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Starting Strength, by Mark Rippetoe
Free PDF Starting Strength, by Mark Rippetoe
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Starting Strength has been called the best and most useful of fitness books. The second edition, Starting Strength: Basic Barbell Training, has sold over 80,000 copies in a competitive global market for fitness education. Along with Practical Programming for Strength Training 2nd Edition, they form a simple, logical, and practical approach to strength training. Now, after four more years of testing and adjustment with thousands of athletes in seminars all over the country, this third edition expands and improves on the previous teaching methods and biomechanical analysis. No other book on barbell training ever written provides the detailed instruction on every aspect of the basic barbell exercises found in SS:BBT3. And while the methods for implementing barbell training detailed in the book are primarily aimed at young athletes, they have been successfully applied to everyone: young and old, male and female, fit and flabby, sick and healthy, weak and already strong. Many people all over the world have used the simple biological principle of stress/recovery/adaptation on which this method is based to improve their performance, their appearance, and their quality of life. SS:BBT3 is your complete guide to developing strength -- the foundation of athletic performance and the key to long-term health.
-- Why barbells are the most effective tools for strength training.
-- The mechanical basis of barbell training, concisely and logically explained.
-- All new photographs and improved illustrations of all the lifts, and the biomechanics behind them.
-- Complete, easy-to-follow instructions for performing the basic barbell exercises: the squat, press, deadlift, bench press, power clean, and the power snatch.
-- Revised instruction methods for all six lifts, proven effective in four years of seminar, military, and group instruction.
-- How the human body adapts to stress through recovery, and why this is the foundation of the development of strength and lifetime health.
-- How to program the basic exercises into the most effective program for long-term progress.
-- Completely indexed.
-- The most productive method in existence for anyone beginning a strength training program.
- Sales Rank: #6664 in eBooks
- Published on: 2013-11-07
- Released on: 2013-11-07
- Format: Kindle eBook
About the Author
Mark Rippetoe is the author of Starting Strength: Basic Barbell Training, Practical Programming for Strength Training 2nd edition, Strong Enough?, Mean Ol' Mr. Gravity, and numerous journal, magazine and internet articles. He has worked in the fitness industry since 1978, and has been the owner of the Wichita Falls Athletic Club since 1984. He graduated from Midwestern State University in 1983 with a Bachelor of Science in geology and a minor in anthropology. He was in the first group certified by the National Strength and Conditioning Association as a CSCS in 1985, and the first to formally relinquish that credential in 2009. Rip was a competitive powerlifter for ten years, and has coached many lifters and athletes, and many thousands of people interested in improving their strength and performance. He conducts seminars on this method of barbell training around the country.
Most helpful customer reviews
348 of 375 people found the following review helpful.
The Lost Art of the Barbell
By weekend warrior
I'd recommend this book for just about everybody who lifts weights. Beginners can greatly benefit from it to learn good form right off the bat. Experienced lifters might also want to check it out because, a) there's always more to learn, and b) your form might not be as good as you think it is.
So what's the book about anyway? Well, the Cliff Notes version is that its a book on how to lift weights PROPERLY using a barbell. A few details:
-the book spends a lot of time discussing the details of all the basic barbell exercises, such as the squat, the bench press, the deadlift, the press, and the power clean. As you might have guessed, the book devotes a whole chapter to each movement. For instance, the squat is discussed on pages 8-63, while the bench press is discussed on pages 66-102- I give you the page numbers to show you how in depth the book goes into each exercise
-you'll learn a lot of details that are often times neglected, such as grip, and the placement of other body parts that are indirectly used during an exercise. As an example, the book spends about 4 pages discussing foot placement during the bench press exercise.
-the book is filled with pictures and diagrams. In fact its hard to find a page that doesn't have one picture or diagram on it.
-the book does also cover "useful assistance exercies" as well, such as chin-ups, dips, rows, barbell curls, etc.
The book ends with a nice section that talks about a lot of "miscellaneous" things, things such as the order of doing exercises, warm-up sets, nutrition, soreness and injuries, etc. As you can see, this is a pretty detailed and comprehensive book, a book I think all weight lifters, beginners and experienced, will get a lot out of. Also, weightlifters with bad shoulders should check out Bulletproof Your Shoulder.
353 of 381 people found the following review helpful.
The best book ever written on strength training.
By Jim Wendler
I've been championing this book for years now and my feelings haven't changed - this is THE book for strength training. I received a copy of the 3rd edition a couple of weeks ago and am in the process of re-reading the book. Not only is the book clear and logical but it is entertaining. This is the book you should buy your kids when they want to start lifting. This is the book you get your husband when he realizes he is way too fat. This is the book you buy yourself when you are done conforming to the ridiculous fitness trends of circuit-circus training and trendy chrome gyms.
This is the book that you buy when you want results.
382 of 432 people found the following review helpful.
Very detailed book, but with its shortcomings, as well
By JOSHUA S GOLDSTEIN
There is a lot to say about this book. Some will love it, and others will be bewildered by it. Hopefully this review will enable you to make a more informed decision before buying it.
Pros:
* The author has a very fine grasp on anatomy, and when he explains the lifts, he goes into great detail in his explanations to tell you why you should lift in one way vs. another. For instance, he advocates arching your back hard when performing a bench press to increase the angle of the attack of the pecs. Likewise, he spends a GREAT deal of time explaining that the arms should NOT hang plumb in a deadlift, since, if the shoulders are forward of the bar, this enables the traps to be perpendicular to the humerus and maximize the force of their isometric contraction. You need not be concerned with these particular details while reading this review, but be aware that Rippetoe will spend considerable amount of time talking about them.
* Rippetoe is extremely thorough. He talks in great length about every aspect of the lifts, including stance, breathing, grip, neck position, and so forth. Each small aspect of the lift is expanded in great detail, with large discussions about why altering that aspect might adversely affect the lifting efficiency or safety.
Cons:
* There are not enough illustrations to adequately demonstrate all the body parts and their relationships that Rippetoe speaks about in the text. There are many *photos*, but you need *illustrations* for the muscles and ligaments. For instance, I have several times read the section on shoulder impingement in the chapter on the bench press, but the one or two illustrations do not, in my opinion, adequately demonstrate this. You may say, "Yeah, but who cares? I just want to know that there is a problem of shoulder impingement," but if that's the case, you do NOT need the extremely lengthy explanations in this book or most of the illustrations in the first place. In other words, this book would be overkill for you.
* Rippetoe is often thorough to the point of beating a dead horse. As an example, he spends no less than a full page of text telling you that you should never bench press with a thumbless grip, when he could have condensed all of that text to, "Never bench press with a thumbless grip. IN ALL CASES, for your safety and maximal strength, wrap your thumb around the bar." If he really felt that he needed to support his case, he could have expanded the text to a paragraph, perhaps, but the amount of text for this one point is really enormous.
* It's unnecessary to caption a drawing of a guy using plate rebound to deadlift with, "If you do this, you're a p---y." When you talk or write like that, you sound like a meathead. Rippetoe is quite knowledgeable, so I won't label him a meathead, but he flirts with the title when he goes overboard when doing things like that.
* While Rippetoe explains many things, there are certain subtleties that are not addressed. For instance, he makes it very clear that the point of weightlifting is not to be big and pretty but rather to become functionally strong, and this is one of the reasons why you do not use plate rebound when training for the deadlift; the point of doing the exercise is to get stronger, not to cheat yourself out of work that makes you stronger. But if that's the case, why do we use the viscoelastic stretch and bounce at the bottom of a squat? Wouldn't a "true" squat be done from dead stop at the bottom, like one might have to do if loaded in real life from a squatting position? After all, in real life, when does one load himself, dip, and then come up? Another example of a lack of explanation would be why one arches during a bench press. Yes, there's a better mechanical advantage, but you're also shortening the range of motion--generally a cardinal sin in Rippetoe's book, because you're "cheating." If we don't believe in shortening the range of motion in other exercises, why is it acceptable in the bench press? In real life, if I had to lift something (say, in the event that I was stuck under something), perhaps I wouldn't be able to arch my back, so don't I want to train for real life, as in the deadlift and other lifts?
All in all, I enjoy this book, but I think it's important for people to get more than the glowing reviews that people always give Rippetoe. I am not a personal trainer, but I regularly lift, and I use Wendler's 5/3/1 system for my programming.
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