Rippetoe Clears Up Common Misconceptions | Starting Strength Radio #25
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- čas přidán 13. 07. 2024
- Mark Rippetoe refutes common misconceptions and conventional wisdom when it comes to strength training and Starting Strength.
00:00 Introduction
01:07 Comments from the Haters!
05:36 R@y G!LL!^Ch33z3r & today's topic: Common Misconceptions
06:35 Run to lose bodyfat
11:28 Lifting causes high blood pressure
13:56 Train more often, train more exercises to make faster progress
18:29 A variety of exercises are needed to make sure every body part is trained
24:02 Eat keto or Paleo to stay lean
28:17 Lifting causes women to get bulky
31:48 Toning
43:13 Yoga is important to stay loose and flexible
47:32 Functional training makes you stronger
52:11 Maximal gains can be made on a vegan diet
55:26 Building muscle, gaining weight, bodyfat
01:04:39 Your doctor is an expert on your body
01:07:40 Personal trainers know how to make people strong
01:10:23 Some people don't have the genetics to get strong
01:13:03 Getting too strong will slow you down
01:14:22 Getting strong will ruin your cardio
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I’m looking forward to Rip’s next book ‘ Starting Yoga. ‘.
😂😂😂
You progress in each pose favhe breaths at a time.
yeah couldn't tell if he was partially joking, i mean, some people who are soccer players or swimmers for example need a certain amount of flexibility to optimally perform in their sport
He's working on the veganism cookbook😆
I could watch an hour of comments from the haters.
Agreed
I swear this guy could have been an excellent King of the Hill character
wasn't one of the episodes set in wichita falls- tow the dallas cowboys tryout
Or Family Guy.
I'm 48 minutes into this episode and I would like to say this is the best one yet. You hand out a lot of good information in a short amount of time and in a concise manner. People should listen to this.
Show this video to somebody and they will go to a group cardio class. People literally cannot comprehend this concept.
Justin Bordwell I think you are correct. Rippetoe calls this narrowcasting, on a broad platform of course. The message can only be understood by a certain % of the population. Most people are perfectly fine living their way dreaming about toning and running for losing weight and going to physiotherapists to fix their back pain and take their endless medication to deal with their issues.
You can see the same phenomenon with food: supermarkets are brimming with choices not exactly known to be healthy, yet these products are there for the simple reason they sell. BS sells.
On CZcams the largest fitness channels are devoted to BS. People gobble it up. Oh well. I guess it's due to years of faulty breeding. In the old days, the feeble-minded and weak were weeded out. Now these people are ... Democrats, hahahahah. Sorry. I got carried away.
@@Fortress333 well said!
He is right!
I spent long time doing many exercices , like a bodybuilder do, just because my PT said that is the way.
When i started to work by my self, my PR went up!!!
Now i work 3x a week, do the basic lifts and surprise...i get results!
I am 44 years old, doing sets of 5reps, and when i was with my PT i always did sets for 15reps...because i was not younger anymore he said, and had to protect my joints.
Had a doctor at a physical ask me if I was doing low weight at high reps because I looked like i was in good shape (ending a cut) and i flat out said "actually I do high weight at low reps, my back offs are 8 which is the highest" and it was an akward silence
The more I listen to Mark, the more I think of him as the Norm Mcdonald of strength.
Honestly he was the best on SNL
He's a real jerk
What?
I would like to thank the people at SS for updating these older videos with the new CZcams timestaps.
The Skeleton tried to gain weight, but he didn't have the stomach for it.
That "gallon of milk a day" just keeps going right through him
Love Saturday mornings in the gym. Lifting weights and listening to Rips podcast is a blessed morning.
"Let's not be dumb. We don't have time for dumb." Rippetoe, Mark, 2019
I am indebted to Rip for teaching me, through his videos/podcasts/articles/program (Starting Strength), to love lifting and literally make it my hobby. I've gone from a measly 50kg squat to squatting 130kg for reps, and still going.
The longer I read these comments the more and more I believe that Rip is right when he says that he's only talking to people who are intelligent enough to understand what he's talking about.
I could not agree more.
When are we going to talk about the real deal hear? Is there anyone who doesn’t know that Riptoe is Mark Wolf? And to add to that, when is Riptoe going to admit his 23 & me results prove he is the great great grandson of Yosemite Sam?
I am a Female Powerlifter in the Masters Division,65 years old. When practicing my lifts, I realized 3 reps instead of five reps at various weights are beneficial for me,wgt 153, 315 deadlift, 180 Sqt, 140 bench. Enjoyed your video and thank you for being informative.
Mark. Great content love your videos keep them coming. Thank you
23:17 “Soreness is an immediate gratification thing”
Succinct and accurate.
1:00:45 - Omg this is literally the first time I have heard how to figure out calories if you are already overweight and want to lift heavy and try to transform your body. Thanks Rip!!!!
@Becoming Godsize thats very very rough, though. I suggest a simpler and more accurate method: Write the calories down of everything you eat for a couple of days.
If you have been staying at your current weight for a couple of weeks then that number is going to be your baseline, roughly (but not as rough as 10 times bodyweight) which you can then adjust.
Thanks for your honesty Mark
Mark. Thank you for your education. It has helped this 44 year old get in better shape
Another great vid!!💪💪
Mark still has the scapula in his back pocket.
Nearly choked laughing at this
Wish my comment had a little more steam than that
Great info as always and the honesty is duly appreciated. Not sure if the info or humor is the primary attraction!
It's a shame there are mostly negative comments, if that's true. I am 35, in sports since Im 5 years old, motivated by my father, European champion rower. Ever since I worked hard and am interested in optimizations, the science, bio chemistry of health and fitness. NOW THIS is some of the best stuff I have heard - on a level to Charles P - which I extremely appreciate - especially bc it's hard to find "new", unique and meaningful opinions these days. Love it. I love your core strength technique videos, your knowledge in all related areas, your style of humor, you also just have a great way of saying things.
Anyways - I am on a Welder program that I slightly adjusted based on learning from videos like yours. I track my results viciously and the progress is my fuel. In the past 5 months, I have 150% all my core lifts. I know you have mentioned that tripling a squat in 6 months is possible. ( Im 72kg, 178, ectomorph ) 1rm currently - bench - 100, s.press - 60, squat 105, deadlift 115 ). I am growing rather slow - partially because Im trying to be safe and avoid injury - previously ligaments in knee - three times - currently don't have the front one (and its ok), shoulder arthroscopy twice.. and partially because I would love to get to the best shape of life at 40 ( due to the systematic strength and other training training ) and then keep it for as long as possible.
I would love to explore the topic of ectomorphs - your experience and opinion about how do you think we should train, what is the healthy limit to keep, what about a weight we struggle to get and then keep ( I dont drink milk :D:D, once I get to lets say 75kg and feel good, to keep it, do I have to maintain 5000 calorie diet? ) and anything that you believe could help us perform best. One more thing - I am extremely competitive - have been a country champion in squash, have excelled in number of sports and still want to be the best in the world - and thats another reason why I started train strength systematically. best in the world in what? I know that may sound ridiculous - especially because I dont know the sport yet - some kind of powerlifting, or crossfit, or triathlon or maybe just a spartan race - I try to build on my previous experience and feel that I need to do this for my self.. Which sport you think is most realistic to master at this age in my context? one that has strength as element in it?
What an absolute stud
Mr Rippetoe is superb , his the Harry Redknap of the strength world. Proper old school luv it.
I swear I love this guy!
I mean when my girlfriend and I started working on a little more flexibility post workout, things got much more interesting in the bedroom. No other reason really. Just a couple of minutes after a regular heavy workout for me, she found it resulted in her having less joint pain while lifting heavy so she does it more often.
Another good one. Thank you.
This is consistent with my experience, particularly with regard to the keto diet. It helped me make a varsity rowing team, but I immediately noticed my strength decreasing. Once I made weight, I binged sugar and carbs to prep for fitness testing. Thank god I did. In any case, if you want to lose fat quickly, keto works. You will be cerebrally engaged but don't expect training to work well.
thumbs up for naming them!
This was one of the best ones yet.
Brilliant!. Dr. Ken Cooper , Aerobics, totally disrespected body builders and strength training and turned a generation away from barbells. He later changed his tune and advocated strength training. Pencil Neck. Cardio Queen. I am a child of 60's and remember his bullhit. Get strong. STAY STRONG! 🏋🙏👹
Me and my colleagues once had "orhtopedic lessons" from a doctor because we work physically.
That doctor told us lots of really really stupid shit.
My "favorites" (if you can call it that) where "Dont hold your breath when lifting because you will rupture your groin and navel."
And the absolute best part was when he actually showed a picture of a weightlifter, standing in frontrackposition with a bunch of weight. And he was downright furious and was like "how can someone even be so stupid?" and i was wondering what was his problem until i figured out that the guy was seriously thinking that the lifter was bearing the weight in his hands.
So no. Doctors dont know shit about lifting weights, but many think they do (and charge companies to educate their employees on how to lift!). They should have asked me, instead. Would have even done it for free out of the kindness of my heart (and, obviously i dont want my colleagues to get hurt; the likelyhood of which being severly increased after this.... lesson)
Hey, meat eating runner here. Running typically burns roughly 100 calories per mile. Yes, hard to run to lose weight. Yes, running economy is a thing. Problem is when you run more, you get hungry.
Cardio has other effects to i.e. the heart which havent been mentioned here.. I think everyone should do cardio
Rip's comments about forgetting "aesthetics" and training and eating for performance apply. If you can bench 315, you'll probably look like you can bench 315. If you can run a 16 minute 5k, you will probably look like that too.
roebelfroebel Heavy squats and deadlifts get your heart rate up, too.
I always get less hungry with exercise. Days i don't workout i get much more hangry.
Hey Rip, thanks for the hilarious misconceptions! Any thoughts on sumo deadz? Blessings.
I like your style dude.
Most of what is said on this channel I agree with and as much as yoga is a personal choice, there may have been a slight overlook regarding mobility and olympic weightlifting.
Listening to this at week 4 of my LP doing my third heavy squat day this week and I really hate rip right now. Squat sets have gone from 205 to 265 though...
You da man rip thank you
"Rippetoe Clears Up Common Misconceptions" must be the next SS t-shirt design
Rip has useful ideas for solving the homelessness crisis.
He needs to be on Joe Rogan
@6:35 Can confirm about the running... I'm not terribly fat but am about 25lbs overweight, and I decided last year to try and lose weight from running, since I like running anyway. Turns out that the *minimum* weekly mileage I need to maintain in order to see sustained weight loss is 50 miles per week. Anything less than that and the only measurable weight loss was from water. As a relatively big guy who doesn't have a runners build at all, that means 10-11 minute miles, and maybe slower on the long 18+ mile runs... so 10 ish hours per week running. I just don't have the time to do that consistently.
So this year I'm back to barbell training 2-3x per week and a more modest 25-30 miles per week of running. Dunno what it will mean for weight loss but it sure feels good to be getting stronger again!
bigmack70 And running is murder on your joints, especially when overweight.
Shout out to everybody up in Warshington state
You can feed a whole block of homeless people with one homeless person LOL got to love Ripp 🤣🤣🤣
Now we know why he structured his program around MWF.
@ 2:35 hilarious!
Take a moment in this video to analyze the movement patterns of Rips hands. Notice how they remind you of Dr. Zoidberg?
Now take a moment to imagine Rip performing the YMCA dance. You now have all the evidence you need to confirm Jordan Peterson’s theory that human beings evolved from lobsters.
He kinda looks like one too... and he is as hierarchical as they are. LOL
Is that why lobsters are psychic?
These comments from the haters wouldn’t be nearly as funny if it was anyone else but Rip reading them 😂😂😂😂
Are 3 x 5s good for toning?
I have a very immobile left shoulder and can't seem to get the bar across my back for squats without huge pain,so I'm front squating with the bar across the front of my shoulder,i'v only started doing starting strength work out and love it,I'm 53 and have been messing around in gyms for years with no real direction,this is the best weight training I ever done,is the front squat ok or will it be a negative going forward,it feels great at this moment?
Enjoy the front squats. You're going to be a ok brother
Rip I'm having an existential crisis I don't wanna die how do I deal with this
deadlifting 405 doesn't help
go up to 500 and then 550, then stop.
Dont listen to him, go for 555. It's a better number, but no more than that.
Squatting 405 will
Who wants to perpetuate these misconceptions? It's the fitness/exercise industry who profits from operating corporate gyms and propagating certified personal trainers. I did "strength training" for years before I realized I wasn't getting any stronger. It wasn't until a friend referred me to SS that I realized the contradiction between the popular misconceptions and reality. I am still a rank novice, but I have been getting progressively stronger at a consistent rate that is both measurable and satisfying. I only regret not getting to this point until I was 65 years old.
Possible to get more on exercise or training comment and soreness, I got lost on this ? 🤔
I *love* the way Rip says "vegans". 😂
Regarding muscle pain.... for the first time I have it in my bum ...after adding weight to my squat.... in a way I like it... just hope it will go away before my next squating ..
As someone who lives in Washington State, can confirm the truth of people doing warrior pose on a rock surrounded by sea lions.
Hey rip, always wondered, are you a godzilla fan?
Go off king
Please, Rip, put out a yoga video collection. You'll become the unintended new Bikram guy😂
I like when he talks about sourness. I think there is something mentally fatiguing about being soar continuously.
I hope this is satire
An Australian bowler (this is cricket for you Americans), Peter Siddle who was amazing at one point at the internstional level went on a vegan diet and lost a good 5mph off his bowling pace. Shame because he was quite quick. Vegan diets really aren't optimal, especially at high level sports where very little thing matters.
Weight training, is, in fact, *a remedy* for high blood pressure. High blood pressure/high heart rate *during* resistance training is normal-- it's supposed to happen.
"somebody named braphog" Rippetoe is acting like he doesnt know, but he knows...
Lol at about 55 minutes - truth!
Concept of Yoga have been bastardised by the marketing executives. Yoga is mainly a form of meditation not an exersise. India do have strentgth training or exersice form called "vyayam" which includes many similar things used in SS, it is the oldest system and it uses different equipments like Gada and etc.
LOL damnit Rip, IM a beta guy! I love muscular or bulky women! I'm going to start your program today hopefully I can put on at least 20 pounds of muscle in the next year or two I'm 5' 9" and 155 lb... I have that what people call "the skinny-fat" look at the moment
Mark is the Andy Rooney of fitness.
"Do you know how easy it is to kill a homeless person and eat him"?
😂 I'd watched just for the comedy
I never knew "press" was a 2 syllable word until I discovered Rip.
Many people use running and the gym to indulge in masochism. In truth running and weights need a tone of rest and your can’t get that training 6 times a week. Since I dialed back on frequency I’ve got stronger and not lost any athletic ability. Also my wife is happy with me not living in the gym...
the dude is wise
because of space and time restrictions i run an only deadlift program. it is my first time i deadlift. after 4 months people started to observe growth at my pectoral area. (around 140kgx3x5) what do you think? is it a postural thing or hipertrophy? and thank you for your great work. i have all the three big books. (46 years old male)
With the so called newbie gains and with beneficial genetics end the begging you could grow muscle anywhere doing anything. ... the answer is probably both
Every muscle that is attached from the humorous to scapula (biceps, triceps, deltoids, lats, as well as pectorals, rotators) must tense up in order to keep the humorous from being pulled out of the shoulder socket.
If you were to only do one exercise, it should be the deadlift.
Hi Mark, i love your podcasts. Kerp rolling them out. Thry are do informative and inspirational. We need more honest transparent CZcamsrs. Right now I feel social is becoming a place of alternative reality. You speak the truth but no one likes that because essentially strength training just involves the 4 primary lifts which does not sale like 109 exercise Jo weirdo can publish
It's interesting you suggest cannibalism because I am on a very strict vegetarian diet. I mean I only eat vegetarians and they tend to be pretty high protein.
My favourite internet curmudgeon
3:06 then the edit point! LMAO
I think the best way to add running into a strength program is to do short sprint work outs regularly. Not enough to burn a lot of calories or fatigue you but enough to create a testosterone spike.
I agree, plus imo CNS feels locked and loaded after some short sprints
Atonement 🤣 It’s funny ‘cause it’s true!
The lifting of the heaviest weight over the longest effective range. Question to Ripp: let's say on a clean, with the power clean i have about ten inches more range of motion, but with the front squat clean i can lift more weight. Wich is more effective? I know of course your answer, because you teach the power clean, but can you explain why it is so?
Because the squat clean is not that appliable to the people still getting used to low bar squatting. It teaches them to lift their chest. I might not be Rip but I've seen that answer somewhere on the SS website
Power cleans eventually become Cleans. This is not a bad thing. When you're there, you'll know.
Who else is in the comment section just to find the bottom 3% putting themselves on display?
Joshua Tate I’m here to see it and be it!
Rip you should make a documentary
So, by applying Rip`s model to yoga, a novice doing a linear progression yoga program three days a week and eating 5000 calories a day with GOMAD can expect.... A substantial gain in muscle mass and a broad effect on their body, especially the butt and gut.
I have to point out one thing in regards to your analysis about running and calories burnt. If you get more efficient at running thus reducing energy demands on the body you will obviously burn less calories however you will be faster and run more miles. If you take two people, one of them being completely out of shape and one being an elite athlete and have them both run for an hour, who do you think burnt more calories? The guy who probably waddled to like 4 miles or the guy that ran 10 miles? I use to run a lot and now transitioned back to strength training and loving the program so it's not a haters comment as such but wanted to point out you are wrong on this point Mr Rippetoe!
This is all moot if you would just run for 2 hrs per day. Good luck sustaining that without having previous strength training.
As a small guy at 5‘7“ who dated a girl who was 5‘11“ and way stronger than me for years I agree with him. Get a better boyfriend. Not everyone has these weird hang ups.
Hey can dude in the back (maybe the camera man?) get a second mic or something. I can't really hear his chime ins.
56:50 is that true? 3 months to get to that kind of level seems unrealistic to me and I'm in a similar situation (5 months in and bench is still around 75kg). Guess I'm not eating enough. I was way more skinny though, 65kg at 6'2'' 5 months ago (I know...). Now ~5 months later I weight 76kg. Is that good weight gain, or should I eat even more?
I’ve been eating 2500-3k calories per day and drinking 1k for 2 months or so. I might have gained 10 lbs
You have put on over 2kg a month or about 5lbs a month. I would consider slowing down soon to about half that rate and transitioning to a cut if your waist becomes 37inches or wider (dunno off hand what that is in cm) as you start to increase your risk for obesity related diseases. I would not recommend eating more than you do currently as it will be mostly bodyfat unless you are taking PEDs.
Josh Altman idk if you’re talking to the OP or me but he was down scrawny by the sound of it. I was 185 lb at ~ 5’ 10” and now I’m ~195 lb. My waist might have increased by an inch or so? I’ve done this program 2x before and have sputtered out around week 4-5 from not eating enough. My lifts have continued up and I’m no where close to worrying about health issues caused by weight.
@@K-bob_45I was talking to the OP. Untrained people on legit anabolic steroids can't gain more than like 10lbs of muscle in 3 months. If you are natural the liklihood of you having a good partitioning of those extra calories towards muscle instead of fat when you are gaining 5lbs a month is extremely unlikely. While he may still be skinny, putting on extra bodyfat will not make him any stronger so why go at such a high rate, especially after 5 months of lifting? I am not saying he needs to do a cut, but that he should start to slow down his bulk and then cut when he reaches a 37in waist which will eventually happen if he continues to eat in a surplus. Also, have you considered moving past LP? You cant run it forever or else everyone would squat thousands of pounds a couple years into training. www.nejm.org/doi/full/10.1056/NEJM199607043350101
Just to be clear, fat free mass is not exclusively muscle tissue.
Josh Altman I’m only really about 2 months or so into the LP so probably not gonna change it up drastically any time soon. I haven’t stuck to it religiously either and I’ve still seen progress. Probably about to invest in a belt and keep on trucking
🇺🇸
I just did PR on bench and soreness is real! That aside, the idea of progressively adding weight has helped me immensely.
I have to add, I was listening to this while benching a fairly heavy weight and I damn near dropped the bar on myself listening to Mark talk about sexism.
wheeew, i just barely made the "Little Beta F'er" cut-off height/weight....
What you weigh now 1 year later?
Most personal trainers also know how to speak and sound AS IF they know the answers to all you need to know in the guy....
LOL 29:00 had me on the floor, RACist kek
at exactly 30:35 Rip gets wood lmao
You mention fat & skinny novices, but many subjects are in-between, more like about 25% fat, so adding 75% muscle will keep their total fat% the same. As "lean weight" isn't all muscle, adding muscle while maintaining the same fat% actually improves the muscle-to-fat ratio,
Oral Lamisil for nail fungus bro
10 minute mile? I'm over 50 and could run that. When I was much younger, I could run a mile in 5.5 minutes and tended to run for about 3.3 miles.
@6:35 I know a guy personally who is built just like me, that is, in politically incorrect lingo, a fat guy, he runs 10K's regularly and swims 1200m at a time in an Olympic pool without stopping or hardly even slowing down; and he is also a very successful martial arts competitor. He should weight 150lbs if those people are right... Cardio never has attributed much to fat loss and hopefully people are starting to wake up to that.
If personal trainers were paid by each pound their clients can lift. All gyms would look like barbell clubs. Equipment companies would melt down their kettle bells and swiss balls to keep up with the demand for bumper plates. Droves of soccer moms and executives would start chasing the pump. Steroids would be legalized. Captain Kirk's 1000lb double would be memorialized on the back of the 20 dollar bill. The U.S.A. would become the most yoked country ever to sit on the UN security council.
27:10 canibalism diet
The muscle vs fat gain example is terribly unrealistic. If a kid is 155lb, assuming he is at 15% body fat, and gains 30lb to 185lb, a 25/75 fat/LBM ratio would mean he will have gained about 1.5% body fat. Thinking it is possible to only gain 1.5% body fat for 30lb of weight gain is crazy and paints a completely unrealistic picture of what will happen. The more realistic scenario is that the kid will gain 5% body fat, and will be close to 20% after gaining 30lb. This would assume a 40/60 fat/LBM ratio, which is far more realistic. Most guys after a proper LP are fluffy, or downright have bellies, depending on how aggressively they push it. A 1.5% body fat increase would not cause that.