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Starting Strength Kindle Edition
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-- Why barbells are the most effective tools for strength training.
-- The mechanical basis of barbell training, concisely and logically explained.
-- All new photographs and improved illustrations of all the lifts, and the biomechanics behind them.
-- Complete, easy-to-follow instructions for performing the basic barbell exercises: the squat, press, deadlift, bench press, power clean, and the power snatch.
-- Revised instruction methods for all six lifts, proven effective in four years of seminar, military, and group instruction.
-- How the human body adapts to stress through recovery, and why this is the foundation of the development of strength and lifetime health.
-- How to program the basic exercises into the most effective program for long-term progress.
-- Completely indexed.
-- The most productive method in existence for anyone beginning a strength training program.
- LanguageEnglish
- Publication dateNovember 7, 2013
- File size207727 KB
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Product details
- ASIN : B006XJR5ZA
- Publisher : The Aasgaard Company (November 7, 2013)
- Publication date : November 7, 2013
- Language : English
- File size : 207727 KB
- Text-to-Speech : Enabled
- Screen Reader : Supported
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Sticky notes : On Kindle Scribe
- Print length : 665 pages
- Best Sellers Rank: #63,532 in Kindle Store (See Top 100 in Kindle Store)
- #16 in Weight Training (Kindle Store)
- #25 in Sports Training (Kindle Store)
- #60 in Weight Training (Books)
- Customer Reviews:
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About the author
Mark Rippetoe is the author of Starting Strength: Basic Barbell Training, Practical Programming for Strength Training, Strong Enough?, Mean Ol' Mr. Gravity, and numerous journal, magazine and internet articles. He has worked in the fitness industry since 1978, and has been the owner of the Wichita Falls Athletic Club since 1984. He graduated from Midwestern State University in 1983 with a Bachelor of Science in geology and a minor in anthropology. He was in the first group certified by the National Strength and Conditioning Association as a CSCS in 1985, and the first to formally relinquish that credential in 2009. Rip was a competitive powerlifter for ten years. He won the 198-pound weight class at the Greater Texas Classic in 1982, and placed in state- and regional-level meets for the next 6 years, retiring from competition in 1988. For the next 10 years Rip announced most of the powerlifting meets in North Texas, including the 1995 APF Nationals in Dallas. He retired from powerlifting altogether in 1997, to focus more on Olympic weightlifting.
Rip acquired a solid background in coaching the Olympic lifts as a result of his coach, Bill Starr, using them in his powerlifting training. Further experience with the Olympic lifts came with exposure to the coaching of Tommy Suggs, Jim Moser, Dr. Lon Kilgore, Angel Spassov, Istvan Javorek, Harvey Newton, Mike Conroy, John Thrush, and many fellow lifters. Rip obtained his USWF Level III certification in 1988 at the USOC’s Olympic Training Center in Colorado Springs with Mike Stone, Harvey Newton, and Angel Spassov on faculty. His USAW Senior Coach certification was achieved in 1999 at the OTC with Lyn Jones, John Thrush, and Mike Conroy. He was invited, as an Olympic weightlifting coach, to the Olympic Solidarity course at the OTC in 2000. He taught both the USAW Club Coach course and the Sports Performance Coach course with Dr. Kilgore from 1999 through 2005. Rip served as the president of the North Texas Local Weightlifting Committee of USAW from 2004-2011. He coached and participated in the coaching of James Moser, Glenn Pendlay, Dr. Kilgore, Josh Wells (Junior World Team 2004) most of the national and international-level athletes on the Wichita Falls Weightlifting team, which was hosted and coached at WFAC from 1999 through 2006, as well as the collegiate weightlifting team from Midwestern State University through 2010. Rip still actively coaches the sport on a daily basis at WFAC, and the power clean and power snatch at our seminars around the country every month.
The Starting Strength method of training novices is a distillation of Rip’s experiences over three and a half decades as a competitive powerlifter, Olympic weightlifting coach, and gym owner. From its inception in 1984, every new member at WFAC was taught the basic barbell lifts as a part of their membership at the gym, and the application of the basics of powerlifting and Olympic weightlifting to efficiently meet the needs of the general public form the basis of the Starting Strength method, as detailed in Starting Strength: Basic Barbell Training and Practical Programming for Strength Training.
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Top reviews from the United States
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You don't need to read any further; this is well worth the money. My copy has pages flagged, and, for a few months until I was sure I learned the moves, it was with my during my workouts. This will teach you to use a barbell properly and, therefore, get stronger.
Mr. Rippetoe will teach how to workout with barbell. He will teach you how to do it properly. I have shelves full of books; all could be traded for this one reference. Yes, I mean it. There is no other reference on the market that even comes close. It is a reference book: detailed drawings and descriptions of even the smallest of details for the major barbell exercises (squat, deadlift, bench press, (overhead) press, power clean). Ripp also included other exercises (dips, deadlift variations, etc.) I appreciate the fact that this book includes the "why" along with the "how." I have books that teach the squat with one or two pictures; as another reviewer points out, the squat chapter is many pages of detail. Even with the science, Ripp's writing style is understandable and often humorous.
When I first started using Ripp's program, I modified it slightly (using his other excellent book, Practical Programming), and did not include Power Cleans (since I don't have bumper plates that can be safely dropped on my garage floor). I have tried power cleans at lighter weights (that I don't need to drop); if you can, I recommend power cleans. Sometimes, I incorporate squat jumps into my program for some "power" work; however, I have no idea what Ripp would think of this. He would probably make fun of me, but, hey, I work with what I have.
I had been squatting for years; well, I was not doing it right. I was humbled when I realized that my version of a squat was probably just a "half" squat. Also, I realize that the hundreds of pounds that I pushed on the sled (machine leg-press) DOES NOT translate into real squatting strength. I have to admit--squats suck. The machine is much easier. But, the value of the squat cannot be ignored.
Even after about 10 years of lifting, I learned something for each lift. Staring at the ceiling, for example, during a bench press, or moving my head/hips forward to lock out the press. These little things make a difference. Everything I knew about the deadlift was probably wrong...
It's all over the internet, so you don't need this, but just in case you are curious, here was my first overall plan (based on both Starting Strength and Practical Programming). Note that you squat with every workout, and you alternate the bench press and overhead press. I was deadlifting just once each week. Note that the plan includes squatting, pushing, and pulling each workout. This is not the exact plan as laid out in the book (I altered the pulling exercise layout and removed back extensions):
Day 1
Squat
Press
Chins
Day 2
Squat
Bench
Deadlift
Day 3
Squat
Press
Chins/Power Cleans
Day 4
Squat
Bench
Chins
Day 5
Squat
Press
Deadlift
Day 6
Squat
Bench
Chins/Cleans
For example, each time you succeed with your required reps (say, squat 100 lbs. for 3 sets of 5 reps), you increase your weight. Next workout, you would try 105. If you start properly (i.e., LIGHT), you can progress for a while. Sets and reps are usually 3 x 5, but the deadlift was 1 work-set x 5. (You do warmup sets, too). Don't let this simple layout fool you; you will get stronger. Squats are full-body exercises!
At this point, I am no longer on this plan--not because it was not working, but because, obviously, at a certain point you can't continue to make 5-pound gains each workout. I am not 18 anymore, and my body just could not try for a Personal Record with each and every workout. I can't say enough about my improvements while on this plan for a few months. Also, I walk, run occasionally, and try to keep up with the young kids during soccer games/practices, so I noticed that I was not recovering (i.e., unable to progress) from the frequent squatting. Ripp does not recommend "cardio" training; he justifies this position with pages of science and life experience as a trainer.
After starting with this program, you can consider the "intermediate" plans in Practical Programming (Google "Texas Method" for an example), or try something like Jim Wendler's 5-3-1. I am currently using 5-3-1 because, for me, this program allows for more recovery. Also, I like the fact that Wendler's program is not always working at your max weight (and instead uses a lighter weight with a higher rep-goal). By the way, Wendler (I believe, I don't know him personally), recommends Ripp's program to get started.
Honestly, other fitness authors should be embarrassed to sell their works on the same shelf with Ripp's books.
This book lays out all the complex details you could want, yet boils it all down with practical programming and simple principles.
Top reviews from other countries
This is the best non-fiction book I’ve ever read.
I read non-fiction daily. Software engineering, medieval history, archaeology, martial arts, fitness, military history, space flight… the list goes on. And I’ve never read a better non-fiction book than this.
The level of detail is amazing. The mechanical analyses are great. As a software engineer, keen follower of science writing and amateur mathematician, there’s nothing that I hate more than pseudo-scientific bull cr@p. Over the years my BS detector has been honed to an incredibly high level of sensitivity. All through this book, it’s needle never even twitched. This solid, solid stuff.
As a bonus, the kindle formatting is perfect as well.
If you’re ever going to go anywhere near a barbell - and this book makes it abundantly clear that if you fit the right criteria, you should - then just buy the book and the work.
The right criteria?
Being human.