I think most people will find Strong Lifts 5x5 to be a better choice than Starting Strength, as it does not require power cleans, which are usually forbidden in most gyms. They are both more or less the same though, and focus on compound lifts.
If the weight makes a noise loud enough to draw every gym goers attention, you are lifting too much and should deload. Or you just might be that guy ;)
That's not to say that you won't benefit from working with a weight where it is possible to control when lowering, but there's a lot to be said for power cleaning a higher amount and dropping upon completion of the rep.
Gyms are not libraries. They should be dirty and loud.
But I'd like to understand better your concern about volume. If I face this deficiency, what will it feel like? How should I get around it?
You can be out of the gym in 30 minutes or less. It's 3 exercises 3 times per week. 15 sets total per gym session (not counting warm-up sets).
The whole point is to start with a very low weight (empty bar) and work your way up by adding 2.5lbs to each side every time you go back in. It's the fastest linear progression workout for beginners.
From my experience, Strong Lifts 5x5 is the recommended beginner's workout. You need a solid base to start off with. and 5x5 gets you there the quickest, because you are doing compound lifts. Biggest gym noob mistake is to go in there and start doing isolation exercises, when you are already lacking a base. That causes muscle imbalances which can then result in tendon and joint issues.
Edit: Just wanted to add that the 5x5 can transition into 3x5 and then 1x5 as you move up in weight and plateau. This can keep you going until you squat 400-500 pounds and deadlift 500-600.
I think 30 minutes in the gym is disingenuous. Within weeks that quickly balloons to about 1.5 hours as soon as the weights get remotely challenging.
Very very very few people can continue even a 1x5 linear progression to a 400# squat or 500# deadlift.
You'd be better off doing Deadlifts only and perhaps add pullups.
Starting Strength, 2nd edition:
- There is a whole section on barbell rows in the "Useful Assistance Exercises" chapter. See page 263.
- Barbell row substitution is mentioned in the "Programming" chapter. Page 289, start of 5th paragraph: "People without access to bumper plates may choose to use the barbell row instead of the power clean. This is not a terrible substitution, but be aware of what you're giving up if you do..."
I guess Rip changed his mind?
My gym has bumpers and people do power cleans all the time. Should I consider replacing rows?
I think the olympic lifts are really cool, but I feel it'd take significant motive to go off program and include them at least until I top out on 5x5s.