Starting Strength: Basic Barbell Training, 3rd edition

Nobody will believe until they do it. There's just too much common sense and biology and physiology in here for people to suspend their disbelief...but it's true. This works, period, point blank.In just over 4 weeks, I've DOUBLED my admittedly anemic lifts. The "novice effect" is undeniable. You don't need a Pilates ball or a bunch of acrobatic exercises. Just follow the program...too simple, right?!?Just do the 4 (count 'em, only FOUR) lifts, eat enough to sustain protein synthesis and growth, and sleep enough to allow your body to repair/synthesize those trained muscles, and you WILL grow and grow stronger.Believe or don't. It'll cost you $25 for the book, and 3 trips to the gym per week to prove it to yourself. In fact, DON'T believe anything. Prove it. You will notice in the shower that you're washing bigger legs and shoulders within 3 weeks. The effect was stunning, and I'm 42 now. If I knew 25 years ago what I've proven to myself this year, I would have had a much better time of it in sports and general fitness. I wish I could be mad at my coaches for not knowing this stuff, but since I don't have a time machine, now is the only time I have.You are not too old to get stronger. I was a letter athlete in HS, and an average guy in intramurals, so neither a stand-out, nor a couch potato. I am now, at age 42, stronger than I have ever been. In something less than 3 months, it is highly likely than you can say those words too. Do the program. Study the Starting Strength stuff online and on YouTube, get a SS coach for an occasional form-check, and get ready to eat more than you think.I use protein powder, a mild (less than indicated) dose of creative, and coffee in the morning. You don't need gimmicks. You need a reasoned, proven program that will make you stronger. Do the program, and be amazed...I was, and it's not like I was a stranger to the gym before... If "you're not doing the program" (YNDTP), you won't be AS successful with it. Read the rambling online article entitled "YNDTP" if you want to know more about what deviating from this criminally "simple" program will look like...and then do the program.I didn't imagine this, but weightlifting is safer than playing badminton...seriously...published NIH study. Over 100X safer than aerobic dance or Zumba...I kid you not! Even for the instructors!Find a black iron gym and do the program if you're even sort of serious about getting stronger. This is the fastest, best, and probably safest way to burn through your novice phase. There are no acrobatic movements (injuries), no sustained daily burns (overtraining), or fancy, gimmicky gadgets to buy. I cannot overstate this: you will see, feel and record on paper almost immediate results. Stress, recovery, adaptation...according to a measured and logical progression plan. Makes perfect sense...so I won't be surprised if you join a CrossFit Box instead. Have fun puking every other morning while I'm getting stronger.

I have been trying to learn how to exercise since I first lost the weight (more than 10 years ago now). I say "trying" because I have lost many, many hours of my life reading "expert" opinions and trying the latest "Muscle and Fitness" workout routine that "guarantees" success. I wish I had found Mark Rippetoe's book years ago.You don't need to read any further; this is well worth the money. My copy has pages flagged, and, for a few months until I was sure I learned the moves, it was with my during my workouts. This will teach you to use a barbell properly and, therefore, get stronger.Mr. Rippetoe will teach how to workout with barbell. He will teach you how to do it properly. I have shelves full of books; all could be traded for this one reference. Yes, I mean it. There is no other reference on the market that even comes close. It is a reference book: detailed drawings and descriptions of even the smallest of details for the major barbell exercises (squat, deadlift, bench press, (overhead) press, power clean). Ripp also included other exercises (dips, deadlift variations, etc.) I appreciate the fact that this book includes the "why" along with the "how." I have books that teach the squat with one or two pictures; as another reviewer points out, the squat chapter is many pages of detail. Even with the science, Ripp's writing style is understandable and often humorous.When I first started using Ripp's program, I modified it slightly (using his other excellent book, Practical Programming), and did not include Power Cleans (since I don't have bumper plates that can be safely dropped on my garage floor). I have tried power cleans at lighter weights (that I don't need to drop); if you can, I recommend power cleans. Sometimes, I incorporate squat jumps into my program for some "power" work; however, I have no idea what Ripp would think of this. He would probably make fun of me, but, hey, I work with what I have.I had been squatting for years; well, I was not doing it right. I was humbled when I realized that my version of a squat was probably just a "half" squat. Also, I realize that the hundreds of pounds that I pushed on the sled (machine leg-press) DOES NOT translate into real squatting strength. I have to admit--squats suck. The machine is much easier. But, the value of the squat cannot be ignored.Even after about 10 years of lifting, I learned something for each lift. Staring at the ceiling, for example, during a bench press, or moving my head/hips forward to lock out the press. These little things make a difference. Everything I knew about the deadlift was probably wrong...It's all over the internet, so you don't need this, but just in case you are curious, here was my first overall plan (based on both Starting Strength and Practical Programming). Note that you squat with every workout, and you alternate the bench press and overhead press. I was deadlifting just once each week. Note that the plan includes squatting, pushing, and pulling each workout. This is not the exact plan as laid out in the book (I altered the pulling exercise layout and removed back extensions):Day 1SquatPressChinsDay 2SquatBenchDeadliftDay 3SquatPressChins/Power CleansDay 4SquatBenchChinsDay 5SquatPressDeadliftDay 6SquatBenchChins/CleansFor example, each time you succeed with your required reps (say, squat 100 lbs. for 3 sets of 5 reps), you increase your weight. Next workout, you would try 105. If you start properly (i.e., LIGHT), you can progress for a while. Sets and reps are usually 3 x 5, but the deadlift was 1 work-set x 5. (You do warmup sets, too). Don't let this simple layout fool you; you will get stronger. Squats are full-body exercises!At this point, I am no longer on this plan--not because it was not working, but because, obviously, at a certain point you can't continue to make 5-pound gains each workout. I am not 18 anymore, and my body just could not try for a Personal Record with each and every workout. I can't say enough about my improvements while on this plan for a few months. Also, I walk, run occasionally, and try to keep up with the young kids during soccer games/practices, so I noticed that I was not recovering (i.e., unable to progress) from the frequent squatting. Ripp does not recommend "cardio" training; he justifies this position with pages of science and life experience as a trainer.After starting with this program, you can consider the "intermediate" plans in Practical Programming (Google "Texas Method" for an example), or try something like Jim Wendler's 5-3-1. I am currently using 5-3-1 because, for me, this program allows for more recovery. Also, I like the fact that Wendler's program is not always working at your max weight (and instead uses a lighter weight with a higher rep-goal). By the way, Wendler (I believe, I don't know him personally), recommends Ripp's program to get started.Honestly, other fitness authors should be embarrassed to sell their works on the same shelf with Ripp's books.