What is Starting Strength?
Starting Strength is a book written by Mark Rippetoe and Lon Kilgore. Within the book is a strength training program suited for beginners and newbies looking to become a bigger, stronger and more efficient athlete. Although the program was designed for young male athletes who were approaching weight training for the first time, the strength training concepts presented are applicable to anyone who wishes to get started on the right foot when pursuing the iron game.
Target Audience – Who will benefit from Starting Strength?
One word: Newbies.
Newbie – A novice, beginner, one that is new to something, in this case, strength training.
A newbie can be anyone, any gender, and any age. If one has never trained effectively to build strength and/or muscle mass, they are considered a beginner or a “newbie.” Some people believe they are past the beginner stage because they have “been in the gym” for a certain length of time, BUT if they still have not made much progress in terms of strength gains or muscle mass gains, they are still a beginner and can benefit from the simple and effective programming Starting Strength presents.
Why Is Starting Strength so effective?
The test of time is the reason Starting Strength has been successfully making people very strong for many, many years. The beginners program is solely focused on a handful of compound exercises. Focusing on a few exercises takes the guesswork out of the programming. If one focuses purely on the compound lifts presented in the book while following the programming as outlined, the success rate of the individual making great strength gains is very promising.
What if I (the newbie) want to add extra exercises?
My advice is DO NOT add anything extra, unless you want mediocre results. Newbies are famous for wanting to make their workout routines complicated in hopes of structuring a plan that will make them look like their favorite bodybuilders. While their intentions are great, their inexperience and lack of knowledge almost always fails to serve them. When one is new to training, it’s important to listen to those with more knowledge and who have successfully been through the beginner stage. Therefore, it is wise to listen to your coach or in most cases, the more experienced friend/mentor who has successfully been through beginner strength training programs.
The Basic Starting Strength Workout
Novice Program
Workout A
3×5 Squat
3×5 Bench Press
1×5 DeadliftWorkout B
3×5 Squat
3×5 Overhead Press
5×3 Power cleans
The Starting Strength model utilizes a frequency of 3 times per week emphasizing training on non-consecutive days. DO NOT workout 2 days in a row as your recovery will suffer, and will not allow for maximal gains in strength and lean body mass. To make this simple, I will write it out for you in a 2 week block example.
Week 1
Monday – Workout A
Wednesday – Workout B
Friday – Workout A
Week 2
Monday – Workout B
Wednesday – Workout A
Friday – Workout B
That’s it. Plain and simple. One is performing a total of 5 exercises: Squat, Deadlift, Bench Press, Overhead Press and Power Cleans. Do not add anymore compounds or accessory exercises to it. However, Rippetoe does suggest that if power cleans are deemed unsafe or impractical, bent over rows can be substituted. So, if this is the case, you have an alternate program.
Alternate Novice Program
Workout A
3×5 Squat
3×5 Bench Press
1×5 DeadliftWorkout B
3×5 Squat
3×5 Overhead Press
3×5 Bent Over Rows
This is the beginners program I suggest due to the fact that most of the newbies I work with are not competitive athletes, therefore the power clean is not necessarily a practical movement. Eliminating the power clean also reduces their risk of injury since they most likely will not have a coach checking and correcting their power clean form often.
Nutrition on Starting Strength
If calories are not taken care of, your hard work will be in vain. If you want to get bigger and stronger, it’s imperative to consume a ton of food. Aim for 15-20 x bodyweight in calories depending on your activity level. If you are a skinny person who is constantly on the go, aim for the higher end of the spectrum. You may even have to eat more than 20 x bodyweight in calories to make the gains you desire. If you are a sedentary individual, you will likely be fine with slightly fewer calories. I have heard of young newbies on this program downing a gallon of whole milk every day, along with 3-4 large meals. This is not a bad idea, and will provide sufficient calories to drive bodyweight upwards as well as support strength and size gains. For more about sufficient calorie intake, I give some general guidelines in my 10 Tips to Build Muscle article.
My Thoughts on Starting Strength
First of all, the credit for this information is due to Mark Rippetoe for developing such an effective program. I can speak for the effectiveness of the programming as I have been through it first hand. I began Starting Strength when I was training for competitive football in jr. high school. I was 14 at the time, and used similar programming all the way throughout high school. By my senior year, I weighed about 180lbs, was squatting and deadlifting with offensive lineman that outweighed me by 40-60lbs. Starting Strength works IF one will make a decision to follow the program as presented. Remember to eat too.
To learn more about Starting Strength and Mark Rippetoe, I highly recommend picking up a copy of Starting Strength.
What do you think about Starting Strength? Have you used this program with success?
I apologize in advance for what is probably going to be considered a stupid question, but I am new to working out and not accustomed to the nomenclature. When you say 3X5, is that 3 sets with 5 repetitions, or the other way round? Thank you for clarifying and for providing a site with some wonderful information.
you got it – not a dumb question. 3 sets of 5 reps.
Thanks JC. One more question – does the sequence matter? Workout A is squat, bench, and dead lift. But it is easier for me to do bench, dead lift, and then squat in my gym. If the sequence does matter, I’ll follow it to the letter though. Thanks!
most people are better off doing the legs first. some find that doing bench first cuts into their leg training, etc. Also, I wouldn’t recommend doing deads before squats as it’s pretty taxing on the lower back and would have an effect on your squats…
do it as laid out.
Hi JC, have just found your website via Leangains, and I’m devouring it, thank you!
I am about to start weight training again after a 15 year break. In my 20s I gained muscle/strength very quickly without paying too much attention to my diet. Now I’m 41, have had 2 kids, and want to regain my strength and lose some fat. My diet losely follows ‘Paleo’ principles, and 95% of it is whole foods. I’m not afraid to lift heavy, short and intense feels right for me, especially as I still have a youngster at home (I’m working out in the garage while he mucks around on his bike).
I have a question regarding squats and bench presses – I can’t afford gym membership or much equipment (I still have all my barbells and dumbbells from years ago). What is a good substitute for squats and bench presses, since I don’t have a rack or bench? Squats were always one of my faves but it’s not possible to do them without a rack. Will deadlifts suffice? And pushups instead of bench presses, at least while I’m starting out?
Any help appreciated, thanks so much.
there are many variations. but to replace squats for now, you could do DB lunges or split squats. for bench, you can do DB floor presses, pushups with your feet elevated on a chair. just some ideas. deadlifts are good for building the posterior chain.
Thank you JC, I appreciate your reply.
What about adding ab excercises? Such as p90x ab ripper x?
I’ve found that if you’re doing heavy compounds such as deads and squats, you don’t need to do extra ab work.
I think Starting Strength is a great program, and have seen quite a bit of gains in strength already and it’s only been two weeks!
But what I don’t understand is the extraordinary calorie surplus of about 1000 to 2000 per day during the program that the people on the Starting Strength forum recommend. Now I know that they are more knowledgeable and experienced than me, but still, that much calorie surplus seems like it’s only going to add too much fat. They say that the large amount of calorie surplus is necessary for the recovery. What do you think? Also, I am not one of those very lean skinny guys, but slightly more on the skinny-fat side (I guess about 13-15% BF), so I am only eating at about 600-700 calorie surplus per day. What do you think?
I would only ever really consider that as an option if you were a very underweight teenage boy who needed to pack on some weight.
Other than that, it’s completely unnecessary. the surplus you’re aiming for is fine IMO.
Hi JC,
Just wondeing what are your thoughts on stronglifts? http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/
It’s a similar program to starting strength but adds more volume with 5×5 rather than 3×5 and also a couple of additional accessory exercises (pull-ups, puships etc)
Mark
I think it’s a fine program.
Hey JC,
I just found this site and really like the info. Bookmarking it now.
SS is a great book. Good point about how most people wrongly assume they are beyond the beginner stage.
I agree with the decision to substitute for the Cleans with people who aren’t actually athletes. I like the kettlebell swing for this purpose. Still works explosive hip extension, posterior chain and core get hammered without the intensive instruction on technique that the Clean requires. I like the box jump too for the same reasons.
Take ‘er easy,
Rob
thanks for commenting.
Box jumps bring back some funny memories for me and some painful ones too now that I think about it.