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Couple quotes for those that don't enjoy spending hours in the gym: > “You do not need to do many different exercises to get strong - you need to get strong on

Couple quotes for those that don't enjoy spending hours in the gym: > “You do not need to do many different exercises to get strong - you need to get strong on a very few important exercises, movements that train the whole body as a system, not as a collection of separate body parts. The problem with the programs advocated by all the national exercise organizations is that they fail to recognize this basic principle: the body best adapts as a whole organism to stress applied to the whole organism. The more stress that can be applied to as much of the body at one time as possible, the more effective and productive the adaptation will be.” > “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” ― Mark Rippetoe, Starting Strength: Basic Barbell Training

grug_life 6y ago
Don't forget the deadlift and bench press (or OH press)
dogman144 6y ago
Praise be to Rip
primenum 6y ago
I think that those "silly" annoying small exercises targeting different muscle groups definitely have a role in later allowing you to perform more complex moves without injury. I hate them, but since my back is a bit deformed since birth I have no choice and I suggest others talk to a physio before breaking their backs, pelvises or whatever. I have seen multiple people messing themselves up because their bodies weren't properly "prepared" for those exercises. I guess what I'm saying is there are no shortcuts. Hard work, time and diligence.
Eric_WVGG 6y ago
I get what you're saying (and I'm a low-key fan of Rippetoe, if not quite a disciple), but if you dig into this guy’s project, you’ll see that most of the results are "systematic basics" — bench press, dips, the almighty squat — and not spot training.
NickGott 6y ago
Yes follow the Rippletoe routine and get big legs and tiny upper body, this is exactly what every guy who enters the gym is looking for. I don't know why I always see strength focused routines being promoted when probably 95% of dudes who start working out do so because they want to be ripped. Do a push/pull/legs routine (I like https://www.themuscleprogram.com/push-pull-legs-workout/ https://www.themuscleprogram.com/push-pull-legs-workout/ but I do deadlifts on pull day instead of legs day) and eat a massive amount of healthy food (protein, fruits/veggies, good carbs) til you build up that muscle, then do something like intermittent fasting/caloric deficit to drop the fat once you've put on the muscle. Or go the Rippetoe route and wonder why the dude at the gym next to you is getting more swole even though you're picking up more weight. Your choice!
- edanm 6y ago
  Lately I've been following a lot of YouTube fitness trainers (mostly Greg Doucette, who's quite a character but has good advice, but also Sean Nalewanyj, Scott Herman and others). The consensus seems to be that it's not important, and probably a mistake, to eat a massive amount of food - you don't really need to be in a caloric surplus to put on muscle, though it does make it easier. But then you end up with a lot of weight you need to lose, which is not fun. And besides, for most guys, I think losing weight is actually more important than gaining muscle if trying to look better. Obviously this depends on the person, but being at a low body fat percentage with a regular-ish amount of muscle is a look that's closer to what most people find appealing, as opposed to being heavier but with more muscle (and probably as opposed to having too much muscle, which is also a negative for most people).
- prostoalex 6y ago
  Do people on SS get particularly narrow upper bodies? It's not very obvious from SS presenters, videos, etc. With alternated bench press and overhead press, are there groups of muscles that it misses completely?

grug_life 6y ago

Don't forget the deadlift and bench press (or OH press)

dogman144 6y ago

Praise be to Rip

primenum 6y ago

I think that those "silly" annoying small exercises targeting different muscle groups definitely have a role in later allowing you to perform more complex moves without injury. I hate them, but since my back is a bit deformed since birth I have no choice and I suggest others talk to a physio before breaking their backs, pelvises or whatever. I have seen multiple people messing themselves up because their bodies weren't properly "prepared" for those exercises. I guess what I'm saying is there are no shortcuts. Hard work, time and diligence.

Eric_WVGG 6y ago

I get what you're saying (and I'm a low-key fan of Rippetoe, if not quite a disciple), but if you dig into this guy’s project, you’ll see that most of the results are "systematic basics" — bench press, dips, the almighty squat — and not spot training.

NickGott 6y ago

Yes follow the Rippletoe routine and get big legs and tiny upper body, this is exactly what every guy who enters the gym is looking for. I don't know why I always see strength focused routines being promoted when probably 95% of dudes who start working out do so because they want to be ripped. Do a push/pull/legs routine (I like https://www.themuscleprogram.com/push-pull-legs-workout/ https://www.themuscleprogram.com/push-pull-legs-workout/ but I do deadlifts on pull day instead of legs day) and eat a massive amount of healthy food (protein, fruits/veggies, good carbs) til you build up that muscle, then do something like intermittent fasting/caloric deficit to drop the fat once you've put on the muscle. Or go the Rippetoe route and wonder why the dude at the gym next to you is getting more swole even though you're picking up more weight. Your choice!

edanm 6y ago
Lately I've been following a lot of YouTube fitness trainers (mostly Greg Doucette, who's quite a character but has good advice, but also Sean Nalewanyj, Scott Herman and others). The consensus seems to be that it's not important, and probably a mistake, to eat a massive amount of food - you don't really need to be in a caloric surplus to put on muscle, though it does make it easier. But then you end up with a lot of weight you need to lose, which is not fun. And besides, for most guys, I think losing weight is actually more important than gaining muscle if trying to look better. Obviously this depends on the person, but being at a low body fat percentage with a regular-ish amount of muscle is a look that's closer to what most people find appealing, as opposed to being heavier but with more muscle (and probably as opposed to having too much muscle, which is also a negative for most people).
prostoalex 6y ago
Do people on SS get particularly narrow upper bodies? It's not very obvious from SS presenters, videos, etc. With alternated bench press and overhead press, are there groups of muscles that it misses completely?