Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Would I be ok to throw in some supersets for the arms, and a few more sets on the bench? How does doing only 2 sets benefit the muscles?
Why does everyone post their own routine as Starting Strength? If you want to follow SS do it as prescribed and don't **** around with it.
Now, as for critiquing your own routine that you've posted above, I think there's way too much volume. Pick a couple main exercises and do them hard.
Too much volume? You won't grow if you spend 10 minutes in the gym.
Anywhere between 15-20 sets per workout is fine for beginners (it didn't do me any harm) 20-30 for those who have been lifting for about a year and above 30 sets for advanced bodybuilders.
Last edited by Gilles1975; 07-19-2008 at 01:08 PM.
If you want to do additional work, I'd do a couple sets of dips and curls at the end. Don't mess around with the program. I don't understand why you're questioning the routine unless you can do a better job than Mark Rippetoe, which I doubt. It's not going to be Starting Strength anymore if you're going to customize it.
Your comment about intermediates needing 20-30 sets, that's not true AT ALL. As I get stronger, I find my workout getting smaller and smaller in terms of volume.
Last edited by MPB; 07-19-2008 at 01:55 PM.
Starting Strength is a great routine the way it is.
If you want to "up" the arm and chest work add weighted chins to one of the days and weighted dips to the other
5'10", 170lbs, 10% bf
Bench:255 Squat:295 Dead:400
Snatch:145 C&J: 205
Chin-Up: +135 Dip: +100
Max Pull-Ups: 44
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It's actually a lot harder to overtrain than most people realize and as long as you leave at least four days between hitting each muscle then your aim should be to completely destroy the muscles every time and rest and diet build it all back up bigger and stronger.
Like I said. it's simple really.
Last edited by Gilles1975; 07-19-2008 at 03:09 PM.
SS is a full body routine, each muscle group gets hit three times a week. That's enough, no need to add a bunch of different exercises. I think you're over simplifying how weight training should be done. If you're talking about single factor training when you say straightforward approach to bodybuilding, then it is really not an effective way to train.
I'm also doing the SS workout and had the same question as the OP. My legs and back always feel blasted the days after their respective workouts, but I never get the same feeling in my chest.
I'm basically doing as much weight as I can for 2x6-8 for each of the exercises.
Last edited by MPB; 07-19-2008 at 08:44 PM.
Oh, I guess it's called the Wannabebig 1 routine. It is the same routine that the OP posted...I'm not sure why he called it the Starting Strength routine if they're different..
Yes, do this. Track your progress and after 2 months post back here with the results. When you find that your upperbody progress is lagging significantly behind your squat and deadlift, you will know why.
follow the routine or make your own
Okay, I think there may be some confusion here. The routine that the OP posted is not the Starting Strength routine. It is the Wannabebig 1 routine.
So, the real question is: is the Wannabebig routine good on its own, or should we be adding more volume/workout days etc. to it? Thanks.
Why is there always this desire to add to already perfectly good routines?
You cannot improve upon this routine. Any change to it will likely diminish the intended results of it. Once a routine has been changed it is no longer the said routine, but an entirely different animal altogether.
And if anyone thinks they know better than Mark Rippetoe about the fundamentals of building strength, then they have missed their calling in life and could be making a lot of money by writing books filled with their extensive knowledge. Hell, I'd buy a copy.
It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
um, yeah. It's definetely not 3 times a week. You do chest/back, rest, legs, rest, arms/shoulders/rest. I suppose chest is kind of hit with the close grip bench, and triceps are hit with the chest workouts. Same with biceps on the back workouts... but you don't hit every mucle group 3 times a week.
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But as far as "muscle destruction" goes more volume does not necessarily induce more growth and gains. . Who do you think gains more... the guy who only squats, benches, and rows in one workout or the guy who benches, incline benches, dips, french presses, skull crushes, lateral raises, military presses, dumbell presses, bb curls, and db curls in one workout? Who can give all they got to every movement and not neglect others? If we grow more from compound lifts then it makes sense to focus on them. Low volume must then entail use of compound (maybe even exclusive compound) lifts and since volume is lower then full intensity on all of the movements of more attainable .
If we want to focus on the compound lifts (like we all do) and want to be able to "empty the tank" on these major muscle building movements (which we do) the low volume is the answer.
Last edited by ZenMonkey; 07-30-2008 at 02:53 PM.
WBB1 is a fine routine.
It amazes me to no end why people feel the need to "change" or "improve" upon it by adding more arm work or more chest work at the expense of back and legs.
If they find that deads don't blast the bejesus out of their arms or core, something's wrong and it isn't in the water.
it's not the water... its the kool-aid.
follow the routine or make your own.
WBB1 is a very good routine. Trust me, I was one of those guys who had to make his own uber-long routine that gave me very little progression. While WBB1 doesn't seem like much, if you're lifting heavy enough, it WILL be more than enough for starters.