rippetoe’s program consists of the bare essentials. all compound moves that works every single muscle group. it has a solid fundamental foundation to branch out from. such as the squats will indubitably lead into lunges, which will lead into bulgarian squats and other leg variations.
unknowingly, ive been ‘using’ rippetoe’s program for awhile and always advocated it to friends and clients. i agree with the simplicity of it; i myself use only these exercises
i only just started working on my arms (curls, extensions)
however, i do not condone the templates used in rippetoe.
before some of you start to cry and moan let me explain. ive been haunted by some because i believe that 3 x 12 would be much better for a beginner. why? because high repetitions for a beginner introduces the movement to the entire central nervous system.
it gives the lifters body more opportunities to make mistakes without high risk of injury.
my clients perform squats with light body bars for at least 3 weeks before they stand inside a power rack. during those three weeks their weaknesses are accessed and corrected. such as hip imbalances, neutral spine position, feet placement, hand placement, hip and shoulder elevation, etc. all of these components are paramount if they were to lift heavy loads properly. from there, i work their reps down to about 10 then 8 and then ultimately 5 - 6 reps per set…
this can take anywhere from 2 - 3 weeks.
another reason why starting with high reps is smart is muscle memory. repeating a movement many many times makes one more comfortable performing it in any condition. (diff parameters)
if one is comfortable performing a lift, he/she can focus more on moving the weight instead of running a check list in their mind while trying to move a weight. do you think pedro is really thinking about mechanics when hes throwing a fastball? or better yet barry zito? (cuz hes got a better fastball, im still a mets fan though) they dont. hence, they can adjust the speed and movement of the ball at will.
the high school athletes that i train can skip the 3 x 12’s because most of them have experience with certain movements.
but for a 40 year old mother of two who hasn’t had time to workout in 10 years, i start them from scratch. i just dont see the benefit of them trying to perform heavy loads so soon.
and ill end with this. i dont like telling people what to do.
i only offer suggestions and opinion.