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Originally Posted by TheSutterDynasty
Starting Strength is a beginner's program for intensity training. Intensity training generally focuses on the big compound exercises (squat, deadlift, bench press, t-bar rows, olympic lifts), and on the lower rep range (1 - 4 reps). This lower rep range causes neural adaptations much more than hypertrophy. Intensity training is the route to go for maximum strength, but of course there is a cost. When you intensity train - especially with periodization - there is a high risk of injury and it's just plain hard. 1RMs (which you would work up to in a periodized model) are very difficult; you need to have perfect form before you should even come close to attempting them. That said, intensity training is the more efficient resistance training, because you spend less time in the gym and more time recovering because of the high stress of the low rep range on the neural component. It's a common misconception in the intensity field that you need to eat a lot and gain fat to gain the maximum amount of muscle, which is plain old false. Most of the guys you see that intensity training have substantial body fat.
As was mentioned, you're potentially missing ab/lower back which are very important.
You're doing volume training in the 6 - 10 rep range, which is the hypertrophy range. Generally volume training means higher reps, more exercises, higher frequency (days / week) and therefore a lot more time in the gym. There's also a lot less potential injury, it's a lot easier (again, 1 RMs are hard!), and it's much more sustainable long term.
So it depends on your goals. If you want efficiency, go for intensity training if you're prepared to learn the proper form! The advanced intensity programs will not only give you much better strength, but likely more hypertrophy than the advanced volume programs (despite the rep ranges). But of course there is a cost. If you want to stay in the volume rep range then there are several alterations that you can do to your program including periodizing it, increase the frequency (days/week), which exercises, # of sets, etc.
Right now I'm on a long term advanced volume training program. I can train all year long without missing a day or ever feeling tired. I have non-linear periodization built in. If I were to really go hard for strength and hypertrophy, I would build a periodized program that builds up to 1 RMs and peak strength. I always fall back to my volume training; it also allows me to train cardio hard without ever worrying about overreaching or overtraining.
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Just curious - what is your experience with starting strength?
Some of this is correct and some is not.
Read the book. If done right you will gain minimal fat. I had a visible six pack the entire time I did it. If you eat a lot of junk you will gain fat. If you eat good healthy food the weight you do gain will be mostly muscle. You are eating to recover. If you don't eat enough you will not maximize your gains and will stall sooner.
My calories broke down to about 60% fat, 25% protein, 15% carbs give or take anywhere from 4100 to 4600 calories in total. I tracked it via fitday.
One random day - 4100 cals
304.5 grams of fat - 66%
132.9 grams of carbs - 12%
225.0 grams of protein - 22%
A novice is determined not by how long you have lifted or how much you can lift, but by whether or not you can still maintain gains in a linear fashion. It is the easiest way to gain strength and you want to take advantage of it for as long as possible.
You do need good form and Rippetoe covers this extensively in the book. This is a well proven program. Rip was a competitive lifter and he knows what he is talking about
:
http://startingstrength.wikia.com/wiki/Mark_Rippetoe
http://startingstrength.wikia.com/wi..._Strength_Wiki
If you want to gain strength this is the program to do - in a lot of cases even if you have lifted before you will still see benefit. I did crossfit for 2 years before I did this, so I had lifting experience prior to it. If you don't want to gain size don't eat to gain size. Keep the calories lower. The amount is very individual depending on a whole host of lifetyle factors etc.
You don't need separate back and ab workouts - squats, deadlifts and presses work your entire core far better than isolation excercises - what do you think is stabilizing that heavy barbell when it is on your back? If you want to do them as accessory excercises go ahead, but do not focus on them.