File :-(, x, )
Anonymous
/fit/,
I'm trying to lose some weight and build some muscle up. I'd like to lose the flap I have an replace it with muscle. I've also never really hit the weights at the gym, I usually just run or bike. I've been reading up basic body building techniques, forums and the like and started reading about Rippetoe's "Starting Strength" series. From what I read on bodybuilding.com though, the routine goes like:
Workout A: 3x5 Squat, 3x5 Bench Press, , 1x5 Deadlift
Workout B: 3x5 Squat, 3x5 Standing military press, 5 Power cleans

Week 1: Monday - Workout A, Wednesday -Workout B, Friday - Workout A
Week 2: Monday - Workout B, Wednesday - Workout A, Friday - Workout B, Etc.
Now, this seems wonderful and all, but I couldn't help but think that it's somewhat lacking in regards to a few things:
1. How are you supposed to figure out which weights to use? The highest weight you can bust out 5 reps and 5 reps only on?
2. While I understand a lot of these exercises work different parts of the body, what about ones that the routine doesn't cover? The abs, for example.
3. While I'm sure the routine has been researched a bit, it seems sort of...short. 3 exercises, 3 times, 3 non-consecutive days a week? I can't help but think I should be doing more.
Any help would be greatly appreciated!
>> Anonymous
1. Use the most weight you can control very well, focus on form at first, add some each time you work out.

2. Don't fuck with the program quite yet. Maybe after you hit your ceiling, but that should be a long way off.

3. These lifts are grueling. Compound lifts are HARD, especially squats. Don't kill yourself at the gym with extra stuff because then you won't be fully recovered after only one day off.
>> Anonymous
Thank you!
>> Anonymous
>>I usually just run or bike

and you needed a gym membership for that?
>> CrossFitter !!B/qKSvIDE0V
There's a PDF of the whole book in the 7chan /fit/ book sticky.

READ IT. THE WHOLE THING. TWICE.
DRINK YOUR MILK.
DON'T FUCK WITH THE PROGRAM.

And enjoy your gains.