What Is The Starting Strength Novice Progression ?

[@christophernichols4892]

This is the best summation of Starting Strength I've ever seen.

[@lift-hard-live-easy]

This was how I got into powerlifting. After I hit a plateau I found working some accessory lifts got me through them and you keep building.

[@thestrengthco]

Yessir this is great for exactly what it says “StartingStrength”

[@steelrain52]

that's why it's called starting strength

[@JaimeG88]

If you can't do Power Cleans, do Deadlifts at 60-80% of the weight. This is what Rip recommends for people who can't power clean. I found out about this three months into my program, and using a light deadlift on light pull day makes heavy deadlift day easier! It really is better than rows for light pull day.

[@tyraelangel2549]

Thank you thats a great message i hope you keep progress.

[@trogdor20X6]

Nice. My gym doesn't want us doing movement lifts like Power Cleans because the gym is under apartments so I'll try that out when I stop adding weight to the bar.

[@JaimeG88]

​@@trogdor20X6 >I'll try that out when I stop adding weight to the bar I don't know what you mean by this. Starting Strength deadlift programming for young males goes like this: 1) Deadlift Monday Wednesday Friday, adding +10 pounds to the bar every time 2) Reduce to +5 pounds every workout 3) Once this becomes too much, then you alternate deadlifts with powercleans. Powercleans function as a light pull and as active recovery. 4) Once this becomes too much to recover from, you now add back extentions and chin-ups in between pull days, so it looks like this: Deadlift day / Back Extensions and Chin-ups day / Power clean day / Back ext and Chins day. And you repeat that over and over. Notice that you are now deadlifting LESS than once per week. If you physically cannot power clean, then you need to make changes. Instead of power cleans, you do deadlifts at 60% weight on your light pull day. Additionally, there is no need to deadlift less than once per week, since, again, you are not doing power cleans. Instead, your step four will look like this: 4) Monday Deadlift / Wednesday Back extensions and Chin-ups / Friday Light Deadlifts

[@Whosyourdaddy21]

Should you be doing the fast? It sounds similar to how you do speed work

[@JaimeG88]

​@@Whosyourdaddy21​ I don't think so. If I remember correctly, there are programs in Rip's grey book, Practical Programming, that incorporate fast deadlifts to train explosiveness, but Rip does not recommend them for beginners since they don't have the experience or technique. Rip recommends the power clean for beginners as THE lift to train explosiveness; if you can't do them due to long forearms, like me, then you should do power snatches. If you can't do power snatches either, then Rip recommends light deadlifts instead, so for example, this has been working well for me and I'm still adding +5 lb. to the bar every workout: Monday- light deadlift 1x5 Wednesday- chinups and back extensions Friday- Deadlift 1x5 or 2x3 or 5x1 I'm not sure what the next change would be, but I'm very close to 400 lb. 5x1 with this program Also, regarding power snatches, I failed to learn them by myself when I first started off, but it's been nearly a year of training, so now I'm confident I'm strong enough to learn them. I remember I kept losing grip, but now my grip is much, much stronger.

[@asdf8asdf8asdf8asdf]

When something so effective can be explained so simply in three minutes, the backstory is that it’s been refined like hell for a very long time. Kudos to these guys for sticking to it.

[@christopherarmstrong2710]

1:50 If the weight is going up, I now have proof that I’m getting stronger, and it’s adding stress each session to make me stronger for the next session. Each workout is applying a stress for the next one. 2:00 You don’t get stronger from working out in the gym, you get stronger from _recovering_ from what you did in the gym. 3:25 The stronger you get, the more variation that’s required. But variation is *not* what you want. If every time you set foot into the gym you put more weight on the bar, you’re getting stronger each session. You want facts and proof that you’ve lifted more weight.

[@j.johnson8360]

Brilliance in the basics.

[@KitchenFSink]

I just came back from the gym. On 1st of June 2022. I went to the gym for the first time and measured my 1RM for: Squat 90kg, Bench 60kg, Row 62.5kg, Dead 90kg conv. OH 40kg, Curl 30kg. About 3 weeks later (skipped one week of training, so 2.) today, on June 24th, I measured again and: Squat 100 (+10), Bench 70 (+10), Row 75 (+12.5), Dead 125 !trapbar! (+35), OH 52.5 (+12.5), Curl 45 (+15) Bodyweight from 69kg to 72kg. TL:DR THIS SHIT WORKS

[@nerdvananc]

You went to the gym for the first time and squatted 90 kg?

[@malaydubey4613]

newbie gains

[@bigfoot14eee99]

Not to bash SS or the people that have used it effectively, but for me personally, doing squats and deadlifts on the same day was a killer. Used GreySkull LP and led with the heaviest lifts first. Squats & deadlifts, THEN the upper body lifts. Added an accessory to each session about 3 months in and ran it for about 9 months before having to cycle.

[@Mediagix]

So you're listing the reps first, from left to right, then the sets? isn't everyone else doing it the other way round?

[@Ricky123abc]

If you cant do power cleans because you have trouble racking the bar on your shoulders, rip recommends the power snatch. Again to be clear, Rip clearly states do not replace power cleans with rows.

[@MrDe312]

Is there a video on warm up sets? Thanks!

[@machinegunpreacher2469]

Don't lose sight of the *novice* part of this. I see so many lamebrain KZbinrs and commentors saying "well this stopped working after I did it for a year so I gave up on SS and started this-or-that;" and then they start trashing Starting Strength as if the novice progression is the only thing they do. Dude, it's a NOVICE PROGRAM. If you've been doing it for a year+ and are no longer making progress, you need to pick up a *dictionary* before you pick up another workout program. No joke, this particular program will only get you so far before you have to get into more advanced stuff. I'm not a SS or Rippetoe fanatic or whatever, but I call a spade a spade and I see a lot of morons who are unfairly trashing SS without actually thinking before they speak. SS has more than just the novice workouts ya smack tards.

[@kdk200]

I need trt.. lol 37yr 6’ 200lb almost failed last rep on squat 135x3x5 and I did 135 last workout too. Eating enough gained 30lbs in last 6 months

[@gunner7633]

Romanian Deadlifts ok instead of cleans and Rows for a supplemental lift day. Hate cleans and rows.

[@ricklealmora]

Wery well explained Grant.

[@thomasmyles9392]

Sometimes, young large men with good recovery can benefit from 5 sets instead of three. But for most people excess fatigue would result from such an alteration. I encourage respectful dissent.

[@bygodsgrace86foreverandeve11]

I’m gonna do weighted chin ups three sets of of five adding 2.5 pounds see how strong I can get not doing the power Cleans don’t care about them So I’m doing chin ups, Monday and Friday and deadlifts on Wednesdays i’m also doing five sets of five on the bench and the press and only add 2.5 pounds per workout .

[@PandaLead3]

Wanted to ask about the light DL variant, as I'd rather get it from the source instead of forums. For light DL day, it's just 1 set of 5 with 70-80% of your preious dl? The point is to recoup enough while getting a CNS/technique hit on the dl right?

[@axnoro]

When should I start doing chin-ups?

[@jvm-tv]

Where can I watch the full video?

[@Mohannatayeb]

What is the title of the next video ? Tried hard to find it but I couldn’t.

[@roym6980]

Why is the set to reps backwards? Seeing this I'm thinking 5 sets of 3 reps. Have I been wrong all these years? Should I have been doing 3 reps of 10 sets for some workouts? Asking for a friend

[@michaelday6987]

I currently have access to dumbbells. Is the NLP not worth as a starting point?

[@tees926]

if i do A on monday and B on wednesday what do i do Friday for phase 1?

[@tomsettles6873]

How would you adjust the recovery time for a 55-65 year old lifter? Add one more day? Maybe Monday - A, Thursday - B ?

[@aesop2733]

Assume recovery takes the same amount of time, and adjust the other factors in an effort to meet it. Instead of asking if you can do 72hrs where 48 is protocol, figure out what you're doing that seems like it's making you need more time. Consistency is best in the gym where volume is king. That is to say, more is better than less but heavier if you know what I mean. Reduce training weight by exercise, and do sets by feel. I had a deadlift day the other day where I did 2-3 reps and called it a day because my back hurt. It is what it is. I did what exercises I felt like I could and went back at it next time. All of these programs are really helpful but truth be told they are all just templates for something you need to figure out yourself. Every single program is customizable because you first and foremost need to figure out how to move forward in a way that's best for you. If you need 3 days then great. But consider first if there's a way you can reduce some systemic fatigue to keep you coming in and exercising as consistently as possible.

[@Frennemydistinction]

Read The Barbell Prescription. Many templates for two a week, once a week, one on two off, and many other schedules all real well explained. The author is an MD and SS coach specialized in training older clients. The book is packed with useful information. Highly recommended.

[@yolono9549]

On the starting strength program there is no rowing movement It's mentioning the power clean I like more the program shown on the video because the SS program lack of pull movement as the deadlift is not enough for the back developement

[@Leon-bt7gw]

i think people take these programs a are a bit TOO rigid…why not just add some pull ups if you feel like you are missing back development, everything doesnt have to 100% stick to their plan, modify it for you

[@citan554]

I added cable rows and lat pull downs and so far it’s going well. The SS is pretty basic and simple, that’s the point. there is no reason you cannot add on to it

[@yolono9549]

@@Leon-bt7gw wish i could steal hard for me but definitly better than a row

[@timothytclc7567]

SS had me start at weights significantly below what I was capable of. If they started me at 225 on a squat for 3 sets of 5, and I hit 3 sets of 5 at 235 on my next session, but was really capable of 3 sets @ 275... did I really get stronger by doing the 3 sets at 235#? Note - I had 20+ years of weight training experience, but several years of inactivity prior to enrolling at a SS gym. My squat and deadlift form was improved by SS coaching, but I already had a decent base from which to begin

[@Peter_1986]

I was doing "StrongLifts" for several months, but I always felt bothered by how I had skipped "Starting Strength"; I am a very progressive person, and I like to start from the beginning without skipping anything, so I will probably start doing this program next week.

[@MtbEMS]

So strong lifts isn’t in my best interest? I’ve recently started as a newbie and curious.

[@Frennemydistinction]

​@@MtbEMSmany yt videos on SS vs. SL

[@danel9670]

Why is deadlift only one rep

[@wally6193]

I'm curious why you have all the different exercises doing 5x3 except for the rows, which are 8x3, why 8x3 for rows is my question, what is the reasoning behind the more reps. Thanks.

[@thewronganswer]

How do I manage the program if i play basketball on sunday, monday and thursday?

[@cesarchavez9897]

I watched a video recently in this channel saying Workout A: Squat, Bench Press, OH. Workout B: Squat, Deadlift, Row or chin ups.

[@thestrengthco]

Phase 2, after the deadlift has gotten bigger we usually alternate it with Chins or Rows depending on the lifter. This is why a coach can be a huge help.

[@Bumiround]

@@thestrengthco Im 5'7 159lbs Now im on 1.5x bw squat 1.5x bw deadlift 1x bw BP 0.8x bw press Pretty sure i can keep adding weight to squat and deadlift, the other two start to be harder Should i move to phase 2?

[@flyingdutchmen1163]

usually from the start of the program, what percentage did you use? like 3x5 @60%?

[@powskier]

What about alternating with the sumo deadlift? I'll never be able to power clean (or front squat for that matter) because I haven't the mobility to bring my elbows up. They point towards the floor no matter what,

[@rippthiago]

Quanta carga devo adicionar a cada sessão?

[@bmaniac1]

Coming off of years of calisthenics would you recommend that I get some muscle endurance with weights before starting in with strength, or start with this program but less weight?

[@BaraPersson]

Hey I like starting strenght but want more focus on my deadlift rather than my squat. How can I go about this in a smart way? In the program you squat every day 3x5. and only deadlift 1-2 times 1x5. I want more deadlift and less squats. Best solution?

[@Paulito941]

the squat is the most important lift if you neglect that lift you will injure yourself

[@doodoo7207]

Thanks, subbed .

[@abhiramsahoo5871]

What will be starting weight of 2nd phase??

[@KRIPTOMOON9]

can anyone clarify this for me.. so i should go to the gym only perform this 3 exercises and then go home?? or is allowd to do some other exercises to? thank you

[@p_eople6789]

Can anyone give tips to women, namely those who have skinny wrists whose grip strength is not even at the basic level strong enough to handle the bar? Do we begin with dumbbell squats, dumbbell overhead presses, and deadlifts? Overhead, why do some people recommend sitting at an angle, or should I stand with my feet plated to begin?

[@Frennemydistinction]

The Barbell Prescription gives alternatives for people with limitations.

[@8milestogo]

For Phase 3 on Workout B - iI cannot see how many sets are there for the Chin-Ups. I see it is AMRAP, but the number of the sets is not visible in this shot. Can you provide it to me? Thank you.

[@Frennemydistinction]

In the book, it says 3 sets. When you can perform 3 sets of more than 10, you add weight so that you fail at 5 to 7 reps.

[@andresopazogonzalez5166]

I'm novice about this, but I think I will be neglecting my upper back the first months. I thinks this part of my body is under devolped relative to my chest because of the daily desk routines. How could adjust this program in order to target this? Thanks if anyone reach with any light

[@lewisyaworski8962]

If you are in phase 1 or phase 2 of this program you could sneak in some chin-up/pull-ups for some upper-back work. This would best on days after you perform the press. Worked for me

[@Frennemydistinction]

This is not a body building program, but a strength building program.

[@geektarded]

Are we supposed to do the 3 exercises in that order? I find starting with my deadlift and ending with the squat is less injury prone for me (easier to lose form on deadlift when I am at the end of a workout).

[@Frennemydistinction]

Yes, you are supposed to follow that order.

[@geektarded]

@@Frennemydistinction thanks!

[@Quinntəssəntial]

How is this implemented over a week? Are the phases 1 2 and 3, seperate days? Is it 3 lifting days per week? What is between a and b, does that signify a rest?

[@davez5201]

Ignore the phases. Workout a and workout b are done every second day then w days rest so e.g. M - workout a T - rest W - workout b T - rest F - workout a S - rest S - rest If you did workout a on a Friday, then start with workout b the following Monday.

[@davez5201]

It doesn't look like a lot, but I can assure you that it us far harder than it looks on paper. Gets great results too.

[@jordanloeffler4879]

Do you do this only twice per week like a and b once a week or every 2 days?

[@abdelwahabdabdoub2729]

You do A, rest one day then you do B rest one day then you do A again and rest 2 days. This is for the first week, in the 2nd week you start with B and do the same thing (rest 1 day, rest 1 day, rest 2 days)

[@elim9054]

I don't recall where I got the program I've been running, but for some reason I thought phase 1 was when you alternate deadlifts and cleans/rows rather than doing deadlifts each day. As of today I've been doing this for just under 3 months and my deadlift has gotten up to a little over my bodyweight. My deadlift is progressing but it feels like it's going up slower than it should, presumably because I've been doing the wrong program. I even used a 1RM calculator out of curiosity on my last deadlift day, and apparently my squat 1RM might actually be higher than my deadlift. Should I go to phase 1 and deadlift each day while still adding weight each day? Have I been doing this long enough that it might be prudent to do lighter intensity deadlifts once or twice a week so I can recover better?

[@randomanda]

Don’t change until you stop progressing. Sometimes you need to drop the weight by 10% or so and build back up. It sounds counterintuitive, but it works. You should do this anyways if you don’t make all your sets and reps for 3 sessions in a row. If you’re really fatigued from your deadlifts, every other session is fine. Maybe your deadlift form needs some work. Maybe you started too heavy and are plateauing early but that doesn’t really matter if you’re still making progress. Stick to the program until you’re definitely not making gains anymore, then change it :)

[@jeffreybabino8161]

Hi is 5 sets to much volume for a older trainer thanks great video really like the channel thanks

[@waynenoll1967]

Yes, 5 sets is too much if you are over 50, do 3 sets of 5.

[@biesman5]

Can be but not necessarily, depends entirely on the individual.

[@emailvonsour]

Who's talking about 5 sets where did you get that great comment thanks really like it thanks

[@TheGDJames]

I think the idea is that if you can do five sets, then you're not lifting the correct amount of weight. You should increase the weight so that you're only capable of doing three sets? Disclaimer: I'm not an expert. Also, the guy is saying that it isn't the lifting that is making you stronger, it is the body's reaction to the lifting during the recovery period, and doing five sets instead of three probably isn't gonna make that reaction stronger, compared with increasing the weight.

[@mandiekayfit4011]

But, how long is each phase 🤔?

[@ryank6824]

If you can add weight to the bar, complete all the reps with good form, the phase keeps going. That is assuming you're eating enough, resting sufficiently between sets and not adding too much weight on the bar between workouts. When all that stops working proceed to next phase. Some folks last a few weeks in phase one, others can run it for months. Depends on factors like age, genetic potential, athletic ability. Embrace the novice gains while they last. By the time phase 3 is exhausted hundreds of pounds will be added to most lifts with loads of lean mass.

[@forwork2601]

How much weight are you supposed to do for these reps?

[@bobbobertson7568]

As much weight you can do 5 reps at. Max out at 5 reps.

[@schumann967]

Just saw this video Been trying to do 5 by 5 for years? But I feel like I should be doing like, 4 by 8 to 12 or like German volume training. Iv only managed to get my squat of 300 for a few sets and reps ive been more of a procrastinating pain but just wanted to see what people thought were if i should do 8 - 12 or hop back on 5x5

[@randomanda]

If you’ve been doing it for years and your squat is 300, you probably need to look at switching to an intermediate program. 5x5 is just for starting out. Starting Strength has theirs called the Texas Method I think, Stronglifts is Madcow. There are lots of others too.

[@MtbEMS]

@@randomandawith 5x5 how much time before I should be looking to up my plan to the next level? 3-6 months?

[@randomanda]

@@MtbEMS It really depends on how consistent you’ve been with your training and your personal personal potential for strength gain. I’ve seen trainers say some people can stay on 5x5 for a year or even more. The sign you’re looking for is how often are you able to add 5lbs to your lifts? If they are still going up regularly, like every week or two, the program is still working for you. If it’s been three weeks or more and you’re still stuck that’s your sign it’s time for you to switch.

[@MtbEMS]

@@randomanda interesting. Thanks for the valuable guide 💪🤝💪 Will keep this in mind.

[@randomanda]

@@MtbEMS best of luck with your training! :)

[@mcluhansalem7547]

How much time take phase one in general ????

[@thestrengthco]

Depends on consistency and nutrition but generally 4-6 weeks

[@ZenithsCipher]

For the past few workouts, I notice that I can no longer keep a perfect neutral back during deadlift at my current training weight (265 - 275lb). For the first 2-3 reps I am good but for the last 2-3 reps I started to bend my back a little perhaps due to lack of back strength(I can still finish the set). In this case, shall I keep increasing the weight or dial back for a while?

[@thestrengthco]

You need to learn how to set your lumbar in rigid extension. This is done by focusing on bracing the abs very hard during set up. A belt also helps.

[@jocaingles8464]

You need a belt for sure

[@tommyharris5817]

Dial back a bit for sure until you get all perfect reps

[@chonkeboi]

Learn thoracic rounding if you’re able to

[@mekudu-man3804]

Hey, I get that I should do it 3 times a week, but what is the pattern. Is it A B A or A A B or does is change after each set like one week A B A and the next B A B?

[@thestrengthco]

ABA THEN BAB

[@mekudu-man3804]

@@thestrengthco thx

[@matthewmcgarrigle1272]

@@thestrengthco Fitness youtubers always go on about needing 10-20 sets a week per muscle group, this is very different

[@jojorandom4906]

Is this 5 sets of 3 or 3 sets of 5?

[@thestrengthco]

Starts with 3 sets of 5, eventually goes to 5 sets of 3

[@hellono5281]

What do we do if we used to train for strength before but haven't in a long time (read around 12 months)? Will it work if we spent the beginner gains, how does it differ? Thanks

[@thestrengthco]

go to www.thestrength.co and read Training after a layoff...

[@levimwase20]

@@thestrengthco i went to your site and could not find training after a layoff even when i searched for it in the search bar

[@Ricky123abc]

This video is a lie. If he had bothered to read the book Rip clearly states that rows are not an acceptable alternative to power cleans. Power cleans are also 5 sets of 3. This guy got it right at first then wrote 3 sets of 5 for "phase 3". There are different suggestions for different people, but not everyone needs to switch to rotating deadlifts/power cleans with chin ups. Rip suggests people struggling to recover from pulling every workout switch to pulling every other workout, but he does not say everybody should do this. For many the program will instead look like A - squat, press, dl and B - squat, bench, power clean, chin and for those who do decide to pull every other workout, the man suggests alternating pulls with back extensions or glute/ham raises, meaning inbetween bench press and chin ups on day b

[@thestrengthco]

Patrick you are very confused.

[@daquanlewis5947]

So only workout twice a week with this program??

[@Peter_1986]

You work out 3 times a week, and you alternate between the 2 workout shedules - so you can for example do schedule A on Monday, then schedule B on Wednesday, and schedule A on Friday, and then you swap those schedules the next week, and so on.

[@citan554]

How much weight do you add each session?

[@thestrengthco]

For lower body lifts 10lbs to start then 5. For upper body lifts 5lbs to start then 2.5, then less.

[@lanescraneservice199]

This is not correct, the deadlift and power clean alternate workouts.

[@thestrengthco]

After some time training you are correct.

[@Will-uu9kh]

Succinct and simple. Can’t beat it.

[@josephmoore977]

What is average time for each phase?

[@DAEDRICDUKE1]

depends

[@soonahero]

@@DAEDRICDUKE1 not for averages

[@thestrengthco]

Depends, phase 1 usually lasts at least 4 weeks if the trainee is consistent in showing up... even if they are not eating or sleeping enough.

[@GillyBoi100]

Can I do hack squat instead of barbell as I don't know how to do the form?

[@lolitzwella1]

the squat doesnt necessarily train the most muscle of any squat pattern... depending on anthro some people need a hack squat and can get much much better ROM on the quads (which is the muscle getting most trained in the squat, even though i know you guys dont like to think about it that way) so the muscle that is getting hit the most in your low bar squat pattern - is actually not "the most muscle mass through the greatest ROM"

[@ssj4kevin]

It's not supposed to be just the highest range of motion on the muscle that's 'most trained' in the squat, it's supposed to be the pattern that allows you to lift the most weight with the highest effective range of motion with the most muscles. The hack squat will use fewer muscles than the squat and be performed with less weight, even if it's true that the ROM on the quads is better. The focus of this program is to train movement patterns, not muscle groups. If you can perform a squat with a good range of motion and heavier weight, then that's the point, not to train the quads. If you have to give up the ability to squat heavy just so you can focus on your quads specifically, what's that point of that?

[@lolitzwella1]

@@ssj4kevin who cares about amount of weight once your past noob stage.. the hack squat is a superior leg builder, simple as that

[@ssj4kevin]

@@lolitzwella1 Starting Strength is primarily meant for novices, and they are not concerned with 'building' your legs.

[@andreasjansson3620]

How do you know when to move from phase 2 till phase 3?

[@Jazz-gb9lp]

Phase three is really when you apply phase 2 logic to your squats. (Trained by ss coach)

[@jms0313]

That blonde chick was 🔥

[@maxwilson3530]

How many sets of chin-ups??? It’s the only thing on the board that isn’t shown by the camera

[@jeffriggins9106]

3 sets to failure if I recall, once you can hit 3x10 with bodyweight add load.

[@thestrengthco]

This is correct.