After 4 months in the gym on anew arbitrary split I'm going to get out a program .
Just bought this, what am I in for?
Gains and glory
>>35580414
>tfw know the girl in the back
BTW I'm gay
Do some fucking chin ups, or else you'll enter t-Rex mode.
>>35580395
You're in for ppl on /fit/ calling your program a meme and claiming you will only get fat/trex mode.
In reality, following the program will lead to increased muscle mass and tremendous strength gains in all the main lifts.
That being said, you shouldn't follow the diet advice contained in the book unless you are seriously under weight. Some people claim SS lacks upper body volume, and it's true to an extent. I'd recommend following the program as written (with chin-ups) for two months, then adding two sets of 8-10 of Bench/Press after your work sets. Don't go crazy and add too much volume/accessory work too quickly.
>>35580519
Ignore diet advice, got it
>>35580442
>average looking brunette
>bangs and big sunglasses obscure 75% of her face
>low focus picture
Not even the FBI could identify her if she bombed the party moments after this picture was taken, and yet you know exactly who she is?
>inb4 she goes to my school
>>35580599
or she actually said it was her
chill out sperg
>>35580395
It's god tier for noon gains.
Don't listen to all the days who complain about "t-rex" mode, they're retarded and/or not doing the program right.
Just make sure you do the dips/chin ups when you're supposed to add them in.
Also, it won't kill you to add a couple accessory lifts. Particularly lat pulldowns and db chest flies
>>35580655
I can't tell if this is blood or a straw.
>>35580655
That's not her, this is her
>>35580571
IF not a fucking skeleton. You need to be eating a surplus for your body to keep up with every increasing strain. 5x5 get real hard as the squat weight gets past body weight. You will die trying to cut on the program.
>>35580655
>>35580681
That's not her, this is her
>>35580655
>>35580681
>>35580692
That's not her, this is her
If your experience is anything like mine, a fucked up shoulder from low bar squatting but I would recommend it nevertheless.
>>35580690
SS is 3x5, SL is 5x5
In reality, they achieve the same gains
>>35580690
>5x5
That is not SS
>>35580395
Where is the free pdf? I know this board had it before
>>35580832
KAT
What if I do SS plus some complementaries? will Rippetoe chase me down ?
Not op btw been on SS but doing extra shit for months.
>>35580872
Just be careful over doing it. Your body won't recover, less gains.
>doing ss after 4 months in the gym
>people doing ss for more than 4 months
>people not reading the book
I don't think people even understand what ss at all
>>35580872
If you're eating right, you can do an isolation accessory, plus a core exercise.
I recommend db chest flies on A days, and lat pulldown on B days.
Plus 3xF of planks on both days.
If you're going to do the accessories, eat at a surplus and sleep amlittle extra to recover in time for your next workout. SS is supposed to be very high volume so you should be almost at your limit from the program alone.
>>35580731
No they don't. In SL you get just a little bigger until you get stuck at bench and OHP; end up worse than you could be had you used SS.
>>35580872
>>35580895
Can confirm.
Started out doing SL + accessories. Went way too high on the volume. I was burnt out/felt like shit all the time and I hated it. Also didn't make the connection until way later. It's not DOMS kind of pain, so you don't immediately realize it's from lifting.
>>35581033
That or you do the smart thing and start out at 5x5 when you're new and your body can handle the volume with newbie gainz and then transition over individual lifts to 3x5 when 5x5 progression isn't working.
>>35581033
Well, SL has higher progression levels than SS at later stages.
Instead of trying to add 2.5 kgs a session, add 1 kg a session.
Also, these programs are only good for the first 6 months. Once you plateau, move onto the TM, or at least a basic PPL.
>>35580721
If you're injuring yourself then it's on you m80. I pr'd 325x1 lbs squatat 150 b/w after lifting for almost 2 yrs with zero injuries.
>>35580847
What's that?
>>35581239
How about you provide the pdf anon?
>>35580395
A very comprehensive book about strength training and programming. Not as much about diet though. Either way a very good read. Currently reading it actually.
