To everyone here who thinks SS is a meme, what program would you recommend for a beginner instead?
Also, why do you think SS is bad?
>>37078031
Bumping
Bench and curls 2 days a week
Shoulder press and lat pulldowns 2 other days
SS will give you giant legs and little muscle hypertrophy
>>37078162
So essentially the belief that 3x5 grows legs a massive amount but no other muscle group
>>37078162
>only training upper body
good1
>>37078031
/fit/ greyskull LP
I recommend making your own workout routine, it's easy as shit just hit the major muscle groups every rotation
>>37078175
add in some leg press? idk what to tell you chief, you either train to look good for dudes or train and look good for chicks.
>>37078031
what are your goals?
>>37078193
>implying girls don't notice chicken legs
>>37078200
To gain weight and become /fit/
For confidence and physical health reasons
>>37078193
are you 12?
>>37078172
No, just squatting 3 times as often as you do any other exercise will
>>37078210
All they care about are calves. A few sets of calf raises every other day and youre good below the waist
>>37078210
your right boss, while im over here slamming pussy, i'll let you take the squat rack so you can slam out some 5x5 on some triple digit kg and drink a gallon of milk
>>37078212
SS is a good place to learn the big 4 compounds and get a good strength base then.
Canditos beginner programs can be good too
>>37078219
Not 3x m80
SS has upper body accessories too you know?
SS is a meme is a meme
>>37078226
>literally letting what woman like dictate this much of your life
pathetic tb h
>>37078031
just pick something and do it instead of asking retarded faggots to make a sales pitch for the meme they support
>>37078262
thanks chief
>>37078220
no. everyone can notice a distraportionate body.
even when you are clothed.
everyone is laughing at you.
anyone can fuck chicks, even fat ugly guys.
you get your dick wet. good for you.
doesn't change the fact you look ridiculous.
Fuck SS. Do SL 5x5
How hard is it for you guys to create your own fuckin routine? Just hit every muscle group and track your progress. Don't understand the trouble grasping this
>>37078280
okay boss
>>37078286
>"dont do a legit routine created by a seasoned powerlifting coach and do its knockoff version created by a marketer!"
>>37078296
seriously, most people in the gym don't know anything at all about these gay internet routines, they just go lift hard on some slapdick program or whatever they feel like that day, drink beer and eat wings on the weekends, and are non-autists about life in general, and they do just fine somehow
god, nerds can fuck up ANYTHING
>>37078219
yeah, what's with all the squats? Surely dl is superior?
>>37078396
DL is hard on your body, squats benefit the dl anyway
>>37078408
yeah dl is hard on your body but a few sets every other day is good. Squats are for legs and core
>>37078426
Not if you're deadlifting at a proper intensity
what do you think the main muscles used in a deadlift are?
ITT, fuck it ITB, people who don't read the book
>>37078162
>accessories cannot be added
>>37078219
2x at most
And the book specifically goes over why this is so
>turning down fast, easy gains in the stage that you have none
>>37078259
Pic related
>>37078286
Literally a cheap ripoff of SS (which is also copied from other templates/principles) which adds 2 more sets for >muh volume, even though the program recommends you taper down to 3x5 and >muh rows for people who can't be bothered to clean. IMHO though, I think swapping the cleans for rows is fine for the average person that will not play sports
>>37078296
Beginners don't haev the knowledge/experience to do so
They don't need any training complexity and standard models exist for a reason. These beginner templates have less room for customization for good reason
That's why you see people do fucked up shit like confusing what works what and putting curls at the beginning of a workout (among other things)
>>37078426
>>37078396
Try deadlifting heavy with volume for linear progression every other day and see how far it gets you overall
Hint: It won't get you as far as other things do
>>37078454
sure thing chief
>>37078438
hamstrings, glutes, core?
>>37078485
Yep pretty much, which squats hit more effectively
I broke my dl plateau a while ago and went from 4.5 to 5 plate while deadlifting a minimal amount once a week but hammering my squat
SS is simple, there so many programs, It's easier just to do compounds a few times a week with a few cheeky curls here and there than to do chad thundercocks 17 different isolation exercises
what should i do? I've stopped making progress on ss
>>37078502
I'm on a squat plateau, it hasnt improved in weeks
>>37078530
what weight and what do you do in a week for squats?
>>37078537
doing ss
230 lb squat 4 times a week
>>37078607
you don't squat 4 times a week on SS. Dropping that extra day should give you more recovery
>>37078454
>accessories can't be added
>book days to follow programming exactly as written, which is without accessories
>what should he essential part of training for over half your muscle groups is called am "accessory" anyway to imply it isn't a core part of training
>anon them proceeds to say new lifters aren't smart enough to do their own programming, thus defeating his own argument of "just add accessories"
SS is such a fucking shit meme.
>>37078031
most /fit/ posters grew up without any male role models or, at best, an endless parade of black "uncles," so they naturally gravitate to whatever caricatures of sexually retarded masculinity present themselves, such as rippetoe and zyzz
>>37078697
>book says to follow programming exactly as written
No it doesn't. There's a whole fucking chapter dedicated to accessory/assistance exercises. IIRC there are more pages dedicated to them than to the actual routine itself
It instructs you on how to intelligently add them and you can't really go wrong with just adding a few to the basic template
Have you even read the book?
Can you explain your gripes without memetext? A few are valid, but I don't see them mentioned in this thread
>>37078702
Uncle tyron warned me about people like you
>>37078779
Nobody who complains about SS has read the book.
>>37078503
What are your lifts at?
If you are unable to make linear progress, you are done with SS. Read the book
>inb4 shit lifts and YNDTP
>>37078502
>squats hit hams and core more effectively than deadlifts
Total bullshit
>>37078779
Rip is on record saying you should follow his routine exactly as written, and thus will happily lead you down the path to t Rex.
Doing a 6 day a week PPL focussed on compounds and progessibe overload is objectively better than Ss for a balanced physique for aesthetics or strength that most people are training for.
Even for powerlifting SS sucks since it neglects 2/3 of the fucking lifts in its continued mad dash for squats.
Furthermore it still leaves what should be the real meat of a routine in the assistance exercises section, because it's just fucking squats and that's all he cares about.
Furthermore as a coach he displays little more than decent anatomical knowledge and tips for good form, his training methods have literally no pedigree and have produced no noteworthy results, and are in fact widely shat on bu those who have followed them on this very board.
There is literally no material evidence to support the notion that newbies should pick SS over any other routine that hits everything twice a week.
>>37078808
LITERALLY NO ONE
>>37078822
lowbar squats hit your glutes and hams, the main muscles in deadlifts
The core is just a stabiliser for deadlifts
>>37078848
Don't yank me son I've been at this since the 60s.
>>37078857
s-sorry :(
>>37078031
Try Jason Blaha's Ice Cream Fitness 5x5 Novice Program
I did SS but instead of Squatting 3 times a week i overhead pressed 3 times a week. Now my upper body is FUCK HUGE and my legs can barely hold me up.
>>37078904
along with his Ice Cream Diet program
>>37078031
Most people myself included never read the book, so doing the basic template would have you squatting 3x/week and bench pressing 1.5x/week. Following a program like that would give you great general strength (because strong glutes) but subpar aesthetics (because chest/bis/tris/lateral delts are weaker proportionally). A linear ULxULxx or PPLPPL template would be better aesthetics-wise since every muscle gets hit 2x/week.
>>37078031
Oh geez
I know the girl in OPs picture
How exactly is SS a meme?
>gets your bench up
>squats up
>ohp up
>dl up
>rows up
People who can push and pull more look better than someone who trains the same weight all the time.
>>37078959
Two things tend to go wrong with SS, and neither is really the fault of the program.
1. Nobody reads the fucking thing beyond the template and they screw it up terribly as a result
2. Its become the default unthinking recommendation on SS so it gets thrown around as the answer to a bunch of situations it wasn't actually meant to help.
>>37078828
>Rip is on record saying you should follow his routine exactly as written
Source?
Because here's a few lines actually from SS
>Useful assistance exercises
>Ancillary exercises
>There are other exercises that can assist these five and improve certain aspects of their performance
>chin-ups are so useful that they are included in the program from very early on
>LET'S DISCUSS ADDING EXERCISES TO YOUR PROGRAM
>Since you're going to do them anyway, we might as well discuss the right way to do curls
Etc
>training methods literally have no pedigree and have produced no noteworthy results
Many thousands of beginners, myself and some others on my former powerlifting team (a few of which are national champions) disagree. This program is obviously not designed to train people up to being world class lifters, which you are seemingly implying
>There is literally no material evidence to support the notion that newbies should pick SS over any other routine
This is where we can find some common ground. And this really is the question, isn't it? How can someone, as a noob, gain strength and put weight on the bar the fastest? I would believe in SS or a very similar template for this purpose
>>37078849
The core is just a stabiliser for squats too. Being more leaned over with heavier weight = more work for the core.
And again, claiming squats work the hams more than deads is just asinine. Any EMG test or something similar will (and HAS) proved this untrue and it's ridiculous to claim the opposite without a valid source
>>37078949
There isn't much stopping you from adding dips to the non-bench day, lateral raises, lying tricep extension (which Rip actually raves about IN THE BOOK) and curls (see above)
I am not arguing that SS will produce better 'aesthetics' than other routines though, please don't make a strawman out of this
>>37078993
Pic related, as forgotten in a previous post
>>37079052
>I am not arguing that SS will produce better 'aesthetics'
Good. Pic related it's Zach's symmetry at 242 lb used by Rippetoe as SS' poster child
That's why "SS is a meme" exists
>>37078031
starting strength isn't bad. just do it.
>>37079279
Seems pretty balanced to me, everybody has weaknesses. My deadlift and OHP have always been ahead and I did SS
Where did you get this though? I was under the assumption that there wasn't much info about Zach floating around
>>37078906
OHP doesn't increase your size that much
>>37078286
I did SL when I first started lifting. Made sweet gains and put up pretty good numbers, still recommend and wish I would have started with SS
>>37079052
>The core is just a stabiliser for squats too. Being more leaned over with heavier weight = more work for the core.
>And again, claiming squats work the hams more than deads is just asinine. Any EMG test or something similar will (and HAS) proved this untrue and it's ridiculous to claim the opposite without a valid source
Try and do the same amount of volume in deadlifts as in squats and you'll see why it's easier to use squats to help drive deadlift gains
