Stronglifts or Starting Strength

badgerbadger1

I'm currently one workout away from completing stage 1 of NROL4W, however I'm not sure I want to continue with stage 2. Reason being, there is movement away from the big lifts and into more obscure exercises, and I am really enjoying the two big lifts I am doing (squat and deadlift).

I am considering Starting Strength or Stronglifts, as I want to continue regular squats and deadlifts, but also because I want to start benching, presses etc.

1) Which program would you recommend of the two?

2) I finish my current routine on friday, so I'd like to start a new one on Monday. Stronglifts is more accessible as I understand I'd have to order Starting Strength online, and being in Canada, that would be a two week wait.

3) Starting Strength has a kindle edition. Are there diagrams and charts in this book that would make the kindle edition useless?

Thanks!

AntWrig

I'm currently one workout away from completing stage 1 of NROL4W, however I'm not sure I want to continue with stage 2. Reason being, there is movement away from the big lifts and into more obscure exercises, and I am really enjoying the two big lifts I am doing (squat and deadlift).

I am considering Starting Strength or Stronglifts, as I want to continue regular squats and deadlifts, but also because I want to start benching, presses etc.

1) Which program would you recommend of the two?

2) I finish my current routine on friday, so I'd like to start a new one on Monday. Stronglifts is more accessible as I understand I'd have to order Starting Strength online, and being in Canada, that would be a two week wait.

3) Starting Strength has a kindle edition. Are there diagrams and charts in this book that would make the kindle edition useless?

Thanks!

Starting Strength. You should be able to download any spreadsheets from the web.

Helloitsdan

I'm currently one workout away from completing stage 1 of NROL4W, however I'm not sure I want to continue with stage 2. Reason being, there is movement away from the big lifts and into more obscure exercises, and I am really enjoying the two big lifts I am doing (squat and deadlift).

I am considering Starting Strength or Stronglifts, as I want to continue regular squats and deadlifts, but also because I want to start benching, presses etc.

1) Which program would you recommend of the two?

2) I finish my current routine on friday, so I'd like to start a new one on Monday. Stronglifts is more accessible as I understand I'd have to order Starting Strength online, and being in Canada, that would be a two week wait.

3) Starting Strength has a kindle edition. Are there diagrams and charts in this book that would make the kindle edition useless?

Thanks!

Starting Strength. You should be able to download any spreadsheets from the web.

Hip hip huzzah!

The SL5x5 program does have an iPhone app too but both programs preach the big 5.
Squats
Deads
Presses (bench/military)
Rows
Pulls (chin ups and Pull ups)

Good luck and please for the love of god eat the proper amount of calories and get 6-9 hours sleep daily.

badgerbadger1

I'm currently one workout away from completing stage 1 of NROL4W, however I'm not sure I want to continue with stage 2. Reason being, there is movement away from the big lifts and into more obscure exercises, and I am really enjoying the two big lifts I am doing (squat and deadlift).

I am considering Starting Strength or Stronglifts, as I want to continue regular squats and deadlifts, but also because I want to start benching, presses etc.

1) Which program would you recommend of the two?

2) I finish my current routine on friday, so I'd like to start a new one on Monday. Stronglifts is more accessible as I understand I'd have to order Starting Strength online, and being in Canada, that would be a two week wait.

3) Starting Strength has a kindle edition. Are there diagrams and charts in this book that would make the kindle edition useless?

Thanks!

Starting Strength. You should be able to download any spreadsheets from the web.

What is your reason for recommending SS? I'm just curious what peoples' thoughts are about the two programs.

taso42

Regardless of which one you pick, the Starting Strength book and DVD are well worth owning just for the extensive descriptions and discussion of form. The chapter just on The Squat alone is something like 58 pages. I guess that sort of thing either really, really appeals to a person or would be a major turnoff. For me, it was really appealing.

SS and SL are very, very similar. SS has the power clean whereas SL has the row. And SS is 5x3 whereas SL is 5x5.

You are pretty much guaranteed to make tremendous strength gains doing either one.

Helloitsdan

Both programs are reasonably the same.

Download both and compare.

I like SL5x5 but looking at SS they both preach the compounds over accessory lifts.

badgerbadger1

I'm all about the compound lifts. Why complicate things when you can "keep it simple stupid" and get the same results. That's why I'm interested in these programs.

Also, I enjoy looking like a badass in the man cave portion of the gym.

Elizabeth_C34

I'm all about the compound lifts. Why complicate things when you can "keep it simple stupid" and get the same results. That's why I'm interested in these programs.

Also, I enjoy looking like a badass in the man cave portion of the gym.

Me too!

thefuzz1290

If your power clean form is good to go, Starting Strength is an expert backed program created by one of the leading strength coaches in the US. Stronglifts was created by a gym rat, but endorsed by the creator of Starting Strength as a viable beginners program due to the lack of Power Cleans.

All that being said, I'd start off with Stronglifts and progress towards Starting Strength once you get your power clean form down.

Taylerr88

Starting strength lacks to many imprtant muscle groups . You'll come off it with no rear delts, lats, upper back. It's a great program bit it needs small modifications.

Helloitsdan

Starting strength lacks to many imprtant muscle groups . You'll come off it with no rear delts, lats, upper back. It's a great program bit it needs small modifications.

She could add chin ups to the mix.

badgerbadger1

Starting strength lacks to many imprtant muscle groups . You'll come off it with no rear delts, lats, upper back. It's a great program bit it needs small modifications.

She could add chin ups to the mix.

Learning chin ups/pullups (can't do them yet) take care of all of the supposed deficits he's referring to?

badgerbadger1

If your power clean form is good to go, Starting Strength is an expert backed program created by one of the leading strength coaches in the US. Stronglifts was created by a gym rat, but endorsed by the creator of Starting Strength as a viable beginners program due to the lack of Power Cleans.

All that being said, I'd start off with Stronglifts and progress towards Starting Strength once you get your power clean form down.

Don't know how to power clean yet, just squats and deads.

killagb

If your power clean form is good to go, Starting Strength is an expert backed program created by one of the leading strength coaches in the US. Stronglifts was created by a gym rat, but endorsed by the creator of Starting Strength as a viable beginners program due to the lack of Power Cleans.

All that being said, I'd start off with Stronglifts and progress towards Starting Strength once you get your power clean form down.

Don't know how to power clean yet, just squats and deads.

I personally am doing SL 5x5 and I love the simplicity. With that said, SS (as Taso said) has great information on form.

RonSwanson66

Starting Strength is an expert backed program created by one of the leading strength coaches in the US

LOL.

Has Rippetoe coached anyone of note?

SS is an OK book, but it's not all it's cracked up to be. His DL and bench cues are decent, the squat form he advocates is questionable, and his power-clean technique is horrendous.


Both SS and Stronglifts are basically ripoffs or Bill Starr's programs.


OP: If you feel confident about your squat and deadlift form, just pick any 5x5 program and run with it (they're all pretty similar). If you're interested in learning to power-clean, there's no substitute for good coaching. But, barring that, you'd be better off with Pendlay's technique vids.

http://www.californiastrength.com/videos/viewcategory/14/clean

thefuzz1290

Starting Strength is an expert backed program created by one of the leading strength coaches in the US

LOL.

Has Rippetoe coached anyone of note?

SS is an OK book, but it's not all it's cracked up to be. His DL and bench cues are decent, the squat form he advocates is questionable, and his power-clean technique is horrendous.


Both SS and Stronglifts are basically ripoffs or Bill Starr's programs.


OP: If you feel confident about your squat and deadlift form, just pick any 5x5 program and run with it (they're all pretty similar). If you're interested in learning to power-clean, there's no substitute for good coaching. But, barring that, you'd be better off with Pendlay's technique vids.

http://www.californiastrength.com/videos/viewcategory/14/clean

There's always one....most strength coaches today point to Starting Strength as the "bible" of strength training. Rippitoe is also one of the few peer reviewed publishers of strength training articles, so I'm going to trust him and his program. Is it a rip off of someone else? Probably, as are most things in fitness. However, its proven to work. That being said, there's nothing wrong will Bill Starr's 5x5 or Madcow's 5x5 either, if you're more comfortable with those.

Starting strength lacks to many imprtant muscle groups . You'll come off it with no rear delts, lats, upper back. It's a great program bit it needs small modifications.

She's not body building, she's strength training...there's a big difference. You don't do SS, or any 5x5 program for that matter, if you want to bodybuild. She's also probably not set on getting "big lats" (just guessing there, you never know...she might want to roid up and compete in body building lol), so the deadlifts and power cleans in SS should be enough back work. If back work is a concern, just do Stronglifts which uses rows.

EDIT: I want to add that you should not alter any program unless you're experienced at lifting and know how your body will respond to the amount of work you're going to be putting it through. The programs listed have either been created by, or endorsed by, strength training professionals who have forgotten more about strength training than we'll ever know.

AntWrig

I'm currently one workout away from completing stage 1 of NROL4W, however I'm not sure I want to continue with stage 2. Reason being, there is movement away from the big lifts and into more obscure exercises, and I am really enjoying the two big lifts I am doing (squat and deadlift).

I am considering Starting Strength or Stronglifts, as I want to continue regular squats and deadlifts, but also because I want to start benching, presses etc.

1) Which program would you recommend of the two?

2) I finish my current routine on friday, so I'd like to start a new one on Monday. Stronglifts is more accessible as I understand I'd have to order Starting Strength online, and being in Canada, that would be a two week wait.

3) Starting Strength has a kindle edition. Are there diagrams and charts in this book that would make the kindle edition useless?

Thanks!

Starting Strength. You should be able to download any spreadsheets from the web.

Good luck and please for the love of god eat the proper amount of calories and get 6-9 hours sleep daily.

I was going to mention this.

RonSwanson66

There's always one....most strength coaches today point to Starting Strength as the "bible" of strength training.

Name one high level strength coach who has said this. I'm not talking about internet-gurus, but people that actually coach high-level competitive athletes.


From Coach Don McCauley:
". NOBODY, THAT'S NOBODY should be doing low bar squats except powerlifters(because it is the form best used in the competitive squatting done in that sport). And, even they should only do them part of the year.

The high bar or Olympic squat, done to full range of motion and through the correct parts of the feet affects the functional, athletic strength far more than any other squat and is completely safe for the knees.

Doing low bar, parallel or 1/4 squats is a waste of prescious training time and will either hurt your body or give it no significantly new ability to produce force, unless you have been doing absolutely nothing.

CoachMc "

taso42

. NOBODY, THAT'S NOBODY should be doing low bar squats except powerlifters(because it is the form best used in the competitive squatting done in that sport). And, even they should only do them part of the year.

Damnit, now my mind is blown. JUST when I have more or less gotten used to the low bar position and have accepted it as my personal savior. Oh well, it does seem to feel much better to me than high bar did, so I'm going to continue like this for a while.... at least until I'm much much stronger. Or, I can just fancy myself a hobby powerlifter who doesn't compete.

thefuzz1290

I wasn't talking about his form, but the program itself. You can make arguments on the which squat is better, high bar vs. low bar, which I perfer high bar. However, this isn't the thread to argue form...and the mods have been locking a bunch of threads lately that get off topic.

To OP: Do your own research, and complete the program you feel most comfortable doing.

Rae6503

I did Stage 1 of New Rules and loved it. I also didn't like the weird stuff going on in Stage 2 so I never moved to it. I just started Strong Lifts 3 weeks ago and really like it. I think the deads and the rows do a great job of hitting my back muscles. That's where I've noticed the most improvement actually. I didn't think it was missing anything and have read several opinions saying not to modify it.

UponThisRock

I'm currently one workout away from completing stage 1 of NROL4W, however I'm not sure I want to continue with stage 2. Reason being, there is movement away from the big lifts and into more obscure exercises, and I am really enjoying the two big lifts I am doing (squat and deadlift).

I am considering Starting Strength or Stronglifts, as I want to continue regular squats and deadlifts, but also because I want to start benching, presses etc.

1) Which program would you recommend of the two?

2) I finish my current routine on friday, so I'd like to start a new one on Monday. Stronglifts is more accessible as I understand I'd have to order Starting Strength online, and being in Canada, that would be a two week wait.

3) Starting Strength has a kindle edition. Are there diagrams and charts in this book that would make the kindle edition useless?

Thanks!

1. They're pretty close to the same program, I wouldn't necessarily recommend one over the other.

3. I think the diagrams and charts would show up just fine in a kindle

Another program to consider: http://www.niashanks.com/beautiful-badass

Smuterella

bump

badgerbadger1

Thanks for the replies thus far. I am enjoying the feedback. Ron mentioned an alternative program, I'd love to hear more about others.

Rae, great to hear I'm not the only one who reconsidered at the end of stage 1.

Right now I'm leaning toward stronglifts because of the similarity, accessibility (iPhone app too). I'm appreciative of the feedback on SS because the detail that's been mentioned in the book, I'm into that and would consider purchasing it if for no other reason.

Keep the opinions/experiences coming! I want to learn MOAR!

Rae6503

The iphone app is pretty awesome. I don't have an iphone but my lifting partner does. It's cool. It tells you what weight you are supposed to be at, times your rests, and if you can't finish a set it gives you this encouraging message. Something like "It's okay, failures are part of the game, just don't go up weight next."

UponThisRock

The iphone app is pretty awesome. I don't have an iphone but my lifting partner does. It's cool. It tells you what weight you are supposed to be at, times your rests, and if you can't finish a set it gives you this encouraging message. Something like "It's okay, failures are part of the game, just don't go up weight next."

^^^I like this aspect of stronglifts over starting strength. In starting strength, you *must* be adding weight every workout. If you're not, it calls for a deload. I didn't follow this advice when I did SS.

badgerbadger1

Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.

Would you recommend deloading when starting this or a similar program?

I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.

nutandbutter

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.

Rae6503

Yeah I don't think adding 5 lbs a workout is too realistic for those of us who are fun sized. My progression isn't linear, sometimes nothing, sometimes 5 lbs/wk, others 10 lbs/ wk, but not 5 lbs per workout! I think the iPhone app allows you to alter the increment, and also the starting weight for the workout.

Would you recommend deloading when starting this or a similar program?

I noticed also some of these programs call for using a % of your 1RM. How exactly do you determine your 1RM? Right now I'm on 3x8 so not sure what I could safely do for less reps.

Honestly, I'd start with the bar (or much lower than you've been doing) then try the 5lbs every time. You'd be surprised how you can blow past your old weights. I was stuck at 95 on squats forever. I think I started at 65 on Strong Lifts. Moved all the way up to 115 before I had a failure.

And yeah, it'd probably be a good idea to take a week off before starting. I did.

badgerbadger1

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.

Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.

Rae6503

I don't do either so I'm not going to comment on what is better. But I did want to say I use the Jefit app for my android. You can make your own program on there and it's free.

Yeah, I use this. But it's not nearly as cool as the strong lifts app. It's a pain in the *kitten* to go from your routine back to the logs to find out how much you did last time, then add 5. Strong Lifts does all that for you.