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Thread: Rippetoe routine

  1. #1
    Wannabebig Member
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    Rippetoe routine

    Is there an actual link that takes you to this routine...i have searched this forum and havent found an actual routine called "rippetoe" i have only found stickies on how ppl love it and how it is a great way to make gains...even better than WBB 1.1...anyhow...can somebody direct me to this routine...plz

  2. #2
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    There's a writeup on bb.com's forums - I'm not sure whether posting a link to another site would be OK, but do a google search for "rippetoe" and it's on the first page of results, called something like "Writeup for Rippetoe routine".

    Essentially, the routine is to train 3 days per week (MWF or TTS), alternating between two different workouts (e.g Workout A on Monday, B on Wednesday, A on Friday, B next Monday etc.)

    Workout A is:
    3 sets of 5 squat
    3 sets of 5 bench press
    1 set of 5 deadlift
    (optionally) 2 sets of 8 dips

    Workout B is:
    3 sets of 5 squat
    3 sets of 5 standing overhead press
    3 sets of 5 Pendley row or bent-over row
    (optionally) 2 sets of 8 chins

    Weight should be constant across all sets of an exercise, e.g. if you squat 200lbs for set 1, squat 200lbs for sets 2 and 3 as well. You should aim to add weight every workout if you can (5-10lbs for squat and deadlift, 5 lbs for other exercises), but don't sacrifice form and don't add weight if you couldn't get every rep of every set in the last workout.

    Add warmup sets as necessary, especially for the first exercise (squats), by ramping the weight up to your working weight; e.g. do a set with the bar, then one or two sets with gradually increasing weight, then do your work sets.

    That's it. Don't add extra exercises (OK, maybe one abdominal exercise if you must - but nothing else), don't deviate from it, just follow the routine religiously for a few months and concentrate on gradually but consistently adding weight each week, and eating enough to fuel growth. Rippetoe claims his clients can gain ON AVERAGE 30-40lbs in a 6 month period - I have no direct experience so can't comment one way or the other, and that's a spectacular claim; but as you say, the program has a lot of admirers so may be true.

    Good luck if you do decide to give it a shot.
    Last edited by Aspect; 01-16-2008 at 06:31 AM. Reason: typo

  3. #3
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    Workout A is:
    3 sets of 5 squat
    3 sets of 5 bench press
    1 set of 5 deadlift
    (optionally) 2 sets of 8 dips

    Workout B is:
    3 sets of 5 squat
    3 sets of 5 standing overhead press
    3 sets of 5 Pendley row or bent-over row (or power cleans)
    (optionally) 2 sets of 8 chins

    Follow the google search above and it's easy to find the writeup.

  4. #4
    Senior Member brihead301's Avatar
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    Quote Originally Posted by Mike G View Post
    Workout A is:
    3 sets of 5 squat
    3 sets of 5 bench press
    1 set of 5 deadlift
    (optionally) 2 sets of 8 dips

    Workout B is:
    3 sets of 5 squat
    3 sets of 5 standing overhead press
    3 sets of 5 Pendley row or bent-over row (or power cleans)
    (optionally) 2 sets of 8 chins

    Follow the google search above and it's easy to find the writeup.
    Just one correction. You're supposed to do power cleans in workout B. He says that rows are not a terrible substitution, but unless you have a valid reason why you absolutely can not do cleans, then you shouldn't neglect them.

    I just pointed that out because most people say that rows are part of the "main 5" in the program when they actually are not.

  5. #5
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    hey thanks a lot guys...you guys are a really big help on this forum

  6. #6
    Grammar Nazi BG5150's Avatar
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  7. #7
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    what kind of cardio could i do on when doing thi workout?

  8. #8
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    Quote Originally Posted by Dan152 View Post
    what kind of cardio could i do on when doing thi workout?
    Ummmm.......none! Dpends on your goals really.
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

    buy a chin up bar, sell the arm curl bar---Roddy

  9. #9
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    I'm thinking about doing ss and hiit

  10. #10
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    my goals are not to get huge but to get in shape and strong for MMA and wretling and boxing

  11. #11
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    Quote Originally Posted by Dan152 View Post
    my goals are not to get huge but to get in shape and strong for MMA and wretling and boxing
    Crossfit
    Lots of fighters use it. Your conditioning will go way up.
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

    buy a chin up bar, sell the arm curl bar---Roddy

  12. #12
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    I did this routine today for the first time, and man, it was a killer. I think it was because you are doing three compound lifts all in one workout, and it probably takes time to get used to. I feel so drained right now. I'm hoping, like most things, that it just takes time to get used to. Man, I'm gonna be sore tomorrow.

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