Help me choose a regime

[crisscross]

I am 5'7 and 140lbs and I am trying to get bigger. I have been working out for almost a year now for roughly 5-6 days a week with the following routine.

Chest
Shoulders
Back
Arms

I have pretty much completely ignored my lower body with no squats, deadlifts etc. I read the stickies and here and plan to follow Rippetoe's regime.

I wanted to start with Stronglift's 5x5 routine, but the Starting Strength wiki Starting Strength Wiki doesn't seem to recommend it.

So what should I go with?

Thanks in advance.

 

[BeauJangles]

Stronglifts and Starting Strength are essentially the same workout. 5x5 builds in a lot of the work that is considered accessory work in SS. Really, just choose one and go with it.

 

[brikis98]

Either program should give you great results as they are based on the same fundamentals - compound motions, low rep, heavy weight, lots of squatting. Having said that, the gold standard - and my personal preference - is Starting Strength. It's a simpler routine (no required accessory exercises), it includes the power clean (once you start doing it, you'll see how indispensable this lift is and how rows are not a good substitute), and the lower volume will be better once you get to heavier weights.

 

[SociallyChallenged]

6 days a week of lifting, IMHO will be a bit much. In doing something like SS, you'll only be lifting 3 days a week. Your body needs to recover, so don't think you always need to be lifting. Half of progress is in the gym. The other half is while you rest.

 

[crisscross]

Cool thanks.. I think I will go with Stronglifts for now and see how it goes.

 

[crisscross]

Just one quick question. Stronglift doesnt have power clean. Should i add that or just ignore it?

 

[brikis98]

Originally posted by: crisscross
Just one quick question. Stronglift doesnt have power clean. Should i add that or just ignore it?

If you look at the Stronglifts FAQ, there is a section on "Which one is better? Rippetoe's 3x5 or StrongLifts 5x5?". That entire section is pretty relevant to this entire thread, but specifically for power cleans, he explains that you can use them instead of inverted rows as long as you're willing to put in the time to learn them. It's true that the power clean (and any olympic style lift) is tricky to learn, but the benefits are WELL worth it. It's the only exercise in the routine that specifically builds power/explosiveness, which is really useful to help transfer your strength to the real world. Power cleans will boost your vertical jump, your sprinting ability and a whole lot more. Does your gym have bumper plates available?

 

[crt1530]

Starting Strength novice program AND eating a lot more food.

 

[crisscross]

Originally posted by: brikis98

Originally posted by: crisscross
Just one quick question. Stronglift doesnt have power clean. Should i add that or just ignore it?

If you look at the Stronglifts FAQ, there is a section on "Which one is better? Rippetoe's 3x5 or StrongLifts 5x5?". That entire section is pretty relevant to this entire thread, but specifically for power cleans, he explains that you can use them instead of inverted rows as long as you're willing to put in the time to learn them. It's true that the power clean (and any olympic style lift) is tricky to learn, but the benefits are WELL worth it. It's the only exercise in the routine that specifically builds power/explosiveness, which is really useful to help transfer your strength to the real world. Power cleans will boost your vertical jump, your sprinting ability and a whole lot more. Does your gym have bumper plates available?

what are bumper plates?

 

[MotF Bane]

Originally posted by: crisscross

Originally posted by: brikis98

Originally posted by: crisscross
Just one quick question. Stronglift doesnt have power clean. Should i add that or just ignore it?

If you look at the Stronglifts FAQ, there is a section on "Which one is better? Rippetoe's 3x5 or StrongLifts 5x5?". That entire section is pretty relevant to this entire thread, but specifically for power cleans, he explains that you can use them instead of inverted rows as long as you're willing to put in the time to learn them. It's true that the power clean (and any olympic style lift) is tricky to learn, but the benefits are WELL worth it. It's the only exercise in the routine that specifically builds power/explosiveness, which is really useful to help transfer your strength to the real world. Power cleans will boost your vertical jump, your sprinting ability and a whole lot more. Does your gym have bumper plates available?

what are bumper plates?

Like this.
http://bodybuilderfitness.com/...mper_weight_plates.JPG

It's a rubber padded weight plate. Better for dropping it if you have to.

 

[crisscross]

Originally posted by: MotF Bane

Originally posted by: crisscross

Originally posted by: brikis98

Originally posted by: crisscross
Just one quick question. Stronglift doesnt have power clean. Should i add that or just ignore it?

If you look at the Stronglifts FAQ, there is a section on "Which one is better? Rippetoe's 3x5 or StrongLifts 5x5?". That entire section is pretty relevant to this entire thread, but specifically for power cleans, he explains that you can use them instead of inverted rows as long as you're willing to put in the time to learn them. It's true that the power clean (and any olympic style lift) is tricky to learn, but the benefits are WELL worth it. It's the only exercise in the routine that specifically builds power/explosiveness, which is really useful to help transfer your strength to the real world. Power cleans will boost your vertical jump, your sprinting ability and a whole lot more. Does your gym have bumper plates available?

what are bumper plates?

Like this.
http://bodybuilderfitness.com/...mper_weight_plates.JPG

It's a rubber padded weight plate. Better for dropping it if you have to.

ah. nope i dont think my gym has those.

 

[brikis98]

Originally posted by: crisscross
ah. nope i dont think my gym has those.

Olympic style lifts, such as the power clean, are done at high speeds where you are essentially throwing the weight. If you miss a rep with other exercises, such as squat or deadlift, you just put it back on the floor/rack and all is well. If you miss a rep with a power clean, once the weight gets even a little heavy, the only thing you can really do is get out of the way and let it fall to the floor. This is a completely normal part of training with olympic style lifts and not at all an issue if you have bumper plates, as they are rubber/plastic coated so the plate/bar/floor don't get damaged. If your gym doesn't have them, you may want to avoid this exercise after all. It's a shame, as the benefits of olympic lifting are amazing, but unless you can get access to some bumper plates, it's probably smart to go with the "better safe than sorry" route.

 

[SociallyChallenged]

Originally posted by: brikis98

Originally posted by: crisscross
ah. nope i dont think my gym has those.

Olympic style lifts, such as the power clean, are done at high speeds where you are essentially throwing the weight. If you miss a rep with other exercises, such as squat or deadlift, you just put it back on the floor/rack and all is well. If you miss a rep with a power clean, once the weight gets even a little heavy, the only thing you can really do is get out of the way and let it fall to the floor. This is a completely normal part of training with olympic style lifts and not at all an issue if you have bumper plates, as they are rubber/plastic coated so the plate/bar/floor don't get damaged. If your gym doesn't have them, you may want to avoid this exercise after all. It's a shame, as the benefits of olympic lifting are amazing, but unless you can get access to some bumper plates, it's probably smart to go with the "better safe than sorry" route.

Or rather, OP, you could learn how to do them with a lighter weight and slowly progress. Obviously, it would be quicker progress if you added weight more quickly, but if you get the form down and stay below your failing limits, you could probably still do them. You'd have to be pretty diligent about form and knowing your boundaries though. Just an alternative option

 

[presidentender]

Originally posted by: SociallyChallenged
Or rather, OP, you could learn how to do them with a lighter weight and slowly progress. Obviously, it would be quicker progress if you added weight more quickly, but if you get the form down and stay below your failing limits, you could probably still do them. You'd have to be pretty diligent about form and knowing your boundaries though. Just an alternative option

I agree with brikis98 - it's probably not worth the risk, specifically because of the uncertainty about form diligence and knowing your boundaries. I wouldn't frankly do any O-lifts without bumper plates myself, much less advise anyone else to do so.

 

[SociallyChallenged]

Originally posted by: presidentender

Originally posted by: SociallyChallenged
Or rather, OP, you could learn how to do them with a lighter weight and slowly progress. Obviously, it would be quicker progress if you added weight more quickly, but if you get the form down and stay below your failing limits, you could probably still do them. You'd have to be pretty diligent about form and knowing your boundaries though. Just an alternative option

I agree with brikis98 - it's probably not worth the risk, specifically because of the uncertainty about form diligence and knowing your boundaries. I wouldn't frankly do any O-lifts without bumper plates myself, much less advise anyone else to do so.

Well, I meant moreso with the bar with very slow progression. Everyone can do the bar with ease.

 

[brikis98]

Originally posted by: SociallyChallenged

Originally posted by: presidentender

Originally posted by: SociallyChallenged
Or rather, OP, you could learn how to do them with a lighter weight and slowly progress. Obviously, it would be quicker progress if you added weight more quickly, but if you get the form down and stay below your failing limits, you could probably still do them. You'd have to be pretty diligent about form and knowing your boundaries though. Just an alternative option

I agree with brikis98 - it's probably not worth the risk, specifically because of the uncertainty about form diligence and knowing your boundaries. I wouldn't frankly do any O-lifts without bumper plates myself, much less advise anyone else to do so.

Well, I meant moreso with the bar with very slow progression. Everyone can do the bar with ease.

Yea, to be fair, I did learn the power clean at a gym without bumper plates and it was doable, but not great. I started with the bare bar and over a couple months worked very slowly and carefully up to 185lbs. Up to that point, I could catch the weight if I missed a rep and prevent it from crashing to the floor. After that though, all bets were off and I had to stop - there was just no way I was going to catch more than my bodyweight. Fortunately, I have a small gym at my workplace, so I bought some bumper plates and have made some great progress since. Not having to worry about dumping the weight makes a big difference and lets you attempt some much heavier weights with confidence.