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Anonymous
Greetings, /fit/.

So I've been lifting for a few months now, following the stronglifts 5x5 plan and getting decent gains. However, I've been hearing a lot lately that Starting Strength is a much better program to follow, especially with the 2nd edition that just came out. Currently, I am a few pounds short of a 1.5x bodyweight squat and a bodyweight bench, and I have a 1.5x bodyweight deadlift (These are all for the 5x5/1x5 for deadlifts, not maxes. I would say my form is pretty good.)

So basically what I want to ask is, would it be a good idea to switch over from Stronglifts 5x5 to Starting Strength in my current position? Thanks.
>> Anonymous
they are both incredibly similar, stick with stronglifts if you are making progress on it

read starting strength for the 5billion pages of info on the exersizes
>> Anonymous
Damn, that went to the 2nd page real fast. Bump.
>> OriginalContentGuy@gmail.com
>>462218
As a general rule of thumb, you should finish your current program before starting a new one, as if you keep switching programs all the time you'll find it hard to make gains.

If you find a program you like but aren't finished with your current one, add it to the list and do it after, it's not going to go anywhere.

>>462229
>read starting strength for the 5billion pages of info on the exersizes
This. There are over twenty pages written on just SQUATZ alone.

Also, have a PDF of the first edition;

http://www.megaupload.com/?d=m2u9y915
>> Anonymous
>StrongLifts 5x5 is pretty much the same thing, right? Can I do that instead?

Stronglifts has outstanding explanations of the main lifts and great supplementary information... but unfortunatley it is also peddles a wannabe Kethnaab's version of Starting Strength, with an added 40% volume and additional mandatory accessory exercises. Here is how the designer of Stronglifts 5x5 justifies his approach:

Originally posted by Mehdi, founder of Stonglifts:

The Beginner Strength Training Program I has 5 sets of 5 vs. 3sets of 5 with rippetoe. Reason is that Rippetoe starts with weight on the bar. StrongLifts appraoch starts with empty barbells. Doing 5 sets of 5 = 10 reps more than with rippetoe's, 30 reps more a week. These are 30 reps more that allows you to learn the technique. That's the first reason. Second reason is that it gives more total volume (sets*reps*weight) at the end of the week. Which is useful as the weight is so low (empty barbell).
>> Anonymous
>>462239

Have a SS2Edition, courtesy of 99chan
>> Anonymous
>>462240

Exactly, it is "useful as the weight is so low," and it stops being useful as soon as respectable poundages are being moved (and isn't that the goal?).

Never-the-less, even at a lower weight this still isn't as useful:


StrongLifts 5x5:
5x5x45lb = 1125 lbs. tonnage (bar only)

vs.

Starting Strength:
3x5x75lb = 1125 lbs tonnage (bar + 30 lbs)

One might take this to mean that starting 'Stronglifts' with an empty barbell is equal to starting 'Starting Strength' with 75 pounds, but it's not. You also have to look at intensity, which is a percentage of your maximum strength. True, they both have equal volume, but Starting Strength has a higher Intensity which will result in stimulating more growth.

He also says that the extra 10 repetitions per lift will help with technique, but in Starting strength there are an extra 20 repetitions of warm-ups with lighter weight that accomplish the same goal.

No, the original Starting Strength, Mark Rippetoe's version, is the best way to go about gaining strength as fast as possible for as long as possible. You will be doing just as much volume on Starting Strength, but you'll be doing it because of the increased intensity with heavier weight, not because of increased sets with lighter weights. Plus StrongLifts doesn't include powercleans in their program, and they are arguably one of the most effective exercises a beginner can do.
>> Anonymous
I made excellent progress with Stronglifts, but now that I know more about training and junk, and have read Starting Strength, I have to agree that Rippetoe's program is superior.

I understand why Mehdi made the changes he did, most of them are so that stupid people can jump right in and not hurt themselves (starting at 45lbs, +5lbs every session regardless of ability, no power cleans). But, he has no real experience coaching people, where as Rippetoe has coached thousands of people.

tl;dr: Do Starting Strength.
>> OriginalContentGuy@gmail.com
>>462249
Where is this second edition? I see no links.
>> Anonymous
>>462252
OP here, thanks for the response, and to everyone else who responded as well.

Yeah I think you have a good point there. I guess it would probably be a good idea to switch over, although I might have a problem transitioning all the weights of my lifts to adjust to the insensity.
>> Anonymous
>>462269

My bad bro, here it is:

http://sharebee.com/87a694d3
>> Anonymous
>>462272

Oh that wasn't me that wrote that, that was from the SS wiki
>> OriginalContentGuy@gmail.com
>>462277
Thanks, brah.
>> Anonymous
>>462281
Ah I see, but regardless it is good information. I'm reading SS right now and I can already start to see how it's so much more effective than Stronglifts.
>> Anonymous
Could someone tell me what a starting strength day looks like as opposed to a stronglifts one?
>> Anonymous
>>462305
OP here, from what I'm reading it's every other day three times a week, alternating between Workout A (Squat, Bench and Deadlift) and Workout B (Squat, Press, Power Clean).
>> Anonymous
>>462318
Oh sweet, you've got everything that counts minus the accessory stuff.
And you've got power cleans, wtv they are.
>> Anonymous
>>462305

It's MWF, ABA BAB

Monday 1 = A
Wednesday 1 = B
Friday 1 = A
Monday 2 = B
Wednesday 2 = A
Friday 2 = B
Monday 3 = A
Wednesday 3 = B
Friday 3 = A

and so forth
>> Anonymous
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>>462327
It's this.
>> Anonymous
Stronglifts is better. Just use the same weight that you'd use with Rippetoe's 3x5, and instead do 5x5. You'll see the same gains, plus bigger muscles.
>> Anonymous
>>462332
holy fuck, i'll need a cscs to show me that shit... looks like self-training this might cause severe injury
>> Anonymous
>>462354
It's really not that hard once you've tried it.
>> Anonymous
>>462348
>Just use the same weight that you'd use with Rippetoe's 3x5, and instead do 5x5.

But wouldn't you be using a higher weight if you're doing SS than if you were doing Stronglifts? So it would be nigh impossible to be able to 2 whole other sets with the weight you'd be lifting in SS. Isn't that the whole point; to lift higher and more intense weights with less sets?
>> Anonymous
>>462364
That's exactly it, right now I am still pretty weak, next workout I will do 210lbs on bench 5x5, and I bet I'll hardly finish it.
If it were 3 times 5 I could probably attempt 225lbs and hope for the best.
>> Anonymous
5x5 has some weaknesses because it only incorporates a handful of lifts.
>> Anonymous
>>462348

Get off Mehdi's cock, he doesn't know what he's doing and that other thread proved that he's a weak little faggot
>> Anonymous
>>462362
I guess the key is to start light and not be an idiot about it.
>> Anonymous
>>462374
Guess so.
>> Anonymous
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Just downloaded SS, how the fuck is it so long?
>> Anonymous
>>462406
squatz

seriously
>> Anonymous
i wonder how many ppl will fuck themselves up trying to clean too much weight after lurking this thread. lolollol
>> Anonymous
>>462499
I can squat 2 plates brah, so I can def clean 2 plates.
>> Anonymous
>>462465
I meant, wtf... How is there 20 pages on squats?
>> Anonymous
I use Stronglifts 5x5 for tonning
>> Anonymous
>>462509

You can clean at least 3 plates brah
>> Anonymous
>>462519
thanks bro, should i warm up with some curlz to loosen up my guns?
>> Anonymous
>>462535

YEAH BRO afterall, it's a pulling lift.

two sets of cable curlz should do the trick.
>> Anonymous
>>462537

don't be slacking on this


shit can fuck up your gunz if you do bro
>> Anonymous
>>462269
Starting Strength 2nd edition

http://rapidshare.com/files/165595969/SS2ndE_beta3.pdf
>> Anonymous
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>> Anonymous
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>> Anonymous
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>> Anonymous
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