Starting strength is actually a book written by Mark Rippetoe. Brilliant stuff if you want to learn the basic bb lifts. Good even if you think your form is good, we can always improve
But “starting strength” usually refers to the program that is outlined in the book. That link in the online wiki for it, contains a few diff. versions of the lift, lots of videos, stacks of info for you to get up ya!
ws4sb 3, by defranco.
Basically based off of the westside programs for powerlifters. Much more athletically minded. Much more user friendly.
Here’s how I compare the two programs…
Starting strength is simpler. You just do the program as is. No need to think, or plan, or anything else. Just go to the gym and lift!
Adds some serious lbs to all of your major compound lifts.
Gives you a very good solid base of strength.
Linear gains- add weight to the bar every work out.
A good steppping stone into powerlifting workouts
Loads of good intermediate programs that this is a logical step into- madcow, texas method etc.
Lack of variety, although there are a few things you could add to the program, or a few exercises that you could substitute for one another, this is very, very limited and generally frowned apon.
If BB is you goal, this could be a good starting point to get good strength, but will prob. leave arms and calves lagging if you stay on the program for a decent amount of time.
ws4sb’s is good for people who want more variety in their program. Good for those that get bored easily.
Good if you know what your weaknesses are because you can prioritise them.
More generally athletically minded, will build explosiveness more that ss IMO.
More asthetically minded too, with more iso work.
Training 4x week- if you wanna be in the gym more often, this is a pro.
Builds good base of strength.
You could almost stay on this program indefinitley, just cycling between exercises.
More complicated. You have to make choices about what exercises to include. You may have trouble making balanced choices, and end up with lagging muscle groups, or at worst- muscle imbalances that may lead to injury.
Slower overall gains on the three big compound lifts, because you have to prioritise certain lifts.
training 4x week, and longer workouts- could be a con if you are time poor.
That’s about all that I can think of for now…
Hope this helps you. Both are very good programs, and you will see good gains on either of them. Just take a look at both sites and decide which one is better for your goals.
Let us know what you think!