Confused about how to lose fat? Learn the TRUTH about fat loss once and for all and start losing body fat today. NEW from the author of Burn the Fat, Feed the Muscle: The Burn the Fat Online Body Transformation System. What is the Starting Strength (SS) program, who is it appropriate for, and what are its pros and cons? First of all, “Starting Strength” is a book by mark. The Rapid Fat Loss Handbook A Scientific Approach to Crash Dieting. Package Includes: The Rapid Fat Loss Handbook: 93 pages Home Exercise Handbook (PDF). Why You Shouldn't do Starting Strength as a Beginner. When I started training in February 2. I was getting most of my information from the bodybuilding. The popular advice for a beginner was to do the program ”Starting Strength” by Mark Rippetoe. Therefore, I did a bodybuilding version of Starting Strength called Kethnaab’s Modified Starting Strength Routine. Kethnaab’s variation replaces power cleans with barbell rows because the technique of power cleans can be difficult to get right without a coach. Here we mention the various methods to reduce weight that include fat loss diet that works fast along with the herbal supplements like Figura capsules. Starting Strength is a very popular training routine for beginners. In this article I will explain why you shouldn't do Starting Strength as a Beginner. The Xtreme Fat Loss Diet plan was created by 3 guys who claim to know how to use nutrition and exercise to achieve maximum fat loss. Below, I will show you the full routine and share my body- composition progress after adding +5. Kethnaab’s Modified Starting Strength Routine. Workout ASquat 3 x 5. Bench Press 3 x 5. Deadlift 1 x 5. Workout BSquat 3 x 5. Military Press 3 x 5. Barbell Row 3 x 5 (the original Starting Strength program would replace barbell row with power clean 5 x 3)You alternate between Workout A and Workout B on 3 non- consecutive days of the week and do the exercises in the order they’re listed above. The big benefit of starting strength lies in its simplicity; you only do 5 basic exercises during the program and focus on progressing on those. This laser- like focus has 2 big benefits: You gain a good amount of strength on the few exercises you do. I added 5. 00 pounds (2. KG) to my deadlift, squat and bench press total. You master the technique on some of the most important compound exercises and this technique translates into many other exercises you will do throughout your training career. The other big benefit of Starting Strength is the book itself. Mark Rippetoe’s Starting Strength is the best book out when it comes to teaching proper technique on the barbell squat, deadlift, bench press and overhead press. And this is important because 9. By studying the book and making regular videos of yourself you will be able to achieve good form without any coach helping you. Therefore Starting Strength does what it promises: It helps you become stronger on the big compound exercises. However, these strength gains don’t necessarily translate to bodybuilding gains and now I’ll explain why. Adding 5. 00 pounds to my compound lifts didn’t change my body- composition for the better. In just 1 year of doing starting strength I made the following gains on my key lifts: By adding a lot of strength, my confidence skyrocketed and I had a goal that motivated me to go to the gym every time: add more weight to the bar. The big issue with starting strength was that my strength gains didn’t translate into positive body- composition changes. Overall, I added 3. I thought I was getting muscular. But I was wrong. After following the program for a year, I travelled to Miami with my high school class, and when we went to the beach, I would do a set of 5 pull ups (something I could never do before). Shortly after doing the pull ups, a guy would call me “Snorlax” (the fat pokemon) and I didn’t understand why. I thought that I was getting muscular because my lifts went up, but that was clearly not the case. Here’s a photo of how I looked after 1 year of doing starting strength: When I saw this “progress picture”, I realized that I had become fat for the first time in my life. Why I Gained A Lot of Fat on Starting Strength. On Starting Strength, you are squatting at near maximum weights 3 times a week for 3 sets each time. In addition to that you do other heavy compound lifts and you have to add weight to the bar every time you train. This becomes a problem when you are a guy with average recovery capabilities. With the frequent heavy lifting you put a lot of stress on the Central Nervous System (CNS) and the CNS can take much longer to recover than your muscles. After a heavy deadlift or squat session, the CNS can take 5- 7 days to recover fully and this is essentially what happened to me. I felt drained when going into each training session and I couldn’t add any weight to the bar. My lifts were stalling all the time so I initially thought it might be because I used poor technique on the lifts. I re- read the Starting Strength book multiple times and worked extensively on my form but after months of trial and error, I still found myself plateauing. In fact, using good form just made me stay at the same weight for a longer time. I found that I could only add weight to the bar when I cheated a lot on my form but then I would get pains in my joints. So I started looking into protein intake. Maybe my protein intake was too low to recover? I increased my protein intake from roughly 1. It really worked. But it didn’t work for improving my aesthetics. Most of the weight I gained was body- fat and the moderate amount of muscle mass I gained was in all the wrong places. I had gained a moderate amount of muscle mass in my traps, core, glutes, legs and lower chest. I had made close to no gains in the muscles that actually matter. I was at the same bodyweight and didn’t look any different. I thought that perhaps I was doing something wrong, but then I discovered that most other skinny- fat guys got similar results to me. Here’s an email I got from a blog reader: I wasted nearly two years so far with Starting Strength/Stronglifts type routines, and all I got was fat with very little to show for it. I went from about 1. I looked better BEFORE I started it. I also made very little strengths gains to go along with it, which makes it even work. At least you made some strength gains. I kept convincing myself that if I just eat a little more, I will make progress. I would get fat and cut then start it all over again. I am only a week in to another one of these viscous cycles. I had myself convinced that I just need to eat more than I ever did before, then it will finally happen. Only a week and half in, and my lifts are stalling again, I gained 5 pounds (probably fat), and I already injured my knee from squats. I’ve had enough! I am going to use all the info from your site. Thanks again for sharing your experiences. And here’s a comment by J. R. I began Starting Strength after 4+ years of weight training and competing in powerlifting. After 2 years I started to get fat so I began doing more bodybuilding/hypertrophy movements and bodyweight exercises with great results. I was able to lose about 3. I felt and looked great, and for some reason decided to re- shift my focus to just lifting as heavy as I possibly could, mostly because I was impatient with my bench press. A good friend and trainer then recommended Starting Strength to me, which was the beginning of my demise. I read SS and Practical Programming, “fixed” my squat/bench/deadlift form, and starting doing Rippetoe’s 4 day Texas Method split for intermediates. At first I smoked every lift. In fact, the workouts were incredibly easy (compared to the 5 day workouts I had been doing) and I starting making PRs every week. After about 3 months, though I started having problems with horrible leg and lower back cramps and with excruciating tendonitis in my right elbow (a common problem with the low bar squat, which can be fixed; however, I found it very bizarre that squatting could injure my elbow, a stupid problem I never had when I did high bar squats for years). The advice I received from a SS coach regarding the cramps was to “stop being a pussy” and “eat more.” The result was that I gained 4. My totals still went up a little though, so I thought I was generally on the right track. However, after a powerlifting competition around the 5 month mark, my gains plateaued for the next 2 months. I dropped the weight down on my workouts and found that the same weight 4- 5 months ago was much, much easier to move. Then it dawned on me: SS actually got me out of the great shape I had been in. I did the math and found that, whereas my max totals had been 6. I just figured all this out a week ago, and needless to say, I’m pissed. I’m mad at myself for pissing away all the hard work I had achieved and mad that I put up with constant leg and back pain for 5- 6 months just so I wouldn’t be “a pussy” in the eyes of my fat powerlifter friends. After reading your article, I have been doing a strict bodyweight routine out of Josh Bryant’s Jailhouse Strong, the same routine I did a few years ago when I didn’t have access to a gym for a few months (which was much easier to do back then, even though my powerlifting total was about 2. I already feel great and think I can get back in shape in 4- 5 months since I do have a solid strength foundation. Thanks again for your article. It confirmed my suspicions about SS. I know I am just one guy, but it seems like SS may be good for neither beginners nor intermediate lifters. It seems like there’s a lot of good science backing SS, but if you feel and look like crap when you do it, what the heck is the point? And here’s James with a great and insightful comment: Oh my. Just saw the kerfuffle on the SS forums that this post generated a couple of years ago. It really troubles me when a bunch of guys such as *some* of those on the SS forums — proud of being shockingly out of condition — feel they are qualified to advise people on weight loss and body recomposition and “call out” anyone who does things a little differently and succeed, looking for evidence of their “failure”. I don’t know if the SS partisans/internet ultras realise the implications of telling a light framed skinny- fat guy to go and get 1. I’m talking blood sugar problems, further hormonal issues, etc. Most of those guys don’t give a damn about bloodwork or health. Plenty of them will have ceased lifting by 4. Linear progressions take so many forms. The reason why ones like SS are so popular is that they’ve been created with a view to being inherently “programmable”. To me, progression encompasses so many things: – more reps– more sets (don’t go mad and jump from 2 to 1. TUT per set– same weight/reps/sets but shorter resting periods– introducing mechanical disadvantage– etc. Fat Loss Workouts: Burn Fat & Increase Muscle Tone. Build muscle, lose fat & stay motivated. Join 5. 00,0. 00+ newsletter subscribers!
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