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Starting Strength: Basic Barbell Training

Starting Strength: Basic Barbell Training

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  • Type：Epub+TxT+PDF+Mobi
  • Create Date：2022-03-08 06:54:44
  • Update Date：2025-09-07
  • Status：finish
  • Author：Mark Rippetoe
  • ISBN：0982522738
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Summary

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 more than 750 illustrations， a more 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。

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Reviews

Etienne ，

I have to downgrade my rating due to the nonsensical dietary advice promoted in this book despite having been updated three times。 Especially since Rippetoe claims that "you're not doing the program" if you are not following everything to the letter， including the diet。 Mainly， my beef is with the idea that you have to consume over 4000 calories a day in order to promote growth as a novice male， which is flat out wrong。 Rippetoe admonishes people who don't eat meat/animal products， but at least I have to downgrade my rating due to the nonsensical dietary advice promoted in this book despite having been updated three times。 Especially since Rippetoe claims that "you're not doing the program" if you are not following everything to the letter， including the diet。 Mainly， my beef is with the idea that you have to consume over 4000 calories a day in order to promote growth as a novice male， which is flat out wrong。 Rippetoe admonishes people who don't eat meat/animal products， but at least it doesn't go into the absurd anti-vegan territory that you'll see on the Starting Strength forums -- where people （e。g。 Rippetoe and his ardent followers） will make sure to let you khow stupid you are for following such a diet， and how you'll never become "truly strong" because of your misguided convictions。 They will also inform you that veganism was responsible for some babies being starved to death by pathological parents who imposed veganism on them。 You can picture a very specific kind of person posting on these forums regularly， imagining what kind of truck they drive and who they all vote for。 It's a pretty sad echo chamber。The form guides are dogmatic as well -- we are taught here that there is essentially only one good way to perform each exercise， which is not true。 There are only a few limited accessory exercises that are allowed on the program。 In truth， novices can make a lot more gains with a couple added exercises without hurting their recovery， especially， in my view， if they also eat a proper anti-inflammatory diet instead of stuffing their face with milk， eggs and meat for every meal。 The program could also be improved by adding in some auto-regulation， like with an amrap set as the final set。There's plenty of good here too but I am not going to waste any time mentioning it when it's typically known that the basics advocated for here are solid and will have you make some great gains for a few months。 It's very bottom-heavy， and I don't like the order of the lifts because starting with squats makes the rest of the workout a lot harder， but aside from that， you can't really go wrong spending your first 3 months on this program。 Just make sure to divorce the diet from the training advice because you won't be happy about having to shed all that fat afterwards。 All that extra time you'll be trying to lose fat is time you're not going to be building muscle。 。。。more

Michael M。 Marzban ，

Don’t lift if you haven’t read this。 The science of lifting and the right mechanics all in one book。

Henry Cooksley ，

There are better books available on strength and conditioning， which is enough of a reason to avoid this book before considering the political views of the author。

Gabriel ，

This is an absolutely fantastic introduction to barbell strength training， and strength training as a whole。 I only wish I had found it sooner。The book is very technical， and may be hard to read straight through。 Well， it is certainly hard to read straight through。 I recommend picking it up and skimming the whole thing， and then coming back carefully and revisiting the technical chapters on each lift。 You will get a lot of value from practicing the lifts and then revisiting the technical materia This is an absolutely fantastic introduction to barbell strength training， and strength training as a whole。 I only wish I had found it sooner。The book is very technical， and may be hard to read straight through。 Well， it is certainly hard to read straight through。 I recommend picking it up and skimming the whole thing， and then coming back carefully and revisiting the technical chapters on each lift。 You will get a lot of value from practicing the lifts and then revisiting the technical material again later。 Realistically， I don't think you can learn proper technique from just a book - you will need to look at YouTube videos， and possibly work with a coach as well。 But skim it， think a bit， and study a bit （although not too much！） before you jump in。 Then you can always come back and chew on the material again later。 。。。more

Vincent ，

This is an outstanding reference manual; with details on physiology and technique to safely start a strength training program。 Anticipate in using this as a reference for the rest of my life。

Cam ，

Starting strength is great， but it's probably best to read just blog write ups and youtube videos。Do the main lifts。 Do them properly。 Starting strength is great， but it's probably best to read just blog write ups and youtube videos。Do the main lifts。 Do them properly。 。。。more

Brahm ，

Fantastic read and just what I needed recovering from a back injury。。。 really enjoyed the structure and the author's approach to barbell training。 Similar but very different from another good resource Becoming a Supple Leopard （love this title）。 Simpler and more focused on just the core lifts， less visual （Supple Leopard has a million pictures）， less accessories， less recovery-based， more narrative- and anatomy-based which is important because you can't see yourself when barbell training - and i Fantastic read and just what I needed recovering from a back injury。。。 really enjoyed the structure and the author's approach to barbell training。 Similar but very different from another good resource Becoming a Supple Leopard （love this title）。 Simpler and more focused on just the core lifts， less visual （Supple Leopard has a million pictures）， less accessories， less recovery-based， more narrative- and anatomy-based which is important because you can't see yourself when barbell training - and if you can， your head/neck （and mind） is probably in the wrong place for a good， safe lift。 Borrowed from a pal， will be picking up my own copy。 。。。more

Robin Zink ，

I find both the writing style and the method it describes fascinating。So much personality without sacrificing utility。The method is the most unadorned and effective workout regimen I have come across。 Love it。

Vaidas ，

This book should be read by everyone who wants to get stronger。 Or considers going to the gym。 The detail level in which each exercise is explained is stunning。 I have done weightlifting for a few years in my teens， but never heard explanations even close to this。 Also， it should serve as a great myth buster for those， who considers group workouts in gyms training （not exact quote from the book）:"Exercise and training are two different things。 Exercise is physical activity for its own sake， a wo This book should be read by everyone who wants to get stronger。 Or considers going to the gym。 The detail level in which each exercise is explained is stunning。 I have done weightlifting for a few years in my teens， but never heard explanations even close to this。 Also， it should serve as a great myth buster for those， who considers group workouts in gyms training （not exact quote from the book）:"Exercise and training are two different things。 Exercise is physical activity for its own sake， a workout done for the effect it produces today， during the workout or right after you’re through。 Training is physical activity done with a longer-term goal in mind， the constituent workouts of which are specifically designed to produce that goal。 If a program of physical activity is not designed to get you stronger or faster or better conditioned by producing a specific stress to which a specific desirable adaptation can occur， you don’t get to call it training。 It is just exercise" 。。。more

Justin Cramer ，

Great for beginners and experienced lifters that want to dive deeper into their form。

Yvette ，

well， i'm ready to lift some weight， now to find a decent gym in my little godforsaken city well， i'm ready to lift some weight， now to find a decent gym in my little godforsaken city 。。。more

Haydn Martin ，

Highly-technical guide to barbell training， most of which I didn't understand and those without an advanced comprehension of biology/sports science will probably struggle with too。However， the details surrounding each exercise and the mechanics behind them are priceless。 These are delivered in an amusing and readable way。Required reading for anyone who frequents the gym （coming from someone who doesn't。。。yet）。 Highly-technical guide to barbell training， most of which I didn't understand and those without an advanced comprehension of biology/sports science will probably struggle with too。However， the details surrounding each exercise and the mechanics behind them are priceless。 These are delivered in an amusing and readable way。Required reading for anyone who frequents the gym （coming from someone who doesn't。。。yet）。 。。。more

Jon McSenn （Senn） ，

Excellent resource for lifting technique。

Jen ，

It occurred to me， after chasing a one eyed raccoon through a pumpkin patch while drunk on Jack Daniels， that each stride I took was a sub maximal force production event predicated on a physical existence which I had long neglected。 As afferent feedback surged through the live wire of my spinal column， reducing motor neuron excitability （i。e。 voluntary motor unit recruitment is reduced from the plyometric load inflicted by the sudden lateral movements necessary to track the clever beast through It occurred to me， after chasing a one eyed raccoon through a pumpkin patch while drunk on Jack Daniels， that each stride I took was a sub maximal force production event predicated on a physical existence which I had long neglected。 As afferent feedback surged through the live wire of my spinal column， reducing motor neuron excitability （i。e。 voluntary motor unit recruitment is reduced from the plyometric load inflicted by the sudden lateral movements necessary to track the clever beast through the Halloween maze） I began to stagger like a newborn fawn with bolas of fresh placenta tangled around the stale breadsticks of my legs。 Succumbing fully to the accumulation of lactate during this inebriated bout of anaerobic glycolysis， （or because of the associated release of hydrogen ions， i。e。 acidosis） and planting myself in the field like a blighted stalk of corn， I vowed right then and there that I would never allow pernicious extracellular potassium to impede the release of calcium ions， or allow the sensitivity of my actin-myosin myofilaments to be bullied into submission by the production of certain metabolic byproducts which interfere with their cross bridge function （phosphate ions and adenosine diphosphate）。 Condensing these thoughts into a final barbaric yawp for anyone who cared to listen， I screamed into the dirt， “My sarcoplasmic reticulum is in HELLLL！！” The violence of my exhalations sending dust airborne and children reeling。And thus， like so many of you， my fitness journey began with trying to retrieve my car keys from a far-too-intelligent omnivore of nocturnal disposition。 Leading me to consult with fitness “professionals” who proceeded to have me stand on Bosu Balls while holding infinitesimal weights and performing power Kegels。 Prompting me to rebuke my fitness instructor thusly， “I know a thing or two about the stress， recovery， adaptation response， and this， in no way， seems to fit the dominant paradigm of progressive overload。 I feel like the benefits of these exercises are quite intangible。” To which I was invited to stand on one leg like Daniel LaRusso about to execute his famous Crane Kick finisher in the Karate Kid trilogy。 And， despite the manic intensity of my love for Cobra Kai， I have since learned that this posture， or any other ancient martial ballet that purports to ensure the defense of self through channeling spirit beasts， is a sure fire way to get your ass expedited and shipped to you in a live scenario where someone has even a foggy notion of how to intelligently weaponize their limbs （i。e。 punch， kick， knee， and elbow you very hard， repeatedly and without mercy）， and so I connected the dots and realized I was undertaking the fitness equivalent of trying to disrupt Butterbean’s chi while he loads up a big haymaker。 So I drew upon my inner Hitchens and said， “Picture all experts as if they were mammals。 Never be a spectator of unfairness or stupidity。 Seek out argument and disputation for their own sake; the grave will supply plenty of time for silence。” Gathering what dignity I still retained， stepping from the Bosu Ball and heading towards the door。“Jen！ It’s functional！ FUNCTIONAL！ Think of your stabilizers。” He shouts after me。“Don’t piss in my ear and tell me it’s functional， Joey。 Goodbye。”So I took it upon myself to do some research into the most effective training methods for vaulting pumpkins， which ultimately lead me to Mark Rippetoe’s YouTube videos in which he explains， in great detail， how to do a proper Squat， Deadlift， Bench Press， Standing Press， and Power Clean， and the central importance of all these exercises in building a capable physique。 What’s more， all that was required was （1。） access to a metal shaft。 （2。） metal plates with a machined orifice for said shaft to penetrate symmetrically on both sides。 （3。） a good pair of shoes。 （4。） a flat and stable surface。 （5。） a willingness to attempt 5 more pounds per workout （i。e。 linear progression）。 （6。） chalk。This book is the most thorough examination of the most important lifts a person can do to build and maintain physical strength （especially the squat） that you can get your hands on。 It contains all the information you need to stop face planting in the pursuit of raccoons。 Yes my friends， the fitness industry is full of deluded and malicious fuckwits who want to convince you that complexity is key。 Why？ So they can continue to fleece you。 They lend themselves credibility by having elite athletes perform ridiculous tasks of no discernible benefit， and because elite athletes look good displaying their physical genius in even the most grotesquely stupid of ways， we erroneously assume they look （and perform） that good because they adhere to routines stocked with kinesthetic novelty by experts。 That is not the case。 The cruel truth is that elite athletes are born， not made。 If you had the genes that produced a 36 inch vertical leap， you could also get away with being a dumb fuck in your training methodology。 The rest of us need to follow tried and true methods。 And， thankfully， getting stronger is not complicated， but it is also not glamorous or easy。 It is hard and simple。 Starting Strength is both of these things。 You train with barbells three days a week。 You focus on the compound lifts which recruit the largest amount of muscle fibers （and consequently have the most functional benefit to your physical life）。 And you do this with 3 sets of 5 repetitions （except for Deadlifts which only receive one work set after warmup due to how taxing the lift is on your CNS）。 You try to incrementally increase the load each week by 5 pounds。 I can now take out my garbage without spewing antinatalist propaganda。 Thank you， Mark！ 。。。more

Stephane ，

Mark Rippetoe can be a big oaf at time， and listening to his podcast is not easy。 He is your obnoxious， rude old uncle， your abrasive stereotypical big brute football coach。 So if you don't like him， I don't blame you， and I would not try to change your mind。Whether you like him or not， his book， however， is germinal （Rippetoe would probably say "seminal"） and was instrumental in my development as a lifter。 No one explained the squat， bench， deadlift and shoulder press to me the way he did。 And Mark Rippetoe can be a big oaf at time， and listening to his podcast is not easy。 He is your obnoxious， rude old uncle， your abrasive stereotypical big brute football coach。 So if you don't like him， I don't blame you， and I would not try to change your mind。Whether you like him or not， his book， however， is germinal （Rippetoe would probably say "seminal"） and was instrumental in my development as a lifter。 No one explained the squat， bench， deadlift and shoulder press to me the way he did。 And even if I don't agree with him， we do share a certain philosophical outlook on some things: being strong is important， it is a foundational part of life。 It is also fundamental to my happiness as a physical being in the world。 I remain convince that a lot of our problems， physical or mental， can be treated with a barbell。 For a variety of reasons （outlined in the book） the barbell is a far superior tool for strength development than machines。 We can thank CrossFit for having brought that idea to light。 But you do need to know how to move the darn thing。 Press， Bench and Deadlift and relatively simple movement， easy to learn but hard to perfect。 You can spend an hours learning how to do them， and a lifetime polishing them。 Perfect form is great， but it is only a template that one is going to need to adapt to their body and leverages。 No book can do that for you， but this book can give you a good start。The one knock on Rippetoe might be his emphasis on "his way。。。" There is no place for self -doubt when you are trying to squat 500 pounds。 But in other areas of life， a little modesty goes a long way。 Rippetoe deals in absolutes， but this is part of who he is。 Letting this bothering you but also lead you to miss out on one of the best resources available to learn the foundation of strength。 。。。more

Nick Corona ，

The only book you need on strength training。

Harrison ，

For my second deep book， I choose to read Starting Strength: Basic Barbell Training， 3rd edition by Mark Rippetoe。 This book is about growing your strength to the best ability you can and in the most effective way。 Throughout the book， it shows different types of workouts that you can use to focus on specific parts of your body you want to work on in the best way possible， to have the best results。 The book also talks about your health and how to improve yourself。How has the book changed me？This For my second deep book， I choose to read Starting Strength: Basic Barbell Training， 3rd edition by Mark Rippetoe。 This book is about growing your strength to the best ability you can and in the most effective way。 Throughout the book， it shows different types of workouts that you can use to focus on specific parts of your body you want to work on in the best way possible， to have the best results。 The book also talks about your health and how to improve yourself。How has the book changed me？This book has changed me in many ways。 A Lot of the ways this book has changed me is knowing better and more effective ways to work out。 Most of the workouts that help are by having different amounts of reps or even doing lighter weight and focusing on only using that muscle to help have the most gains when lifting。 One of the other things that this book helped teach me is how health is one of the most essential things when lifting。 Throughout this book it also talks about the amount of sleep you should be getting every night to help have the best recovery possible。 Along with the amount of calories and types of food you should be eating every day to help hit your goal ether if it's to gain or lose weight。Would I recommend this book to anyone？I would recommend this book to anyone already interested in fitness and weight lifting。 This book is good at finding your weak points and teaches you a different amount of ways that you can use to help improve them。 This book is really good for anyone interested in growing at the most effective speed and getting the most gains out of the fitness you do。 Questions I have？A few questions that I have after reading Starting Strength: Basic Barbell Training， 3rd edition are how can you always know that you are doing the correct amount of weight at each type of barbell training。 One of the ways that I thought of to help with this was by doing 80% of my max for each type of barbell exercise。 Another question that I had was when lifting， how do you know when you're using the correct muscles for the most effective growth。 The answer that I found is that when your lifting you have to practice with lighter weights to help with your muscle to mind growth to focus on only one muscle at a time。History on the book and author。Some of the history of Starting Strength: Basic Barbell Training， 3rd edition is that Aasgaard Company published the 3rd edition of the book on November 11， 2011。 Some of the histories of the author is that he has worked in the fitness industry since 1978 and has been the owner of the Wichita Falls Athletic Club since 1984。 He graduated from Midwestern State University in 1983 with a Bachelor of Science in geology and a minor in anthropology。 He has coached thousands of powerlifters and athletes who wanted to improve their overall fitness and strength。 。。。more

Lordq ，

dated advice

Muhammad Fadhil ，

its a good book for someone who want to start weight lifting。 this book describes all the deep detail about 5 basic technique of weightlifting， include the most common pitfall of each technique。 but for me who is always get bored if read the deep detail of something its really annoying book haha。 but overall it is recommended

Joel Muir ，

Want to start weights。 Start here and stay here for at least 6 months。

Jacky ，

The book absolutely everyone should read before embarking on their bodybuilding or strength training。

Nathan Wilder ，

Essential book on barbell training- covers classical mechanics， muscle groups， form and general philosophy。 Great for a beginner or even someone looking to coach people on weight training。 This book is a must-read for weightlifters。

Siddhant ，

I will recommend this book to any beginner who wishes to learn about the foundational strength-building exercises。

Eve ，

On my 2nd time reading this book to help my weight lifting training。

Andy ，

For the material in this book: 5 starsFor the writing quality: 4 starsOverall an impressive journey and an important read。

Genert ，

Wish I read this book earlier。 Much recommended！

Adam Gutschenritter ，

Great tips for a "novice" returning to strength training almost a couple decades out of high school。 Great tips for a "novice" returning to strength training almost a couple decades out of high school。 。。。more

Martin Hruska ，

Starting strength is a great book in three aspects。 The first one is the level of detail in which the exercises， training equipment and program are analysed。 Mechanical analysis of exercises is precise， the physiological details are included， the importance of the main five excerses is explained with their benefits over other exercises。 The equipment needed for trainig is described and affordable。 But the book is not only great at the descriptive level， it is also great in coaching the stuff。 Ri Starting strength is a great book in three aspects。 The first one is the level of detail in which the exercises， training equipment and program are analysed。 Mechanical analysis of exercises is precise， the physiological details are included， the importance of the main five excerses is explained with their benefits over other exercises。 The equipment needed for trainig is described and affordable。 But the book is not only great at the descriptive level， it is also great in coaching the stuff。 Rippetoe describes WHAT is optimal for each exercise and then he explains HOW to do it。 Technique of exercises is given in a nearly algorithmic way， there are many do's and don't do's following the main technique together with usefull heuristics （chest up， look straightforward etc。）。 The last thing which this book teaches is you whatever you teach or explain you should aspire to the level of this book。 You need to motivate your reader in non-affected way （strength is general trainable thing。 hogh。）， you need to know which way to achieve your goal is the most optimal one。 You need to explain in plain words why it is optimal。 And you need to provide comprehensible description how to practice your method。 This is the Rippetoe way and I like it。 。。。more

Alex Kondrashin ，

Great intro to strength buildingAwesome sense of humor， systemic approach。 Will most likely influence my ongoing strength training greatly。 The illustrations are quite exhaustive

Peter Derk ，

I read this entire thing。 Like 350 pages。 And when I say I read it， I don’t mean like you read a cookbook， skim it， try some of the recipes。 I mean I read every word， including the captions on pictures and diagrams。This is easily the most comprehensive， scientific text about strength training I’ve ever come across。 This is not like that Supple Leopard stuff with the flowery prose， and it’s not like a listing of different exercises that get cobbled together to make a book。 This is 350-page book t I read this entire thing。 Like 350 pages。 And when I say I read it， I don’t mean like you read a cookbook， skim it， try some of the recipes。 I mean I read every word， including the captions on pictures and diagrams。This is easily the most comprehensive， scientific text about strength training I’ve ever come across。 This is not like that Supple Leopard stuff with the flowery prose， and it’s not like a listing of different exercises that get cobbled together to make a book。 This is 350-page book that is meant to teach these things:How to squatHow to pressHow to bench pressHow to power cleanHow to deadliftHow to “program” the lifts so you have a plan that’s easy to follow It’s a special kind of person who’s willing to read 80 pages on squat technique。 I’m a little undecided on whether that’s “special/stupid” or “special/smart。” One of the funniest and most interesting topics that comes up only briefly in the book but is talked about widely online: GOMAD， the Starting Strength recommended method of gaining weight that involves drinking a Gallon Of Milk A Day。 I don’t know if people are stupid or intentionally misinterpreting things， but Starting Strength doesn’t advocate that every person put on 40 pounds by drinking a gallon of milk a day。 This is a suggestion mostly for underweight young people who can put on a good deal of weight pretty quickly， and if they’re engaging in a strength training program， this will be a positive thing。 Milk is suggested because it’s cheap， portable， prep-less， and it has a pretty good fat/protein ratio。 Now， this is a lot of milk。 It’s about an 8 ounce glass every hour， so I guess the amount of water people seem to feel you need （this myth has been debunked， see the book Good to Go for more， but basically you’re not going to be healthier because you pound gallons of water）。As a youngster， I did try the gallon of milk challenge where you try to consume an entire gallon in an hour。 I vomited several times， though the entire gallon did go down my gullet by the end of my battle with the gallon。 Those gallon jugs hold a surprising amount of liquid。I also think it’s interesting to see the “body hacking” people are doing。 Which in this case is a much cooler way for talking about doing the sorts of stuff Homer Simpson did to put on enough weight to go on disability。I’ve read many a post about adding olive oil to basically everything， GOMAD of course， and probably my favorite， someone did a replacement for GOMAD: Sheet Pan of Cake A Day or SPOCAD。 The original post was hilarious。 The guy chronicled baking a sheet pan of cake every morning and eating it in the car on the way to work， with his hands。 He claimed it worked great for him。 I suppose there’s an individual out there so underweight that they can handle that kind of input， but good lord。 The other misunderstanding is that GOMAD is what you’re supposed to do for the rest of your life。 No。 If it’s right for you， you do it for a period， then you stop and eat a more reasonable collection of foods。 Anyway， I think the gallon of milk thing is taken out of context。 This is a 350-page goddamn brick of a book， and to take two sentences out of it and blow ‘em up seems weird。 But hey， it’s just how shit goes sometimes。If you're interested in learning about barbell training that's a little boring， destroys your ego in the weight room， and especially， if you're a woman who is tired of these moronic Instgram Influencer workouts that involve shit like a thousand air squats twice a day， pick this one up。 Hell， it's heavy enough you'll probably get a little stronger just carrying it around。 。。。more

Reference

google book https://www.google.com/search?tbm=bks&q=Starting Strength: Basic Barbell Training

hathitrust digital library https://babel.hathitrust.org/cgi/ls?q1=Starting Strength: Basic Barbell Training&field1=ocr&a=srchls&ft=ft&lmt=ft

The British Library https://bll01.primo.exlibrisgroup.com/discovery/search?query=any,contains,Starting Strength: Basic Barbell Training&tab=LibraryCatalog&search_scope=Not_BL_Suppress&vid=44BL_INST:BLL01&lang=en&offset=0