>Starting Strength
>squat every workout
>60% of volume on lower body
>glute/ham raises
Is this program designed for girls who "want a big booty"? Or submissive homosexuals? Why so much squatting relative to everything else?
It's just you, OP.
>>31947077
it's designed for people who want to gain strength at the expense of aesthetics
>>31947077
why don't you read the book to find out
It's not designed to make you look good - it is designed for general strength.
It's even lol bad for powerlifting.
More effort put into squat when deadlift makes up 40% of your total.
Terrible regime for building a competitive bench press.
OHP is an accessory in powerlifting, why ever do it as a main lift over bench?
>>31947116
I did.
>>31947126
>OHP is an accessory in powerlifting, why ever do it as a main lift over bench?
because it's not for powerlifting?
>>31947126
Good luck having imbalances from trying to move as much weight as possible over the shortest "legal" range of motion instead of aiming for general and balanced strength through the biggest functional ROM.
>>31947126
>why ever do it as a main lift over bench?
Read the book. Shoulder problems, press uses the whole body, and is useful for sports.
>>31947126
OHP is a man's lift. Used to be in Powerlifting competitions but arching the back got to be an issue. It's been swept under the rug now but God damn is it a more impressive lift and better recruiter of the upper body than the Bench. Switch out your bench with the Press for a l promise you your bench will skyrocket.
>>31947111
So what should I do if I want to improve my looks?
>>31947150
ICF and stop squatting once your legs get too big
>"OHP"
This shit needs to stop. People need to just call it a press. OHP, as opposed to a UHP? Fuck you.
>>31947156
> stop squatting
not gonna make it
>>31947159
>autism
>>31947161
yes you will just do more deadlifting
>>31947159
And just like Rip himself said :
"We just call it the press, because how could you press without the shoulders? You can leg press... but that's gay."
>>31947159
to make the distinction between BP and OHP you failed sperm.
>>31947156
>ICF
>I should follow a program called "Ice Cream Fitness"
>written by a fatass that gets derided everywhere
>basically reordered SL with some nonsensical accessories, and not even good ones like dips or deadlifts, not to mention insane volume
>still squat every workout!
You're an idiot.
>>31947175
you are the polar opposite of autistic and it's just as bad
>>31947168
> yes you will just do more deadlifting
> implying DLs and squats are even remotely close in hip and knee mechanics
> implying there is any substiture for a squat movement
>>31947170
So you should start calling a clean a "squat clean" from now on, imbecile. The press is the standard movement. The bench press is the press from a bench. It's the bench press that needs the qualifier, not the (overhead) press.
I really don't see how SS or SL is better than just doing a fucking split.
You're in the gym for fucking 3 lifts and you're out in 25 minutes? Do you even break a sweat?
I always see scrawny fucks hitting the squat rack. They'd come in the gym for about a month or two and then are gone forever. I only assume they found some nerdy ass routine like SS instead of building up the courage to just ask ANYONE who lifts what they should do.
>>31947182
>> implying DLs and squats are even remotely close in hip and knee mechanics
that's kind of the point retard. if you are stopping your squats because your legs and ass are too big then you can replace it with more floor pulls.
>>31947134
It's not a bodybuilding program either - so why would anyone apart from people in sports use it?
>>31947142
>>31947143
>>31947148
Go read powerlifting to wins and his recommendation on powerlifting specific programming for novices. The guy is an elite powerlifter and is highly recommended by Candito (world class top 3 in his weight class powerlifter).
Even Candito on his channel slates SS as a novice powerlifting program. So elite, world class powerlifters are saying it is shitty for novice powerlifters and u 3, shit tier /fit/ athletes know better?
>>31947188
Have you ever done either program? Even basic SS with no accessories takes me 1.5 hours to do. There are warmup sets. 3 minute rest intervals. At high weights it's grueling. And I sweat like shit when I'm deadlifting.
>>31947198
>It's not a bodybuilding program either - so why would anyone apart from people in sports use it?
they wouldn't? who the fuck do you think you're arguing with?
>>31947198
I don't give a shit about powerlifting. Read the chapter in SS on the press if you want to justify why it's useful.
>>31947191
So using this logic, you stop working out for the rest of your life as soon as you make some decent gains
>>31947198
>Go read powerlifting to wins and his recommendation on powerlifting specific programming for novices
he literally says SS is one of the best for absolute novices but its main issue is that it isn't specifically developed for powerlifting. he never says its a garbage program. why dont you read it?
>>31947205
So why is it even mentioned or recommended to people interested in building a good body - like it is on here.
Wanna look good > fit says SS
Wanna powerlift > fit says SS
don't fucking deny it all you neckbeards have been peddling this shit to beginners for ages. All you fuckers are doing is hurting people's gains.
>>31947186
If you just say "press" then every gym bro is going to think you're talking about bench press or ask "what kind of press?". Why not have the extra clarity by calling it by its most common name?
>>31947178
That's nice, now care to address any of my points?
>>31947175
>like dips or deadlifts
Meant to say "like dips or chinups".
>>31947219
It's good for getting noob gains. Honestly whatever you do for your first couple of months isn't going to matter much in the long term but SS is pretty good for establishing a solid base of strength.
>>31947222
Because just because the majority of ignorant curlbros do it doesn't mean it's right. Refer to it by the correct name and force them to adapt.
>>31947175
>SS
>Written by a weak fat fuck
>Doing a program recommended by a crippled, weak fat fuck.
>Still doing double the volume on lower compared to upper
>>31947186
>implying I dont split clean
>>31947156
I am a newb currently doing Reg Park's + accessory exercises and squats are by far my favorite exercise from all. I almost puked on the last set today.
Will I end up looking like all those "who've fallen for the SS=GO MAD troll"?
>>31947233
>Still doing double the volume on lower compared to upper
ICF has the same shortcoming. It just adds a bunch of accessories to try to compensate for that, but I don't understand how that routine can be executed on any serious weight and with warmups in less than 2 hours.
>>31947228
Do you speak in "Ye Olde English" as well since it's the original way? It's not worth the extra explaining just to be condescending for no reason every once in a while.
>>31947214
ebin strawman bro. so using your logic, once a bodypart is bigger than you want you should start working on it twice as hard?
>>31947219
because SS is a meme retard. did you think the other 99% of shitposts on this board are serious too?
>>31947242
I'd rather not waste words and say "overhead press" when the "overhead" is not necessary at all. Just like I can refer to a clean as a clean without needing extra words to differentiate it from a power clean. Yes it's semantics but all this "overhead press" and "military press" bullshit has to stop, when 40 years ago it was known by one name - the press. And still is, refer to the "clean and press" - not "clean and overhead press".
>>31947223
>That's nice, now care to address any of my points?
post something worth responding to and I will
>>31947236
depends on genetics but if the program is squatting every workout then probably
>>31947241
How the fuck does it have the same shortcomings if you use accessories to fix the problems with it lol??
You're talking like accessories will not fix the problem. Also that massive amount of volume is exactly how people trained from the golden age as natties - and they looked better than most people on steroids do today, as naturals (ala Steve Reeves - who trained massive amount of volume full body).
>>31947257
It's called clean and press because if you're doing a clean it should be fairly obvious which type of press you're doing, you're not going to be laying down after doing a clean just to bench it. The term press predates a bench press so there was no need to differentiate from a bench press or overhead press. Since now there are several types of press (incline, decline, flat, overhead) clarifying is a fairly useful thing.
>>31947277
>implying people don't Clean & Bench Press
>>31947259
Yup, Squats on day A, front squats on day B and I got them klinefelter's genes to start with.
>>31947277
>>31947288
Dubs twins. I'll have to start including that in my program. The weighted sit up after the bench to begin the next rep may be the hardest part of the movement.
>>31947277
Or you can just continue calling the original kind of press a press. Use the qualifier only when absolutely necessary. If you look at photos of old meets, the boards would say "press" not "overhead press".
>>31947288
No joke, Arnold used to clean and incline bench when he was training in Munich.
>>31947300
Nice dubs. But before cars existed a horse drawn carriage was simply called a carriage. Now that there are other (more commonly used) types of things, the modifier should be used to clarify. Language can change and it isn't something to oppose so adamantly.
>>31947303
It's not that I don't believe you, but, I need to.see it to believe it.
>>31947077
>60% of volume on lower body
SL, 33% of volume is back, then legs at 31%. Though that might be because I added cable rows and lat pulldowns.
Chest is sitting at 13%; I should probably add fly's.
>>31947188
So I'm 3 months in to SL and today, including warm ups I'll be doing:
Squats
5x20kg
5x20kg
3x40kg
3x60kg
3x80kg
5x5x90kg
OHP
5x20kg
5x20kg
3x35kg
5x5x50kg
Deadlift
5x60kg
5x80kg
5x95kg
5x107.5kg
Weighted chinups
3x5xbw+12.5kg
You think that's going to happen in 25 minutes with no sweating?
>>31947314
It's in his book The New Encyclopedia of Modern Bodybuilding. He mentions it as an anecdote, I think when he's talking about the virtues of "power exercises".
>>31947277
>>31947288
>>31947300
>>31947322
>>31947322
What a god damn beast
>>31947318
thats some solid ohp for your lower body strength
>>31947249
What a fuckin retard. If a single bodypart was lagging, would you stop training your whole body except for that body part or would you just add more volume to it?
Anyone can tell you 're a curlbro when you 're using phrases like "too big" and "stop squatting"
>>31947318
>50kg OHP
You've almost made it bruh.
Did you manage to do that in a straight, linear, progression, or did you fail/deload at all?
>>31947340
Just saw off that body part. This way you don't have a weak body part. Problem solved.
>>31947265
It just seems like a shit program to do with any kind of intensity. I'm doing SS and I feel beat up after just doing the regular SS routine. And that's 3x5 as opposed to 5x5. Then you want me to add a bunch of isolating accessories I have almost no energy for, let alone time. Some of them seem useless to me, like shrugs or cable crunches. My ideal program would have dips and chinups in it instead, maybe curls, flyes (db or cable), maybe inline bench (I need the chest gains). I don't see the need for tricep extensions with benches, presses and dips already there, but if you want that extra arm size...
>>31947340
>I lift for strength
watch out everyone he's gonna blow!
lower your volume, stop squatting. two means to the same end. not having shit aesthetics.
>>31947357
Lowering your volume on an exercise and ditching the most fundamental loaded human movement are two different worlds. Your naivety showed itself clearly from the moment you implied that squats train your legs and not whole body.
>>31947077
SS is for building a strength base. It's not a powerlifting or bodybuilding guid. This and Bill Starr's routines had athletes that used explosive/triple extension movements in mind. Most of your power is going to come from the hips. Football players on the line and scrimmage require a tremendous amount of force and that's gonna come from having a solid core and leg tanks. Strengthen the fuck out of that posterior chain.
>>31947334
>>31947347
Failed once on 4th set at 45kg and 47.5kg but hit it at the next one, pic related.
Never lifted before but used to do a lot of push-ups/pull-ups/running. My legs were DYEL, my thighs and ass have grown massively. Was 74kg in February, now 78kg. 180cm tall, 32 years old. Lucky I guess.
>>31947369
jesus christ turn down your autism. squats are not necessary at all. what I said was stop squatting if you find your legs and ass are getting too big which is what squats primarily target. floor pulling movements will train your entire posterior chain in a more aesthetic fashion.
>>31947349
Also hyperextensions. Why?
>>31947372
Will this make me as built as a football player? Can I use this program to dominate moshpits?
>>31947318
Why are you doing 2 warm up sets of the empty bar and 3 sets of increasing warm up sets on top of that at those weights?
Godamn is that a lot of warming up, most likely at the expense of your final lifts.
>>31947393
> calls me an autist
> believes that there are aesthetic and non-aesthetic exercises
I'm done here, you 're too ignorant
>>31947403
That is actually what a proper warmup looks like
>>31947405
>tips fedora
yes different exercises work different muscles and if you find that an exercise primarily works a muscle that you don't want to get any bigger you should do less of it. even an autist should be able to understand this logic. maybe you just can't understand what it means to want to look good.
>>31947403
... have you ever read SS?
What kind of retards are browsing this board?
>>31947403
I'm just doing what I'm told, haha - seems to be working for me.
>>31947419
holy shit you are shilling SS hard. are you Mark Rippetoe? why would he read it?
>>31947142
Came here to post ths, thanks for saving me the trouble.
>>31947077
>I have never squatted more than lmao2pl8 for reps outside of the smith machine and/or I am baiting
Nigger squats work your back a lot, unless you confuse squats with (leg press + good mornings)
Same with front squats and abs.
>>31947426
Because it's in the sticky and everyone should read the sticky?
>>31947126
>a beginner routine is unsuited for powerlifting
call the fucking cops
>>31947403
>>31947414
>>31947419
>>31947421
SL isn't anything like this.
It has one 5x set of warmups with the bar, one 3x set of 1/3rd your 5x5 set that you're going to do at the end of your warmups, and one 2x set of 2/3rd.
So for 100kgs it looks roughly like this:
5x20kg
3x47.5kg
2x75kg
5x5100kgs
or in another way:
5x20kgs
3x40kgs
2x60kgs
5x580kgs
>>31947318
>>31947386
Also just realised I've been doing it 2 months not 3. Durr...
>>31947430
Enjoy showing off that joocy boipussy to your boyfriend. Meanwhile I'll be flexing in front of the mirror and having girls pinch my huge traps.
>>31947461
>URNAD
>>31947454
Someone should tell whoever made the SL app that.
>>31947175
So fucking jelly.
>>31947494
who's the guy on the left? that's my goal body
>>31947474
>using someone else's warmup calculator
>not writing your own
Do you even want to make it?
>>31947474
You actually spent money on the app. Holy fucking kek.
>>31947454
No.
stronglifts.com/5x5/#How_should_I_warm_up
>>31947494
jesus even blaha's dick is shaped oddly. He really does have a piggish and confusing physique, and this is coming from someone who thinks his advice is sound. Why in God's name won't he cut?
>>31947509
That's your goal bodyou
Is this b8
> blaha plz go
>>31947386
That's some great progress anon. Your warm up set of 35 was my last working set yesterday, and I fucking struggled with that last set of 5. Hopefully on Monday I'll be able to pump out the 37.5 no problems.
I really want to make that 1pl8 OHP.
>>31947521
>Why in God's name won't he cut?
he is cutting but that just makes his skin looser and he looks worse.
>>31947528
>blaha
thx
>>31947514
>>31947513
It's easy, means all I have to do is lift. I'm not so much of a Jew I can't afford £1 - fuck, I make more than that in the time it's taking to type this. Besides, I like the program and the app, I don't mind giving someone something for that.
>>31947513
>being a good programmer
>reinventing the wheel
pick 1 anon
SS makes you stronger in general. It's a beginner program; it isn't going to give you your goal body or your goal lifts in 6 months. What it does do is stress your CNS to levels more appropriate for building hypertrophy if you decide to go down that route.
>pic related.
>>31947077
>Is this program designed for girls who "want a big booty"? Or submissive homosexuals?
Is nobody else gonna point this out? If you care so much about looks, you're the fuccboi; probably making digs at useful programs because of your insecurities derived from still being closeted.
>>31947606
>is nobody gonna reply to this bait thread?
>>31947587
Damn, fucking owned.
>>31947513
>using dl and di as similar but distinct values
>meme language
lmao you suck
>>31947307
I agree with this anon
>>31947307
that's weird this guy doesn't seem to have autism yet he's browsing /fit/
Because that's the rate you can progress at and you're not going to reach the final size or strength you ever want to be at on a beginner program.
>>31947150
AllPro's Beginner Routine.
>>31947077
It was specifically designed for 15/6 year old twinks to put on a lot of mass useful for High School American football.
It's not a general purpose program/instruction manual, though it has been marketed as one on the internet in order to sell more copies.
>>31947318
Wait is this how you're supposed to warm up? What I'm doing atm is the exact opposite (higher volume but less sets)
>squats
10x20 (NOT 5x20 and then 5x20)
8x40
8x60
6x80
5x5x95kg (70 if DL day bc. I do front squats then)
>ohp
8x30
8x35
5x5x40kg (piss weak shoulders I know)
>DL
10x60 (RDL)
8x80 (RDL)
8x100 (RDL)
5x115kg (DL)
>chinups
5x5x(BW minus 20kg)
Total takes like an hour or so, 90 min total if you include 10 min LISS at the start and some other accessories like lat raises, flies etc in the end
>>31947170
>you failed sperm
kek
>>31947077
>Is this program designed for girls who "want a big booty"? Or submissive homosexuals? Why so much squatting relative to everything else?
you said you read the fucking book, right? >>31947132 because I don't believe you. he literally gushes for ages about the squat. also the deeper reason you're squatting so much (besides rippletit's fetish for the exercise) is that "strength" in humans comes from the upper legs and torso. this is why you can squat and deadlift so much more than OHP. moving heavier weight also has other benefits. again, read the book.
>>31947695
Is this a serious recommendation? I'm looking at it and it seems kind of weird.
>>31947198
>>31947126
>It's even lol bad for powerlifting.
>It's not a bodybuilding program either - so why would anyone apart from people in sports use it?
because it's basically a program for football players, strongly influenced by Bill Starr's programs described in his book: "The Strongest Shall Survive: Strength Training for Football”. lower body strength is more important than upper body strength in football. the program also aims to put as much muscle mass as possible, quickly (disregarding fat gain or imbalanced physique), which is easier by putting the majority of volume on bigger lower body muscles. no idea why everyone here recommends it for any beginner
>>31947318
top kek
>>31947710
you're meant to do 2x5 with the empty bar with no rest, then 1x3 with no rest going up 10-20 kg until your final weight for SL, anyway.
>>31947998
Yeah thanks. Just read >>31947520 too. Hadn't noticed wen I first read SL so I just did what felt natural.
Do jonnie candito's linear program OP
>>31947998
>2x5 with the empty bar with no rest
so 1x10?
