- 600
- 10
- Joined
- Feb 25, 2006
i do splits never really believed in rippetoe, right now i am on a cut.. blah it sucks.. but i already went from 230 to 205 in a matter of alittle over 2months.. and my lifts increased while doing it
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: this_feature_currently_requires_accessing_site_using_safari
I posted this earlier in the thread...Do itOriginally Posted by Yan Can Cook
What is it?
Rippetoes is a strength program designed by Mark Rippetoe. It is designed mainly for beginners to give them a good strength base.
Who can benefit from it?
Though Rippetoe's is aimed at beginners, anyone can truly benefit from it.
Can I gain mass while on Rippetoe's?
Yes. The routine is aimed towards strength, but you can still make gains off of it so long as you're eating enough.
How much strength can I gain on this program?
You should be getting noticably stronger each workout. Aim to put 2.5 lbs
atleast on the bar each workout. If you absolutely can't add weight, do the weight you did last workout and move up the next.
Is Rippetoe's for everyone?
No. Most everyone can benefit from this, but for those who can't, look into one of the beginner routines posted in a sticky.
So here it is.
*do the SAME weight for all 3 sets
Workout A:
Squat-3x5
Bench Press-3x5
Deadlift-1x5
*2x8 Dips
Workout B:
Squat-3x5
Standing Military Press-3x5
Power Cleans(or Bent Over Barbell Rows)-3x5
*2x8 Chinups(palms facing you)
Week 1:
Day 1: Workout A
Day 2: Rest
Day 3: Workout B
Day 4: Rest
Day 5: Workout A
Day 6: Rest
Day 7: Rest
Week 2
Day 1: Workout B
Day 2: Rest
Day 3: Workout A
Day 4: Rest
Day 5: Workout B
Day 6: Rest
Day 7: Rest
Rotate between weeks 1 & 2.
what do you guys think of that? I got that off another forum.
what's your goal here? if you want to get the maximum benefits of lifting (strength and size) and HIIT (functional strength, aerobiccapacity, fat burning), do a brief warm up (5 min light cardio or a few lighter weight sets), go straight into your lifts, and then do hiit after that. if youadd on steady state cardio to that it's not going to benefit you more than the HIIT. i would say that you're better off adding a few more intervals ofHIIT than a load of steady state cardio if you want to burn fat. if you want to be an endurance athlete, then by all means, steady state cardio is your thing.Originally Posted by wj4
Interesting article about steady cardio vs. HIIT.
http://gohealthygofit.com/steady-state-cardio-vs-high-intensity-interval-training-hiit/
I used to do HIIT after I lift about 2 times a week, in addition to my steady cardio before lifting. But now I'm going to switch things up and do a 30 min session of HIIT first and do 2 sessions a week of steady cardio after I lift. I'll report back my results in a month or so.
I started the new HIIT routine this morning and even though according to the treadmill I ran slower, ran less distant, and burned less calories (although not by much at all, about .2 MPH slower, .10 less miles, and about 30 less calories) (and yes I know the info on the treadmill aren't 100% accurate, but they serve well as marking stone)...I was sweating a lot more and having a harder time doing the HIIT than steady cardio.
He says that the aim of this program was simply to get big. It proved him right after a short period of time, he gained a lot of weight AND got bigger muscles.
"do this 3 times a week for 3 months. Try to increase the amount of weights every week"
1. Squats
Use as much weight as you can to allow for a total of 4*10. Rest 2 minutes between each set
2. Bench
Use a rather wide grip (hands 80cm apart). Do three sets of 10, rest 2 mins between sets
3. Pull-up
Use a wide grip, and do three sets and in each set you do the maximum amount of reps you can.
4. Barbell Behind Neck Press
basically trains your shoulders and arms by sitting straight on a chair with the back straight... and lifting free weights in a line from your shoulders, or neck, up til arms are straight, and then down. 4*10 with 2 min rest
5. I think this is dumbell... You train your biceps with a... pole? in standing position. 3*10 with 90secs rest
6. normal ab crunch
Hands behind the neck, knees bent. Do 3* max.
Originally Posted by Shaky3
Also, I was doing DB Press the other day and I slightly injured my wrist. What can I do to make my wrists stronger?
Saw this guys fight the other night. Despite his short height he looks like he could be a bouncer.Originally Posted by damnTHOSEjs
2 people:Originally Posted by Vancity74
Originally Posted by cucumbercool
Motivation is watching UFC. These lightweights at 5'6 weighing 180+ Psh. Dudes are beasts.
You are one confused individual.
Sean Sherk and Diego Sanchez.
These dudes cut a LOT of weight before their fights and 180 should be their normal walking weight.
I think BJ cuts a lot too but he does it months before I believe.
Originally Posted by keepzdasneakz
Losing fat consist mostly of dieting. More important though, is that you know what to eat. You wanna lose that belly fat you're gonna have to eat very clean (i.e. low fat foods, less processed foods). Stick to things like Apples, and other fruits for snacks, eat lots of veggies, and when you eat meat - make sure it's lean. Those are the basics. To supplement your dieting, you should lift and do cardio (at least 25 min IMO).
I did the steady cardio because I've only heard about HIIT a month or so ago in Men's Health mag.Originally Posted by verynecessary
what's your goal here? if you want to get the maximum benefits of lifting (strength and size) and HIIT (functional strength, aerobic capacity, fat burning), do a brief warm up (5 min light cardio or a few lighter weight sets), go straight into your lifts, and then do hiit after that. if you add on steady state cardio to that it's not going to benefit you more than the HIIT. i would say that you're better off adding a few more intervals of HIIT than a load of steady state cardio if you want to burn fat. if you want to be an endurance athlete, then by all means, steady state cardio is your thing.Originally Posted by wj4
Interesting article about steady cardio vs. HIIT.
http://gohealthygofit.com/steady-state-cardio-vs-high-intensity-interval-training-hiit/
I used to do HIIT after I lift about 2 times a week, in addition to my steady cardio before lifting. But now I'm going to switch things up and do a 30 min session of HIIT first and do 2 sessions a week of steady cardio after I lift. I'll report back my results in a month or so.
I started the new HIIT routine this morning and even though according to the treadmill I ran slower, ran less distant, and burned less calories (although not by much at all, about .2 MPH slower, .10 less miles, and about 30 less calories) (and yes I know the info on the treadmill aren't 100% accurate, but they serve well as marking stone)...I was sweating a lot more and having a harder time doing the HIIT than steady cardio.
i assume you're doing the steady state cardio to burn calories (fat) right? when you do HIIT, even though you're spending less time at it, you burn more calories overall.
- in steady state cardio, you body tends to be very efficient, burning the least amount of calories possible for the work you're doing. when you increase your speed, you need much larger amounts of energy, so you end up burning calories at a higher rate
- imagine a car. it will burn through a tank of gas far sooner and in a much shorter distance if you constantly floor it at every red light and stop sign and drive as fast as possible on the freeway. on the other hand, the same tank of gas will last much longer and go for a much longer distance if you cruise, stay the speed limit, and accelerate slowly from stops. your body works the same way. calories are fuel, and your body uses mainly fat and carbs for fuel (sometimes protein, depending on your diet).
LOL, if your doing 30 mins of HIIT your doing it wrong. Your sprints should be HIGH HIGH intensity then a jog pace for the rest. By the end youshould feel like crap, on the verge of throwing up if your doing it wrong. I advise not doing it on a treadmill since you can only go up to 12.0 MPH and on adead sprint, your probably faster then that. Try it outside or on a track and you'll notice a crazy difference.Originally Posted by wj4
I did the steady cardio because I've only heard about HIIT a month or so ago in Men's Health mag.Originally Posted by verynecessary
what's your goal here? if you want to get the maximum benefits of lifting (strength and size) and HIIT (functional strength, aerobic capacity, fat burning), do a brief warm up (5 min light cardio or a few lighter weight sets), go straight into your lifts, and then do hiit after that. if you add on steady state cardio to that it's not going to benefit you more than the HIIT. i would say that you're better off adding a few more intervals of HIIT than a load of steady state cardio if you want to burn fat. if you want to be an endurance athlete, then by all means, steady state cardio is your thing.Originally Posted by wj4
Interesting article about steady cardio vs. HIIT.
http://gohealthygofit.com/steady-state-cardio-vs-high-intensity-interval-training-hiit/
I used to do HIIT after I lift about 2 times a week, in addition to my steady cardio before lifting. But now I'm going to switch things up and do a 30 min session of HIIT first and do 2 sessions a week of steady cardio after I lift. I'll report back my results in a month or so.
I started the new HIIT routine this morning and even though according to the treadmill I ran slower, ran less distant, and burned less calories (although not by much at all, about .2 MPH slower, .10 less miles, and about 30 less calories) (and yes I know the info on the treadmill aren't 100% accurate, but they serve well as marking stone)...I was sweating a lot more and having a harder time doing the HIIT than steady cardio.
i assume you're doing the steady state cardio to burn calories (fat) right? when you do HIIT, even though you're spending less time at it, you burn more calories overall.
- in steady state cardio, you body tends to be very efficient, burning the least amount of calories possible for the work you're doing. when you increase your speed, you need much larger amounts of energy, so you end up burning calories at a higher rate
- imagine a car. it will burn through a tank of gas far sooner and in a much shorter distance if you constantly floor it at every red light and stop sign and drive as fast as possible on the freeway. on the other hand, the same tank of gas will last much longer and go for a much longer distance if you cruise, stay the speed limit, and accelerate slowly from stops. your body works the same way. calories are fuel, and your body uses mainly fat and carbs for fuel (sometimes protein, depending on your diet).But even at a steady pace, I was still lighting up everyone else around me. I was averaging about 4 miles in 30 mins. With HIIT this morning, I was at about 3.7 or so miles in the same time. I just like to switch things up from getting bored and plateauing.
Good analogy with the car BTW.