Is the Rippetoe program as good as its hyped to be?

Discussion in 'Fitness & Nutrition' started by Mitchj, Apr 2, 2007.

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  1. Mitchj

    Mitchj OT Supporter

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    I see it posted everywere on bodybuilding.com, for those who dont know it, it pretty much consists of.

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Pendlay Rows

    You do this 1.5 times per week.

    I see where there coming from, but some of the gym experience to me is enjoyment, i dont think i could enjoy this routine. Plus iv been benching since i begun going. Right now id much prefer to just include squats, deads into my current routine. But everyone swears by this.
     
  2. ACLdestroyer

    ACLdestroyer OT Supporter

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    Sounds like a solid beginner routine.

    Wait, what are Pendlay Rows?
     
  3. Mitchj

    Mitchj OT Supporter

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  4. Damnation

    Damnation OT Supporter

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    yes, it's really good
     
  5. BrownWalrus

    BrownWalrus New Member

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    while were on topic of routines and such, has anyone heard of the Max-Ot 12 week program, and if so, how good is it?

    sorry i can't really help you with your routine since i don't really know about it, but it does look pretty solid
     
  6. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    innnnteresting.

    sounds a bit like that routein fatghost "made up" awhile ago.

    i think it was 5x3 or 6x3 of bench, squat, deadlift? every other day.

    "real world muscle" he called it.
     
  7. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    so that thread you linked is huge. are you supposed to use the same weight for each set or up the weight each set?
     
  8. Damnation

    Damnation OT Supporter

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    the rippetoe routine is 3x5 for most of it.

    and iirc, you up the weight every lifting day(or week, don't remember)
     
  9. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    do you use one weight thru the entire day or do you pyramid up each set?
     
  10. Damnation

    Damnation OT Supporter

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    my "warming up" scheme would be considered a pyramid...but only because i get grasp the concept or proper warming up.

    but ya, after warming up, you keep the same weight for the 3 sets. some days, if i feel good, i'll do the last set a little higher then the other 2 (just to see if i can do it, then set a goal for the next day to use that weight for the 3 sets)

    it's a really good program for beginners, but from what i've seen of you...you don't really need it, right? lol

    here's my log...i haven't updated it in a while, but you can see the numbers from the first day on the routine to what i was around when i stopped updating it

    http://forums.offtopic.com/showthread.php?t=2920286
     
  11. Mitchj

    Mitchj OT Supporter

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    Yeh im not sure hey, its the one thing it didnt cover.

    I still prefer not to use 'gimick' routines like this. Just use the key compound exercises in your split routine i think.

    Everywere i read tells me something different on the matter.
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    "Gimmick?" Gimme a fucking break! Rippetoe is one of the most qualified strength coaches in North America. What have YOU done?
     
  13. Mitchj

    Mitchj OT Supporter

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    By 'gimick', im refering to the routines so different to the norm. Ie just doing 3 exercises, 3 sets, 5 reps. Not something most people would come up with.
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    it's a strength routine, not a bodybuilding routine
     
  15. KetchupKing

    KetchupKing New Member

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    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Power cleans

    The ripptoe program calls for power cleans rather than rows. The Power clean is honestly the toughest lift I've ever tried. Done it a dozen times and still haven't gotten it to feel smooth and natural yet. Best traps exercise I've ever done.
     
  16. Phineas Q Stork

    Phineas Q Stork Active Member

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    you are correct, it's unheard of to do compound exercises without much assistance work. You can't get stronger on the squat by squatting!
     
  17. Mitchj

    Mitchj OT Supporter

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    I bought this on myself :o
     
  18. party time

    party time New Member

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    i did that for a while and i really liked it my numbers went up and i got bigger then like all routines i platoed and moved to a new one
     
  19. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    yea i think the updated version calls for the rows because it's easier to get instruction on those rows and proper form than it is to get instruction proper form doing a power clean.

    and those rows he has in there, different than standard yates and barbell rows, target the same muscles that power cleans target.
     
  20. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    true.

    the interweb is a blessing and a curse when it comes to lifting information.

    too much information is not a good thing.
     
  21. Mitchj

    Mitchj OT Supporter

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    Your right, i just end up getting pissed off :o Confusion if im overtraining, how often i should do each muscle group, the level of sets, every different forum tells me something different.

    For this month, iv condensed my workout, beggining this week i'm trying this out. 5 times per week. Red is key exercises, not red is if iv got time. Which from trying to do 4 sets of the exercises from day 1, you wont.

    Day 1: Chest/Back.
    BB Bench Press – 4 x 12
    D.B Incline Bench Press – 4 x 12

    Flys – 4 x 12

    D.B Bent over Row - 12, 10, 8
    Chinup – 12, 12, 12.
    Front Pull Down - 12, 10, 8, 6
    Front Supported Row - 12, 10, 8, 6

    Day 2: Shoulders/Arms
    B.B Shoulder Press (Smith) - 12, 10, 8, 8
    Shoulder D.B Press (No Backrest) - 12, 10, 8.
    Lat Raise - 12, 12, 12, 12
    Heavy BB Upright Row – 3 sets of 10, 6, 4 reps to failure


    Tricep Dips - 12, 10, 8.
    Ez Bicep Curl - 12, 12, 12
    Standing Tricep Extension with barbell – 12, 12, 12
    Preacher Bicep Curl - 12, 12, 12
    Close Grip Press – 12, 12, 12, 12

    Day 3: Legs.
    B.B Squat – 5x5
    Deadlifts – 3 sets of 10, 6, 4 reps to failure.
    Lying Leg Curl - 12, 10, 8.
    Leg Press - 12, 12, 12 (if i'v got energy left).
    Standing Calf Raise – 15, 12, 10.
    [FONT=&quot]
    Decline Situps, 15, 15, 15.
    Ab Crunch - 15, 15, 15.
    [/FONT]
     
  22. KetchupKing

    KetchupKing New Member

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    Pendlay Rows = bent over barbell rows correct? If so, it just doesn't feel the same. The row isn't as explosive, as seems to use less traps and more lats/bis.
     
  23. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    :mamoru: thanks but i've been out of it for so long, i might benefit from something basic to get my strength back and get a solid base going.

    i dont have much to go with but some squat stands out back and a few hundred lbs in plates so something like this might work for me.
     
  24. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    yea from what i saw, that's exactly the purpose.

    upper body is at 90 degrees instead of 45 and after each rep, you reset the weight on the floor (takes pressure off the lower back for squats that day) and then pull it to the chest instead of the stomach.

    it also takes the traps out of the movment.

    :dunno: that's what i read.
     
  25. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    seems like overkill to be doing squats every other day and only 1 set of deads
     
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