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truputi pakopinsiu ka apie sita raso programa

The Starting Strength programs are primarily designed for skinny male teenagers who want to get bigger and stronger, especially for athletic purpose. However, it can and does work very well for ANY novice who wants to get stronger on the basic/core compound movements. This could be a brand new lifter, somebody who has been 'going to the gym' for years but never followed a solid and GOOD routine or an iron veteran returning from a lengthy layoff.

If you can keep up with the rate of progression and want to get stronger SS should be a consideration. However, the rate of progression is very aggressive and copious amounts of food and sleep help substantially. It is possible to run SS while on a cut (that, a caloric deficit where you lose bodyweight) if you are, no offense intended, overweight/fat enough and especially if you are also a complete newbie to weight training. On that note, here is a brief article about this (and more) written by Mr. Rippetoe:


Can I also build muscle and gain size while on Starting Strength?
Yes, you can. If you follow the program properly you will gain muscle. As a general rule if one lifts heavy weights and gets stronger while doing so (IE, lifting heavier weights as time goes on) while eating properly (adequate calories and protein) their muscles will grow. While it is true that the type of weight training used by strength athletes and body builders are different from one another the fact is that at the novice stage those differences are less significant. If your are primarily after looks and not strength or performance you may want to venture into the Workout Programs section and look for All Pro's simple beginner's routine. It is currently in a sticky at the top of the forum.

Paskutinį kartą taisė Ptycka (2012-03-09 17:42)

Ptycka rašė:

manau dar pora sav palaikysiu ir keisiu kaip tas splitas? del seriju/pakartojimu man dilema cia..

jus per daug susikoncentruojat i tuos pakartojimus. Pats juk asmeniskai jauti kai darai ar sunku ar lengva buna. Jeigu lengvai darosi tai negi meti stanga kai padarai x8? padarai dar kokius 4 pakartojimus ir zinai, kad gali imt pora kg daugiau. Jeigu jau jauti, kad kelnes pilnos ir jau ties 5 pakartojimu technika kencia tai velgi svori susimazini.

Ptycka rašė:

cia tiesa istikro... idomu kaip progresuos kai nereiks 3x per savaite squatint jau per daug daros

bent jau tada viena is ju pakeisk i front squats.

tikslas dabar tik mase bus . ir kad neauga prie 5 pakartojimu nesamone , auga viskas normaliai aisku butent masei dabar varant geriau gal augs , o squatai imesti 3x nebereikalo

Paskutinį kartą taisė Ptycka (2012-03-09 18:08)

O squatai imesti nes stimuliuoja daugiau augimo hormono kune kaip supratau

Su mases programa daugiau pumpo, daugiau vandens raumeny, didesnis pries veidrodi tam kartui atrodai. Va ir visa kokybe... Problema su jegos programa, kad raumuo nespeja atsistatyti tokias tempais. Esu dares SQ ir 3 kart sav ir 1, tai su 3 kart zymiai geriau auga jega, bet apimtys ne.

siandien fule 1h po ilgos pertaukos sunkei sunkei seniau 1,5h pilnu pajegumu ir kojos atprate pritupimai jaucias

pries metus 85 pries puse 70 dabar 80

kaip ir praejo rankos skausmas db tik koja reik gyditis eisiu jauciu pajudet peciai+bicas kazko tokio

Nu liuks snd antra trefke krutine padariau skausmo beveik nebejauciu sia savaite tesiu taip lengvai kita sav imsiu vel sena gera sistemele ir sieksiu traukos 150x5 squatu 140x5 ir spaudimo 100x1 PS

Ilgesnio laiko tikslas yra pasiekti 170 trauka 150-60 prit ir 110 spaudima x5 tada imsiu Uper/lower arba Fullbody

Paskutinį kartą taisė Ptycka (2012-04-17 20:51)

nuo ko trauma?

siandien petukai lengvai hanteliu spaudimas sedint 16x5x2 , 22x10 25x8 22x8x2, kelimas i salis, i prieki 7kg , gusciojimai 27kg hanteliai 3x12 kazkas tokio dar blauzdos +presas