Category Archives: Weightlifting

Your First Two Weeks of Strength Training: What to Expect-Mark Rippetoe

“After two weeks on an effective strength program, people of normal body composition will display more muscle mass. This will appear as larger muscles above the knees, a change in the appearance of the legs, arms, and shoulders, and more prominent chest muscles. Look closely and you’ll see it. It’s noticeable, even if it’s not dramatic, and it is proof that the previous two weeks have been productive.

You should be sleeping better. Your appetite will have increased, and you should eat more and better food in response. You posture will have improved, probably without your noticing it. Your gait will be more positive, and your physical presentation will be better than before you started. These are all good things, and they happen within the short span of two weeks — six workouts. If you approach the process correctly. Try it and see for yourself.”

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New Year’s Resolutions and Your Lazy Ass-by Mark Rippetoe

“The “New Year’s Resolution” must be one of the most ridiculous of human customs. You identify a problem you’re having, and then you wait until January 1 of the next year to address it, in the spirit of a group-participation event that nobody completes and nobody approaches seriously. You decide that you’re going to quit eating chocolate or stop scratching your feet. You stop until January 5th. You’re typical.”

http://startingstrength.com/article/new-years-resolutions-and-your-lazy-ass

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Back Pain and Back Strength-Mark Rippetoe

Tried and tested.

“Deadlifts and barbell squats for a low back in pain sounds like the stupidest idea that has ever appeared on PJ Media, I know. It flies in the face of The Conventional Wisdom. The fact is that it works nearly 100% of the time if you do it correctly, and that 90% of the time a stronger back not only stops hurting but also returns you to full unencumbered activity in less than a month.”

https://pjmedia.com/lifestyle/2016/11/30/back-pain-and-back-strength/?singlepage=true

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What Your Doctor Doesn’t Know About Squats-by Mark Rippetoe

“The below-parallel squat is the best exercise in the entire catalog for whole-body strength, power, balance, coordination, bone density, joint integrity, and mental toughness – good things to develop if you don’t have them. Learn to do them correctly, start out light and go up in weight a little each workout, and watch the improvement happen faster than it ever has before.”

http://startingstrength.com/article/what-your-doctor-doesnt-know-about-squats

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The Prescription is a Program-by Jonathon Sullivan, MD, PhD, SSC

When we prescribe a medicine, we need to be a bit more perspicuous and precise. A proper prescription for any medicine must specify the formulation, route of administration, dose, frequency, and ideally the therapeutic targets and duration of that medicine.

 Strangely enough, a proper training program (as opposed to merely exercising) specifies exactly the same parameters. A proper training program specifies exercise selection (formulation and route), loading and volume (dose), frequency (training days) and therapeutic targets (performance and body composition goals).

 When it comes to exercise medicine, the prescription is a program. Anything less will not do.

http://www.greysteel.org/single-post/2016/10/12/The-Prescription-is-a-Program

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Warmup-by Mark Rippetoe

“Squats require that you do some position stretching for the bottom of the movement, a few light squats, and an appropriate progression in weight from the empty bar up to the work sets using proper technique. And that is all. No jumping around in the floor, no 100 air squats, no goofy walking, no stretching other than assuming the bottom position a couple of times. Just get warm under the bar, add weight, and squat.”

http://startingstrength.com/training/warmup

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“Once Again, Terrible Exercise Science Gets Praised by Mainstream Media”-Mark Rippetoe

Basically, the study compared the effects of two stupid, inefficient ways to get stronger and bigger, and then correctly determined that they are both equally stupid and inefficient.

No competitive strength athlete in the entire world will change training programs on the basis of this study — because they all know that to be stronger you have to lift heavier weights in the squat, press, and deadlift, usually for five reps or less.
https://pjmedia.com/lifestyle/2016/07/28/once-again-terrible-exercise-science-gets-praised-by-mainstream-media/?singlepage=true

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