Mark Rippetoe’s Starting Strength

Extremely popular in the US, Mark Rippetoe’s Starting Strength program is highly regarded when it comes to strength and powerlifting workout routines. The creator of this program, Mark Rippetoe, has a number of accolades to his credit, and his book, Starting Strength, which is now in its third edition, continues to sell copies by the day.

Along with Lon Kilgore, Mark also worked on defining a model which helped classify trainees into categories which include novice, intermediate, advanced, and elite. A novice is one who can increase strength through a singular workout & recovery cycle; an intermediate is one who can increase strength in small series of workouts & recovery cycles (a week or so); advanced trainees would need a month or more; and elite trainees are ones who have peaked at their choice of sport.

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The Right Technique

The main emphasis of the Starting Strength weight training routine is on lifting in the right manner, with a fair portion of the book giving you detailed information about the five movements which are considered most important (these include the bench press, the press, the squat, clean, and deadlifts). This is important because it has been noticed a number of ‘professionals’ aren’t aware of the right technique to implement something as seemingly simple as squatting.

This program delves into intricacies like why you suffer from the caving in of knees, how the bar’s position can affect the angle of your torso, why looking up is not recommended whilst squatting, the relationship between different joints in the lower body, and so on.

In regards to the deadlift, Mark has famously said, “it’s very hard to imagine a more useful application of strength than picking heavy $#!^ up off the ground.” The problem with barbell training, he opines, is that most people aren’t aware of the right technique, even if they’ve been at it for years. Starting Strength addresses this aspect, and tells you just how you can control every aspect of the bar’s movement, correctly.

The Exercises

Although the Starting Strength program focuses on the bench press, the press, the squat, clean, and dead lifts, one does have the alternative to opt for other situation based ancillary exercises. These, in comparison to the main lifts, come with helpful variations, and these include movements which can be used as corrective exercises or in pre-hab, as well as to lay emphasis on weak points. Some of the ancillary exercises you’d come across as part of this strength training program include dips, rows, and glute ham raises, all of which play a role in aiding movement and functional strength.

What you will find missing from this program are leg extensions and leg curls. The logic behind this is that the quadriceps and the hamstrings always function in tandem in our day-to-day activities as well as when we’re playing any sport. Consequently, there is no point in isolating these muscles simply because certain fitness equipment allows you to do so.

The Routine

The program really actually begins once you familiarize yourself with the technique, and these routines are certainly not prolonged. Designed to bring about positive changes in strength as well as hypertrophy as efficiently and quickly as possible, a novice can expect to begin with just the main lifts in two training sessions, thrice a week.

The program, when one is starting out, involves

• Three sets – five repetitions
• Five sets – three repetitions
• One set – five repetitions

It is suggested that you alternate the bench press with deadlift and overhead press once each week, and you can use power cleans on the other days. There should be a gradual increase in weight during each session, and this should be continued until a strength gain plateau is reached.

An Example Routine
Given below is a Mark Rippetoe Starting Strength weekly routine a beginner can follow, wherein workouts would be alternated week after week. This routine involves your working out three days per week.

First Week
Monday – Routine A
Wednesday – Routine B
Friday – Routine A

Second Week
Monday – Routine B
Wednesday – Routine A
Friday – Routine B

Routine A
3 sets – Barbell squats – Reps (5,5,5) – Rest > 90 seconds
3 sets – Bench Press – Reps (5,5,5) – Rest 60-90 seconds
1 set – Deadlift – Reps (5) – Rest > 90 seconds
2 sets – Dips- Reps (5 to 8) – Rest 60-90 seconds

Routine B
3 sets – Barbell squats – Reps (5,5,5) – Rest > 90 seconds
3 sets – Overhead Press – Reps (5,5,5) – Rest 60-90 seconds
1 set – Power Clean – Reps (5) – Rest > 90 seconds
3 sets – Chin Ups- Reps (8,8,8) – Rest 60-90 seconds

These routines are to be followed week after week. Given that you will be carrying out heavy compound lifts to work your entire body, and that you body needs the days in between to recover, it is important that you don’t include additional workouts in the days meant for rest. If you are wondering about arm or isolation exercises, take into account that these are compound exercises, ensuring that all your muscles are worked out. Importantly, do not forget to do three sets of warm up before you start exercising.

The Diet

If your weight training program aim is to add bulk, as is commonly the case, Mark recommends that you eat pretty much everything you want to, and then some. The average everyday caloric intake, he recommends, should stand in between 3000 to 4000 calories, whilst focussing on protein, carbohydrates, dairy, and water intake. Big breakfasts are the way to go under this program and you can look forward to eating four meals per day.

All in all, Mark Rippetoe’s Starting Strength weight training routine is amongst the best workout routines you can expect to find in this day and age, and given its number of followers, its results don’t really come as a surprise.