The best training method for new trainees is Mark Rippetoe’s Starting Strength. This simple template will pack on muscle and make new lifters stronger than any other program I’ve witnessed. I wasted plenty of time doing silly routines copied from bodybuilding magazines, only to learn the hard way that those bodypart split systems only work well for dudes with, ah, let’s just say they’re getting a little extra help from the needle. The amazing thing about SS is that even after all that silly training, I still gained size and strength from using its simplified outline.

Despite being an internet legend, or perhaps because of its wiki-fied viral spread, SS is widely misunderstood and misused. Some versions only use the five major barbell exercises Coach Rip devoted a couple hundred pages to describing in his signature witty style. Other ‘versions’ of SS float around the internet. A change here, a change there; soon enough, you’ve got guys doing ‘Ripetows’ that miss many of the key points from the irreproachable original. I’m going to discuss what I feel is the ideal program for new trainers. Those familiar with his work will understand why I’m giving much thanks and a lot of credit to Rip, but you can still learn a thing or two about how to properly utilize SS:

Here’s the basic outline:

Day 1

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Squat (5x3)

Bench Press (5x3)

Deadlift (5x1)

Heavy abs (5-15x3)

Day 2

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Squat (5x3)

Overhead Press (5x3)

Power Cleans (3x5)

Chinups/pullups (up to 15x3)

First of all, you squat every day. This is because squatting builds more muscle from head to toe than any other exercise (deadlifts being a close second). Unlike deadlifts, which tend to be a little hard on the lower back, beginners can squat three times a week without being overtrained. The low bar squat form works everything from your upper back, all the muscles of the toso, plus the glutes, hamstrings, quadriceps and calvesBy doing the hardest exercise first, your body and mind will adapt and learn to push to a new record each workout.

The second exercise is a pressing motion. This alternates between bench press and overhead press. It’s important to keep these two lifts relatively close to one another to keep the shoulders healthy and balance musculature and athletic performance. A good ratio to shoot for is somewhere between 3:2 and 4:3. In other words, your overhead press one rep max (1RM) should be between 66% and 75% of your best bench press. The combination thoroughly works your chest, shoulders, traps and triceps.

The third exercise is a pulling motion. Alternate between one set of deadlifts and five sets of three power cleans. These exercise differ in rep scheme from those above because a) As mentioned above, the deadlift can be hard on the lower back, especially for new lifters, and especially after squatting, and b) the power clean is an explosive movement, so we keep the reps lower to facilitate good form for beginners. Deadlifts build raw strength, while power cleans build the explosive power necessary for moving heavy weights. By training the body to explode, you’re more able to handle heavy loads in the other lifts. In other words, including the power clean makes the other lifts stronger by improving neuromuscular efficiency.

I have a heavy exercise for the abs on Day 1. This can include things like situps on a back extension ‘chair’, decline situps, hanging leg raises, etc. The key thing is to pick something that’s hard enough that you can’t do more than 15 reps for 3 sets. When that starts to feel easy, add weight, make the decline steeper, or do something else to make it harder. When I did SS, I liked to work in a ‘wave’ where I’d do 10x3 one day, 8x3 the next day and 5x5 after that. You can do abs every day, but I left it as an every-other day thing because we don’t want to over work the raw newbies.

The same is true of chinups/pullups. These can be done every day because there are no other exercises in the template that directly work the lats and biceps as much as these vertical pulling motions. I’d recommend working up to being able to do 8-10 chinups for 3 sets. This should translate to about 5 pullups for 3 sets. Continue to work from there, and you can alternate between the two variations if you like. Once you get to 15 reps for 3 sets, add some weight.

Those are the basic DOs, so what kinds of things should we definitely avoid?

NEVER leave out power cleans! Plenty of internet ‘SS’ templates substitute rows for power cleans. This is downright stupid. Not only do they not work the same muscles, but rows don’t offer the explosive advantage conferred by power cleans.

NEVER use machines. This template is for barbells only. You really shouldn’t even use dumbbells here. Barbells are easier to balance, and allow you to move heavier weights, which means more muscle. Dumbbell movements are great exercises, but it’s best to start out with barbells to learn the basic movements first. This will help you to avoid injuries while you’re ‘greasing the groove’. As for machines, they’re mostly useless. With few exceptions, machines lock you into an unnatural range of motion that prevents your stabilizers from working. Sure, you can grow some muscle by using your fancy pec deck, but you won’t necessarily get stronger, and you might increase your chances of injury by neglecting the all important stabilizers.

NEVER forget to squat. Squats are the cornerstone of this program. It’s ok to switch out for front squats in the middle of your three day week once you get up to weights approaching intermediate trainee-levels, but for the most part, let’s stick to low bar back squats. This style of squatting uses the most muscle fibers and therefore allows the most growth and strength development.

NEVER add reps. If you can do your weights for 3 sets of 5 reps (or the other prescribed rep schemes for power cleans, pullups, etc.), then add some weight. It’s always better to keep moving up gradually than to overtax yourself with extra reps or too much weight. It’s a good feeling to know you smoked all three sets of squats, since you’ll be confident about the next time when you add 5-15 lbs to the bar. On the other hand, adding reps takes you out of the strength and muscle building zone we want to be in, and might make you overtrained.

NEVER add isolation exercises. This program is all about compound movements. The body doesn’t use muscles in isolation, and you shouldn’t. While it can be useful to do barbell curls (*in moderation) later in your training career, new trainers will get more out of doing chinups and pullups. It’s common sense to understand that if you’re moving more muscles, you’re going to grow more. Think of how large powerlifters’ legs are, then compare them to their biceps. Even the hugest men have biceps no larger than a softball (the triceps comprise most of the arm’s mass), but their massive legs can easily make up half of their weight. In short: the more muscle you move, the more you’ll grow.

There you go: the DOs and DON’Ts of the best beginner training program in existence. Read this over, review the form articles, and feel free to leave comments if you have questions. It’s all about getting stronger and bigger, so let’s be smarter too.

The BEST Beginner Training Program5.051