can you really expect to squat 1.5x with a beginner program?

[tarun]

Like for me... I was 230 pounds when I started Starting Strength 3x5. I don't think there is any way in hell I could get 1.5xBW squat (which would be 345lbs) with a beginner program like this... do you agree? I'm sure its a lot easier if you weigh like 150 pounds like a lot of lightweights here, 1.5x 150lb bodyweight squat would be...225..

[arehb]

Depends on mostly fat percentage, rest, diet, and age.

[Mehdi]

Why do you focus on what you can't do? Why not asking how you can get the most out of the program?

[tarun]

Naw, its just cause I quite Starting Strength and moved onto MadCow's because I thought I wasn't a beginner anymore cause I couldn't add weight workout-to-workout for a LONG time. But now that I've discovered I've been undereating, I'm wondering if I should go back to a Starting Strength-like routine again...

[ricepower]

The way I understand it 1.5xBW really isnt that much. Ive been doing this programme (my first ever training) for just over 4 months, I have had lots of flexibilty issues and a knee injury in that time (not from weights) but have gotten to BW. I can see myself getting to 1.5 by the end of the year hopefully. For most lifters etc ive met, they mostly have the opinion that the first year is 'just getting used to it' and I must say I agree. Most sports which get athletes to squat expect at least 1.5x BW. I know most female sprint cyclists can do well over 2x, many of them 3x.

Just because this programme is labelled 'beginner', does that make it any less effective? I have found it refreshingly simple and lacking BS. Its working for me.

[Somboa]

When we say 1.5BW do we mean 5x5 or 3x5 or a 1rm?

If it's a 1rm I think it's very doable. I've never squatted before as everytime I would try with 135lbs, my ass/legs would be sore for a week after and I would say screw it.

Well now I'm on the beginner program and have been since mid January 09 and am now squatting 245lbs at 3x5. I weigh 185lbs so the 1.5BW is within striking distance, again, assuming it's for 1 rep.

[sean]

Like for me... I was 230 pounds when I started Starting Strength 3x5. I don't think there is any way in hell I could get 1.5xBW squat (which would be 345lbs) with a beginner program like this... do you agree? I'm sure its a lot easier if you weigh like 150 pounds like a lot of lightweights here, 1.5x 150lb bodyweight squat would be...225..

I weigh 220 and am squatting 310x5x3, with a 335 1RM. Beginner programs work.

[tarun]

How tall are you? And how many calories a day do you eat?

[holvoetn]

Beginner is only to determine your ability to add increments every workout.
Once you can not do that anymore for a certain amount of sessions or time, you need to move on.

Stay as long as you can with a beginner type program to gain the strength which is needed for the more advanced versions.

I started in October and with a lousy average of 1.2 sessions per week (yeah yeah ...) I was able to go from bar to 140kg at 85kg BW.
I had a setback in January/February due to a quad injury (something from 10 years ago which popped up again).

Imagine where I would have been at 3 sessions a week ...

So yes, the program works.

[sean]

How tall are you? And how many calories a day do you eat?

6'2", 5000 cal/day minimum.

[tarun]

Haha maybe its the 5000 calories a day that might've helped you out that much. Apparently (after calorie counting I discovered this), I've been eating < 2500 calories a day... now I've slowly started increasing my calorie intake, and I'm starting the metabolic diet.

[papaganz]

The way I understand it 1.5xBW really isnt that much. Ive been doing this programme (my first ever training) for just over 4 months, I have had lots of flexibilty issues and a knee injury in that time (not from weights) but have gotten to BW. I can see myself getting to 1.5 by the end of the year hopefully. For most lifters etc ive met, they mostly have the opinion that the first year is 'just getting used to it' and I must say I agree. Most sports which get athletes to squat expect at least 1.5x BW. I know most female sprint cyclists can do well over 2x, many of them 3x.

Just because this programme is labelled 'beginner', does that make it any less effective? I have found it refreshingly simple and lacking BS. Its working for me.

I doubt a sprinter can do a 3xBW full squat . I see a lot of professional track athletes and they all do quarter squats .

[ricepower]

I doubt a sprinter can do a 3xBW full squat . I see a lot of professional track athletes and they all do quarter squats .

I can find some references by coaches etc if you really want, but just look at the legs and beleive:

[papaganz]

What's so impressive about those things?

[Mehdi]

Ben johnson was said to squat 600lbs for reps at 200lbs body-weight. (And taking steroids doesn't take anything away from this performance)