I have been lifting seriously for two years making pretty significant gains, but recently I've noticed my progress has hit a plateau so I was wondering if someone could offer a solid routine.
I looked into rippetoe's routine but I feel like I may need a little more than that. Currently, I am 6 1 193 with about a 10% body fat (the trainer at my college did a test which said I was at 7 but I think it is off)
As a soccer player I have pretty much neglected leg workouts so I am hoping to start hitting the quads on a consistent basis which will hopefully help me get bigger quicker.
My diet is decent - I get a lot of calories, but they aren't always clean. I eat to gain size so typically I'll eat something like a couple of slices of pizza, a triple burger, potatoes, broccoli, etc. I am a college student so I cant have a perfect diet but I do my best.
I normally do back/bi's, chest/tris, shoulders/traps/arms, and get a leg workout when I play soccer for my college. Typically I do 3 different exercises for each body parts with 3 sets of 8-10.
Thanks for the help everyone!
The standard procedure here, since you've never followed a linear progression based novice program, is just to do Rippetoe's and see how long it works. Since you've admittedly never trained legs hard, it will work, and it will work for a while.
The only legitimate reason for ever subbing the rows in over power cleans is if the trainee is a complete novice and needs to take the time to learn how to deadlift and squat properly before learning the power clean. Since this isn't you, make sure to power clean.
That 'guide' also suggests a workout-to-workout progression rate of 2.5% on all lifts, which is bogus. Since your squat, deadlift, and power clean are (presumably) untrained, you should be aiming to add somewhere in the range of 10lbs, 10-15lbs, and 5-10lbs respectively on each lift every workout, and probably 5lbs or less (get microplates) on the bench press and press since I doubt they're lagging.
Eat a lot, don't start the program with the weight too heavy, keep the increments small but steady, and you should be able to maintain progress for quite a while.
Sounds good. Again, thanks for your time.
Does anyone know where I can get a copy of the original Rippetoe? I keep running into different versions...
THere is no exact routine. The point of the program is to consistently increase the weight in the main 5 lifts every workout for as long as possible. Sets of 3x5 are recommended for squats, bench, OH. 1x5 is recommended for deadlift, and 5x3 for power cleans.
Squat every workout, alternate bench and OH every other workout, and alternated deadlift and PC every other as well. Chin-ups are the recommended assistance exercise to do if you are going to do assistance work.
I think Amazon.com is where I purchased my copy of SS. Even though it's called "Starting Strength", it's not just for beginners. This is an excellent routine for size and strength. Make sure you eat plenty and get enough rest and you'll get bigger and stronger.
Last edited by rbtrout; 10-03-2008 at 12:53 PM.
Give chalk a chance.
49 years old