How To Get Big And Strong? - Starting Strength Radio Clips
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- เผยแพร่เมื่อ 15 ธ.ค. 2020
- Since Rip has never talked about this subject, he thought he would give you the secret. It's a secret he has kept from everyone on how to get big and strong in the weight room. Never once has this subject been discussed here at Starting Strength.
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I bought an eleiko ipf power bar and 200 kg of rogue plates for my new home gym.
I know nobody cares but I'm so happy I had to tell someone.
Thanks for reading.
Homes gyms are freaking awesome...Love it. I did my home gym two years ago after fall out with stupid gym owner.
I got my own as well about a month back. Nice to be able to do it at home without driving all over the place and feel like you are hogging a rack somebody else wants.
big up yourself!
Sounds pretty great, I just got my Ohio power bar today too
How much did you have to $$pend on it... curious.
Lift large, die large, leave a giant coffin -Dom Mazzetti
Coffin? If you're coffin, maybe you get Fema camp. Coffin is symptom of Covid19.
Eat large pizzas
@@VegetoStevieD Underrated comment
I'm 58, and have spent a lot of time on all of the machines, doing all the things everyone else said to do. Sure, I got a bit leaner, a little more defined, and somewhat stronger. However, nothing compares to the results I've gotten since made the commitment a month or so ago to do all I can to follow Rip's advice to the letter. It's a lot harder, and I often dread getting under the bar for squats at 5 AM with a weight I've never lifted before, but I keep coming back because I know it works.
I dread it too (and am older)! And by gosh it does work.
The only thing I dread more is what I did to myself last 6 weeks: "stop the gym for work"
Now I've got to cut all my pathetic weights by an additional 30% pathetic lagniappe, and work my way back up through the unfriendly eccentric DOMS.
Never stop.
@@asdf8asdf8asdf8asdf You'll get back to where you were before, and then some. After I got some coaching, I had to re-start my progression with much lower weights because my form was incorrect. It was a little disappointing at first, but now that I'm more confident that I'm doing things correctly, I know that the progress is real and will continue.
We're on the right path, and moving forward . . . 5 pounds at a time.
Its training ur mind too, to go out of its comfort zone
I love the thrill of lifting more weight than last time, I am 49 years old stronger than I was at 22 doing stupid bodybuilding routine from a muscle mag!
I started lifting weights in my late teens and did so for 5 years (isolation exercises mainly bodybuilding magazines for info etc. I then stopped. fast forward to being 39 and in 10 months I am stronger and bigger and more powerful doing 6 compound exercises and following SS.
Do sets of fahve to get your deadlift to Four ninety fahve
I'm going to print this on my gym wall
SWOLE IS THE GOAL.
A meme experience
I would add that a caloric surplus helps with all this
Half the battle right there
Are you saying I could drink milk, almond milk?
Profound comment #1
@Quentin Styger So childish. Do you think there is a possibilty of someone viewing this clip who doesn't know much about training? Like... if they were just starting out?
wow... captain obvious... Rip has said this ALSO a million times, and it not just "helps" ------->> it is NECESSARY.
What the hell do you think the gallon of milk a day is for...!!!
March 14, 2020…my son was 14 and it was his first day of DL. 185x5.
March 14, 2021…my son was 15…1 year later…335x5
March 5 , 2022…16…405x5
All this progress occurred while being a 3 sport athlete, in our garage and following the 5x5 workout. I am a life long lifter. I’m 53 and still lift heavy. DL: 520-Sq: 515-Bench:365-Clean:315
Lift heavy and stop the nonsense!
That's good and all but 5x5 is not Starting Strength's NLP
With good form of course.
and he only 5 ft tall. one leg and one arm, he also ran across America on his hands, backwards. uphill both ways. in a tornado, covered in lava. after that he got a 4.0 gpa and married miss America. Legend. lol. sounds to me like he has a good dad . how are the #s now?
The best advice ever. Thank you Mark and also your team
I know people who lift heavy (winning world titles) in their weight class. One guy squatted 675 lbs weighing 150. Raw he squats around 500. Hes not big. You can be really strong and not be big, but, most people that are really big are really strong, so I guess it's a matter of calories and strength, and volume does have its place too.
@SuperHaitiano about 5'7
Yeah I'm pretty sure you're lying about him squatting 675 at 150. Regardless, he's likely super short or has very good leverages for that particular lift. There are genetic anomalies that make people really good at particular lifts. I've seen a lot of skinny dudes deadlift 700 pounds because they have long ass arms. People with normal proportions will be jacked if they're deadlifting 700 or squating 600. Also, eveb if the guy you mentioned really does squar 675 at 150, he absolutely grew while developing that 675 squat.
@@Youngster543210 I've competed against people with 1800 totals in the 181 class, those freaks exist and they make you feel like you don't even lift...
@@mindofmark742 Most of those guys are short and have really good leverages. You won't find a guy 6'3 @ 181 putting up huge numbers on the Squat and bench. Weight on the bar is not just an expression of muscular strength, it's an expression of muscular strength AND leverage. I've never felt like I didn't lift unless they guy was bigger than me.
@@Youngster543210 yeah those guys with orangutan limbs deadlifting crazy weight is definitely a different story, you don't really see anybody with noodle arms putting up four wheels on bench, haha
the crazy thing is the work out is over so fast and im thinking now what i still have a tone of energy, Im used to running up 35 flights of stairs and burning at least 1000 calories i admit it, never got stronger
This is the best advice ever
5s yes. Especially in the beginning. I would add you gotta eat a LOT of cals. Lounge around more.
Love this channel man. He is right. It’s not hard, heavy weights equals big muscles lol
I think Yosemite Jr needs to come to the conclusion that most people don't read, and aren't willing to actually read the book. Next week we'll talk about how to pay attention!
Thank you.
Outstanding facts.
Do i do 5 sets and reps? and keep it the same weight the whole workout or do I put on more weight each set?
I say stuff like this, and it blows peoples mind as if I just discovered fired. Then again, I work at Gold's gym part time. O_o
if your benching without a spotter though, would you try to judge a margin of 1 more rep based on sets of 5? wouldn't it be safer to go for more reps so you could see failure coming? when starting out I found it hard to know if I had 1 more or even 3 more in the tank...
I didn't find much upper body size coming from my lower rep heavy weight exercises
Moderate weight correct from with slow negative, Older people will get hurt handling heavy weight. Walk 20-30 minutes 3mph 3 percent incline. You will look great and recover well.
Got my deadlift up to 495x3 (conventional), squat up to 420x1, bench is lacking but at 260. But I’ve built so much muscle .
I did that when I was 11.
@@Jafmanz I did that at 9
@@mrr7885 i did that in the womb.
@@matthewroth8193 I did that when I was still in my daddy's nut sack
@@matthewroth8193I did that in my Dad’s ballsack
I know tens suck but why 5? Especially in the deadlift. It seems that sets of 3 are better so that you stay out of the strength endurance zone.
What to do when you get to 405 and 495, do you need to change something or continue to do 5s ?
Eventually a simple linear progression w/ 5's stops working, and you might have to program differently and/or include assistance lifts. The programming book talks about this.
As much crap as Rip gets, this will get you stronger faster! The key is to go up incrementally if you are intermediate or advanced as going up by 5lbs every workout isn't always feasible! Smaller jumps with progressive overload is a win-win combo!
I need that coffee mug
5 sets? how many reps?
How many sets?
Eat a right foods, drink plenty of water, milk and train hard three times a week, run and sprints a few times a week and never neglect bodyweight exercises. Plus Tire Flips, Sand Bag drags and carries and farmers walks.
I wish I weighed 155 currently on 5000 calories per day maybe will hit 150 MAYBE!
Get them the truth Rip!!!!!!!!!!
He didn’t get there using the pec deck 😂 3:35.
My deadlift is up to 425. Squat is 365 and bench is 235. I weight 192 . Are these good numbers.
that’s an impressive deadlift for sure
Solid numbers. Might wanna work on the bench a little, but impressive none the less.
Yes. For contrast, I'm a 49yo desk jockey who's been lifting for a bit over three years, 6'3" lurp, less than ideal genetics, probably low T, 335 DL/255 squat, 185 bench, could probably go harder but I don't need to murder myself. Just slow progress. I expect to add some strength but it'll take time. I'm over the hill but I don't think I've maxed my ability yet.
Get your bench up
Wendler's 5/3/1 has you doing 5 x10 for hypertrophy, correct?
in one of the programs, yes
@@haczabim is this where Rip and Wendell disagree then ?
@@dr.t2027 I guess you could interpret it that way,, but it's not black or wHite, Rip never said sets of 10 don't work, they don't as well as sets of 5 for most people. He says( if I'm not mistaken) that it's better to get a big squat first(say 500 lbs) and then when you are a true intermediate maybe add other exercises and rep/sets scheme if you want to emphasise hypertrophy.
@@haczabim Wendler recommends 5's progression for 99% of his new splits anyway. So you'd hit 5's for all 3 working sets for all 3 waves, the BBB is where the 5x10 assistance comes in. I just jumped off 531 to run a cycle of candito but ill always go back to 531.
True but is that the main workout?
Generally agree but as usual too dogmatic. Five rep programs will stop working at different points for different people. When they stop working you require volume to progress. I have seen so many people get stuck on 5 rep programs making no progress because they believe 5s should get them to a 4 plate squat. Will work for some people but most will require more volume sooner rather than later.
Regardless, a five rep program is the way for beginners. Beginners can put 200lbs on nearly each of their lifts with SS.
More sets of 5 = More volume
@@Mufuchi More sets of 5 = more fatigue.
My son started SS when he was 13. When he was 15 he was squatting 445 and deadlifting 425. He's 16 now and is just about ready to go past 500 lbs in both. Bench is almost 325 and OP is getting close to 225. SS works, and there is nothing better for young or new lifters period!
@@ronkirkland9724 Cool lies
Will watching Deadwood while drinking a gallon of milk improve my ability to make better fried chicken, or should I just run more?
Here one year later to laugh at my own comment. ❤️🍆
I have an insight:
The greatest body builder of all time lives about three hours' drive from you. Ronnie Coleman lifted heavy damn weights. Insanely heavy compared the others around him. His exhaustive leg routinres always included compound movements with heavy weight.
Just for fun I'd like to hear a convo betqeen Rip and Coleman on training.
Coleman didn't get to his size doing 5 sets of 5 and heavy triples, lmao. He put in the volume and lifted lighter weights for hours and hours every week.
@@jamesgagne8766 yeah, ok... yeah.
@@sven-sandershestakov5201 I didn't say or intend to imply he did, lmao. I guess you read what I write and then make-up whatever the fuck you want it to say lmao. Clown.
Rips audience is mostly novices not much point interviewing a genetic freak like Coleman really is there nothing to be had from conversation
And now he needs a wheelchair to get around...
What about the guys that stay at the same weight and gain strength?
thats me. started at 230lb 1 year in still 230lb.
1:44 the power and strength of getting those boogers
Does German Volume Training get you strong or just big?
German volume drinking does both
When you make progress you get bigger. As Rip said once:There is no shaping and toning. There is always weaker or stronger". By the time your performance improves you are stronger. I know thaf you mean extraordinary strong but not everyone is supposed to be extremely strong. If you force to get stronger and youd body doesnt tolerate it you get injured of a pressure your body cant handle.
There’s a difference between “what’s the most efficient way to get hypertrophy?” And “how can I get bigger?”
He’s not wrong here, but the research is clear: 8-12 reps per set, while getting within 0-2 reps of failure, you are optimizing hypertrophy.
Tom Platz also recommends this range for hypertrophy, FWIW.
For further clarification, I know plenty of strongman competitors that don’t have near the hypertrophy of some people that can’t lift as much as they can.
You’re 100% right on this.
There’s a cognitive bias going on here in that the folks who keep coming back to Rip et. al for coaching, are the folks who are genetically predisposed to do well at strength training.
There are many guys out there who are more built for endurance, who will not return to strength gyms due to the overwhelming fatigue they will feel, with a relatively low stimulus on the muscles they’re trying to grow.
@@kuhmpashunmost strongman outweigh everyone by 100+ lbs
Do the damn fahves
I agree with Rip, but does this mean body building sets and reps are useless for size? How is that possible?
hell no, but they might be very very suboptimal for most novices. and counterproductive in some cases. However they do have their place in the grand scheme of things.
Why do all the guys do many reps? More weight can be done with 5 reps but the risk of injury increases. So for what getting that strong? Ronnie Coleman and Yates were strong, yes but they had A LOT of Injuries. So what is more important? Getting as strong as possible and injured or getting stronger with many reps and with decreased risk of injury. Coleman said "Building muscle is easy. Heavy weight and as many reps as possible"
When Rip says get your squat to 405, does he mean for a single or for a set of five?
5 reps 💪
Fahve
Honestly if you told Rip you can squat 405x1 he’d tell you that’s a good squat
Pink Power 💪
He is the pink power ranger
Lmao
He is pink from doing curl instead of front squat perhaps. Maybe it is Texas sun. It is Sahara Desert Latitude.
Pink lives mattter
Pink lobster ranger 🕺
But then why not threes or fours? 3 sets of 8 or 6 sets of 4 is basically the same number of reps as 5X5. Plus, you would probably be lifting even heavier. More weight is better. Isn't that what you're saying?
This advice is so obvious it gets overlooked. Do you know of anyone that can squat 405, that has thin undeveloped legs?
Classic
Different strokes for different folks but at the end of the day getting stronger is the goal.
Getting bigger is the goal*
@@NickJC1086
You should always go about your workout routine in your own way, in your own style, at your own pace. Especially if it works for YOU!
If for some reason you'll find yourself stuck in a rut and progression is kinda stagnating, it's time to listen to some fitness experts and try and incorporate some of their tips & tricks. But only if you feel it might help you. Not just because you feel like you HAVE to switch up your routine because Mr. So & So says you're doing it all wrong.
Happy iron days!
And, btw, I want a shirt that says 'I can't deadlift 650 lbs but I don't care!' 😎😂
Cheers! 👊
Q - 1 set of 5 reps each day, each week? Can you do 1 set of 5 for each major movement each session? Looking for some context
Google starting strength routine and that will lead the way or buy the book
People can not handle simple. Eat big, sleep big, lift big
Instructions unclear, ankle got stuck on a pec dec machine doing sets of 22.25
This is some funny shit! 🤣🤣
How to get strong but not put on size? I do not want my endurance get affected? Any thoughts?
You can only gain size if you eat a surplus of calories. If you eat light and lift heavy you can get stronger while staying small.
I don't think you can have both. You have to decide what your primary goal is, endurance or strength and go for it. (Of course you can also be somewhere in the middle but then you're neither strong nor have great endurance)
@@nathan8634 thanks i’ll try the first one and see how I go. I just dont want to pack on unnecessary weight that affects the run leg of triathlon.
@@clemens379 i agree. I think one has to give but i’d give it a shot. For now its all about strength. Im a newbie in the strength area but i feel it benefits my swim, bike and run. Thanks again
Lower reps with higher weights will maximize strength gains and deemphasize hypertrophy, i.e. doubles and triples. Perhaps do sets of three and see how it goes? Yes, you will have add some muscle size, but as long as you have a focused training on endurance and supplement with big barbell exercises for added strength, you will at least be as strong as your body allows you to be while still holding your endurance.
Not that I would worry too much. I forget his name, but one of the biggest endurance challenge individuals on the planet is a seriously beefy dude. Sauced to the gills, yeah, but massively muscular and holds the endurance to swim for days on end. Literally. One can only benefit from being as strong as one can be, no matter how strong that happens to be.
dorian yates didnt do heavy squats but leg press which goes against rips advice
drugs and genetics go brrr
This is like listening to Dave Ramsay
Sure fire way to get injured also
Just do bicep curls and triceps extension and get strong at them. Bench presses and deadlifts and rows might work but definitely not as well as if you include some isolation.
I have to admit three sets of five feels way better than anything over exceeding by reps wasted calories
Very simple logic that makes complete sense. "how do i get big?" lift heavier weight. 100% logically sound yet idiots will still find a way for mental gymnastics. If you havent ran SS for at least 4 months just please do not talk about this topic anymore.
Bertil Fox did sets of 10.. I think it depends., for Example you do 5x5 and after 2 years do 400x5 reps.. then after you try to take 400 to 10 reps.. reps… you will be bigger
Then 5 reps is bs too, why not do just 2 reps?
Too simple. Can you please make this explanation more complicated?
So, how open is Texas, cuz Colorado sucks.
This man is so stuck in his ways he probably still send letters instead of emails because they're still functional 🤣
I feel like with all of his experience making ppl stronger, seeing everyone complicate things to make more money its frustrating. Getting big and strong is simple
I bet you train to be, "functional" .
@Tony you train to be strong, not to be functional, you are either functional or your not.
Agree with you Rip that 5s will develop more strength, but lower reps also increase the risk of injury.
If we are 75 years old, sets of 20 will keep us strong with less injury risk.
We get used to what we practice most often.
More fatigue equals less risk of injury? Sure buddy
@@mantexas9033 Not necessarily. Lighter weights are easy to ditch compared to heavier weights
Not true at all man, if you do sets of 20 deadlifts you’re going torch your entire body, your form will break down, and you’ll eventually end up with a herniated disc
No that is a terrible idea
😂😂😂
I wish Rip were my dad so I could hate him too...
Why does he never mention that you can get very strong but still stay relatively small, I'm all for 5 sets of 5 its what I train, but if you want to get bigger muscles you need to do some hypertrophy while getting stronger.
Having said that, a bigger muscle doesn't always mean a stronger muscle, look at them small asian Olympic weightlifters, some of them are like twice as strong as massive guys in the gym lol
He doesn't mention it because it doesn't promote his program. You'll notice all he ever does his promote his program, as if doing 4 exercises with 5 sets of 5 is the only thing you should ever do for any reason.
@@justinberber9848 he doesn’t mention it because it’s bullshit.
lol you do realize there's always exceptions to the rule. Plus these so called "small asian " Olympic weightlifters aren't trying to get jacked and they have to stay at a certain weight for their sport. Are you really going to argue if you got your squat or bench numbers up that you wouldn't look more muscular
So you understand that those small weightlifters still train heavy as fuck? Everyday. And most are jacked full of muscle. Very little “hypertrophy” training.
5 sets of 5? Sounds like you are not doing the program 🦞
5x5 forever
Not to mention high reps of anything is a great way to get your joints all inflamed
Can't low Reps (high weight) also cause this?
if being strong makes me look like shit (like you do) i prefer to stay weak
😂😂😂😂
By that logic powerlifters would be more muscular than bodybuilders...
Rip has said this in so many different ways that I can see his frustration when the same damn question comes his way... again!!
He said before that people NEED a certain amount of muscle mass to be ABLE to lift 405 and a certain amount to lift 650 ... you have to grow in the process or you simply cannot lift the weight!! And doing lots of reps with smaller weight will NEVER get you ready to lift those big weights... you can do sets of twenty with 135 all day long, but that will not get you ready EVER to lift 405 and 650... EVERRRRRRRRR!! YOU HAVE TO INCREMENTALLY ADD WEIGHT TO THE FUCKING BAR...
Yes, it is hard, and very productive at the same time in many areas of your sorry life, but the toughness you develop in dealing with a loaded bar with 405-650 on it is something that translates to all aspects of your life!! Rip has ALSO said that shit a thousand times!!
Yeah, i can tell you lift well below 405, 500 and 315. Adding 5lbs STOPS FUCKING WORKING. You can't just add 5lbs every workout. Eventually you run yourself into the ground with recovery, and no amount of gaining fat will fix that. That's where volume comes in, duh.
@@Jk-zv6tz
GIVE ME YOUR NUMBER AND I SEND YOU A VIDEO WITH 405 FOR REPS from last week.
You must have no discipline becaeu anyone should be able to do this within two years after the LP ends. It is in the LP where you add 5 pounds a workout until IT STOPS working then you adopt the Texas Method...
Rip is especially pink in this one…
Interesting...in this answer, he also forgets to mention the steroids Dorian Yates was on to recover from such workouts...also Mark advocates steroid use.
No wonder "all this shit" (periodization) seems to "not work."
If you don't use steroids you need periodization to lift heavier weights to make sure that the body can recover from lifting heavy...but that is scientific "B.S" you know...the kind used by professionals.
Fucking take a godamn deload and come back with slightly lower intensities and build it back up again until you peak, rinse and repeat. None of that requires you do little cable crossovers for 15 reps and leg extensions for 30. You dont need to lift girly weights or change the exercises to implement periodization.
@@Youngster543210 Nice attempt to strawman my argument. "Deload" is part of periodization by the way. In fact, your entire post agree's with me...not sure you know that.
@@yew2oob954 Were you not suggesting that Rip advocates against periodization? Never heard him say that. In fact, he encourages deloads when necessary.
@@Youngster543210 Watch the video my comment is directed towards what he says in it.
@@yew2oob954 I did, he never advocates against periodization.
Anything over 8 reps is cardio!
So….. is he going to pinch my nipple or are we just gonna play coy.
I'm getting stronger and the my body weight is steady at 220..I am 5"4. I am a mini RIP, but less pink....I had a video call with my Dr last week. The results were, I need to loose weight and my BMI is a 39%! I said but Doc, I am squatting 360 and benching 275...He said it didn't matter..I told him I need a new Dr!
A fatty trying to justify being mortally obese, sounds typical.
220 at 5'4" is crazy
@@Luke-id1cp naaa...i am a bulky short dude..i am quite happy with my appearance. I have a 36 inch waste..so i am holding down the gut.. lol.
BMI really only applies to the untrained population. If strictly looking at BMI most performance athletes would be obese or morbidly obese.
@@RandomNamedOne impressive you must be strong
He left out a big part of Dorian Yates formula……
This guy motivates people? He says he’s trying to “stave off death”. He’s only in his early 60’s.
Lol rip stop playing with boogers
Gallon of milk and fahves
5x5 linear training until you reach your max. No variations. Surely you will reach 700 lbs deadlift if you do that…
People plateau running linear training. Then they stop lifting.
I really love the concept of starting strenght, but I’m baffled at how you can sit so full of yourself and sling statements like that out. Is it implicit that your advice only works on PEDs?
hey rip why you talking yates, any non steroid examples, all your examples got there by decades of juice
His points still sound, Yates and Ronnie Coleman all lifted heavy to get big
sets of fahve
Some nuance should be added. Beginners who have little strength probably should go high volume and high reps, but what can you do when the money is in high volume and high reps. It extends the client on the protocol, makes them feel good and squeezes out just enough to keep them motivated. Strength is not really the aim anymore like it was in the early days for people.
🤣
But you have skinny guys who don't weigh 200lbs dead lifting 600+...
49FAHVE
If you just wanna be big, do StrongLifts. If you want to be athletic and strong, do Starting Strength. Simple as that before you actually get strong.
Comment from the hater
Thanks for ruining Rocky IV.. I haven’t seen the movie in years and just showed it to my son.. in my head ivan drago was massive… now i see a tall, skinny, lanky actor with no neck or legs… Rip and SS ruin life once again 🥇
but but gErMaN vOlUmE tRAiNInG
lol I tried that nonsense and all it did was make me tired and sweaty. wasn't able to lift nearly as heavy weights this way
@@cooldude70-13 from what I've heard it's an easy way to do a bunch of junk volume. I believe people really overestimate how much volume you need to put in, and underestime the actual effort you should be lifting at.
@@cooldude70-13 GVT isn't meant to make you lift heavier weights.
@@sven-sandershestakov5201 which is why it's nonsense.
@@cooldude70-13 It's for bodybuilders.
Eat your veggies and drink milk
Dorian Yates took drugs . You cannot mention him in this discussion.
If your boxing and do heavy 5 reps all the time you get slow as fuck lol
Oh shit! We've been telling people the wrong thing!!
People who ask these questions are overweight lazy and are looking for a miracle pill.
This ignores all weightlifting science lol. Hypertrophy training is the best way to build muscle fastest, strength does not always transfer to size, as Greg doucette says, the goal isn’t to be the strongest in the gym, it’s to LOOK like your the strongest in the gym
That's not the goal at all. Primarily I want to be strong, not just look strong. Looking strong is a beneficial side effect but not the goal for me. Otherwise you could just inject synthol into your arms..
Bullshit idiot
OP, What a stupid goal.
Pretty simple workout hard eat a lot of protein and rest well. Nothing fancy