June 02, 2025
Overrun Edition
On Starting Strength
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Caffeine, Maintenance, and Giving up –
Rip answers questions from Starting Strength Network subscribers and fans. -
Rethinking the Basics of Strength Training by Mark Rippetoe –
Strength training is not bodybuilding, where the primary consideration is the individual muscle bellies and how to train them for appearance and aesthetics. Strength training improves… -
Trout and Eggs –
Mark Rippetoe shows you how to make a fine breakfast of trout and eggs in this episode of Contemporary Texas Kitchen. -
Triphasic Training by Kim Goss –
One of the most popular presenters on the strength coaching speaker circuit is Cal Dietz M.Ed., CSCS. He is best known for Triphasic Training, a book he co-authored with Ben Peterson… -
Wrist Over-Extension in the Press –
Rip and Chase demonstrate a correct press grip and an over-extended press grip. - Weekend Archives:
Under-recovery by Carl Raghavan –
Training hard is one thing, but recovery is everything! If you’re struggling to make linear progress on Starting Strength, you are most likely under-recovered – not over-trained. How can I… - Weekend Archives:
Bad Advice About Higher Reps by Mark Rippetoe –
As we get older, many of us go to the doctor more than we should. We ask the doctor about things doctors don’t really know much about, like diet and exercise. Doctors – having had no…
In the Trenches
Lindsey Nelson squats 135 warming her way up to her worksets at Starting Strength Atlanta. Whether your rack neighbor has one plate on the bar or four, the chief factors for both of your training progress will be consistency and good technique. [photo courtesy of Brent Duckett]
Anup Majumder completes a set of 5 at 135# at Starting Strength Columbus. [photo courtesy of Paul Jackson]
Robin joined Starting Strength Cincinnati after the birth of her first grandchild. 6 weeks later and she’s already noticing how much easier it is to carry and handle him. [photo courtesy of Luke Schroeder]
Get Involved
Best of the Week
Spondylolisthesis AND Degenerative Disc Disease
BJohn789
I would appreciate your feedback (and maybe Sully’s) on a current issue.
Background: 52 years old. 5’9″, 200 lbs. Former college wrestler and lifelong lifter (although I now know I’ve lifted incorrectly for most of my life).
Have been following the NLP for ~10 years, with periodic restarts after injuries/surgeries, etc. Having lifted wrong for years and years, it was fantastic to shift to staring strength and learn to ligt with the hips instead of the knees/quads for the squat (which was great since I’ve already had 3 meniscus tears). Have had mild spondylolisthesis forever, without any issue
~ 1 month ago, felt some pain in the lower right back. Had squatted light (185 lbs) and power cleaned earlier in the day. This pain got progressively worse including some numbness in groin. It was initially diagnosed as kidney stones via X-ray, but a CT scan 2 weeks later revealed it was degenerative disc disease. Here is the DX per CT:
“There is grade 2 spondylolisthesis L4-5 with bilateral L4 spondylolysis. Severe degenerative disc disease is present L4-5 with complete loss of disc space, vacuum phenomena, endplate sclerosis, and severe bilateral foraminal encroachment resulting in L4 nerve root compression. No spinal stenosis. Mild degenerative disc disease is present T12-L1, L1-2, and L5-S1.”
And per MRI:
“Bilateral pars interarticularis defects at L4 with severe spinal canal stenosis L4-5 and 1 cm anterolisthesis L4 over L5. No acute osseous injury.
3.5 mm disc herniation at T12-L1. There is impingement of the exiting bilateral L4 nerve roots from the spondylolisthesis L4 over L5.”
Saw a non-surgical MD and she said I needed to see the surgeon to determine if non-surgical treatment is an option. I obviously have little interest in surgery, but I do have fairly constant back pain and some groin numbness/pain. However, I feel like I could lift without issue — it would just hurt afterwards. They’re either going to recommend surgery or PT with no heavy lifting ever again.
Question: Are you aware of individuals that have continued to successfully lift with this type of severe DDD (“complete loss of disc space”) and spondylolisthesis?
Mark Rippetoe
I am not, but there may well be people who deal with it and lift, including me. My back hurts whenever I’m not sitting down or sleeping, and I train squats and pulls without missing a workout. And back surgery is the last thing that will happen to me. I’ve had too many guys in here who were destroyed by low-back surgery.
“The trick is not minding that it hurts.” — Lawrence of Arabia
BJohn789
Thanks for the feedback. But in theory, if the sponsylolithesis is a non-issue/unlikely to shift or get worse and it’s just DDD, then restarting barbell training should help by strengthening the back, correct?
I just need to figure out what I can do to alleviate the nerve impingement.
I’m not doing freaking yoga.
Mark Rippetoe
Our friend Ellen Stein has a Grade 3 spondylolisthesis, and at the age of 73 recently squatted 300 x 7 at 132.
Best of the Forum
Why the hip thrust is a waste of time and space.
FlamingoDeFranc
I’m of the firm opinion that the hip thrust/weighted hip bridge is an exercise that’s been popularized by how lazy our population is. That is, people do not want to do the hard work of a squat, lunge, or deadlift to effectively target and shape their glutes. Unfortunately, every time I try to argue this point some bozo likes to point out that I’m not an ‘exercise science professional’ and that some guy named ‘Brett’ says hip thrusts are number one for the butt, or something like that. It’d be nice to have a solid rant available to refer these people to, think you wanna help out with that Rip? Or is the mass popularity of ‘hip thrusts’ a good thing for the fitness community and I’m just being overly critical?
Mark Rippetoe
Why would you hip thrust when you can squat, without special equipment?
Sawyer
At least it’s a barbell exercise and can be done with a lot of weight.
I think it’s ok as an accessory exercize for women just like curls for the guys.
Mark Rippetoe
Right. Unnecessary, but fun.
Credit : Source Post
