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Why Starting Strength is Right About Everything | Starting Strength Radio #31
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- Опубликовано: 15 авг 2024
- Mark Rippetoe expands on the concept that strength is the most important physical adaptation and that barbell training is the most effective way to train for strength, regardless of your hobbies or activities outside the gym.
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Here's the link to Practical Programming for Strength Training for those who want to know about programming and for programs that Starting Strength uses after the first months of training on the novice linear progression: aasgaardco.com...
00:00 Intro
02:03 Announcements
06:59 Comments from the Haters!
10:46 "Dogma" & strawmen
15:26 Strength is Fundamental
33:51 Strength Math & Method
46:57 Every. Single. Time.
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Starting Strength is the reason I'm walking after a 90+mph ejection truck wreck. Now this world gets to 'enjoy' more of me, thanks Rip.
Hell yeah, good to hear!
“You’re better at being alive when you’re strong”. That needs to be on your gym wall.
At 58, Starting Strength has been one of the best things I've done for my health. Who would've thunk? Add weights progressively and you'll get stronger! What they didn't tell is how much better I feel, and more energy I have overall.
Love Sojourner
I too, am 58.
These lectures are also revolutionizing my
gym work as well.
50 here, been lifting since I was 15. My technique and focus has changed for the better over the years, in part to starting strength. Staying active is the only way to stave off death. I happen to enjoy lifting as the method of staying active. I’d love to be a 70 year old powerlifter. Lol
Great, listening to your words, pulling 400 pound, deadlift, at 53 years old. I am not a powerlifter, just want to be strong, without injury. Your deadlift, video setup, is awesome!
That is awesome sir! I myself, a 25 year old whipper snapper hope to one day achieve such a powerful deadlift :)
STEVE FOURNIER great pull I’m 28 and pull 325
Great job sir
Same here. I’m 50 this year, pull 405 for 3 reps on deads and squat 455 for one. Its not a competition but I easily out lift guys half my age at the gym 3 to 1. So many young guys with terrible techniques and doing exercises that are total waste of time.
@@dickjohnson5025 youre squat is higher than your deadlift? Does not compute. Usually guys like that have shallow squats...
@@Mr.Ut21 Been pushing harder on squats lately, in maintenance mode for deadlifts
Rip, been training since l have been 15 and am 53 now. Have been studying and analyzing different training methods my whole time. I just wish that l had your program back when l was 15. Your method has helped change my life. A year ago l was so wrecked with back injuries, l thought my life was kaput as l knew it. I am so grateful for your knowledge that help change my physical well being. I am now stronger in all exercises and back to a normal health. You sir have been a godsend for me. Thanks so much.
I did this method with my daughter. She got stronger and now plays college softball and can now hit home runs
I'm using this concept with my daughter, she's 6, about to turn 7, and wants to compete in the USAPL Tampa Classic when she is 8 & they allow her to enter.
Strength training a 7 year old is stupid af. Let her be a kid for a while, fuuuck.
Starting strength is absolutely incredible. Former skinny male with low numbers. Hitting old maxes for reps easily at 36.
"I don't care if you don't like me, don't come to my house." CLASSIC!
Joe 'moving to Texas to get closer to Rip' Rogan
Honestly never thought I'd see the day where I enjoyed squatting. The techniques set forth in Starting Strength have given me such confidence and zest for barbell training. Also great that Rip is still putting out this information, love getting it from the horse's mouth - utterly listenable style of delivery too, it's like that meditative moment before manoeuvring under the bar!
Baklajan Spruce agreed 😁
Its inspired me the same aswell
Not to mention it's a lot easier to stick with a program when you see results every time you train
Thank you Rip! You’re changing lives. Changed mine for the better. 64 years old and getting strong and beating diabetes.
Sperm retention is where it's at old man!
*diabetus
Bithon
How’s that?
Why?
I play it at .50 speed to fully enjoy the rip
The "do a bunch of random exercises every time" approach seems to be favored by personal trainers everywhere.
In the military we learn to use Standard Operating Procedure (SOP). This is not what you do all of the time regardless of conditions, but rather the optimal things you do under optimal conditions. SOP is a point of departure from which to continue when things get wonky or go totally sideways, and the baseline to return to when conditions normalize. Maybe people can conceive of the Starting Strength program as SOP, rather than “dogma.” So if you get hurt and you can only high bar squat, then do the program like that. If, for instance, you’re older and you can only do work sets of 3s, then do the program like that. If you’re an advanced lifter and you need to change your programming, or maybe you need to train certain movement patterns (like firemen do), then add those to the program. I don’t think Rip is asking anyone to be an automaton.
The difference between gyms like Starting Strength versus the big box... “We love...” Perfect Mark.
Brother, Shaw nailed it when he said, "Youth is wasted on the young!"
When you need to play the video at 1.5x speed so rip seems like he’s talking at normal person speed
Q1.75 is good too
TBH, I rarely watch any (non-music) video on RUclips at less than 1.5 speed. It just seems a waste of time and TBQH, maybe I've just gotten used to it but I feel I follow things better at that speed because I'm not zoning-out because people are talking too slow.
Stronger By Science is a channel where I actually find 1.75x is generally perfectly easy to follow; they must talk slower than average because I usually find myself flitting between 1.5 and 1.75 with most channels.
Or play it at .75 to make him seem drunk
1.25 brigade here :)
I always use 1.75x when listening to Rip. Even then, he can fill 10 mins talking without actually saying anything. :)
Everyone loves to hate on Rip, but the man is nothing short of a scientist and a scholar. A long time from now, people will hold his teaching higher than any of the other "exercise science". Just a normal guy from Texas who wanted to make a living being a gym owner, and stumbled upon the greatest discovery in the history of physical training.
Biff Schlitzer Yet you can’t get enough of him.
@@mattbaker2952 I'm not gay. But if I were going be, Rip would be my first target haha
@@mattbaker2952 Biff can't get enough of him. It's his secret love for Rip.
Biff Schlitzer You posting these from the welfare line?
Started doing squats and deadlifts again a while back and my cycling speed shot through the roof like a bat out of hell.
I’m a cyclist too. Did you stop cycling while working your LP
Thank you, Rip, for speaking the truth in such a clear, logical, and easy to understand presentation. The SS method works because it's true. The truth is too powerful to shoot down. The haters out there appear to be attacking you (the messenger) because your message is cutting into their (the haters) personal trainer & corporate gym business. Keep shining the light!
Stating Strength is one of the best things that has ever happened to me. I wish I would have found it when I was 16. I’m almost 50.
Squat 405
Dead 405
Press 250
Bench 320
Thanks Rip.
Great lifts!
@@posthawk1393 thanks
Remember, Rip -- haters are incapable of operating in a realm of logic. Those of us with fully functioning brains appreciate what you've done.
Spot on
Cultists think the same thing... There's a difference between being a hater and questioning what is being put out. You however fall into the realm of following someone almost cult like.
@@jeffd6527 So your point is what, exactly?
Rip looks like he’s slowly becoming Wilford Brimley.
16:34 he even says diabeetus
I'm pretty sure they're two halves of the same otherworldly spirit.
Before I even got to the 1 minute mark I came to this comment to lmfao! Especially the Diabeetus- Wilford Brimley montage provided by Ed De
. Thanks guys!
He should play his character in a remake of The Thing
Oohhh yeah
Standing ovation! Bravo!
I’ve just got back to running starting strength after a huge layoff with strength training.
I’m a bjj athlete who competes often.
I used to train bjj a little more casually (around 4-5x per week) and was doing starting strength on top of it.
It got me to a 145kg squat 3x5 which was pretty impressive considering all the bjj !
Programs works so well.
Amazing talks by Rip,all these episodes...just the naked truth...i hope more and more open their eyes and dig into Rip's and Starting Strength material,so that they stop losing their valuable time and resources.
BTW, if ever there was a easy to see and hugely positive statement as to the level of efficacy of your program, just look at Santana. He's looking big and his progress is easily seen.
Thanks for caring about 75 year old grandmother's
"People who can't tell the difference between etymology and entomology bug me in ways I just cannot put into words." :-) (copied from somewhere on the web.)
Great video. Yes. Strength training helps sport performance. 100%
I may not know enough about your program,in terms of diet or weight gain, but from what ive heard listening i think thats what you mentioned. I apologize in advance if ive misrepresented your program. But i think thats what its about
I’m glad to see Rip has learned to express his emotions. All joking aside, thanks for the info and the vids!!
I respectfully disagree about SS not bring dogmatic. It absolutely is and that's why it's the only program that works as well as it does. Own that shit. When people call me dogmatic, I wear that shit like a badge. We're interested in getting stronger and that's it. Fuck your cardio, fuck your stretching, fuck your bosu balls; ours is a radical approach to strength and that's it. If that's what people want to call dogmatic then you're God-damned right. If you want to become stronger like I do, then you will internalize the dogma and embrace that shit with all your heart. End of story.
There's no way I could " go to the gym 3 days a week ". I had to buy the weights and shit. Stepping in to the garage is something I can do. I'm glad he said I can go up less than 5 pounds because I think I'm past that point. It's now 2.5 pounds per workout. I don't care if it takes longer.
14:34 OOHHHHHHHH YEEEEAAAAAHHHHHHH
Underrated comment!
Still a good comment
I was looking for this when he said this
23:22 Like the poster. It's a good framework.
Excellent material as always! Love listening to these.
RIP is the father I needed growing up
This is a fantastic episode. Well put Mr. Rippetoe
I think people call him fat because the prevailing opinion of health is skinny with ripped abs. That's not really necessarily healthy
"Golds gym doesnt care about your 75 year old grandmother, we do"
The echoing be the best part
You better listen to Rip. He's in pre-med.
Thank you for your podcast Mark!
I wish this would come to Michigan, we are left out of everything lol
There are two SS gyms in Michigan. One in Lansing, one in Metro Detroit.
Some people just don’t want to believe that there is a simple process for something that SEEMS so unable to achieve.
That's probably because it's much easier and more convenient for them to keep believing that instead of ever trying it out even for themselves.
When i walk out of the gym after destroying myself my test is so high i feel ace. Then i go home and demolish literal kilos of meat, eggs and milk. Then i grow and get stronger. Rinse/repeat.
Oh yeah and I had a guy tell me once "Sprinters don't care about strength. It slows em down" lol what an idiot.
Those two Doctors and Fat Reynolds attempted to profit off of Rip’s work and make it their own.
Great content, at first I was skeptical about all this stuff but it really makes sense. Thanks a lot!
Btw you're hilarious Rip
"Field Strength" is the application of force against an external field.
What's the best method to progress for a beginner if you get stuck at a weight on the bench press? Keep with the same weight until all 3x5 are completed?
This is one of your best episodes. Comments from the haters was a little lame. But that's their fault and you did what you could with what they wrote.
Your staff did drop the ball when they defined the term dogma in response to your question about the terms etymology. Their mistake isn't that they didn't go back to the Greek but that they failed to point out that the criticism about you is that you are dogmatic. In other words it's your pedagogy not your dogma which is criticised when people say that Rip is overly dogmatic. I do wish your example of the grandmother who was unable to do bodyweight squats and started on the leg press machine was in the Starting Strength book.
Hah you said Beaver during Comments from the Haters, love your show man!
From Barbell Medicine: “We think they are very wrong about a lot of things, but don’t really talk about them as much as we can help it. Our traffic and audience have substantially increased since leaving SS and we put in a significant amount of work to provide them with high quality information they were lacking at the time. It was mutually beneficial for awhile until it wasn’t.”
If you had any life experience, you would recognize that those are the words of a desperate man.
Jordan Feigenbaum is not primarily a doctor, scientist or powerlifter. He is a whey powder peddler, a businessman, and than everything else.
Those here that think the split with SS happened because of different viewpoints and ideologies, are just naive. It was about the cash, it always is.
I ran The Bridge. My rack pull and row did increased some. My squat and deadlift, not so much. Feigenbaum says that The Texas Method is not appropriate for an early intermediate. But pin squats and CGBP are? Where is "data" on that, Doc?
EDIT: by "desperate", I don't mean that he is a pathetic virgin or anything like that.
Jordan is a sucessful businessman and powerlifter.
I simply meant to say that he is not above insulting and putting down the company that basically made him who he is today (Starting Strength), in an attempt to make himself look more credible and knowledgeable and trying to make them look incompetent and their method outdated. All just to earn more money.
That is what I meant, and nothing more.
Arsen Toplak Do you have proof of this? It is all a mystery behind closed doors unless you have definitive proof that this was the case. Mark will never waste his time engaging in this type of drama so we will probably never know but many people have broken off of SS.
@@arsentoplak2635 funny. I've gone from 405 to 500 the past year with my DL using their Strength and Hypertrophy programs. Squat up 30, bp up 30, press up 20. I stalled out on SSLP and BBM has helped me break through that plateau. I could do better I'm sure, but for a guy with a career that takes me 50 nights a year and 75k air miles away from home, I'm quite happy with the results.
Arsen Toplak - I wouldn’t call Jordan a desperate man. I’d say he’s more of a nuanced man.
@@KenOnStrength the best part of his answer is that Jordan literally said as much in his letter covering the SS split. He was upset because Matt Reynolds got the SS brand on his online coaching business, and Jordan felt that would hurt his online coaching business. All the funnier that BBL ALSO recently split from SS over costs and rights. I give Santana about 12-18 months before he's on his own as well.
Jeez, another week where Rip doesn’t let his guest talk
Jack Black Something tells me you didn’t watch the video.
Hey Rip, I've asked before, any talk or plans about opening a gym in Boise?
"Your thoughts and opinions are important, more so to you than to me..." I laughed out loud. Amazing.
Haven't seen the Wizard of Oz or Gone With the Wind🤷♂️
Rip, you should make a rap song Titled YNDTP (you’re not doing the program)
Starting strength LA 🔥 🔥🔥🔥🔥🔥
Man, I tell ya, when you finally start getting over 250# on your back, it's fucking heavy!
Strength makes every other physical activity easier. Is there something (like memory, mental calculations etc...) that makes any intellectual activity easier?
I don’t think any reasonable person is questioning your principles of strength training. Rather, they are calling on your methods as being dogmatic. Whether it’s sslp, strong lifts, conjugate, German, the end results are all the same: increased force production. Principles>methods.
I wouldn't mind being a power lifter if I was as jacked as Larry Wheels who is also a strongman competitor and training partner of Hafthor and an arm wrestler. (World record holder raw total)
Rip,
More than the strength education, I may appreciate the cosmopolitanism more than anything else. Curious if you’ve read “Revolt of the Angels” by Anatole France (book about power and exploitation and slight on religion in general).
Thanks much
There should be a section "comments from lovers"
People were so much happier a year go it seems
It is dogma RIP, but of its correct then it's a good thing.
you can't explain these things more simpler than that but people still don't get it.
Thanks Rip!
What I’m hearing is that SS is principle-based not protocol-based and There’s no room for dogma in science. There are scientific laws but no commandments.
Why won't Rip go on Joe Rogan? Has Joe Rogan invited him? This needs to happen.
Rip probably wouldn’t want to go to L.A. to record the show anyway
@Kiln Strength *oprah for men
Rip has to be related to Uncle Lou of SEC (Georgia) fame. Check him out Rip.
I'm 70, an Olympic lifter. You have terrific podcasts. Keep it up. I've heard all the bullshit over the years. I put together my first weight room in 1961.Later good luck
I would love to hear Rip’s roast on the Weck method. Functional training zany
🙂 i like the esoteric tips & advices
I don't understand how people would think this doesn't work. Seems logical that a bigger stronger person would be a better athlete. Why else would pro athletes take steroids?
Diminishing returns and specificity.
I’m surprised how stupid people can be
There are many ways how to get a beginner started in strength...
There is no better way to do it. Read the damn book!!
My Grandma used to make us watch Gona with the Wind as a punishment
Ona more serious note, could you talk about gym etiquette? Tonight I was doing skull crushers at the gym (I am an older woman, if that matters) and some asshole decided to do his dumbbell flyset over my head. After asking him to move (gym was empty), he persisted. Beyond rude, I did not have confidence that he could hold the dumbbells and not hit my head.
I moved twice with the barbell, he followed. I noted the behavior, said something to management, and left for the evening.
I think it would be beneficial if someone of your caliber could talk about gym etiquette and safety. TIA
If the gym was empty but the guy insisted on lifting right over you even after you moved, I'd say that's beyond a simple gym etiquette problem.
The guy may have a couple screws lose. Just saying; stay safe out there!
I think this was a valuable response to the choruses of misinformed opinions about what SS is or what it stands for. I also think, however, that certain attitudes that Rip espouses, such as the idea that veganism is an eating disorder or what comes off as complete disdain for cardio in any form, also implies a dogmatic or inflexible attitude that seemingly refuses to change with the times or to evolve. It is important to distinguish between Rip's personal beliefs and "the program," and I think this podcast does a good job of articulating what the program is. While I don't run SS myself, I certainly incorporate elements of it into my training and I can't imagine not doing so.
@ResistanceQuest his disdain for cardiovascular is primarily aimed at those doing a novice linear progression. This is because you will not fully recover between sessions if you are throwing in cardio. He does, of course, have disdain for those who insist on cardio to the exclusion of resistance training, especially if that advice comes from someone in the medical profession.
@@qc85243 that's a valid point.
Joe Rogan Is In Austin Tx Now, Would You Come On The Show ?!
I am mesmerized by those spasmodically twitching meat mitts
This guy's hair looks like friar tuck from Robin hood
Please open a gym in California please!!
I know someone who powerlifts at a high level and runs ultra marathons...he's a genetic freak, but they do meet occasionally, in bizarro world.
Mark the way you say the f word is too funny 😂🤣🤣🤣🤣🤣😂 omg
Fuckin love this episode 💪🏼
Rip is brilliant. I laugh when these poonjobs that couldn’t deadlift 600 pounds or even replace lockout hubs on a 79 Ford F-250 try to talk smack about him. Legshavers!
Lmao I can see the vacuum cleaner reference
It would be interesting to hear how you arrived at this particular formula for reps, sets, number of workouts per week etc. If this is the optimum way to train, if it's arithmetic, then you should be able to show your working, i.e. show that this is how you increase strength as quickly as possible. It's difficult to do because it's impossible to do a well controlled experiment.
Can you do this with calisthenics? Im thinking chins, dips, jump squats
Not this program. It is specifically a barbell program. If you want to do a body weight exercise program, there is always Athlean-X. They have a body weight program.
How could you possibly do a program which requires sessionly weight increases with bodyweight exercises? Gain 5 pounds every other day?
52:36
I wish he'd gone more deeply into that.... what happens when the LP stops working?? those "more complicated" things would be a huge help to many people, but I have a sense that he cannot go into it too much because "at that level it depends on the person and his genetic recovery ability etc etc" in other words it has to be way more personalised, individualised.
Is this so??
GGR TheMostGodless “but I have a sense that he cannot go into it too much”
He wrote a book about it called “Practical Programming”.
This argument seems disingenuous. From what I've seen, when people criticize SS as being "dogmatic", it's never about the general idea of stress recovery adaptation or linear progression, but what you've described here as stupid little details. For example, when people ask on the forums about substituting exercises or other modifications (such as rep range, 4's or 6's instead of 5's), the standard response is "YNDTP" and a link to the article "A Clarification".
From the first paragraph of that article:
"Here’s the deal: the novice linear progression, as described in both Starting Strength: Basic Barbell Training and Practical Programming for Strength Training is very specific in the details of its application, and there is not much room for wiggling."
That's what people find dogmatic.
@The Franklin The timecode you linked is exactly what I was alluding to, in order to highlight the difference between how he frames the "stupid details" here vs on the forum.
From what I've seen in those threads, sometimes it is just a case of some clueless person not doing the program, asking why it doesn't work. But in many cases, it's someone who HAS tried to stick to the program as written, and are still failing. In those cases, at best they're flippantly told something akin to 'Do what you want, I'm not your father', at worst, called a snowflake, troll, or liar.
The message you come away with after reading the forum is "not much room for wiggling" (what some people might call dogmatic), despite what he says here about flexibility in increments.
@The Franklin Rip has nuance? Hah. He has said "We're the only ones doing the science", "no other books besides starting strength are worth reading for strength training", "RPE is coaching malpractice", etc.
Rip has basically jumped the shark as an information provider. He used to at least somewhat reasonable 5 years ago, now he's just committed to every stupid thing he's said despite the strength and conditioning world having accumulated tons of new valuable information he refuses to update his material with.
An On “But in many cases, it’s someone who HAS tried to stick to the program”
Tried and failed, most of the time, for lack of concentration or reading comprehension or something to that effect.
There’s a reason why “The First Three Questions” article exists.
Just last week, I saw someone who complained of their press having stalled, and was contemplating doing away with the press altogether. After some prying, it turned out that they were eating at a huge deficit (despite not being morbidly obese) and only resting three minutes between sets. All the literature - the book, the videos, the website - make quite clear that rest times between sets must increase to anywhere from 5-10 min, or else progress will not be made, because at 3 minutes rest, you’re not creating a force production stress, you’re creating a cardiovascular/conditioning stress. But people apparently don’t bother to read this info, or they never internalize it. Ergo, they’re failing to do the program.
Most of the time - 90% - when a person stalls, it’s because they’re not doing to program - specifically, they’re not following the core principles of the program. They’re not eating enough, they’re not getting enough sleep, they’re taking jumps that are too big, etc. IOW, they failed to internalize the principles of the program.
A small minority of the time , a person who has stalled is actually no longer a novice, and needs to move on to intermediate programming.
Pretty much all questions fall into those two categories. There is essentially no one who is *actually*, *faithfully* doing the program, who is still a novice, and is not making progress. Everyone who fails to make progress has either arbitrarily imposed their own constraints on the program, or is no longer a novice.
perman07 Well, RPE is stupid. It’s stupid for intermediate and advanced lifters, because your perception of difficulty or exertion is a psychological phenomenon, and isn’t necessarily correlated to your actual capacity to generate force or your capacity to recover. This is *especially true* for novice lifters, who don’t have a damn clue what “heavy” actually feels like.
I suppose people are free to screw around with RPE if they want. But to me, it seems silly to base your training on perceptions about difficulty rather than objective performance metrics (such as “did I fail my planned set?”).
I can’t count the number of times when I thought “there’s no way I can finish one more rep”, and then I finish it anyway. Or the number of times I’ve thought “the next one will be no problem”, and then failed it. What I learned is that my perception of exertion is meaningless - it’s driven more by my psyche or my mood than anything else.
@@dafunkmonster Spoken as someone who has no personal experience with RPE. Also a straw-man, because few RPE-users claim it's very accurate, and accuracy is really beside the point.
The point is accumulation of submaximal, clean, consistent volume at loads that are still relatively large. If a TM 5x5 volume day is trained at around 80 of 1RM and you instead now do the same at around 75%, you can now do the same thing twice a week, along with more volume on a lighter day.
A typical RPE-based program has around maybe maybe 15-25 work sets of squats a week compared to 9 working sets on SS or TM, with a lower fatigue. This increases the stimulus/fatigue ratio and changes the paradigm from heavy and light days to a bunch of medium days.
Once you get out of the SS bubble, you'd be able to experience how this leads to greater gains, but whatever. I doubt you're willing to test whether Rip is wrong and try out the types of programming that are actually winning at powerlifting competitions nowadays. Rip honestly sucks at post-novice programming, but you have to discover this for yourself.
Haters are impervious to logic, Rip. Fortunately, they are few and you will get through to many.
(@46:00) Hahaha...Wait wait wait, you mean if I do linear progression using lifts that are not necessarily identical to the program I will still become stronger following the program concept...Hahaha mind blown man... Mind blown....
This title will bring out the haters.....well they can GET BENT.
I think it's weird that you recently discovered the INTERNET!!
Interesting article on Olympic sprinters and squats vs deadlifts.
speedendurance.com/2013/01/21/3-reasons-the-squat-is-not-the-cornerstone-of-strength-training-for-sprinters/
Bolt completed his WR race in 41 strides. But he's an anomaly.