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:
OHP - 5x5 (goal - increase 2.5-5 lbs each session)
DB press - 4x10
Side raises - 4x10
Dips - 4x10 / Curl variation - 4x10
DL - 3x3 (goal - increase 2.5-5 lbs each session)
Bench - 5x5 (goal - increase 2.5-5 lbs each session)
DB Bench - 4x10
Dips - 4x10 / Curl variation - 4x10
Squat - 3x5 (goal - increase 2.5-5 lbs each session)
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.
Squats - 1x20 or 2x10 (your choice, but I recomend 1x20)
S.l.d.l. - 2x10
Bench - 2x8
Rows - 2x8
Heelraise - 2x10
Dead lift - 2x8
OH Press - 2x8
Curls - 2x8
Sit-ups - 2x10
L-fly - 2x10
Seriously, you won't find anything better for starting out.
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
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.
Does this pose make my camera look big?
"We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."
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.
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.
My 10 week cut results
"Sweat in training so you don't bleed in battle."
Check out John Christy's stuff, he has some 3-day templates.