>People after size and aesthetics unironically take lifting advice from this guy.
When did you realize SS was a meme?
after spending about two weeks on /fit/
but now that i've been here for a few years it's pretty obvious that the meme is that SS is a meme, you've just fallen for the biggest troll on this board
>>37072890
Good try Mark
>>37072871
Looks like he's critiquing someone's squat from across the gym
>>37072871
Trolling aside, it's good for nuubs that want to build a good strength base.
After running that for 9 - 12 months, shifting to an upper / lower split or PPL and sorting out your diet will get your aesthetics in order. :^)
>>37072871
Reminder that Justin trained with Rip for a long time.
Whenever I saw routines similar in nature like the greyskull variations and Sean's stripped 5x5. They focus on progressive overload and getting you stronger but are well balanced. Plus my quads blew up like crazy on SL when I first started.
>>37072964
>>37072964
Nobody gives a shit about your worthless opinion.
>>37072871
>y-you have to be ripped for your advice to be valid.
Go buy Simeon Panda or Lazar Angelo's programs and diet plans then i'm sure it will be a great investment.
>>37072871
It's not a meme, if he claimed it was for size and aesthetics it would be but he is very clear, is just for strength at any cost, like ingesting a gallon of estrogen a day.
>>37073005
If only his religious zealots felt the same way.
>>37072871
So how come that old fatass doesn't take his own advice and get /fit/?
>>37073005
>strength training doesn't make your muscles grow
Stale meme at this point senpai
>>37073005
SS is "for size", though. one of the main features of the program is putting on lean body mass as quickly as possible, because that's also the fastest way to get strong.
>>37073054
He can do 18 or so bodyweight chinups
Squat over 180kg for reps
And deadlift over 5pl8
At 60.
>>37073054
>Fit is being ripped and aesthetic
>Fit is not being physically capable and strong
Kill yourself.
Ss is ok to do for 2-3 months. Except add rows.
>>37073131
>doing rows instead of chinups
Not gonna make it.
>>37073137
does your benis get hard when you look at klokov?
>>37072964
Fuck off you pathetic cunt
>>37073131
You should up the volume to 5x5 too, but then it's just a whole new program at that point so you'll have to rename it to Whitehead 5x5 or something.
>>37073064
You see the thing is you're mentally ill and dyel as fuck
I would literally respect you more if you posted as anon (which I treat as dyel anyway)
>>37073120
You think he can run a 7:00 mile?
>>37073067
Yeah too bad LBM=/=muscle mass, which is what everyone's really after. Nobody is looking to get bloated and gain water weight
>>37073137
Jesus fuck klokov
>>37073084
mind posting the chinups? because i have a feeling old Tits McGee here is doing em in his imagination or with disability inducing form
>>37073168
No, but he can outlift you at the age of 60.
>>37073177
nope, 18 with solid form. google it
>>37073177
http://youtu.be/xaEVDfDazI4
>>37073137
>you
>telling anyone they're not gonna make it
top kek. Kill yourself.
>>37073168
>Yeah too bad LBM=/=muscle mass, which is what everyone's really after.
lol, you think there's something magical about 5 reps that makes you gain LBM that is not muscle mass? you better explain this. what exactly are you gaining?
>>37073137
hey trappy-chan, do you have any experience with splitting the deadlift into partials like rip recommends? I'm roughly at the level where he recommends you start doing it (around 2xBW for a 200lbs male)
>>37073084
>>37073120
>health at every size
Have you considered starting your own tumblrs?
>>37073137
>think you have a stronger back than a rower when you struggle to do 20 chinups.
Not gonna transition.
>>37073188
>>37073199
nice, i'm genuinely impressed. I'd say they could have been a bit more controlled but i'm not gonna be a fag
>>37073183
Cardio>>>>>lifting in terms of "fitness". Don't believe me? Look at Zyzz. A 400 pound squat is not fitness
>>37073224
I'm not shitting on 5 rep sets I'm saying that 3x5 will build less muscle mass than your typical 4x8 routine, UNLESS you're a weak noob. Saying SS is for size is pretty misleading because that implies it's optimal for building muscle.
>>37073177
>>37073318
That was right before his shoulder surgery, so he wasn't in top shape (rotator cuff tear).
And webm related is his squat.
>>37073270
>comparing Rip to HAES
Newfriend pls.
>>37073240
Not just Rip, Sheiko also does that a lot. Take a look at his spreadsheets http://fitsticky.com/intermediate-programs
Partials are very useful.
>>37073271
>what are weighted chinups
Pls this is a no-rowing safezone
>>37073154
"Hard" might be an overstatement tbqh.
>>37072871
>People after size and strength unironically take lifting advice from this guy, but don't follow his diet guidelines
It's part of the program, twink shits
>>37073358
Is your not dick not working ?
>>37072871
Who gives a fuck? If you've never lifted before you're not gonna get size and aesthetics in the first yr of starting (unless you're juicin or going through puberty). SS/SL are great beginner programs because they get you eating right, into good form for the essential lifts, and build up all around strength so you can fuck off and do some size/aesthetics routine when you're strong enough.
>>37072871
It's your own stupidity if you use it for aesthetics, it's your own stupidity if you use it in the long term.
STARTING
STRENGTH
S T A R T I N G
S T R E N G T H
What does that sound like it means to you?
>>37073346
>I'm not shitting on 5 rep sets I'm saying that 3x5 will build less muscle mass than your typical 4x8 routine
Except it has been proven by multiple studies that 5 and 8 reps have the same effect on hypertrophy. See >>37073064
http://fitsticky.com/novice-programs
http://strengtheory.com
But I'm sure you know a lot more than everyone else with your meme opinions.
umm in regards to the chins vs rows argument.. why not just do both? that way your back will be developed fully since you will be doing both horizontal and vertical pulling. Isn't this standart knowledge?
>>37073358
>weighted chinups
225 row> 90lb weighted chin
>>37073064
if moderate reps are giving you the same (or better) size increases as low reps then why wouldn't you do the moderate reps so you can rest less in between sets? more time efficient and less intense if size is your only goal and you don't care about strength
also do you have a source for that infographic? is it from strengtheory? i'm interested in reading more
>>37073411
Yea both are great. Problem is fatshit retards savour rips zipper flavor and completely write off a necessity.
>>37073402
4x8=32 reps
3x5=15 reps
Its obvious that 4x8 will build more muscle. Fuck off with your shitty strawman dyel tranny
>>37073437
rows are not a "necessity". it's an assistance exercise.
>>37073402
Why haven't you killed yourself?
>>37073448
Yes because you're using the same intensity and weight with 3x5 as you are with 4x8
>>37073402
>reps per set = total volume
Kill yourself you dyel retard
>>37073460
>intensity
Yep
>weight
Nope
>>37072964
Reported for being a faggot.
>>37073064
Of course it makes you grow, but this thread is aimed for those who look for size AND aesthetics if you put on 10 pounds of LBM and 30 pounds of fat you will look anything but aesthetic.
If SS isn't a meme how come there are regular threads of people posting how it ruined their physiques (with pics) and has been known as a meme for years before a confused girly-man started posting here?
>>37073455
I'm not the guy you're replying to but "assistance exercise" is something a competitor or coach in the discipline would say. If you're not a competitor in lifting why not develop a more general well-being attitude towards strength training? You're body will benefit the most from both vertical AND horizontal pulling. For a non-competitive athlete I reckon your health and even your looks are more important than your squat or clean numbers?
>>37073466
Ill explain because you missed what he meant. Intensity isn't your "will" to lift. Intensity is related directly to the weight your lifting.
For example when you lift your 1RM your lifting at 100% intensity, its the only rep your doing. When increase the volume your intensity goes down. This is how intensity is referred to when talking about lifting.
>>37073524
Your body* fuck
>>37073506
>Ruined their physiques
>Blaming SS
>Not years of warcraft, Cheetos and Mountain Dew
top kek
>>37073199
>overweight guy in his 60s does more than you
where did it all go so wrong
>strength vs size argument
Size has been shown multiple times to be a factor of progressive overload and volume. 3x5 is about as good as it's gonna get for progressive overload but the bare minimum in terms of volume. I don't know why SS fags can't admit that. Most people aren't even advocating dumping low rep high intensity compounds. They're just stating to maximize size gains you need to increase volume. A common example would be following your 3x5 bench with 3x10 db bench. Now you are hitting both progressive overload and volume for chest/triceps.
>>37073506
>he fell for the "SS ruined my physique" pics
You realise those are trolls, right?
>>37072947
kek
>>37073527
Your final point being? I'm not gonna write out 1RM percentages because I'm not a PL'er but if you're working just as hard with 3x5 as with 4x8 then the 4x8 will build more muscle, EVEN THOUGH you're lifting less weight
The trap seems to think otherwise
>>37073557
>Maybe because SS is a strength program
>Novice/Newbies who should be doing SS should be looking at strength
>When you are ready to go for more size
>Switch to something like TM
>Combines volume, recovery, intensity
>>37073455
you're literally just quoting rippletits now
>>37073573
My point was only that intensity in the context it was sarcastically used in was in reference to lifting, not your personal feeling of your intensity.
Higher Volume = Lower Intensity
That is all I was pointing out.
>>37073598
Yeah I know. Intensity (with respect to 1RM) isn't the same as rated perceived exertion (RPE)
>>37073573
>seems to post evidence suggesting otherwise
you should probably not reproduce tho
>>37073557
Rep ranges have little to do with volume.
>>37073462
I think you're quoting the wrong person kek
>>37073448
No, it's not. Stop meme posting for a second and use your free time for something productive, like reading and learning.
http://www.strengtheory.com/the-new-approach-to-training-volume/
http://fitsticky.com/novice-programs
>>37073411
Kek you can do both, it's just not as important as the chinup already does all rows do. But it's good if you want variety and extra volume.
I just like to meme about rows, but if you actually look into the programs I write, you'll see I do include rows often.
>>37073424
>if moderate reps are giving you the same (or better) size increases as low reps then why wouldn't you do the moderate reps so you can rest less in between sets? more time efficient and less intense if size is your only goal and you don't care about strength
You can do that.
>do you have a source for that infographic?
http://www.strengtheory.com/the-new-approach-to-training-volume/
http://www.strengtheory.com/hypertrophy-range-stats-adjustments/
http://www.fitsticky.com/novice-programs
>>37073375
Eh, it works 80% kek
HRT has its downsides
I can get it 100% but it takes effort and focus, and it's hard (pun not intended) to maintain it for very long.
>>37072964
And his looks are nothing special.
>>37073346
Zyzz could barely squat 2plate though. He was never strong.
>>37073642
>comparing natty lifters to roiders
>>37073656
I didn't comapare him without anyone, you cancerous cocksucker.
>>37073637
Why are you allowed to post here again?
>>37073162
Dont talk shit about trappy
>>37073666
For you to state
>And his looks are nothing special.
You have to compare him to a certain standard.
Be less butthurt friendo.
>>37073669
Because 4chan isn't your safespace. Try /r/fitness instead.
>>37073681
You're right anon. We shouldn't talk shit about the mentally ill.
>>37073653
I was referring to Rip in the anon's post. His 400lb squat means little in terms of fitness if he's fat and can't run (or do some other form of cardio)
>>37072964
Trappy how do I achieve Justin mode?
<3
>>37073706
You are assuming he can't run, though.
h8 moar
>>37073706
He's +60. He was competing at younger age. Now he is coaching, and trying to maintain some strength base. He's old, probably tired and wants to have some beer and steak. He deserves it.
I'm sorry that it hurts your feelings that he's just a human being
>>37073729
My hate for you drives my workouts. I could out lift anyone if you died in front of me.
>>37073637
Is it diffiult to fap with ? do you plan to remove it?
>>37073747
i'm not trappy but this is classic cis-white-male shit
>i rage and i identify with my rage
you realise how embarrassing that sounds to sane people, right?
>>37073551
no need to feel bad you fag. just because he looks like a fat grandma with a goatee doesn't negate the fact he spent his life strength training. all that effort is gonna show even through bad food choices
>>37073763
>>>tumblr
>>37073720
Train for years with dedication.
Have a good diet.
>>37073747
Don't be so rough senpai >< ugh
>>37073757
>Is it diffiult to fap with ?
Nah, I feel most pleasure from butt stuff anyways, so it's ok.
>do you plan to remove it?
Nope.
>>37073763
>classic cis-white-male shit
you realise how embarrassing that sounds to sane people, right?
>>37073697
just kill yourself, freak
>>37073825
tfw I will never give trappy butt pleasure ;_;
>nope
good
>>37073763
>you realize how embarrassing that sounds to women right
>>37072964
says the thinnest, grossest, mentally ill faggot ont his board.
>>37072975
funny since he trained with rip he's not pivoting his hip on concentric part of the lift like rippetoe trains.
>>37073763
Pls be a troll
>>37073859
He trained with Rip way before Rip started teaching the press 2.0
>>37073837
never say never, senpai!
All the SS hate on this board is just retards who started doing it thinking they were gonna get swole as CHAD.
Only after doing it for 4 months and entering tyrannosaurus mode, did they go and actually ready the book where it says explicitly, that SS won't help you look aesthetic.
What /fit/izens always forget is that SS might not be the absolute best program in the world (especially if you want to look like CHAD), but it's 1000X better than the retarded stuff that gets passed around at the gym to beginners.
>>37073936
Most of us are just annoyed how SS is paraded around like it's literally God's gift to mankind when more balanced routines with the same general concepts exist and are okay with adding high volume accessories.
>>37073992
>most of us
There's no "us" mate. It's you.
>more balanced routines
I like this meme though.
>>37073936
Good job repeating the same meme posts that have been repeated at least a hundred times on this thread alone.
>>37073747
Kek
>>37072964
kill
yourself
trappy
>>37073825
> people take advice from this guy
> people unironically refer to him with female pronouns
>>37072964
is this the body females really desire?
>>37074196
>females
>desiring body
I have some bad news for you...
>it's a "trappy-chan gives advice" episode
>>37073084
i know that's impressive for even someone half his age, but from his own advice i feel like he could have brought his chest up more with an eye gaze further away and it might have been a bit better
>>37072975
dat filename
>>37074511
He has thoracic mobility issues due to his age and unrelated injuries/accidents he's had.
He's addressed this before.
>>37074642
oh okay
>>37073199
should the grip be that wide? i always tried to keep it at shoulder-width
SS is pretty useful if you're actually an athlete (no, lifting is not a sport). I made so many track gains from ss
Pic related
>>37073697
Die already
>>37074878
too bad your a nigger
>>37073883
please don't say that shit i don't need to think i can actually fill you up
>>37073697
>bringing the bantz
Lmao I can see /pol/cucks getting uncomfortable already
>>37073551
>tfw Iktf
>tfw 50lbs away from 5pl DL
Never was a champion
Never trained a champion
Never even totaled elite
Just keep that in mind when you're listening to Rippetoes thoughts on things like squat and deadlift techniques
like others have said, 5x5 isn't the worst. It can get you going and give you some structure. It gets you squatting and pressing more than once a week which is honestly what keeps a lot of people from progressing quicker (lack of frequency)
But as Ed Coan has said, how much intensity can you really put into your 4th and 5th set of 5?
There's a reason why a lot of successful programs focus on doing a few heavy doubles and triples.
It's good for a beginner because it get's them in the habit of hitting compound movements, hitting them more often, and keeping it very simple. I think too many beginners overthink everything and wind up fucking it all up in the process.
>>37078995
Most of those low volume high intensity programs are either relying on a shitton of accessory work to make up the volume (hello Westside) or are more about peaking than developing.
Which isn't all that different to how SS tends to end up working either - lots of technique and cns improvement, not as much muscle improvement as you'd expect from the numbers gained.
>>37078995
Rippetoe doesn't advocate for 5x5. He's always advocated for 3x5, except deadlift for 1x5.
>>37078995
>But as Ed Coan has said, how much intensity can you really put into your 4th and 5th set of 5?
SS isn't 5x5, genius. It's 3x5.
>>37072871
When my eyes saw "by Mark Rippetoe"
>>37079027
I'm on a HIHF program now, accessory work is completely optional.
I do agree that western philosophy programs tend to suck for the reason they emphasize accessory work over the competition lifts and tend to severely lack in frequency.
anyway,
3x5 or 5x5 doesn't let you hit enough volume or intensity, it just falls in the middle. If you are going to improve your ability to handle heavy weights through neural strength improvement you need to be training at above 85% and that isn't going to happen with the SS program.
It works for beginners because they will respond to any stimulus and because it focuses on compound lifts so they aren't neglecting anything. Also there is a good amount of frequency in the program and the more you do something the better you get at it, that includes the power lifts. So it's not just that you're getting stronger you're also getting more adept at the movements themselves.
Typically you may find something like 3x5 as part of a broader mesocycle. A typical mesocycle is something like volume phase(sets of 8-12) -> strength phase(sets of 4-6) -> peak phase(sets of 1-3)
but the duration of each phase is usually only something like 4 weeks.
I would recommend doing a traditional periodization program with waves of hypertrohpy, strength, and neural efficiency (peaking). I would suggest squatting and benching at least twice a week. I don't think OHP has enough carry over to bench to bother doing, that's just me, others seem to like it. It's not a big deal either way.
As your program moves away from hypertrophy towards peaking you should be increasing specificity meaning dumping things like pushdowns for close grip bench, dumping leg press for a squat variation, etc.
Outside of here, reddit, and bbing.com Rippetoe is a joke.
> ITT a mentally ill dyel tries to teach people how to lift weights.
SS is a good beginner program. It gets people in the gym, but 3 sets of 5 is definitely not enough once you break into intermediate territory, something that trappy-douche has not nor ever will.
Your ass is gonna stall out on 3 x 5 eventually. One must increase volume and/or exercise selection to keep making progress. Besides, could it really hurt to do 3 more set of dumbell press followed by 5 sets of skull crushers? Could it really hurt to top off ones deadlifting with some back extrensions?
Speaking of experience, the volume and exercise selection must increase for new adaptation to take place. You can post all the internet articles you want on how minimalist low volume routines are best for newbies, but until you've experienced being a more advanced lifter (like myself. I bench 305 squat 440 and deadlift 470), you would know that shit doesn't work for a more experienced trainee.
ICF 5x5, Reg Parks 5x5, 20 rep squat, are much better routines for maximum size. Starting strength is best when accessories are thrown in. Helps to prevent plateus early on and instill work habit.
>>37079444
Good job repeating what trappy taught you.
>>37079045
hes talking about SL aka 5x5 you mong
>>37079459
SL isn't by Rippetoe you dummy
>>37074196
Some of them probably really go for that type of body, others like otter-mode dudes with abs. All 3.5 billion females in the world don't like the same body type
>>37079468
thats correct, he started talking about ss then went on to talk about sl as an alternative, at least thats what i thought happened, but hey, ive been wrong before
>>37079435
One thing I forgot to mention is that you can always double down on a particular phase.
Chad Wesley Smith talks about this.
For instance if you're a beginner and need to add size you can do 2 concurrent volume phases in a mesocycle.
If you're a more advanced guy you might do 2 concurrent peak phases.
friendly reminder that someone who LITERALLY does not even lift is giving advice on a fitness board
>>37079486
Harsh 2.0...
http://4chanfit.wikia.com/wiki//fit/_Wiki
http://fitsticky.com/
Oh god. This post started as a joke then became real.
>>37079435
Thing is, you're training specifically for powerlifting. That puts you (and me, as a piss-poor Strongman competitor) in a different category to the guys SS is aimed at. We're all about being 100% on meet day at specific movements and everything else is to improve that.
They aren't going to be competing at the powerlifts (and so the carryover between bench and press is meaningless to them). Hell, they aren't going to be competing at all. Peaking, carryover to competition lifts, etc all means jack shit to someone just out to get generally stronger or bigger.
Of course, SS arguably isn't the best fit for that either. Its originally meant to get scrawny bastards in a position to not die on the football field before practice starts and its damn good for that. But that focus comes at the expense of other stuff.
>>37079486
Trappy does lift though. And has a pretty good sinclair.
>>37078995
Like I always say
"Mark Rippetoe is more concerned with the theoretical physics behind lifts and performing them in an unnatural manner rather than lifting the weights in a natural manner or what feels right."
>>37079580
>theoretical physics
You mean how our body works? Lmao why does natural or unnatural matter when one provably prevents injuries and gets you results while the other is some anecdotal "m-muh feels" type of shit that's completely useless?
>>37079533
I actually switched over to powerlifting from general hypertrophy training for the reason that I didn't think I could get any bigger as a natty and I don't want to take drugs. But I knew I could get a lot stronger.
Anyway, I've actually gotten bigger / denser / just more powerful looking as a result and I train with a lot of specificity (for you lurkers that means all the lifts I do are very close to the competition lifts).
As an aside do you follow Starting Strongman?
>>37079580
Literally the most retarded quote I've ever read.
>>37079535
>not even 2/3/4/5
>lifts
>gives advice
>>37079580
OMG YOU DO ALWAYS SAY THAT I FORGOT THANKS FOR QUOTING YOURSELF TO REMIND ME, O RANDOM SACK OF SHIT
>>37079643
Wait, are you describing Sheiko or Trappy-chan?
>>37079634
On and off. Its definitely a good info source (one of the regulars on facebook also runs the mythical strength blog, which is pretty awesome imo) but as I'm on the other side of the world a lot of the comp info etc isn't really relevant to me.
>>37079634
haha you're the worst
>>37079600
What records has Mark or anyone he's coached ever broken?
>>37079670
>red herring
Nice
>>37079670
Rip doesn't coach professional lifters mate.
>>37079660
Kalle is a great dude. He also some stuff coming up with Alan Thrall who is always entertaining to say the least and very knowledgeable as well.
>>37072981
No one cares about you.
>>37079678
OK, the fact remains he hasn't actually accomplished anything for himself or others in the world of powerlifting. If his methodology was as good as you think it is why would not one single record holder use his technique?
>>37079717
That's his scam.
"I only train novices, once they get to intermediate they move on "
>>37079717
>If his methodology was as good as you think it is
Nice strawman. I'm saying it's better than the stupid shit you say, idiot.
>quoting yourself
Fucking retard lmao. End yourself 1xF.
>hurr the only measure of quality is the number of records his method breaks
>neverminding all the beginners SS has helped, if he didn't break any records then he's worthless
End yourself 2xF.
>>37079717
He trains novices. His books are on the basics.
Starting Strength
STARTING
Thanks for making me respond to a straw man.
Also, he took a kids squat from 145x5 to 355x5 in about 7 months. There's your in-practice evidence.
>>37079733
"That's my secret, Cap. They're ALWAYS beginners." *jumps away fat faggotly*
>>37079747
Not talking about the program, I'm addressing the comments about his unorthodox squat technique. Someone said it was better than what is common practice squat form and my position is that if it's so great why hasn't anyone done anything with it?
>>37079717
because as he claims, he only trains novices, who will literally get stronger doing anything
SS is just as much of a meme as listening to a mentally ill degenerate who gives fitness and lifting advice despite being weaker than women
>>37079769
There's a very big difference between the best form for powerlifting competition versus the best form for general strength/sport development/etc.
I can't stand squatting with his technique but its not intended to generate the largest 1RMs anyway.
>>37079789
Think about it this way.
Rip works in the same division as Jason Blaha. I mean cmon, if Blaha can succeed with novices, than anyone can. It doesn't take brain surgeon to figure it out.
>>37079794
I would argue the best form for general strength and size is a high bar, deep squat.
I'm not sure why this board is so enamored with Rip. You will not find any big strong guys using his squat style and that isn't because you know some secret that no one else does, it's because it sucks.
The reason Rip doesn't work with higher skilled clientele isn't because he's being selective. No one beyond the beginner level is naive enough to buy what he's selling. Coaches get a reputation based on who they've coached and what success that person has gone on to have. If a coach doesn't have any production to show for their coaching it's a huge red flag. Yet here they are.
>>37072871
> thought it was a good program
>>37073054
FUCK YOU
>>37081419
Why though?
>>37072951
>>37081432
He is about Strenght, not aesthetics. And apparently he still can heavy lift to a certain degree...
>>37081636
Still fat tho
>>37079580
>quotes himself
>>37073625
>evidence
Like its physique? For every one study of people building as much muscle doing 3x5 as 4x8 there are 100 gym goers who train higher volume and actually have gains
>>37081636
Yeah, but the dude is obviously on a bit of gear.
Look at him.
