I'm looking for a starting program, and the sticky recommends SS or 5x5, but everyone on the board seems to think they're both memes. I don't want to put in 210 days like that Asian DYEL just to find out I was wasting my time. What should I actually use as a starting regimen?
http://startingstrength.wikia.com/wiki/FAQ:The_Program
doesnt matter
just use a moderate rep range, moderate volume, start light, use mostly compound movements, fullbody training 2-3x a week, progressive overload
Squat 2-3x10-12
RDL 2-3x10-12
Chest Press 2-3x10-12
Row 2-3x10-12
Shoulder Press 1-2x10-12
Pulldown/Chinup 1-2x10-12
Calf Press 2-3x10-12
Crunches 2-3x10-12
bam niga
2 mins rest between sets, add weight when you get to the top of the rep range
takes an hour
bam
ss is a good choice, especially if you want to go into powerlifting
>>35627943
I've already read through the program, and it seemed completely legit to me until I saw people on fit bashing it as a joke. Still confused as to whether or not you're memeing.
it's alright, not the almighty super awesome program some people make it out to be though
>>35627925
Kek
SS is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll is a troll
>>35627925
Dont listen to the meme shit, SS and 5x5 are fine programs for getting started
>>35628062
Tell it to hilter
The people on the sticky know a lot more about lifting than people on a Mongolian fingerpainting site who call everything a meme
>>35627925
>>35627925
SS is for people who want to become strong. If you're a little weak faggot who wants to parade around in a bikini sucking moisture out of the air at 6% bf then don't do SS.
SS is a good beginners program. Just don't expect any major aesthetic changes.
>>35627997
>>35629173
I came from /r9k/ and read the sticky, did SS and this was the result. It's pretty much what I wanted
>>35629184
you have to ask yourself what you REALLY want from all this fitness you are doing....
if you see your self having an interest in competitive lifting, olympic style lifting, posting huge numbers in your lifts etc.. SS is your entry point
If you want to get girls to go " youre hawttt" and have a guy occasionally tell you otter mode is for faggots, look like abercrombie employee, then literally do ANYTHING other than SS
>>35629192
Next level bait man.
>>35629233
Explain why the difference in exercise is so vast.
And according to you, is SS in the same tier as StrongLifts?
>>35629329
Because SS, SL and ICF are all strength training programs. High weight low rep.
Hyper trophy programs are lower weight higher rep which increases muscle size faster without as much strength gain.
Don't be a faggot. Start with strength training. Get past 1/2/3/4 then do hyper trophy
>>35629394
What do you say about the studies that find similiar hypertrophy gains between intermediate and low rep exercises but significantly greater strength gains in low rep groups?
>>35629329
thats not me>>35629394
I would NEVER recommend SS. its probably the stupidest fitness "program" i have ever seen in my life. I dont have to suggest an alternative, and I wont
Saying mcdonalds is shit food, does NOT require an example of something good.
SS shitiness is self evident, in the way fast food is bad for you, but some people find value or sucess in eating it.
SS is the fastfood of weightlifting. Its going to make you look like complete shit, BUT its going to put a big huge dumper on your backside. This may or may NOT be desirable to you,
>fall for SS meme
>don't even need to do situps for army apft!
>muh core
>so strong
>nearly fail
>>35629192
This is pretty much proof that it doesn't matter what rep ranges you do, you will look shredded if you don't eat like a fucking pig.
>>35627925
http://oldschooltrainer.com/reg-parks-beginner-routine/
Try this instead. Much more balanced and fun for the newbie lifter.
Reg was strong and aesthetic in a way Rip could never compete with.
>>35629394
>increases muscle size faster
That's questionable for a beginner
>>35629540
Eat like shit, look like shit. And if you expect godlike results from a shitty start in 6 months you are too stupid to be saved.
>>35629540
I've been looking into SL for a while now. I'm curious what's so wrong with it that it'll make me look like shit. The guys above who supposedly did SS look like they started skinnyfat, stayed skinnyfat, and couldn't cure their shit genetics.
'SS is a meme' is a meme, it's very similar to how Milhouse was.
>>35629540
If you look like shit from ss, that is all on you buddy.
Lemme guess, didn't add accessories and did GOMAD with no regard for calories? Your own fault.
>>35629581
According to the SL website, the guy that made it said that it's based on a routine that Reg made.
This is my 4 month progress on SS
Worked well for me except for my chest, which is why I'm changing program. Everything else has been progressing proportionatly
Just don't do GOMAD
Is SL three days a week and accessory work on off days a bad idea? Will I actually not have time to grow or is the risk entirely on exhausting myself?
Regarding SS and 5x5.
I've been training wrestling and football before, my legs are pretty ok. Do I really need all these squats or could I cut down to 2 sets/week?
>>35629604
I was never stupid enough to even CONSIDER ss. I did a split my whole fitness life, and have been slowly progressing in an upward slant for 9 years +. Never injured, never burned out, never calorie couting or any of that faggot instagram fitness craze shit. I do my little routine 4 days a week, and I NEVER EVER EVER EVER EVER SKIP days. NEVER. I go to the gym sick on my deathbed if I have to
>>35629648
>9 years for that
Please be trolling
>>35629233
What's the best program to follow if my goals are the latter option?
>>35629677
Something that makes you strong. Don't eat shit. W O W!
>>35629648
>2016
>not tracking macros
>nice chest insertions btw :')
>>35629648
ur ugly as shit, go remove those white trash stains on your skin
>>35629648
what worked for me was consistency. I started being meticulous with my routine consistency at about 20 ish yo. IM 30 now. I know this doesnt make sense to many of you millenials, but 90% of 30 year old men are pathetic looking.
pathetic gelatinous, bald, angry soft babies. Im in it for the long haul. I will work out untill I die. like vince mcmahon. I do a split, and will never deviate from the path. I dont care AT ALL about what my numbers are, records, derpy fitness trends none of it.
5-11
171lbs
run a 7 minute mile
20 pull ups
and can squat my body weight 10 times easily.
i have been able to do this for 10 years. I will maintain my ability to do what I described above untill my body literally gives out.
>>35629703
>>35629668
such clueless millenial babies. you will see. time will go on and you will see.
I MAINTAIN THIS SIZE do you know what that means? I stay injury free at this size, I stay motivated at this size, I stay aesthetic at this size. I stay balanced at this sized. I am a well rounded athlete at this size, and I have aged well with no serious body aches or injuries staying at 175lbs.
millenials idiots. I guarantee none of you will look like this at 30
>>35629703
One day, a few of you will know what it means to be a man. The race has no ending. there is no winner. you are the only competitor. Fitness is only for you, and your quality of life.
>>35629698
I'm already counting macros, making gains on SL, just wondering what the best alternative is
>>35629629
SL is literally a meme pushed by marketers, but it's true that all full-body 3x5s are derived from the Reg Park/Bill Starr programs.
>>35629751
This was 8 years ago. I have never faltered from the course. This is the exact size I want to be, and the exact size I can maintain without stupid constrictive living habits, or injuring my self
>>35629734
rofl u look old as fuck and insulting me, im 29 and my SS for years has made me beautiful.
>>35629788
>>35629856
seriously what is this shit?
>>35629856
nice bike
>>35629394
>Get past 1/2/3/4 then do hyper trophy
This moron doesn't have any clue what he is talking about, you can do hyperthropy while getting to those lifts.
>>35629856
anyway, good luck to the 1 or 2 of you out of a hundred that will "make it".
Your goal isnt measured in months or years, rather not measured at all.
You start working out, and one day you become fit....one day. you just go forever. The truth is only a few of you have the fortitude to "make it". The circle is small. and you will have to live in reality. Plan for a day that will never come. Fitness never ends, that is untill you die.
Whether you trust SS or not doesn't bother me. But for Ares' sake use free weights (bars and dumbbells) instead of machines.
>>35629864
im going to show the millenials of /fit/ what it looks like "TO MAKE IT". Its funny, you all talk about "making it" and when you see it. you seethe with anger, accuse and insult.
This is why so few are even capable of making it. So much petty hurt inside
>SS doesn't cause hypertrophy because it's low reps
>don't do SS, your legs will become too big (hypertrophy)!
retards
>>35627997
SS is a meme is just a meme.
SS is legit. The only people who rip on it are the people who fucked it up and now claim it gives you permanent t-rex mode. Just don't fuck it up, and you'll be good
>>35629937
you can get high tests, low tests, and everything in between
>>35629923
Actually youre just shitposting...
>>35629959
the rewards of "making it"
would post nudes but i dont want banned. so much tattle tales
>>35629976
christ its "shit posting" when you make it now. Fucking /fit/. as if this "SS" thread is so valuable. and there havent been literally 100000000000000 SS threads, and STICKY for it.
this thread shouldnt even exist to begin with. its literally the sticky.
I never understood how you don't just
>look in the mirror
>hmm, my lower body seems to be developing more than my upper body and i don't like how it looks
>pump upper body more to correct
wow that was hard. it's not like you wake up one day as a T-Rex.
Besides, the program is called "Starting Strength", not "Do this routine for the rest of your life to look like a model" it gives you good basics, and a good foundation. you can move on to split or whatever you want to improve your aesthetics, but if you're skellynoodle, you probably need it to begin your journey.
From someone who did SS for 6 months and already had god-tier leg genetics already my upper body lagged so severely that I actually stopped doing squats. I havn't done squats in about a year but I have bigger quads than my friends who do.
>>35629996
I think you've overdone it, anon.
>>35629996
A sticky doesnt have discussion, so no it's not "literally" the sticky.
Now its just shit though, and Im shitposting just as much as you.
>>35630031
meant to link>>35629923
>>35630097
Nice curved dong.
>>35627997
FUCKING HELL
IT'S 100% THE BEST PROGRAM FOR ANY BEGINNER
I HATE THAT IT'S BECOME A FUCKING MEME BECAUSE POTENTIAL ATHLETES ARE BEING FOOLED INTO DOING STUPID PROGRAMS BY AN ARGENTINIAN UNDERWATER BASKET WEAVING FORUM
Rather do 5x5 (Stronglifts), SS is useless volume wise especially at the beginning if you care to build any muscle (and strength faster). Later change to bodybuilding brosplit or to 3x5 when your weights are getting heavier.
My muscle/strength gains blew up when I started doing 5x5 with bunch of accessories instead of 3x5 with just one or two accessory exercises.
For some 3x5 work well enough, for some it doesn't, especially if you're bulking deffo do 5x5.
>>35630165
I DO STRONGLIFTS THREE DAYS A WEEK.
I WANT SOMETHING ELSE TO DO ON THREE OF MY OFF DAYS.
PLEASE GIVE ME A LIST OF ACCESSORY EXERCISES. All I can do right now is flail around between standing calf raises, bicep curls, hammer curls, wrist curls, pullups, dips, planks, decline sit ups, skullcrushers, etc. You get the gist.
>>35629677
1x5 kill yourself faggot
Aesthetics are for curlbros and normies: hence why they're so popular.
>>35630217
I literally
do
not
understand. What is the huge difference between doing 5x5 and getting aesthetic? How will I not get aesthetic doing SL or a similar program?
>>35627997
Don't take the bait and waste your time, I did it and ended up looking like shit even after a cut.
The strength gains were good, but could probably make the same on a push/pull.
>>35630245
I'm totally serious right now: educate yourself and stop getting your fitness advice from an anime image board.
You don't know anything about these people. They might be shitposting, or curlbros, or fat, or just completely uninformed.
If you want to understand exercise science, READ. Read the sticky, read everything written by Mark Rippetoe (his T-Nation articles are a good place to start), learn some anatomy, read some contemporary exercise science then let Rippetoe demolish it.
I'm not going to boil it down for you, because that's exactly how all this confusion started: shitty broscience, which takes a good program and reduces it to "bare essentials, bro".
Educate yourself, and in the meantime, do SS. Take it on faith that trolls will troll, and Rippetoe's been training people for longer than most of the people on this board have been alive.
>>35630435
I'll trust you. Thanks. I thought I had my shit figured out then I see things like these and get my shit all fucked.
SS is wrong about diet. GOMAD is retarded. That's about it. Start at +300 Cal/day over TDEE, adding more (at most +600Cal/day) if your progression stalls and you're super-sure you've ironed out form issues. If that doesn't work, you may have other problems like being female, or a magnesium, zinc, or vitamin D deficiency gimping testosterone production.
>>35630245
People vastly overstate the effects of low-rep/high-rep, 3-set/5-set exercises, etc. Maybe 10 reps will give you more aesthetic than 5 or 6, but the difference is not huge. If you become strong, you will also become big.
The best thing you can do is start hitting the gym asap and not worrying about this stuff as a beginner. You will figure out what works for you
>>35630482
I've been doing 5x5 with some shitty accessory work for about two weeks now. It feels good. I'm gaining weight. I just don't want to do too much SL and not enough accessory work.
>>35630455
Not that guy, but
>/fit/izen actually takes good advice
>>35630205
do cardio or other exercise maybe, doing lifting on the rest days would just hurt your lifts
guys im fat but i want to be Aesthetic, im not weak since i've played around with light weights since childhood but never did anything serious and im a also a big guy, seeing that ss its just a meme what program should i do for getting fit want to mention that im also doing IF and eating healthy.
>>35630656
ok but i see that theres only 3 days a week, can i do cardio between those days?
>>35629648
>>35629705
>>35629734
underrated /fit/ wisdom
making your program simple and enjoyable so that you can do it consistently every week without fail for years on end is a guaranteed path to success
good on you m8
it's fine for first 3 months babies first squat program.
After that it is only fine if you do a real sport the rest of the time. with practice everyday
whats a good split. Like a good push / pull?
>>35630714
Yes.
>>35629978
Shut up and post the nudes you fucking cvck
>Squatting and deadlifting for aesthetics
L M A O
M
A
O
My chinup ability is shit. My current max rep count is 3, and if at the gym I'll do assisted chinups to failure after failing a bodyweight rep to finish the set. I weigh 155lbs. What rate of improvement should I see? I'm at least up from my starting maxes of about 1-2 chinups, and when I couldn't even manage one pullup.
>>35629540
>I would NEVER recommend SS
>mcdonalds is shit food
dyel, the post
>>35629648
going to the gym while sick is really fucking stupid, first of all you put everyone else in a lot higher risk of getting ill hurting their gains and second of all enjoy ur myocarditis which i hope you get and die of it
>>35630916
women love glutes and quads you virgin
>>35630435
based
>>35631252
do barbell rows instead.
dumbbell rows are fine too but there will come a point soon when there won't be dumbbells heavy enough for you.
>>35631418
viruses spread during the incubation time and there's no way to know you're spreading them by then anyways.
>>35629540
>SSfail22.jpg
This board really does have body dismorphia. The dude is obviously not very lean, but you can clearly see that he's basically got an adonis belt and and chest definition.
>>35629184
Christ, what did this guy squat after SS?
>>35629233
The Truth is, some people respond to programs differently. Some people won't get much size on their lower body from all the squats, some will.
Some people won't grow their upper bodies without more volume, some will see their upper bodies blow up from SS.
>>35627925
I dunno what /fit/ thinks about it, but the old ICF 5*5 by Jason Blaha worked for me for a long time. It's basically SS with a bit more bodybuilding type movements (curls, etc) to make sure you don't look like all the pic relateds itt.
Since I plateaued on ICF I've moved up to Jonnie Candito's 6 week strength program and I'm seeing huge strength gains and decent physique gains. I get all of my programs from meme fitness youtubers though so I can't vouch for their validity too much. I do study anatomy and exercise physiology though and both programs look sound to me.
>>35627925
Starting Strength is a fucking troll routine. It's the fedora of fitness training.
Look this picture. 3 years of progress. The guy went from chubby, to fat, to builtfat, to fatbuilt, to little bear mode and then back to his body from 3 years ago with little bit less bf%.
If you want to look like shit and be a fatass, SS is excellent. If you want to look good, do a split.
>>35632103
>Starting Strength
>Starting
>Totals 750 when he STARTS
That's not starting, and GOMAD is for skinny adolescent boys.
>>35632103
Someone lifting that should have cut. Has nothing to do with SS.
>>35631481
If that's your argument
>lunges > deadlifts
>leg press > squats
Look at all the aesthetic fags in your gym. They're all on splits and they've only ever done splits. SS is a meme!
If you want to go minimal full body lazy lifting mode, go with Sean's stripped 5x5. Squatting three times a week when your goal is to get a big upper body is fucking stupid.
>>35629136
>>35629184
>>35629540
>>35632103
I have noticed that SS results always seem to have really disproportionately developed legs compared to their upper body, I guess this is because of the volume and frequency of squats, deads, power cleans, etc, compared to what, there's bench, ohp and chinups for the upper body? That's just not enough volume or exercise variety to get a decent physique. Definitely need some heavy rows and maybe some other specialty trap movements, ain't nobody gonna build a back from chinups and deads alone. You're not gonna get massive arms just from chinups and pressing either.
Also I've noticed that SS fags always seem to have really developed rec fems and vastus lateralus and intermedius muscles but always tiny weak VMOs which will likely lead to patellofemoral pain over time. I think this is because of the faggot way rippetoe teaches the squat with a really wide stance and toes excessively pointed out. Quads won't develop properly that way ya nong.
I think SS is a fine basebuilding program but if you actually want to look decent, you need to throw in a few little hypertrophy movements in there like in the ICF program. But really, I've personally found the best results physique-wise with upper-lower splits, I think you just need a lot of volume for upper body to look good
>>35632339
All you fucking idiots in this thread are forgetting one thing:
SS is only supposed to be ran for a few months.
Also, the way you squat has absolutely no influence on VMO development.
Just look at any study regarding this.
>>35629173
>After GOMAD without exercise
>>35632439
This.
>Starting Strength.
>Starting.
>Start
Once you have your strength, move on.
After SL what should I do for aesthetics if I reached a decent strength base? I saw PPL but that is also a starting routine.
I've always been told SS was just a troll. But then I started doing the program and confirmed it for myself.
>>35632842
This, I want to focus on aesthetics. Are 6 months of SL enough?
>>35633372
6 months too long!
