Practical programming for strength training
by Mark Rippetoe · first published 2006
58% recommend42% neutral
Why HN recommends it
Covers the theory and programming of intermediate strength training: how to move past a novice program, choose loads and reps, and plan around goals like hypertrophy. Suits lifters who have outgrown beginner routines.
Summarised by Claude from recommending comments
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Rippetoe has a book titled 'Practical Programming for Strength Training'. It's good as well.
on “Beginner's Health and Fitness Guide” ↗That same Rippetoe reccommends high reps if your goal is hypertrophy and you are past the novice stage. Check his book Practical Programming for Strength Training for more.
on “Everything You Know About Fitness is a Lie (2011)” ↗I've really enjoyed Mark Rippetoe's writing about the difference between Exercise and Training. From the gloss for Practical Programming for Strength Training [1]: "Exercise is physical activity for its own sake, a workout done for the effect it produces today, during the workout or right after you're through. Training is physical activity done with a longer-term…
on “The Scientific 7-Minute Workout” ↗Recommended reading: Starting strength http://books.google.com/books?id=hq4kAAAACAAJ Practical Programming for Strength Training http://books.google.com/books?id=A5iWRAAACAAJ Both are by Mark Rippetoe.
on “Building muscle doesn't require lifting heavy weights” ↗…pleased it is working for you. I note in passing that Starting Strength aims for 3 workouts of 45 minutes duration -- less time than you are spending now. Edit: a good book to follow Starting Strength is Practical Programming for Strength Training, by Rippetoe et al.
on “The 4-Hour Dentist” ↗The first few chapters Rippetoe's "Practical Programming for Strength Training" explain a lot of the theory behind strength training. One of the first things it does it clarify the difference between exercise vs training. Exercise is just "working out", whereas "training" is a…
on “Fitness Crazed” ↗Nothing in this is new or unexpected. See Ripptoe and Kilgore's Practical Programming for Strength Training for a comprehensive guide in deciding how much weight to lift how many times.
on “Building muscle doesn't require lifting heavy weights” ↗I started there a few years ago, progressed past that to his other book, "Practical Programming for Strength Training", and now I'm all over the place. I went from more of a distance person to competing in strongman. I compete in a lightweight division, but still only doing 4 or 5 exercises consistently I'm at a…
on “This Is Why You Don't Go to the Gym” ↗I've really gone down the rabbit hole with barbell lifting in the past year. Yes, read starting strength, and also practical programming for strength training (rip's other big book). Read Fit, which Kilgore contributed to, and then find some good blogs (I recommend 70sbig). Barbell lifting can be the nerdiest way to work out.
on “What one book could give me a new, useful superpower?” ↗The books "The Barbell Prescription" and "Practical Programming for Strength Training" contain a lot of info on how to branch out from the novice program. The latter contains a small section on lifting for sports, while on his podcast Rippetoe emphasizes that you do general strength development…
on “Reasons to grow and keep big muscles” ↗…Listen so Kids will Talk." It pretends to be a book about skills for raising kids, but it's actually about really listening and connecting with people. It is AWESOME. My other go-to book is called "Practical Programming for Strength Training". It's about weight training (y'know, with barbells & stuff), but the principles are incredibly broadly applicable. It's about finding what works and what doesn't in pursuit of any goal. (Plus, physical…
on “Ask HN: I'm a really lonely college student. What can I do?” ↗…after a few reps nearly as much as you say. Then you don't know much about training the Olympic lifts or power movements in general. Take a look at this graph -- http://i.imgur.com/vFP0D58.png -- from Practical Programming for Strength Training (Rippetoe, Kilgore, & Pendlay, pg. 131). "Figure 5-3. Electromyogram (EMG) and force production tracings from a high-rep set. Note that the muscle fatigues as more repetitions are completed and that motor…
on “CrossFit's Dirty Little Secret” ↗…be optimal programming-wise if that is All you do. But it'll give you more strength increase faster than doing 8 reps. Your "there is no such thing" comment is wrong, though. I have in front of me Practical Programming for Strength Training by Mark Rippetoe, and there is a whole chapter that discusses the three muscle fiber types, twelve characteristics, and their relation to rep ranges. There is a continuum of strength v. hypertrophy, and…
on “Deep neck flexor exercises – Back and neck” ↗…10 - 12 rep range, as opposed to, say 5 reps. It's true that some training protocols call for much higher reps, but those are not typical. The appropriate references supporting this can be found in "Practical Programming for Strength Training" by Rippetoe, amongst other resources.
on “More weight, fewer reps works best.” ↗Rippetoe and Baker talk about this in Practical Programming for Strength Training. Heavily depends on the movement. 3x10s are fine for accessory exercises but will be too much volume for compound movements (if strength is the focus) and can actually retard progress in later stages…
on “Why strength training? A programmer's perspective” ↗