The Process of Getting Stronger
"The best way to get strong is to load normal human movements progressively and incrementally, using a full range of motion with increasingly heavy weight, so that the most muscle mass can be used and therefore strengthened with each exercise. It takes about 4 different exercises to accomplish this – the squat, press, deadlift, and bench press." -Mark Rippetoe
- Bench or Press
Three times per week
After your training session
- Train again
- Add weight to the bar
- Track your progress
Repeat the process
The Starting Strength Program can be broken down into two workout days, Day A and Day B. The entire body is worked each session.
Day A: squat, overhead press, deadlift
Day B: squat, bench press, deadlift
You will train three days per week on non-consecutive days (for example, Mon/Wed/Fri, Tue/Thu/Sat, or similar) - alternating between the workouts each time.
As your strength increases over time, your coach will modify Days A and B to ensure that continual progress can be made.
On day one, your coach will help you establish a baseline for each of the exercises. On day two (48 hours later), you'll lift more weight than you did on day one.
On day three, the weight on the bar goes up a little more and the process continues. After a few weeks or months, you'll become stronger than you've ever been.
The process is the same for everyone. The main variable that changes is weight on the bar. From young and strong to older and weak, the Starting Strength program makes everyone stronger.
We rely on an “engineering” approach to make your whole body strong – the application of physiology, arithmetic, logic, analysis, and experience to improve human performance.
All people, and all biological organisms, respond to the "stress, recovery, adaptation" process. If an appropriate amount of stress is applied and is recovered from, an adaptation occurs. The Starting Strength program produces three stress, recovery, adaptation cycles per week.
The Starting Strength Method is essentially strength engineering.
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