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~Download ♹ Starting Strength: Basic Barbell Training ♷ Starting Strength Basic Barbell Training is the new expanded version of the book that has been called the best and most useful of fitness books It picks up where Starting Strength A Simple and Practical Guide for Coaching Beginners leaves off With all new graphics and thanillustrations, a detailed analysis of the five most important exercises in the weight room, and a new chapter dealing with the most important assistance exercises, Basic Barbell Training offers the most complete examination in print of the most effective way to exercise The tone changes from sentence to sentence, from insensitive meathead if you insist on using gloves , make sure they match your purse to PhD anatomy and kinesology The supraspinatus, the infraspinatus, and the teres minor attach various points on the posterior scapula to the humerus, and provide for its external rotation , it s overly repetitive in some cases, in other cases important pieces of information are only mentioned once, buried in obscure sections of the book It is howev The tone changes from sentence to sentence, from insensitive meathead if you insist on using gloves , make sure they match your purse to PhD anatomy and kinesology The supraspinatus, the infraspinatus, and the teres minor attach various points on the posterior scapula to the humerus, and provide for its external rotation , it s overly repetitive in some cases, in other cases important pieces of information are only mentioned once, buried in obscure sections of the book It is however a book on exercise written by someone who is not selling magazines, supplements, or DVDs and who seems to have really done his homework I thought this was a very good book I wish I had read it back, I don t know, maybe when I was in middle school, or at least before I hurt myself lifting the lawn mower a couple years ago.Even though I don t know if I will ever eat 6000 calories a day and enter power lifting competitions, I find myself thinking about how I move my body when doing a lot of different activities now This book has a lot of good advice and food for thought on that topic After a year of doing the main exercises regularly 2 3 times a week except the power clean which I ve only started recently , I m not exactly a buff ripped machine but I m definitely much stronger than when I started, and you can see muscles in my arms where there were never any before, so that s pretty sweet It s great to go help a friend move and not feel winded at all by the boxes and sofas that leave the friend panting nor do I worry about my back, after a year of doing squats dead After a year of doing the main exercises regularly 2 3 times a week except the power clean which I ve only started recently , I m not exactly a buff ripped machine but I m definitely much stronger than when I started, and you can see muscles in my arms where there were never any before, so that s pretty sweet It s great to go help a friend move and not feel winded at all by the boxes and sofas that leave the friend panting nor do I worry about my back, after a year of doing squats deadlifts with good form.The book s explanations aren t always super clear you definitely want an experienced friend trainer around to correct your form when you re starting but the science seems solid and bullshit free.The approach of doing the same 5 core exercises every week works well for me I don t get bored with the routine, but rather I enjoy being able to see my progress clearly over time, whereas I just get confused by those programs with 20 different random exercises each time Starting Strength is a great resource for anybody interested in getting stronger And as the author notes, everybody should be so interested Exercise is not a thing we do to fix a problem it is a thing we must do anyway, a thing without which there will always be problems Exercise is the thing we must do to replicate the conditions under which our physiology was and still is adapted, the conditions under which we are physically normal The book contains detailed descriptions of five bas Starting Strength is a great resource for anybody interested in getting stronger And as the author notes, everybody should be so interested Exercise is not a thing we do to fix a problem it is a thing we must do anyway, a thing without which there will always be problems Exercise is the thing we must do to replicate the conditions under which our physiology was and still is adapted, the conditions under which we are physically normal The book contains detailed descriptions of five basic barbell exercises squat, bench press, deadlift, overhead press, and power clean The requisite anatomy and biomechanics are thoroughly covered, proper movement patterns are described, and common errors are discussed There is sufficient information for a trainee completely new to barbell training to learn proper technique.The program is very simple three non consecutive days per week, three exercises per day, add a small amount of weight to the bar each time This program has been shown to develop significant strength in a very short time, and program modifications are discussed for when linear progression is no longer appropriate.The one common complaint about the book is its sheer depth It s not a gym program of the month it s a detailed reference on basic strength training, and it contains answers to questions that I don t even know to ask yet I ve read and reread the book, visited different internet forums, debated points such as hi bar vs low bar squats or the relevance of the deadlift to the Olympic lifts, and I have yet to read anything which contradicts the information in this book.Buy the book, get under the bar, and get strong a life is like iron If you make good use of it, it wears out if you don t, rust destroys it So too we see men worn out by toil but sluggishness and torpor would hurt them Cato the ElderoopHere s the first paragraph of this fitness book, stronger writing than you d ever expect Physical strength is the most important thing in life This is true whether we want it to be or not Whereas previously our physical strength determined how much food we atea life is like iron If you make good use of it, it wears out if you don t, rust destroys it So too we see men worn out by toil but sluggishness and torpor would hurt them Cato the ElderoopHere s the first paragraph of this fitness book, stronger writing than you d ever expect Physical strength is the most important thing in life This is true whether we want it to be or not Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated But we are still animals our physical existence is, in the final analysis, the only one that actually matters A weak man is not as happy as that same man would be if he were strong This reality is offensive to some people who would like the intellectual or spiritual to take precedence It is instructive to see what happens to these very people as their squat strength goes up A salvo This message is repulsive, unjust, and almost exactly fits my experience Though he is being imprecise better to say the most important foundation , a key instrument rather than the highest terminus Though even then it s not most important , since it neglects an even larger nonintellectual effect on my philosophy of life, love I was once a very unhappy young man with a tragicomic existential view and so many fixable, concrete, absurdly powerful options, absurdly unknown to me The lifter is Sisyphus, happy Weights are a strong psychological intervention, perhaps the third strongest for me.Lots of reasoning from first principles, which is satisfying and gives it an Athenian air, but which I can just barely evaluate Luckily it is just so easy to check if he s right for your case image error The force of gravity acting on the bar is always acting straight down in a vertical line Therefore, the most efficient way to oppose this force is by acting on it vertically as well So not only is a straight line the shortest distance between two points, but a straight vertical line is also the most efficient bar path for a barbell moving through space in a gravitational framework Your bench press strength doesn t adapt to the total number of times you ve been to the gym to bench or to your sincerest hope that it will get stronger It adapts to the stress imposed on it by the work done with the barbell Further, it adapts to exactly the kind of stress imposed on it If you do sets of 20, you get good at doing 20s If you do heavy singles, you get better at doing those.good technique in barbell training is easily and understandably defined as the ability of the lifter to keep the bar vertically aligned with the balance point Rippetoe is the source of the recent renaissance in cheap simple barbells dozens of muscles recruited at once over circuits of giant single muscle machines He tells a plausibly mean story about the economic perverse incentives that led to the latter, 1980 2010.There is too much detail here he discusses variants of the movements and the debate over them But what a trivial criticism that is I think most people could skip two thirds of the book, since there s detailed kinematics for each move, instructor tips and gym building tips, but it s interesting throughout You could get the key parts from the final Programme section, then the what not to do chapter closing sheets Warm up sets chapter was very useful if your schedule does not allow time for proper warm up, it does not allow time for training at all The squat should be carefully and thoroughly prepared with a couple of empty bar sets, and then as many as five sets between those and the work sets There s an abrupt shift in tone, in the chapter on lifting for kids he starts citing University press books and listing comparative numbers for his claims So this is a crusade for him.It is unlikely that you d learn form from this alone, even like reading it and applying it live with a mirror It is unlikely that you could find a PT with this much physical knowledge or clarity.He s quite bitchy, which I like but you might not if you continually miss workouts, you are not actually training, and your obviously valuable time should be spentproductively elsewhere If you re not increasing your weight, you re not training, and so not following his programme The obsession with increase is still not mine Strength, yes, exertion yes, but constant expansion I aim for 100kg squat, and expect to attain it this year Not herniating weight, not kneecapping weight, not sclerotic weight nice big weight Maybe once I get there I will grow bored, will again be confounded by the power of concrete body on worldview, and have to start climbing again He thinks everyone gets injured eventually But is this under the permanent revolution programme Ambition is useful, greed is not Most of human history and the science of economics demonstrate that the desire forthan is currently possessed drives improvement, both personally and for societies But greed is an ugly thing when uncontrolled and untempered with wisdom, and it will result in your program s progress coming to an ass grinding halt you re a little fluffy around the belly, you have obviously already created the conditions necessary for growth You ll usually start out stronger than the skinny guy, and because your body hasn t got the problems with growing that skinny guys do, strength gains can comeeasily for you if you eat correctly I ve been doing a derivative of this program since October, no trainer, lots of missed sessions, just the primary exercises, 1 hour and out, a scaled up ordinary diet, and saw decent gains, 50kg onto my initial squat Rippetoe claims that this could be achieved in half the time with many gallons of milk and muchaggro, and I see no reason to doubt this Philosophical aspects of lifting As above The body helps determine the mind You should be wary of your own philosophy, not just because of your local social conditioning, but also because of your diet, your habits, your daily kindness, and your bench The lifter is Sisyphus, happy No excuses, no wiggle room, no ambiguity lifting a lot without injuring yourself is a brute fact, unbiased Rippetoe cause and effect cannot be argued with or circumvented by your wishes and desires He s a growing loon my granny would say, justifying my early gluttony Well, twenty years later here I am again, a growing boy Artificial growth, body neoteny What does a sense of increase, of coming potential, do to youWaiting until soreness subsides before doing the next workout is a good way to guarantee that soreness will be produced every time, since you ll never get adapted to sufficient workload frequency to stop getting sore There are so many ways to do it wrong Only some of those wrong ways break you the others just slow you down or confuse your body Rippetoe focusses on five movements, out of however many thousand physiologically possible ones These are picked for excellent reasons, tested over decades Exercise is the thing we must do to replicate the conditions under which our physiology was and still is adapted, the conditions under which we are physically normal In other words, exercise is substitute caveman activity, the thing we need to make our bodies, and in fact our minds, normal in the 21st century Psychologically, 20 rep max work is very hard, due to the pain, and lifters who are good at it develop the ability to displace themselves from the situation during the set Or they just get very tough I live in my head But the hip drive out of a deep squat is such a strong strange confluence of forces, vaguely under my control butaccurately an explosion I light the fuse on, that I am driven to notice and appreciate neuromuscular marvels Book epistemic status Decades of personal experience plus strong amateur theory plus distilled folk wisdom, in a domain with rapid and unambiguous feedback He s quite open about unknown things, e.g the molecular nature of soreness Sometimes a little defensive, against experts less near to the metal Sample Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 3500 6000 calories, depending on training requirements and body composition Although these numbers produce much eyebrow raising and cautionary statement issuing from the registered dietetics people, it is a fact that these numbers work well for the vast majority of people who lift weights, and these numbers have worked well for decades Why trust my opinion at allI ve followed Rippetoe s programme inconsistently for 4 months and still got good returns worth it for mental health alone I know sopho biology and physics, and nothing he says here contradicts any of it When I enter the gym I see 20 guys and a couple of women doing 22 different things wildly different Everyone has their own philosophy about what gets the body stronger, and everyone believes they are right because it is so easy to add strength to a novice.Starting Strength was the first, well, ANYTHING I d read about fitness that didn t seem like it was propped up mostly by dogma and anecdotal evidence Sensible assertions are made in the book, and they are backed by either training experienc When I enter the gym I see 20 guys and a couple of women doing 22 different things wildly different Everyone has their own philosophy about what gets the body stronger, and everyone believes they are right because it is so easy to add strength to a novice.Starting Strength was the first, well, ANYTHING I d read about fitness that didn t seem like it was propped up mostly by dogma and anecdotal evidence Sensible assertions are made in the book, and they are backed by either training experience or research This and other works have convinced me that the first step towards either health or athleticism is developing strength The book itself makes a good case for barbell training in particular the program described within being the best way to develop strength I believe it, but if you are skeptical Rippetoe tries to convince with reason and fact which is an extreme rarity in the fitness book world A great introduction to the fundamentals of strength training NOT bodybuildingthere is a big difference that has served this middle aged guy well in terms of improving health, energy, eliminating lower back pain, etc That being said, a few things to keep in mind Rippetoe s program was developed primarily around high school and college athletes Rippetoe himself says the demographic is 18 35 year olds If you re not in that demographic, some things will need to be changed If you re not A great introduction to the fundamentals of strength training NOT bodybuildingthere is a big difference that has served this middle aged guy well in terms of improving health, energy, eliminating lower back pain, etc That being said, a few things to keep in mind Rippetoe s program was developed primarily around high school and college athletes Rippetoe himself says the demographic is 18 35 year olds If you re not in that demographic, some things will need to be changed If you re not a teenager, ignore his dietary recommendations The dietary recommendations are best suited for teens twenties looking to bulk up If that s not you, do something different on diet The coaching on how to do the basic lifts is PURE GOLD Get the DVD, too Well worth it If you re an oldster, you may get to the point where the 48 hour recovery window isn t necessarily enough once the lifts start to get a bit heavy Once the weights got reasonably heavy, I found I neededthan 48 hours between squats to recover So don t be afraid to modify the program once you get to that point Rippetoe s Practical Programming helps address that If you re not a powerlifter or football player, you may want to consider how heavy you really need to go on the bench press, especially if you have shoulder impingement tendencies like I do Rippetoe acknowledges mobility is very important for certain moves, and does a bit of stretching explanation to address it That being said, you will be well served by doing serious mobility stretching work on your off days, but best to look elsewhere for that I do yoga I ve been lifting weights half assedly for years, using bits and pieces of techniques I ve picked up watching other people and vague memories of classes in high school and college Suffice to say, Starting Strength is a huge eye opener I ripped open the package as soon as it got delivered and spent about 6 hours just devouring it like I would a good thriller It feels like it s granted me an epiphany, and I m sitting here wondering how why I wasted so much time over the years doing isolation ex I ve been lifting weights half assedly for years, using bits and pieces of techniques I ve picked up watching other people and vague memories of classes in high school and college Suffice to say, Starting Strength is a huge eye opener I ripped open the package as soon as it got delivered and spent about 6 hours just devouring it like I would a good thriller It feels like it s granted me an epiphany, and I m sitting here wondering how why I wasted so much time over the years doing isolation exercises on stupid machines, and kept telling myself that I was physically incapable of doing a squat.Now I m about 5 workouts in based on what I ve learned and already it feels like a world of difference Squatting and doing deads just fine, thanks Don t think I ll try to do cleans on my own, though especially since I ve never seen a gym with bumper plates where dropping the weights was allowed well, not since college anyway Just wish I could find a PT in my area with expertise in barbells so I could be sure of good technique seems to be a vanishing commodity I have been lifting weights on and off since the eighth grade, and I was under the impression that I have been using good technique for most of that time I considered myself quite knowledgeable about form, safety, and proper biomechanics I was wrong This book is clearly the work of two whip smart men who ve devoted decades to the teaching of weight lifting It is funny, well illustrated and written plainly This is not to say that the material has been diluted for easy consumption plan on r I have been lifting weights on and off since the eighth grade, and I was under the impression that I have been using good technique for most of that time I considered myself quite knowledgeable about form, safety, and proper biomechanics I was wrong This book is clearly the work of two whip smart men who ve devoted decades to the teaching of weight lifting It is funny, well illustrated and written plainly This is not to say that the material has been diluted for easy consumption plan on re familiarizing yourself with anatomical terms like distal, anterior, adduction, torque, lumbar, thoracic, acetabulum and lever arm I learnedfrom this book about the correct movement of my body than I did from nine years worth of scholastic and collegiate coaches The first fifty five pages are about the squat, and there are only five primary movements covered, so the emphasis is on depth, not novelty If you lift, even if it s not with free weights, you should read this I ll start by saying that I m not currently on the Starting Strength 5x5, but doing something very similar in the Stronglifts 5x5 program Swap out the Power Clean for the Barbell Row for me This book was a great introduction regarding barbell strength training and a must for anyone getting into weightlifting While it did go into extreme detail into the biomechanics of each move, it also provided a lot of guidance in terms of cues and also how to safely execute each movement This will be a bo I ll start by saying that I m not currently on the Starting Strength 5x5, but doing something very similar in the Stronglifts 5x5 program Swap out the Power Clean for the Barbell Row for me This book was a great introduction regarding barbell strength training and a must for anyone getting into weightlifting While it did go into extreme detail into the biomechanics of each move, it also provided a lot of guidance in terms of cues and also how to safely execute each movement This will be a book I ll keep on my phone and reference from time to time for the cues