Starting Strength and adding weight

KintsugiCurlyQueen
KintsugiCurlyQueen Posts: 68 Member
in Fitness and Exercise
Hi guys and gals,
For those of you familiar with SS - although I understand the concept of increasing the weight each set, I just can't understand how I'm going to be able to for the overhead presses. Even the empty barbell is a good few sets away yet. Will fixed barbell weights suffice until I get there? And I'm assuming I only add weight on successful sets?
Thanks in advance for any replies! :)

Replies

  • carldutton841
    carldutton841 Posts: 81 Member
    Hi the easiest way is to lift what you can until your comfortable with it then increase the weight slightly and so on. Over time you will be surprised how much more you are lifting
  • sgt1372
    sgt1372 Posts: 3,997 Member
    Do you have access to lighter weight bars -- 25 or 35# commonly used by women? If so, start w/them. If not, try lifting a standard 45# bar and increasing the reps/sets until you can do 3 sets of 5, which is standard for most lift in SS. Then start adding weights according to the program.

    If you cannot increase the weight in 5# increments, use less weight. Fractional plates are available in 2.5, 1.25, 1, 3/4, 1/2 and 1/4# increments BUT most gyms do not have them. So, you may have to buy them and bring them to the gym yourself. Use the heaviest increment that you can add so that you can still do 3x5. Lower the increment as necessary until you plateau, which should take at least 3-6 months.

    Do not be in a hurry (like men) to increase the weight ASAP. The objective in a novice linear progression strength development program is to continue to increase strength by increasing the weight lifted. It doesn't matter if you're increasing the weight by 5, 2.5, 1 or 1/2# each time. It only matters that the weight is increasing. If it is, you are getting stronger.

    Good luck!
  • Unknown
    Unknown
    This content has been removed.
  • shor0814
    shor0814 Posts: 559 Member
    Just to be clear, you don't increase the weight every set, only every gym session and only if you were able to do the full 3x5 the previous session (for the most part).

    Fixed bars are fine as long as they are wide enough for correct hand position. Body bars, technique bars, orestaurants anything that you can find that is heavy enough for you.

    Your increment can be less than 5# each session as long as you increase it after each successful session.

    One warning, if you use fixed weights the Olympic bar will feel different when you get to it because of the thickness and width. Just be aware of that and accommodate it.

    SS is short for Starting Strength, a beginners barbell program by Mark Rippetoe. It is similar to Stronglifts but is a 3x5 program and uses power cleans instead of rows. The book that describes the program is one of the most detailed lifting books out there and worth the read.

  • Unknown
    Unknown
    This content has been removed.
  • auzziecawth
    auzziecawth Posts: 244 Member
    carldutton841 wrote: »
    Hi the easiest way is to lift what you can until your comfortable with it then increase the weight slightly and so on. Over time you will be surprised how much more you are lifting

    What he said
  • KintsugiCurlyQueen
    KintsugiCurlyQueen Posts: 68 Member
    Many thanks for all the replies! Got a good idea of what i can do to confidently work around the problem now.
    shor0814 wrote: »
    Just to be clear, you don't increase the weight every set, only every gym session and only if you were able to do the full 3x5 the previous session (for the most part).
    Thank you! So glad you picked up on that. I was losing the will to live before actually starting the program when I read it as sets as opposed to per workout!

  • KintsugiCurlyQueen
    KintsugiCurlyQueen Posts: 68 Member
    lulufit5 wrote: »
    So, this is not answering your question OP but asking you a question instead....i hope you can forgive me :) What is SS? I am going to be starting lifting and am doing some research. Have a bench, bar, and a whole set of weights gathering dust in my basement so I'm gonna get it set up and looking how to get started doing it right so as not to hurt myself. Only experience I have is with Body Beast and my adjustable dumbbell set 5-25lbs. So its going to be a new experience :)

    Its definitely well worth checking out! If you do start, feel free to hit me up :)

Categories