The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig New Member
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    an alternative to Starting Strength

    would someone be able to recommend an effective alternative to Starting Strength? i've tried to run it twice now and the squat DOMS murder me despite a caloric surplus and sufficient rest. i have no idea why my recovery is so **** on it.

    i've been suggested this by a co-worker and would appreciate any thoughts:

    Day 1
    OHP - 5x5 (goal - increase 2.5-5 lbs each session)
    DB press - 4x10
    Side raises - 4x10
    Dips - 4x10 / Curl variation - 4x10

    Day 2
    DL - 3x3 (goal - increase 2.5-5 lbs each session)
    DB Row
    weighted sit-ups
    Wrist Roller
    Neck

    Day 3
    Bench - 5x5 (goal - increase 2.5-5 lbs each session)
    DB Bench - 4x10
    Dips - 4x10 / Curl variation - 4x10

    Day 4
    Squat - 3x5 (goal - increase 2.5-5 lbs each session)
    DB Row
    weighted sit-ups
    Wrist Roller
    Neck

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  3. #2
    Moderator Off Road's Avatar
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    Can't recover from Starting Strength? What to use instead? That's an easy one...

    Use a basic Hardgainer routine. Use a simple method of cycles. If you need help with that, let me know.

    Monday
    Squats - 1x20 or 2x10 (your choice, but I recomend 1x20)
    S.l.d.l. - 2x10
    Bench - 2x8
    Rows - 2x8
    Heelraise - 2x10

    Thursday
    Dead lift - 2x8
    OH Press - 2x8
    Curls - 2x8
    Sit-ups - 2x10
    L-fly - 2x10

    Seriously, you won't find anything better for starting out.
    Last edited by Off Road; 08-14-2010 at 09:12 PM.
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  4. #3
    Iplan Iplan's Avatar
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    Hmmmm..... I have not done Starting Strength, but my wife is doing it, and we had to make some similar changes to get her comfortable, and she's doing really well with it now that we've tweaked it a little.

    That said, to me the thing that sets "Starting Strength" apart from a lot of the other workouts (besides squatting every workout) is consistency of the sets and the reps. Everything is pretty much 3 sets of 5 (except Dead Lifts 1x5, and Power Cleans 5x3).

    Squatting in every workout sucks ~ no doubt about it, but the workout you've posted up there as an alternative is completely different, and way more involved than you need .

    Rather than recreate the whole wheel, why not simply substitute the Squats in the "B" workout of Starting Strength with dumbell lunges? Keep the sets and the reps the same, and just change that one exercise.

    If you took that suggestion, your B workout in Starting Strength would be:
    Dumbell Lunges 3x5 (Instead of squats)
    Standing Barbell Overhead Press 3x5
    Powerclean 5x3

    I think I'd try that before I just tossed in the towel on SS, becuase it works really well.
    Last edited by Iplan; 08-14-2010 at 09:22 PM.
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  5. #4
    Moderator Off Road's Avatar
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    The routine your co-worker suggested isn't very balanced, very heavy on the pressing.
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  6. #5
    Senior Member
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    Exactly how long have you spent on SS during each run? I have never heard anyone suggest that DOMS was a problem.
    Last edited by Kastro; 08-14-2010 at 09:50 PM.

  7. #6
    Senior Member Raleighwood's Avatar
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    If you are getting severe DOMS, you are starting too heavy.

    15 reps of squats shouldn't kill you. And if it is, you should back off the weight and build up your recovery ability.

    The whole point of the squat frequency and progressive loading in SS is that it capitalizes on a novice's ability to recover and adapt rapidly.

    My recommendation: Back off on the weight, and progress slower, ~5lbs jumps per session. If 15lbs a week is too much, ramp squat like this.... (for example's sake, we will say your squat is 100lbs)

    Week 1Mon: 100lbs, Weds: 105lbs, Friday: 110lbs
    Week 2 Mon: 105lbs, Weds: 110lbs, Friday 115lbs
    Week 3 Mon: 110, Weds: 115lbs, Friday 120lbs

    If that is too conservative, just repeat Friday's weight on Monday and then keep progressing.

    Just because one thing in a program isn't working well for you, doesn't mean you have to scrap the whole thing. Think about it critically and see what minor thing you can tweak so that you don't throw the baby out with the bathwater.
    Last edited by Raleighwood; 08-15-2010 at 10:09 AM.
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  8. #7
    Senior Member seK's Avatar
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    Quote Originally Posted by Off Road View Post
    Can't recover from Starting Strength? What to use instead? That's an easy one...

    Use a basic Hardgainer routine. Use a simple method of cycles. If you need help with that, let me know.

    Monday
    Squats - 1x20 or 2x10 (your choice, but I recomend 1x20)
    S.l.d.l. - 2x10
    Bench - 2x8
    Rows - 2x8
    Heelraise - 2x10

    Thursday
    Dead lift - 2x8
    OH Press - 2x8
    Curls - 2x8
    Sit-ups - 2x10
    L-fly - 2x10

    Seriously, you won't find anything better for starting out.
    Is there a three day split of this workout?

  9. #8
    Moderator Off Road's Avatar
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    Quote Originally Posted by seK View Post
    Is there a three day split of this workout?
    There are many Hardgainer three day splits, but they aren't as productive as two full-body workouts each week if you have troubles recovering. If you can recover from three days a week, you might as well do Starting Strength because they'd be close to the same thing.
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  10. #9
    Wannabebig Member
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    Check out John Christy's stuff, he has some 3-day templates.

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