questions regarding rippetoe

[KoolDrew]

is one for a true beginner, and the other for advanced beginner?

If anything, it's the other way around. Somebody who has a bit of experience will not be able to do 5x5 (assuming straight and heavy sets) squats three times a week. A beginner where weight is generally much lighter and most strength gains are neurological anyway, can handle quite a bit of volume at first though.

This is why I generally start beginners off with a very basic routine where they repeat the same lifts every day. For example, rather than switching between bench and OH press or rows and squats, I'd have the individual do do both on the same day. As a beginner they are able to handle such a frequency so it is best to take advantage of this for best results. Frequently doing lifts will help with form as well. That's why I actually generally don't start people off with Rippetoe. Yes, they squat 3x a week, but they also some weeks only bench once while others twice. Over time I would move them to a more Rippetoe-type routine, however. When I think the frequency is too much for them.

If what you're currently doing isn't challenging enough the last thing you'd want to do is move to a more intermediate type program. An intermediate program would have less frequency/volume/intensity than a beginner program to facilitate recovery. If you can make progress on a beginner routine, you should stick to that routine. An intermediate routine will only give you slower progress, as at that stage workout to workout strength gains just aren't going to happen and they are designed with that in mind. SS is designed so that you increase the weight every workout. If SS isn't challenging enough, you're not lifting heavy. It's really that simple.

I'm done talking now. I probably babbled, but oh well... hopefully something was useful.

 

[rasczak]

Originally posted by: KoolDrew

is one for a true beginner, and the other for advanced beginner?

If anything, it's the other way around. Somebody who has a bit of experience will not be able to do 5x5 squats three times a week. A beginner where weight is generally much lighter and most strength gains are neurological anyway, can handle quite a bit of volume at first though.

This is why I generally start beginners off with a very basic routine where they repeat the same lifts every day. For example, rather than switching between bench and OH press or rows and squats, I'd have the individual do do both on the same day. As a beginner they are able to handle such a frequency so it is best to take advantage of this for best results. Frequently doing lifts will help with form as well. That's why I actually generally don't start people off with Rippetoe. Yes, they squat 3x a week, but they also some weeks only bench once while others twice. Over time I would move them to a more Rippetoe-type routine, however. When I think the frequency is too much for them.

If what you're currently doing isn't challenging enough the last thing you'd want to do is move to a more intermediate type program. An intermediate program would have less frequency/volume/intensity than a beginner program to facilitate recovery. If you can make progress on a beginner routine, you should stick to that routine. An intermediate routine will only give you slower progress, as at that stage workout to workout strength gains just aren't going to happen and they are designed with that in mind. SS is designed so that you increase the weight every workout. If SS isn't challenging enough, you're not lifting heavy. It's really that simple.

I'm done talking now. I probably babbled, but oh well... hopefully something was useful.

I was wondering about the bench press frequency with the rippletoe program myself. Would it be ok to workout chest (this is definitely my weakest area) on the weekend during the weeks when the bench is done only once during the week? my workout regimen thus far is workout a mf and workout b on wed. then inverse the next week. I could do a bench on saturday to get the extra work in. good idea or no?

 

[KoolDrew]

I was wondering about the bench press frequency with the rippletoe program myself. Would it be ok to workout chest (this is definitely my weakest area) on the weekend during the weeks when the bench is done only once during the week? my workout regimen thus far is workout a mf and workout b on wed. then inverse the next week. I could do a bench on saturday to get the extra work in. good idea or no?

Without knowing how much experience you have lifting, I wouldn't change or add anything to the Rippetoe program at the risk of hurting recovery. I only start complete beginners with more volume (with very light weight as well) to teach proper form and because I am able to monitor if frequency needs to be decreased. Volume is one of those things that, in most cases, people would do better off with less, not more. Especially if you have to ask. Less volume, higher intensity.

I suggest sticking to the program how it is and concentrate on upping the weight on your bench and eating in a calorie surplus. If you're bench form isn't very solid (most people just push the weight up and bench more with their triceps and shoulders than their chest), you need to fix that. Also, keep in mind OH Pressing isn't strictly a shoulder movement. The chest gets worked a bit in that as well.