Workout program for size.

[Jiigzz]

In the end DeBuff you have to understand that many people will have very differing views on how to grow etc. The thing you must ask, is how long and what programs did these people use to get there, then tailor accordingly to your needs. Just because one person suggests one thing, doesnt make it 'the end all be all'.

That being said, I know plently of huge people in my gym who have muscular imbalances for days. These people recommended their program to others who in turn have the same imbalances. Drives me mental. So just be careful in whose advice you follow

 

[boogyman]

Rodja raises some great points. I'm an advocate of a lot of Rippetoes writings (some of it), but I'm not a huge fan of the routine. As mentioned, I believe assistance exercises can have strong placement into novice trainees routines. Another thing is the lack of horizontal pulling being such a major factor into the potential of tremendous shoulder imbalances in the future, and Rippetoe himself is an example of this.

Boogyman, any program can be linear if you adjust the principles. The program I spoke of earlier was very well adding weight each week. Lets also not forget that overload does not refer to strictly intensity. You can overload a muscle by increased tempo, volume, decrease in rest between sets. Adding weight every week is just one of the ways of doing so.

I also agreed. My only point was, and I try to hammer this home to every person asking advice whom I would consider a novice, is the bread and butter of any "newbie" routine should be the main compound lifts. Just as a person canmake any program linear as you say, he can also add any assistance movement to any routine. I admit Rippetoe is anal when it comes to the whole "don't screw with the program" thing, but he also says a person should use his own brain, and in the end of the day you can do whatever you really want to. I myself have added face pulls to SS that I've been doing for the past 6-7 weeks to address a weakness in my scapular muscles (which is strange because I don't put the huge emphasive on pressing most people do.) Many people also add bent over rows to SS or a 5x5. But the idea for a novice to start out with the "big three" movements using relatively light weight, add every training session until he fails, reset and do it again is very good way to start out. You get stronger, should learn the lifts, and the progress should keep you motivated. Moving into a 5x5 with less progression and a little more variety seems like the natural next step. After that doing a more complicated routine, with less progression and adressing weaknesses.

 

[kingk0ng]

Many people also add bent over rows to SS or a 5x5. But the idea for a novice to start out with the "big three" movements using relatively light weight, add every training session until he fails, reset and do it again is very good way to start out. You get stronger, should learn the lifts, and the progress should keep you motivated. Moving into a 5x5 with less progression and a little more variety seems like the natural next step. After that doing a more complicated routine, with less progression and adressing weaknesses.

This is the point that I argue when it comes to Rippetoe. The bench press, squat and deadlift are considered "the big three" primarily because they're the biggest movements and they are the tested movements in powerlifting competitions. Here's the thing, the bench press is no more important than the antagonist, the barbell row. The row works the same amount of muscles (if not more) than the bench press and is important for maintenance of proper development on both sides of the joint.

I always recommend novices to start light and use progressive resistance principles. My thing is, not only starting strength uses those principles. When I design a program for a novice, it's not identical to starting strength, but yet each session I have them adding weight. I always makes sure both high reps and low reps are involved, there is a twice per week frequency to each lift, for lower body there is some type of dynamic (speed) work, there is stretching involved.

 

[boogyman]

I did bent over rows when I did starting strength. I know he is anal with the whole "don't F with the program thing", but I simply did rows on the day I did not deadlift. Worked very well for me.