Mark Rippetoe is consistently wrong about training

Mark Rippetoe is correct about one thing, which is that linear progression is great for novices. This is really the only thing he gets fundamentally right, and he didn't invent that principle, he just successfully marketed it. Everything else, volume, assistance, training frequency, he is impressively able to get wrong every single time.

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  1. 4 weeks ago
    Anonymous

    "PINK MAN BAD" said the pussy liberal lifter as he took a swig of his söy protein shake. He tries to put the anger out of his mind but now his trip to the local planet fitness is ruined.

  2. 4 weeks ago
    Anonymous

    I only do Rippetoe programming and I can squat 515 x 5. Seethe at Rippetoe supremacy :^)

    • 4 weeks ago
      Anonymous

      post arms

    • 4 weeks ago
      Anonymous

      515 for 5 isn't bad a bad end point for your novice linear progression. You'll probably put some big numbers up once you get into some good intermediate programming, like Texas Method for example.

      • 4 weeks ago
        Anonymous

        >233 KILOS + BODYWEIGHT is somehow novice for ISTtard
        I'm sure you're 6' with a 9 inch dick too, moron.

        • 4 weeks ago
          Anonymous

          You are literally autistic

    • 4 weeks ago
      Anonymous

      > Linear progression can only happen through lifting more weight in a concrete number.
      > Noo its not linear if you up the volume through more sets or reps.
      > NOO YOU CAN'T GET STRONGED DOING ANYTHING ELSE THAN FIVE BY FIVE!
      > YOU MUST INFLATE YOURSELF!

      Squatting is moronic achievement to be proud of though what about your overhead press?

      Rippetoe da moron.

      • 4 weeks ago
        Anonymous

        SS is shit for anyone looking to build an aesthetic physique.

        All your V taper muscles are basically fricking ignored (upper chest, lats, delts), your arms will look small.

        You'll end up with a big fatty lower body from the GOMAD, and you'll look like a fricking spider with a massive blocky waist from all the fat and overdevelopped core from all the compounds, 0 back and 0 delts, a saggy chest from only doing bench press with an arch.

        You'll look like absolute shit, even athletically you'll perform like absolute shit.

        The only thing starting strength is useful for is to get numbers up on lifts short term, not long term. You'll probably get injured from the muscle imbalances etc...

        Basically don't do SS.

        >Squatting is a moronic achievement
        Maybe the hip dominant fricking 50% lower back squat in SS.

        But an actual narrow back squat full ROM is one of the best exercises for quad development and overall athleticism. If you can squat 2x your bodyweight narrow stance full ROM you're most likely going to be athletic as shit in any quad dominated movement like jumping.

        • 4 weeks ago
          Anonymous

          Squatting heavy is actually bad for athleticism if we are talking about speed athletes because not everyone plays rugby or handegg, you would be better off doing carries, lunge walks sled pulls and pushes for athleticism and never otherwise deadlift or squat for improved performance. Its only useful if you do strongman, one of the contact sports mentioned or wrestling. It can be a detriment for some people that require more agile legs. Studies have also shown you can develop speed better working with lower weights for plyometric purposes. Squatting does have a place just not every sport needs it.

          • 4 weeks ago
            Anonymous

            >agile legs
            >Squatting heavy is bad for agility.

            Common myth. The best jumpers/runners on Earth all squat really really heavy. Look up any sprinter/pro dunker and you'll find that they all squat 400+ Regardless of how light they are.

            Wrestlers all lift heavy, look up their workouts they're almost exactly the same as NFL players.

            You need really strong legs to wrestle well.

            • 4 weeks ago
              Anonymous

              Clean & Jerks are more useful for wrestling than squats or deadlifts, since that reflects their explosive movements like supplexes and other takedowns

              I would rather be doing zercher deadlifts and thrusters than pure squatting for sports performance.

              • 4 weeks ago
                Anonymous

                clean and jerks have less carryover to anything else than squats or deadlifts lol stop capping

              • 4 weeks ago
                Anonymous

                Even Atlas Stone lifts are better than Squats, yet you won't be seeing normies like you doing them with sandbags or not.

                Also most of you homosexuals use wrist wraps and mixed hand grips which is not normal in any real world event where you have to deadlift something, its usually same direction or sideways, funnily enough wrestlers do a lot more than just squat, they do all sorts of lunge walk variations and crawls to strengthen their game, they even do shit like back bridges/wrestler's bridge which they do on their head.

              • 4 weeks ago
                Anonymous

                Post physique

              • 4 weeks ago
                Anonymous

                in combat sports nothing will have perfectly calibrated centre of gravity and convenient handles like a barbell. a sandbag is the closest thing we can get to simulating a wrestling match short of actually grappling with someone. as for rugby/other sportsball tackling type games, i can see sled pulls and pushes being very applicable to that. squatting with a barbell isn't bad, it's just a very generic convenient gym exercise that can mostly be replaced by exercises more applicable to the athlete's sport.

              • 4 weeks ago
                Anonymous

                this old idea
                the purpose of lifting weights is to get strong
                you can then practice wrestling or whatever to get better at wrestling, with your new big muscles

              • 4 weeks ago
                Anonymous

                >this old idea
                >the purpose of lifting weights is to get strong
                >you can then practice wrestling or whatever to get better at wrestling, with your new big muscles
                Doesn't work and has never worked and will never work. NO ONE who knows his shit agrees with you.

              • 4 weeks ago
                Anonymous

                This is what I used to use when i trained wrestling as a kid

              • 4 weeks ago
                Anonymous

                > No legs.
                Grecoroman I assume?

              • 4 weeks ago
                Anonymous

                Uh, it was just called wrestling

              • 4 weeks ago
                Anonymous

                Wrestler here, although a new one. This is moronic. All serious wrestlers squat. They back squat, they front squat, they split squat, all of that shit. Yes, the barbell squat is a "generic" excercise, but that is a good thing! Resistance can and should be general, aka generic. That is the beauty of it, it causes global adaptations that drive the sport-specific skills that your sport requires of you. This notion that every excercise needs to be a 1-1 replica of some movement within your sport is completely moronic, and if we follow that logic to its natural conclusion, we wouldn't do any resistance training in the first place because the only truly sports-specific thing you can do is to just practice your sport. Yet no one does this. Go to any wrestling class and they will have you doing some movement either using your own bodyweight or someone else's to increase your strength within this or that range of motion. The benefit of the squat is precisely that it is ergonomical, which allows you to actually isolate your squatting strength and progressively overload that as much as possible. This, in turn, will transfer into your wrestling or something like sandbag training (which does have value).

              • 4 weeks ago
                Anonymous

                >All serious wrestlers squat.
                Nope. You are trained by a self-taught coach who simply parrots internet memes.

              • 4 weeks ago
                Anonymous

                Name one olympic Greco-Roman wrestler who doesn't do any barbell squat.

              • 4 weeks ago
                Anonymous

                Alexander Karelin

                Actually, any non-American and the Americans only squat in the off season.

              • 4 weeks ago
                Anonymous

                Wrestler here, thanks king. Of course you have to lift. Strength is strength. There'd no sport specific lifting. This is all correct.

              • 4 weeks ago
                Anonymous

                >Even Atlas Stone lifts are better than Squats,
                atlas stone "lifts" are way more functional than any olympic lift variant
                so are squats

                olympic lifts suck ass for anything other than olympic lifts, they're trash

              • 4 weeks ago
                Anonymous

                >atlas stone "lifts" are way more functional than any olympic lift variant
                Natural stone sure. atlas stones are moronic. you need tacky to get any meaningful work out of the movement.

              • 4 weeks ago
                Anonymous

                Gosh you're a big dumby. C & J are great demonstrators of technical ability, strength, and explosivity. They are terrible at training strength and explosivity is mostly genetic. Squats and diddies are a far superior training tool.

              • 4 weeks ago
                Anonymous

                Spoken like someone who doesn't actually play a sport.

              • 4 weeks ago
                Anonymous

                You have to squat just get better at olympic lifts.

            • 4 weeks ago
              Anonymous

              >The best jumpers/runners on Earth all squat really really heavy. Look up any sprinter/pro dunker and you'll find that they all squat 400+ Regardless of how light they are.
              That's total bullshit, are you moronic?

            • 4 weeks ago
              Anonymous

              >The best jumpers/runners on Earth all squat really really heavy. Look up any sprinter/pro dunker and you'll find that they all squat 400+ Regardless of how light they are.
              Untrue. First example from the top of my mind is Bolt, who (famously, I might add) doesn't squat because he hates it.

              I really wonder where this US obsession qith squatting is coming from. Gay underground scene?

              >Wrestlers all lift heavy
              Untrue, too.

        • 4 weeks ago
          Anonymous

          upper pecs are hit hard by the bench press right?
          doesn't SS have people add curls and tricep extensions too?

        • 4 weeks ago
          Anonymous

          >If you can squat 2x your bodyweight narrow stance full ROM you're most likely going to be athletic as shit in any quad dominated movement like jumping.
          That's simply not true.

        • 4 weeks ago
          Anonymous

          You know nothing about lifting or athleticism. All your info is third hand regurgitated memes from fit and some lookism reddit. Quads are a meme muscle that is only useful in oly lifting and bodybuilding. Every other sport or movement, from jumping to takedowns, is posterior chain.
          Rip doesn't promote gomad for anyone who is not underweight.
          SS recommends chinups and curls.
          Linear progression on the big lifts is the best way for novices to bust out of "how do I bench 2 plates???" phase fast. I could go on.

    • 4 weeks ago
      Anonymous

      Forgot to include your body weight there. Rippetards at least usually hit depth because the fat texan tard cares about that, in every other context online I just assume it's a quarter squat and divide the number by 3. I have seen enough at the gym.

    • 4 weeks ago
      Anonymous

      lol do a chinup

      • 4 weeks ago
        Anonymous

        literally part of the NLP, why do people who don't read rippetoe feel that they can criticize him?

  3. 4 weeks ago
    Anonymous

    >volume, assistance, training frequency, he is impressively able to get wrong every single time
    But he's right about all those things

  4. 4 weeks ago
    Anonymous

    I want to be a man who is strong, not a twink body builder

  5. 4 weeks ago
    Anonymous

    >Rippetoe is wr-ACK!

    • 4 weeks ago
      Anonymous

      That's Doug Young, moron.
      Here's an actual picture of Rippetoe at his peak.

      • 4 weeks ago
        Anonymous

        Naw, that's Teddy Roosevelt

      • 4 weeks ago
        Anonymous

        Thats Roger estep

      • 4 weeks ago
        Anonymous

        A shame he got fat and..ugly

    • 4 weeks ago
      Anonymous

      Love how the starting strength guy got super buff from squats. It gives me hope.

      • 4 weeks ago
        Anonymous

        He didn't because that's not him and you're a fricking moron.

        https://i.imgur.com/CLTJHsG.jpeg

        That's Doug Young, moron.
        Here's an actual picture of Rippetoe at his peak.

        A shame he got fat and..ugly

        Again, not him you morons. He was always ugly, and probably always fat.

        • 4 weeks ago
          Anonymous

          I personally think he looked good up until the late 2000s

        • 4 weeks ago
          Anonymous

          Why doea starting strength upset you? I promise if you tried starting strength and put in maximum effort and got the right amount of rest you woild grow too.

  6. 4 weeks ago
    Anonymous

    only good thing about SS and SL is that they're super simple, but I could easily make a better program that is just as simple while high.

    I think SS has cleans, which is really fricking stupid for beginners.

    • 4 weeks ago
      Anonymous

      And if you don't do the cleans, YNDTP.

    • 4 weeks ago
      Anonymous

      SS is shit for anyone looking to build an aesthetic physique.

      All your V taper muscles are basically fricking ignored (upper chest, lats, delts), your arms will look small.

      You'll end up with a big fatty lower body from the GOMAD, and you'll look like a fricking spider with a massive blocky waist from all the fat and overdevelopped core from all the compounds, 0 back and 0 delts, a saggy chest from only doing bench press with an arch.

      You'll look like absolute shit, even athletically you'll perform like absolute shit.

      The only thing starting strength is useful for is to get numbers up on lifts short term, not long term. You'll probably get injured from the muscle imbalances etc...

      Basically don't do SS.

      >Squatting is a moronic achievement
      Maybe the hip dominant fricking 50% lower back squat in SS.

      But an actual narrow back squat full ROM is one of the best exercises for quad development and overall athleticism. If you can squat 2x your bodyweight narrow stance full ROM you're most likely going to be athletic as shit in any quad dominated movement like jumping.

      So if SS and SL are shit, why are those the programs recommended on IST? What would be a better alternative for a beginner?

      • 4 weeks ago
        Anonymous

        they're not shit and everyone who says they are is small and weak

      • 4 weeks ago
        Shaman of /fit/ LISTEN TO ME IF YOU WANT TO MAKE IT

        They're great programs, just add lots of chinups and pendlay rows, throw in some dips, when you get a big deadlift move to 1x / wk and do stiff-legged another. Make sure to squat ATG as well. The elongated strength curve results in more stimulus to the muscles

        • 4 weeks ago
          Anonymous

          > just add lots of chinups
          Part of SS already, didn't read the book
          > when you get a big deadlift move to 1x / wk
          Part of the advanced novice phase of the program already, as well as subsequent programs like the Texas Method. Didn't read the book.
          > Make sure to squat ATG as well.
          Didn't read the book.

  7. 4 weeks ago
    Anonymous

    Rippetoe?
    Don't like 'im
    Simple As

    • 4 weeks ago
      Anonymous

      I need to add a bit of context.
      Bill Starr dabled both in oly weightlifting and football, didn't really cared about pure strength (powerlifting) while Rip tried to be a bodybuilder and failed. Also Starr was 20lbs lighter that Rip. Also if you look for images you get a meme: the virgin Rip and the chad Starr.
      I swear I didn't know what the guy looked like until I just looked him up now.

      • 4 weeks ago
        Anonymous

        >while Rip tried to be a bodybuilder and failed.
        he did powerlifting for 8 years, used wraps and bench shirt, and was using steriods. what his numbers say is that his programming advice is dogshit.
        >i...i only looked it up now...i swear

      • 4 weeks ago
        Anonymous

        bill was abusing gear

        • 4 weeks ago
          Anonymous

          Mark Rippetoe was also on steroids. He's got all the classic signs of steroid abuse going on with his blood pressure making him turn red from smallest tension, heh.

          • 4 weeks ago
            Anonymous

            You don't even need to point to any signs, he has admitted to it on the SS forums.
            https://startingstrength.com/resources/forum/mark-rippetoe-q-and-a/19627-questions.html#post177727

            • 4 weeks ago
              Anonymous

              >I LOOOOOOVE MARVEEEEEL

          • 4 weeks ago
            Anonymous

            >Mark Rippetoe was also on steroids.
            I know
            but bill was known for being a drug fiend

            • 4 weeks ago
              Anonymous

              So a Rippetoe plaguiarized the program of a drug fiend. LMAO What a loser.

              • 4 weeks ago
                Anonymous

                if you look at some of the inspiration that rippetoe had most of them were genetic freaks on tons of gear that would outclass most bodybuilders while barely even training

    • 4 weeks ago
      Anonymous

      t. sub 4 plate deadlift

      Clean & Jerks are more useful for wrestling than squats or deadlifts, since that reflects their explosive movements like supplexes and other takedowns

      I would rather be doing zercher deadlifts and thrusters than pure squatting for sports performance.

      t. 97 IQ

      • 4 weeks ago
        Anonymous

        sneed

    • 4 weeks ago
      Anonymous

      It's funny that an "elite top tier expert" has max lifts that wouldn't even qualify him to be on a D2 football team these days.

  8. 4 weeks ago
    Anonymous

    If you trust an obese tomate that supposedly has been a fitness coach for 30 years you are a moron.
    If you trust the advice of an obese tomato who claims to be a strength coach and has coached zero successfull strength atheletes, you are a moron.
    You can figure out the rest.
    Want to be fit? Listen to someone else who is actually fit (maybe Dan John who looks 10 better and has a successfull career as a coach and athlete himself)
    Want to be strong? Listen to someone else who is actually strong (maybe the late Louie Simmons who was 10 stronger and had a successfull career as a coach and atrength athlete himself)

    • 4 weeks ago
      Anonymous

      Dan john is a book peddler. He actually looks like shit even in his prime compared to Rippetoe. Louie Simmons is an autistic moron who likes destroying his body. Mark Rippetoe is moronic but he taught strength and conditioning COACHES and CrossFit trainers. He probably had a broader impact than both of those morons combined.

      • 4 weeks ago
        Anonymous

        Louie is great. It's fricking impossible to decipher him but his concept of
        >1rm on random compound exercise
        >then bodybuild for an hour
        works great. I don't get speed day yet because I don't have access to chains and all that stuff but I would bet if done right it also works great.

      • 4 weeks ago
        Anonymous

        >he taught strength and conditioning COACHES and CrossFit trainers.
        That's why fitness is shit since the 2010s. SS was literally the worst thing to happen to fitness in the history of humanity.

  9. 4 weeks ago
    Anonymous

    rippy

  10. 4 weeks ago
    Anonymous

    SS was very important in the 00s for bringing barbell training and compound lifts to the masses. I must say that Rip more than any other kicked off modern barbell training on a large scale.

    With his credit given, it must be said his training is good in that you'll see gains, but certainly not the best for gaining athletic strength, putting on muscle, or being aesthetic

    • 4 weeks ago
      Anonymous

      it’s also responsible for ruining everyone’s shoulders becsuse bench is not a good exercise for 99% of lifters. ripptoe admits pushups and dips are superior upper body movements but that theyre too inconvenient to progress on. watching literal incels brainwashed into making this exercise work while destroying their gains makes me sad, frick that ugly thumb looking homosexual

      • 4 weeks ago
        Anonymous

        100% of OUCHIE MY SHOULDERS on bench are caused by being a moron.
        You don't have to bench, fine. But you did this
        >no attempt at tucking shoulders / slight arch and staying tight
        >way too wide grip
        >random dive bomb bar path

        • 4 weeks ago
          Anonymous

          Someone who actually lifts, on IST?

        • 4 weeks ago
          Anonymous

          you didnt contradict my point. by not fricking your shit up you are the 1%. doesnt mean its a good exercise you fricking bunny brain
          it would be far easier to go pushups into dips into weighted dips. zero chance of injury ever, superior pec gains at minimum. you can argue its less convenient to progress on like ripptoe does but its not

          • 4 weeks ago
            Anonymous

            You thinking bench isn't a good exercise says it all lol. Youre weak

            • 4 weeks ago
              Anonymous

              i can 3x5 a bit over 3 plates so im stronger than 99% of this board. and thats primarily from weighted dips with zero chance of injuries
              why do you fight doing this moronic exercise even when the person who brainwashed you admits its inferior?

              • 4 weeks ago
                Anonymous

                >when the person that brainwashed you
                You idiots don't seriously think rippetoe is why everyone likes to bench, do you? Most people don't even know who the moron is. People have benched since it was invented as a lift. People were "benching" in a bridge position before they thought to use a bench

              • 4 weeks ago
                Anonymous

                How much ya bench memes predate Ripplebreasts' popularity by pretty much the entire history of the sport. Kids today and their lack of history education.

              • 4 weeks ago
                Anonymous

                Yeah well kids today also think getting a perm and porn addiction is cool, don't expect too much out of those muttoid homosexuals

              • 4 weeks ago
                Anonymous

                >and thats primarily from weighted dips with zero chance of injur-ACK!

          • 4 weeks ago
            Anonymous

            It's a great lift, it just requires a bare minimum of common sense to not get filtered by. I'm sure there exists people whose shoulder anatomy is just not for it, but the vast majority get injured by doing the stuff I described.
            >weighted dips
            >zero chance of injury ever
            and you called me a bunny brain kek

  11. 4 weeks ago
    Anonymous

    This guy claims he's not fat then states he's at least 25% bodyfat

    • 4 weeks ago
      Anonymous

      >235
      >5'8"
      >25% bodyfat
      >not fat

  12. 4 weeks ago
    Anonymous

    The milk man is right about everything.

    • 4 weeks ago
      Anonymous

      Yeah this. Fitness and lifting is a solved problem. This board shouldn't even exist. Being completely serious.

  13. 4 weeks ago
    Anonymous

    Linear progression is not good for anyone. It's the wrong mindset to approach training with.

    • 4 weeks ago
      Anonymous

      But on the other hand you are really small and weak

  14. 4 weeks ago
    Anonymous

    >SS doesn't care about aesthetics

    If that were true, explain the Texas Weightlifting Boot.

    • 4 weeks ago
      Anonymous

      Legit looks like something that would be prescribed to a person with a medical condition

    • 4 weeks ago
      sage

      sage

      >a dress shoe
      this would be the worst shoe to lift in

      I personally think he looked good up until the late 2000s

      >necrobumping the thread
      this is why everyone things you guys are rippetards

  15. 4 weeks ago
    Anonymous

    rippetoe was right in most of the things he says concerning muscle growth and strength training
    the effective reps model backs him completely

    the two things he is wrong in is the obsession with fat gain in order to force short term progression and the exercise selection both of which can be easily fixed
    there's nothing wrong with squatting for 3 sets of 5 reps, there is nothing wrong with doing 3 sets of 5 reps on any exercise twice or thrice a week
    SS has people adding chinups and tricep extensions and other exercises like curls and progressively overloading them literally how steve reeves and reg park and even arnold trained back in austria and built +90% of his mass on just heavy weights and aiming for constant progression no matter how slow

    • 4 weeks ago
      Anonymous

      >literally how steve reeves and reg park and even arnold trained back in austria
      Wrong you abhorrent idiot.

      • 4 weeks ago
        Anonymous

        no it's not wrong
        moderate amount of sets, low to moderate amount of reps
        adding weight whenever able
        that's how steve reeves and reg park trained

        arnold built almost all of his mass training like that too

    • 4 weeks ago
      Anonymous

      OK. Problem is the main things he is wrong are his only additions. Reg Park was doing his 5x5, doing biceps curls and not eating like a pig to progress.
      Why should I give merit Rip if the only things he added and he puts as a must ruin the whole program Park used?
      Wanna work out like Greg Park? OK, he was a champion and his method is great, it works.
      Wanna listen to the fat texas tomato? You are a dumbass following a plaguiarizer who ruined the original program and hasn't achieved anything real in the fitness world or the strength world other than some mediocre lifts after decades of training.

  16. 4 weeks ago
    Anonymous

    I'm getting back into lifting and don't do SS exactly but follow a 5x5 3x a week program. Tell me what's shit about it:
    it's ABA then BAB (on MWF)
    A:
    Squats
    Bench
    BOR
    B:
    OHP
    DL
    pullups

    Keep in mind I lift at home and only have a squat rack / bench and pullup bar.

    Is this not similar to Rippetoe's? What's so bad about it?

    • 4 weeks ago
      Anonymous

      5x5 is shit do 3x5.
      Looks good otherwise. Add 4x12 curls, side and posterior delts. A - curls, b - side delts, a - posterior delts. Do abs every day.

      • 4 weeks ago
        Anonymous

        oh wait, one last question. Why is 3x5 better than 5x5? I was thinking more reps = more gains. Is it because I can potentially lift heavier doing less sets?

        • 4 weeks ago
          Anonymous

          Because IST is full of idiots who think volume bad.

        • 4 weeks ago
          Anonymous

          >Why is 3x5 better than 5x5?
          easier to manage
          >more reps = more gains
          it's not true
          >Is it because I can potentially lift heavier doing less sets?
          you're able to more easily progress(aka recover and grow) with low-moderate volume than high volume training

          Because IST is full of idiots who think volume bad.

          too much volume is bad yes

          • 4 weeks ago
            Anonymous

            5x5 feels exhausting half the time so if I can make equal (or more) strength gains with 3x5 i'm all for it. Everybody wants to look good aesthetically but honestly my main concern is strength right now. Thanks for the answer.

            • 4 weeks ago
              Anonymous

              You can throw in power flys in addition to what I said earlier on bench days. Main thing about SS is to recover asap. Which is why you can train biceps as much as you want on it, but you can't train triceps with much volume, because they won't recover between bench and ohp, unless you actually know what you're doing, and then your ohp stalls.

              Depending on how you do chins and rows, you can do lat isolation too - if your pullups are mostly teres major and rows mostly traps. Abs recover very fast so you can do them every workout with no problems.

            • 4 weeks ago
              Anonymous

              3x5 is fine for both size and strength

              Both 3x5 and 5x5 are a kinda shit rep range for anyone but novices. 1-3rm is better for technique/neural factor. 4+x12 is better for actual muscle growth. Yes for myofibrillar hypertrophy too. Yes for strength too.

              3x5 works well for novices because it's just enough for novice hypertrophy and novice tecnique/neural, while also letting you recover fast enough to hit same/higher weight next workout. 5x5 just stalls progress. Not enough volume/intensity to win over 3x5, but enough fatigue to stall.

              Once you're out of novice, you should hit a muscle with above mentioned range once a week, plus as many sub 3 set workouts as is convenient.

              >Both 3x5 and 5x5 are a kinda shit rep range for anyone but novices.
              the opposite is true
              more advanced lifters need to lower fatigue and increase motor unit recruitment in order for them to make any gains
              3x5 is perfectly fine for isolation work even

              • 4 weeks ago
                Anonymous

                Literally nobody at the top level does 5 rep sets.
                The motor unit recruitment is maximized with 1 rep sets. The injury rate at 1 rep sets is lower than 5 reps. Same for fatigue. 3x5 for isolation is the dumbest shit possible.

              • 4 weeks ago
                Anonymous

                Does doing 1 heavy rep and then 10 light reps work? Like 1 rep 225, 10 reps 135.

              • 4 weeks ago
                Anonymous

                Yes, it works great. Even better is doing a heavier variation followed by a lighter one. 1 rep bench press -> 10 reps incline. 1 rep board press -> 10 reps bench.

              • 4 weeks ago
                Anonymous

                That said it's better to do 2 different lifts. In my case i got 3 workouts

                1rm flat
                volume incline

                1rm dip
                volume db

                1rm incline
                volume dips

              • 4 weeks ago
                Anonymous

                cool.

              • 4 weeks ago
                Anonymous

                >Literally nobody at the top level does 5 rep sets.
                at the top level of what?
                pic related did sets of 5 for the most part even on curls and had 22" arms at 5'7
                >The motor unit recruitment is maximized with 1 rep sets.
                motor unit recruitment in muscle groups like the biceps is maximised by lifting anywhere from 80% to 88% of your 1RM meaning sets of 4-6 reps will be far more stimulating than 1 rep sets
                >The injury rate at 1 rep sets is lower than 5 reps.
                debatable
                >Same for fatigue
                objectively false
                we have the data showing that fatigue is higher in high rep sets
                >3x5 for isolation is the dumbest shit possible.
                3x5 for bicep and tricep work is just fine

              • 4 weeks ago
                Anonymous

                I only do 5s and squat 5pl8+ x 5

        • 4 weeks ago
          Anonymous

          Both 3x5 and 5x5 are a kinda shit rep range for anyone but novices. 1-3rm is better for technique/neural factor. 4+x12 is better for actual muscle growth. Yes for myofibrillar hypertrophy too. Yes for strength too.

          3x5 works well for novices because it's just enough for novice hypertrophy and novice tecnique/neural, while also letting you recover fast enough to hit same/higher weight next workout. 5x5 just stalls progress. Not enough volume/intensity to win over 3x5, but enough fatigue to stall.

          Once you're out of novice, you should hit a muscle with above mentioned range once a week, plus as many sub 3 set workouts as is convenient.

    • 4 weeks ago
      Anonymous

      >Is this not similar to Rippetoe's?
      No, higher volume and not lower body dominant for starters. Your routine is actually better than SS.

      • 4 weeks ago
        Anonymous

        He literally fricking increased lower body volume by doing 5x5 deadlifts instead of 1x5

      • 4 weeks ago
        Anonymous

        ok cool good to hear

        5x5 is shit do 3x5.
        Looks good otherwise. Add 4x12 curls, side and posterior delts. A - curls, b - side delts, a - posterior delts. Do abs every day.

        I was thinking of adding stuff to it so i'll do just that, thanks anon

  17. 4 weeks ago
    Anonymous

    Yup. But he specifically fills the moronic and/or totally incompetent niche, the exact people who call Israetel a israelite on this board.

  18. 4 weeks ago
    Anonymous

    Marky is like that dumbshit older brother everyone needs.

    He got you into the gym and gave you absolute dog shit advice, but at least you are in the gym now

  19. 4 weeks ago
    Anonymous

    Starting Strength is for noobs who want to start training and do it right. That's it. Obviously it isn't a good program for advanced athletes because it was never meant to be. Once you have gotten decently strong using it you can move onto a real program.

    The whole point is to start training properly when you step foot into a gym instead being another moron wasting his time with machines. Most of us make that mistake and waste years of our lives training like idiots.

  20. 4 weeks ago
    Anonymous

    It’s hard to be “wrong” about training volume and frequency because everyone responds differently to training.
    Some people do 8 sets to failure and they’re sore for 2 days, some people don’t get sore unless they do 30+ sets to failure per week.
    This is why science based lifting is a joke. Anytime you see a study which claims to have “optimal training insights” but had a sample size of like 20 people, you can immediately disregard the study, it means nothing.

    • 4 weeks ago
      Anonymous

      >doesn't realize that DOMS is not a measure of stress applied
      moron

      • 4 weeks ago
        Anonymous

        It is, and it isn’t.
        Yes it’s possible to grow without doms, but it is impossible to not grow with doms.
        Most people prefer to have the feedback that their workout didn’t suck. Plus, you should pay attention to the people who say you don’t need doms to grow, because they will almost certainly be the exact same size next year.

        • 4 weeks ago
          Anonymous

          I never, ever have DOMS and I squat 6pl8; highoy ecentric exercises are a fricking meme.

          • 4 weeks ago
            Anonymous

            This means you your body can withstand a lot of stimulus, this is a very good thing.
            Some people can barely do 12 sets a week because they can’t recover, people like you can do 30+ sets a week, and grow much much more.

            • 4 weeks ago
              Anonymous

              I got to a 6pl8 squat by doing a single set of 5 per week. I couldn't recover from 5x5 when I tried adding in a volume day. Everything you're saying is just wrong and a meme.

              • 4 weeks ago
                Anonymous

                >never gets sore
                >can’t recover
                So like… you just feel tired?
                Very insightful, I can tell you really know your stuff

              • 4 weeks ago
                Anonymous

                >So like… you just feel tired?
                Unironically, yes. DOMS is a result of novel/unadappltes to eccentric work, if you don't do that kind of work it won't happen.

  21. 4 weeks ago
    Anonymous

    It's astonishing how bad Rippetoe's methodology and reasoning is. You think his lacklustre results would create some doubt regarding it, but the SS cult following us just too strong.

    • 4 weeks ago
      Anonymous

      Someone said in one of these threads the other day, Ripplebreasts' program is designed to put some mass on underweight 14 year olds over the summer before Texas high school football season gets going. I think that was about as succinct and prefect a description of SS as I have ever seen. Nobody old enough to have a driver's license should be doing this bullshit.

      • 4 weeks ago
        Anonymous

        That's an accurate summation of SS.

      • 4 weeks ago
        Anonymous

        >t. haven't read the books, haven't done the program, sub 3pl8 squat

      • 4 weeks ago
        Anonymous

        >Ripplebreasts' program is designed to put some mass on underweight 14 year olds over the summer before Texas high school football season gets going
        and the 5% of lifters stronger than high school football players know the normies need to be told the basics

        anti-Rippetards make the perfect the enemy of the good tbh

      • 4 weeks ago
        Anonymous

        That's not what it is, but explain why that would be a bad thing for anyone who is small and weak to do.
        If you can't do 1/2/3/4 then the best possible thing you can do is get your lifts there, and this is the best way to do that. Correct?

        • 4 weeks ago
          Anonymous

          >If you can't do 1/2/3/4 then the best possible thing you can do is get your lifts there
          Not relevant to aesthetics, which is the bulk of why most adults lift.
          >and this is the best way to do that
          Debatable at best. If, as an adult, strength is actually your primary goal, following a program built for teenage athletes fueled by natural puberty and massive amounts of calories may may not be the best tactic.

          Look, Ripplebreasts made a basic, easy to remember program to give to a demographic that can't fail to put on mass if they eat and workout. Eat and do big compounds to grow as a teenager. Fricking revolutionary. Did you know you can also drink water when you're thirsty?

    • 4 weeks ago
      Anonymous

      >It's astonishing how bad Rippetoe's methodology and reasoning is.
      And yet I've never heard a worthwhile argument against them.
      Linear progression on the most effective exercises. Explain why that's bad.

  22. 4 weeks ago
    Anonymous

    was just thinking about this but the other way around. it's hilarious how many of the detractors back a decade ago have just been completely disproven, goobs entire video has been completely discredited by studies

  23. 4 weeks ago
    sage

    Every Sharting Scam thread is a bunch of circle jerking over the programming that matters the least in your lifting life. You can get stronger on any programming as a beginner if you add weight slowly and recover from your workouts. A fricking bro solut works. Sharting Scam isn't some crazy genius program. Its linear periodization with barbell movements that any moron could figure out eventually. Subscribing to the cult of Ripplebreasts is the dangerous problem. You can see their stupidity in these threads and I want you to notice how none of these rippetard gays post lifts. I only know two ricecels on here that have a decent squat, but they cant bench 3pl8 either so lmao.

    • 4 weeks ago
      Anonymous

      >I only know two ricecels on here that have a decent squat, but they cant bench 3pl8 either so lmao
      Both of us can bench 3pl8

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