Post people who fell for the SS meme
>>37107982
They all look fine. Not everybody wants to be 10%bf. They're all quite muscular including their upper bodies.
>>37108027
damn...
>>37108015
nah they don't look fine. Their upper bodies are under developed. Makes them look unaesthetic and autistic. If you can't tell, perhaps you are as well.
>>37108060
You're the definition of delusional. They look amazing.
Stop posting.
>>37107982
no homo
>>37108085
You're the one delusional. Go look at statues of Greece, the golden ratio. Or just about all the other cultures around the world portraying male beauty. It's biological; healthy males have certain type of physique and this is not it.
>>37109032
Of course, because every single male has the same ideal physique.
Please excuse every other male on the planet who has a different goal, you fucking mess of a person.
>>37107982
Lets see your supperior physique, OP.
>>37109059
>Male
is a stringent routine really necessary for a skelly beginner, i mean just eat lots and do a range of exercises a few days a week
>>37109135
Necessary? No.
Really fucking useful? Yes. Beginners tend to have two main problems: They've got no fucking idea how to move their body and no idea of how training is supposed to feel/be structured/etc. Until they've figured that out following some structure tends to mitigate the worst of the dumbfuckery. Its a lot easier to learn a few exercises properly and branch out than it is to try and learn every movement by doing it once or twice and then forgetting about it for six weeks.
>>37109153
i just do random shit 3 days a week (mainly chest) and i'm seeing some steady gainz, i don't see an issue
>>37109032
>ideal
Kek troll harder. Dude looks fine and can easily change up his routine to focus on upper body without it affecting his legs
>>37109059
*Not every male's body fits the perfect physique
post who fell for the bulking and squatting/deadlifting as a natty meme
>>37109164
And there's 100 people doing random shit 3 days a week who'll look barely different 5 years from now.
>>37109206
how could someone fuck up this bad, to not work the UPPER CHEST the most CRUCIAL
>>37109212
well i'm not one of those 100 it would seem haha, my random routine is focussed on the upper body and lats/traps mainly
>>37109206
is that islee?
>>37109218
Odds are you're in that 100 and just haven't gotten past the 'literally fucking anything works' stage.
>>37109225
post routine bub,
5'11
120 odd pounds
>>37109236
>5'11
>120 pounds
hahahahahahahahahahahahahahahahahahahahahahahahahahhaha
>>37109243
i don't have a machine so idk how much i weigh, that's just an extremely rough guess
3rd looks decent
The other 3 look even worse than dyels
SS not even once
>>37109236
enjoying the summer pal?
>>37109329
no, i have cholingernic urticaria
i prefer cold showers and fans
>>37109323
The first would be fine too if he cut for like 20 pounds.
>>37109032
>the golden ratio.
If you're talking about Polykleitos' "symmetria" this is his method:
The method begins with one part, such as the last (distal) phalange of the little finger, treated as one side of a square. Rotating that square's diagonal gives a 1 : √2 rectangle, suitable for the next (medial) phalange. The method is repeated to get the next phalange, then (using the whole finger) to get the palm; then using the whole hand to get the forearm to the elbow, then the forearm to get the upper arm. - https://en.wikipedia.org/wiki/Polykleitos#The_Kanon_and_symmetria
So that's square root of two, not the golden ratio (1:~1.618)
Also as far as I'm aware that is only about lengths of the bones and not muscle mass proportion. As far as I'm aware muscle mass proportion isn't one of the aspects of sculpture which was worked out mathematically (unless there's something I'm missing).
More information here:
https://en.wikipedia.org/wiki/Mathematics_and_art#Golden_ratio
>>37109059
you sound like the kind of person that dyed their hair blue and has a problem with everything and everybody and cant come to grips with reality
>>37109325
>evaluating a strength regimen by aesthetics
>>37109418
>reccomending strength regimen to anyone regardless of goals
>>37109469
the idea is you start off strength training so it's easier to adapt to hypertrophy work once you've run through SS - it's only meant to last until you exhaust linear progression. I have no idea if that's right - that's what I've heard as to why it's recommended though.
Any opinions on
5/3/1 Big but boring but with extra accessories and volume work?
I want to progress the heavy lifts but not come out looking retarded as fuck.
>>37107982
anyone know where that picture was taken?
>>37109524
no, the idea is to do SS because it builds significant amounts of muscle mass in a short period of time. specialized hypertrophy work is pointless and a waste of time for novices. specialization starts when you're intermediate
>>37107982
Classic SS victim.
>>37109804
It's a slow as fuck routine that has you working each thing once a week which is weak as fuck. There is nothing wrong with doing a huge heavy compound a few times a week periodized, but doing all your other assistance work once a week is fuck all.
It's a routine made by an old fat broken powerlifter for other old fat broken powerlifters.
You'll get some increase of your lifts due to dropping the volume, then stall forever as you're following a routine that is a stick in the mud.
>>37107982
>lean isley looked good
>norsefat is fat and always has been but is stronger than you ever will be
>boarshorts would look good if he cut, but he's 6'4 so he's only competitive in weight classes that are 240 lbs and above
>>37109252
Please please please get yourself into hospital that is not a healthy weight please I'm worried about you.
>>37109804
Just saw you are gonna add in volume and accessories. So really you should just drop the BBB routine and do something else like an upper lower split or PPL, but use the 5/3/1 periodization in place of the usual compound lift rep scheme.
>>37110414
classic ss victim who squatted 4plate before even starting on SS
>>37109804
>>37110629
do you even beyond 5/3/1?
http://powerliftingtowin.com/beyond-531/
>>37109355
So do I. Sweat man, and tan. Trust me.
>>37110695
You sure destroyed every point I made. Good luck working a muscle once a week.
If SS is a joke, than what would you faggots recommend for building strength and aesthetics?
>>37107982
Is it a requirement to have shitty haircuts when you're posting in /plg/?
>>37110776
Nothing, SS is very good. Just actually read what the program really is and don't take the one from the sticky.
>>37110776
Upper/lower 4 days a week. Mainly compound movements. 3 sets 8-12 reps. About 4-6 different lifts each workout.
>>37110770
read the fucking book you retard
protip: every 531 routine nowadays has each main lift twice a week.
>>37110629
This.
Western programming in general is pretty bad because it's all M-W-F Bench-Squat-Dead and lots of accessory work. If your goal is to get stronger and more proficient at the 3 powerlifts then doing them once a week is not the optimal way to do so. If you wanted to get at something the logical approach would be to do it more often not less often, right?
The thing about SS is people stay on it too long. It's called >Starting< Strength for a reason and the volumes are very low because a beginner doesn't need much volume to progress.
However the whole idea that you can only train 3 times a week is a meme. Ivan Abadjiev proved this when his Bulgarian weightlifters dominated the Olympics during the 80s.
You can read more about the benefits of training more frequently in the book Squat Every Day by Matt Perryman
Anyway, the point I'm really trying to get at is even if you guys aren't trying to be powerlifters or weightlifters, if you just want gainz you should still be hitting bodyparts more than once in a 7 day period. I would suggest looking at Dorian Yates style of training where you would basically ramp up to a top set of like 6-8 reps, going to failure.
>>37107982
>>37109206
>>37109325
>>37109325
>>37108013
>>37108027
Kek'd hard.
Can we once and for all settle that SS IS a meme for people who are interested in aesthetics and lift more than 3 months already.
Why did you do it, Isley?
>>37110629
And yet nobody posts any other fucking routines why is this?
>>37110801
Beginners aint going to read no book. Part of why it's shitty if it needs a book.
>>37110791
Like ABxBAxx or ABxABxx ?
>>37110810
Western lifters are the strongest
>>37110776
An upper lower split 4 times a week, eg ULxULxx or something, or do a pull push legs 6 times a week, like PPLPPLx.
In all honesty for a concise routine, the >reddit PPL routine is decent enough for any lifter who isn't advanced.
Everything else from the sticky applies aside from its terribad routine recommendations.
For max natty gains you should be hitting all your muscles twice a week.
>>37110810
>once a week doesn't work
Tell that to 5/3/1
>>37110877
5/3/1 is dogshit.
>>37110864
ULxULxx or ULxUxLx
>>37110862
nice damage control.
>>37110877
it really doesnt work, thats why wendler recommends a bit of a different approach to 531 nowadays. pic related
>>37110885
it was. now its fine. pic related
Me
>>37110629
I do 5-3-1 and I half agree, but half disagree.
5-3-1 in itself is heavy compound lift periodisation, becuase you're actually doing so little you have a lot of liberty regarding what you do with accessories/assistances.
I for example follow 5-3-1 for my big 4, but then add in things like spoto presses, DB presses, lots of additional leg work, additional shoulder work on different days. I agree its slow, but I've seen my strength shoot up in the big 4 and I feel like I actually have energy to do a grreat deal of assistance work
>>37109032
>beauty
some people lift to be strong at a particular sport. we're not all limp wristed preening women.
>>37110864
Your're confusing western lifters with western programming.
Also, I'm pretty sure besides Jesse Norris the rest of the record holders are Russians under Sheiko but I'd have to check so I could be wrong.
Well we need to separate people who actully lift, and people who just want to look good.
Other group uses their bodies to be able to lift heavier weights, and the latter uses weights just to look good. Those that fall in between, respect both groups.
>>37110877
Lol, that's exactly what I'm doing. 5/3/1 sucks
>>37110876
6days a week is going to burn out a beginner though. UL 4days a week is better.
What it is training ss?
>>37110910
Yeah but your assistance work is now totally different from the BBB the guy above was asking about.
Look at this: >>37110898
This routine in the pic here is now basically an UpperLower split that hits everything twice a week, and still has you doing straight sets of compounds after your periodized lift of the day, assuming you put in sensible assistance lifts and actually work at them too.
As I said, when you hit big lifts periodization becomes sensible but only doing a few sets of bench or squats or whatever a week alone with piss all anything else (like BBB) is going nowhere.
>>37110862
This guy also has a good point, if someone who already knows the basics of being in a gym has to buy and read an entire fucking book just for a routine, it's too complicated for its own good. If you're an advanced lifter who competes it's perhaps a different story but for your average brah its pointless.
>>37110885
>>37110898
>>37110938
Alright well I was gonna do 5/3/1 to up my lifts while getting some aesthetic gains as well, but apparently it sucks ass.
What are the alternatives? PPL seems nice but I dont want to squat twice a week doing 3x3 and 4x8-12 forever. I need periodization
>>37110898
do you use wendlers weird 90% of your 1rm as your 'training max' for this?
>not lifting every day
>making it
lmao enjoy your nogains and dyel bodies with your shit routines
>>37110984
>Yeah but your assistance work is now totally different from the BBB the guy above was asking about.
yeah as I said i half agree half disagree, i saw BBB and i noped immediately, I could tell it was stupid. But the basic premise seems to have been better than what i was doing before (trying to 5 rep max every week) and has given me more time/energy to explore assistance work
>>37110984
>>37110938
>>37110926
>>37110898
>>37110885
>>37110629
This guys is natty and did 5/3/1 BBB
Checkmate DYELs
>>37110987
Use the 5/3/1 periodization scheme within a better routine.
Eg on legs day you would warm-up, do your 5/3/1 or whatever, then go do whatever else you'd do, in my case some lightweight volume squats after, RDL's leg press, ham raises, etc.
Periodization works but the routine that guy sells with it is shit.
>>37111022
>>37111029
for like 6 months in his 10 years lifting career?
also
>natty
>>37110987
do wendler's for your big 4, but then just don't do BBB and use another routine (like PPL) as a basis for accessory work
>>37110987
Do either Candito's linear or his 6 week strength program. Sorry, but if you want optimum gains you're going to have to squat twice a week. Also Greg Nuckols has
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>>37111029
He's also like 5'8
>>37111043
5 years, I'd say natty
>>37111057
5'10 actually
source: https://www.reddit.com/r/Fitness/comments/3trtv7/m21510_120lbs_195lbs5_years_natural_transformation/
>>37111049
currently on canditos 6 week program. About to finish my second cycle and all its done is
Squat: 130-->175
Deadlift 140-->140 for less reps
bench: 70-->95
I cant live with this deadlift mang
>>37109325
I'm doing SS to bulk and then I'll switch to an aesthetic program. Is there something wrong with wanting to boost my numbers before I go into volume? Who the fuck wants to bench 180 for reps for life.
>>37110935
>tfw Pyrros Dimas
Is Strong Lifts a better routine or is that also considered to be a meme here?
Thoughts on structuring PPL like PLP? Doing heavy squats the day after heavy deads fucks with my back
>>37111072
Give anyone 5 years to lift on nearly any program and unless they're retarded, entirely uninterested in aesthetics, or a genetic dead end they'll look good.
>>37111086
That's lame AF desu, normally it's bench that people have difficulty progressing with.
>>37111106
It's basically the same. Squat 3x a week, bench once or twice some weeks. T-rex mode activate. Still a powerlifting routine.
>>37111119
I think it's just the lack of any deadlifts, it felt like most of the time I was just doing variations. jonnie needs to update it badly
>>37111111
Checked
>>37111029
>natty
ok mate :DDDDDDDDDDDDDDDDDDDDDDDD
>>37111129
The only difference is 3x5 vs 5x5 righT?
>>37110987
You don't have to use the same set/rep scheme every time.
You could very easily set this up in a periodic way.
Let's take a Pull day set it up so that every 4 weeks you're focusing on completing a specific number of reps on a specific number of sets and then increasing the weight upon completion.
So first 4 weeks (phase1) you do 3x10 on Tbar row, you start with say 2 plates and once you can get all 3 sets for 10 reps (with a fair amount of control) you add like 10 pounds. Over the next 4 weeks (phase2) you do 8 reps, in phase 3 you do 5 reps.
Alternatively, you could have a heavy/light day within the same training week.
The thing to remember is if you are training twice a week don't go too nuts with the accessory work. Volume is measured more in terms of what you do in a week vs what you do in a day.
Also on the topic of volume it is very important to note that less is more. What that means is that you should only be doing the minimum amount of lifting needed to keep you progressing.
>>37111137
Basically.
I rarely see it around here but i think ICF is the best one. It's the one good thing blaha did in his life. C'est essentially SS/SL but with accessories so you never hit t-rex mode and dont end up posted in cringe threads desu
>>37110999
yes, but dont get too caught up with the 90%. just start with something like 85-90% and increase depending on how you feel so that you avoid stalling
>>37111137
Pretty much. Don't do either unless your goal is to be a powerlifter.
>>37111131
If you need to train the motor pattern then yes it's needed to deadlift more, but you deadlift every lower body day, and you're where you should be to not have to deadlift normally. Do deadlift variations that focus on where your deadlift is weak.
>>37109325
me on top right
>>37107982
>did a routine focused on getting stronger, got stronger
>fell for a meme
as always, pick one and only one, assmunch
>>37111163
already finished with doing SS and madcows (though i just added in a buttload of accessories myself). I never ever understood why SS and SL were counted as different routines.
>>37111160
>tfw fixed my t-rex mode by just choosing not to progress on my squats after i hit 3pl8
i know you're not meant to do it, but my jeans kept popping open.
>>37111160
>>37111163
Isn't the problem with SS/SL just that people do the exercises they tell you to and literally nothing else? Don't see what's wrong with them as long are you throw in some other things
>>37111182
>Do deadlift variations that focus on where your deadlift is weak.
Which variation is the one that fixes being a little bitch
>>37111086
I really hope that this is kg
>>37111224
Obviously
8 weeks to increase my bench by 25lb? That's not even trappy tier
I still don't get this t-rex meme. Training legs almost every day is not a big thing for those that do sports at high level. Only people who never did sports think so, because they had little legs (or legs covered in fat) to begin with, so their body figure goes under a dramatic change when they start to use their lower body.
I love to take an olympic lifter as an example. They compete with snatch and clean&jerk, which are lower body dominant exercises. And the most used assistance exercises are squats and pulls.
And i think they look better than mr.muscle doing his brosplit
>Inb4 roids
Well yeah, makes their legs even bigger
>>37111222
The one where you use hook grip.
>>37111218
to be honest, I tried to do SS+accessories.
I find that you're so pooped out after squatting deadlifting and the ohping or squatting, benching and pendlayrowing, that your effort when it comes to accessory shit is going to be alot less. Especially as a beginner.
I particularly found this to be the case, so things like pull ups or curls were always a bit half-arsed, until I got off the program and actually had energy (and the ability) to do them more thoroughly.
>>37111236
>>37111277
So what's the solution then? Just do fewer squats and deadlifts? /fit/ seems to simultaneously say that you don't need rest days and then says that you shouldn't do too too many compound lifts because you'll get tired out
When I first started lifting I always made it a point to go to failure. I think in hindsight it would have made more sense for me to have had a bit better structure and to have had periods of higher volume training to contrast my high intensity training.
I think the biggest problem beginners have is worrying too much about everything being perfect instead of just going in and killing shit.
I go to two gyms, one is a strength sports gym so powerlifting, oly lifting, and strongman. The other is an old school bodybuilder gym.
The biggest difference between the two is that as clueless as a lot of the people at the bodybuilder bro gym are, they just get after it. sets to failure, drop sets, etc. At the powerlifting gym everyone is so focused on perfection, perfect arch on the bench, 30 minutes of mobility, writing in their logbooks , and probably agonizing over their %s. Besides the top level guys at the Powerlifting gym everyone else looks like shit. So let that be an anecdote to you new guys. Don't worry about everything so much, sometimes you just got to go in there and kill it.
>>37111218
The problem is people are recommending a powerlifting routine to a person who wants aesthetics. And then beginners think they need to add stuff to change it to an aesthetics routine. If you start with the proper routine, you don't need to add anything.
>>37111309
I'd suggest sticking with the program and being conscious of this. I personally stopped squatting and diddlying on the same day (after i reached bout 2pl8 squat) though it didn't help greatly.
Personally I just find that after a point, you're able to handle more work in the gym in general.
I also notice that once you've maxed out your linear progression on the big 4, you benefit from working at lower weight on them, which gives you more energy and flexibility regarding accessories.
That's honestly my favourite thing about 5-3-1 (not BBB) is that it has simultaneously increased my big 4, whilst affording me energy to work on things that had been completely neglected under SS and madcows
>>37110818
>SS
>starting STRENGTH
>"muh it's not a bodybuilder routine"
why do i even get triggered by this
>>37111398
Ah ok, makes sense. I've been doing SL for about 6 weeks now and it seemed to be the sort of thing I was after. After being a skinny fuck using shitty plastic weights in my garage to being on course to squat 2plate in another month it seemed pretty good.
I'd just been adding pullups/chinups/dips to balance out all the lower body work but I have to admit sometimes they'd be pretty difficult at the end of the routine.
My plan was to start adding accessories after I hit 3plate DL, 2plate squat and 1plate bench but I'll bear what you've said in mind.
>>37111454
Well somebody here already said that the PROBLEM is that beginners who just want to have some abz and biceps for summer are told to do SS. Why not let them have what they want? We can still continue doing squats.
>>37107982
>using 2 year old pictures
rude.
>>37111551
i know this is bad advice, but if you're hell bent on doing pull ups or curls, maybe do them beforehand.
Pull/Chin ups shouldn't be skipped 2bh. armwork and chest/shoulder variations it doesn't matter too much in the longer run as in you'll always have time to add them in later on, but pull ups and chin ups are definitely worth putting in the work for.
If not you'll get heavier without the accompanying strength to do them, but that aside for upper body, just make sure your benching and OHP game are on point. I struggled alot with both because of rotator cuff issues (if you have even the slightest feeling of this its probably worth throwing in rotator cuff external rotations as an accessory), which made the T-rex mode worse, but if these are good, the extent of the t-rex mode will be less.
>faggots still think there are '''''aesthetics''''' and strength routines
>faggots don't know you can either increase muscle mass or reduce body fat
>faggots don't know looks is mostly diet
>faggots think you can get strong without getting big
>faggots think being strong requires you to get fat
>faggots think certain exercises and rep ranges make you fat
>faggots are generally retarded
>>37111658
yeah but you realize you just summarized the sticky right?
>>37111621
>If not you'll get heavier without the accompanying strength to do them
this pertains to pull ups
>>37111674
I do, now that you mentioned it. That makes them even more retarded, because they can't read. Oh well.
>>37110414
is this not chris pratt?
>>37111658
there is a difference in routines if you're following aesthetics instead of strength you mong, you'll still do the big lifts but you'll add a lot of other crap and isolation
>>37107982
The 2 guys in the middle look pretty joocy Tbh
>>37111716
if you're powerlifting you should still have a lot of bodybuilding with it.
The two aren't trained terribly differently, powerlifting is just more intelligent in terms of progression rather than chasing da pump
>>37111694
Of course they read the sticky there was a god damn dinosaur running under it
a dinosaur, dude
you saw it
>>37111621
Thanks m8. I'll keep the linear progression going for now but I'll definitely focus on my upper body a bit more. Ab and arm work is pretty non-existent at the moment so I'll look into a few alternatives.
>>37111716
What >>37111751 said.
The only real difference is bigger focus on progressing and less focus on things like arms and calves in powerlifting training.
Your beloved ''''aesthetics'''' means certain level of mass combined with low bf. You can't really 'train' for it.
>>37107982
What's with that classic "SS gut"? Zero abdominal definition, no v-taper, no lats to speak of.
t. SS victim
>>37111867
>SS gut
none of these people did SS
>Zero abdominal definition
it's called fat
>no v-taper
genetic, and barely visible at higher bf and without tryhard posing
>no lats
you would be surprised
>>37111318
>I think the biggest problem beginners have is worrying too much about everything being perfect instead of just going in and killing shit.
it's way more important to do thing right at first than "going in and killing shit"
>>37109032
>a tranny telling others about biological, healthy males
>>37111236
this
SS is a strength program for athletes and for the vast majority of sports the main source of power comes from the legs
You are not going to break a tackle with you biceps.
>>37111980
>an anon that doesn't know what a tripcode is
¯\_(ツ)_/¯
>>37111906
basically all of this
>>37111998
Who pays attention and memorizes tripcodes?
>>37107982
>>37112052
read the post you replied to originally and get back to me
>>37112055
This honestly looks good to you?
>>37107982
It looks like ETHAN BRADBERRY fell for it
Also I don't get why he doesn't work his upper chest, he looks so weird
>>37112119
>>37112115
Yeah
>>37112115
Why don't you elaborate on what in particular looks bad?
>>37111612
It's 40 weeks at the most, not even a year
>>37112171
I can prove that the picture is just short of 2 years old, ie 8 months training
>>37112191
I can prove the opposite you nig
>>37112055
>let me take this picture in front of my BOOKS
>cookery book
>french dictionary
What's wrong with all you aspies who follow that SS or 'muh strength' cult? Is it because you try to be edgy and delude yourself that T-rex mode looks good? Why do so many people follow that cult when almost EVERY bodybuilder or other fitness athlete who achieved something did some kind of split with isolations and not fucking powerlifting programms?
>>37112237
>my
>implying islet can read
>>37112255
not everyones main objective is to look like a bodybuilder, m8
>>37112228
Your move faget
what happens if they go on a diet and dont workout legs anymore, wont they lose leg muscles?
>>37110844
The gains have me. No matter what it does to my body I must get the next 2.5kg on bench
Hurt my back benching yesterday
>>37112308
BUT MUH STRENGTH
>>37111925
no. 100% of the opposite of that
you are much better off going in earlier and doing random ass stupid shit with bad diet than waiting forever because you want to do everything perfectly. the ONLY exception is if you're doing the lifts with improper form, but that's something you can learn for all your lifts in a few hours.
>>37110844
he became a powerlifter
>>37112255
>fitness athlete
>athlete
wanna know how I know you are a fag?
Also, everything about your post is wrong
>powerlifting program
SS is not a powerlifting program. You run it for 6 months TOPS, so there is not ''''achieving'''' anything.
>EVERY bodybuilder who achieved something did some kind of split
Except old bodybuilders trained with full body programs and powerlifters actually use splits and isolations too. Except they aren't bodypart splits, but those are always shit.
>>37111029
>natty
i bet you bought the supplements he peddles, too, you dumb nigger
>>37112283
it is for probably 99% of all new lifters
>>37111049
stop shilling your dumbfuck programs here, faggot
>>37110844
He has the widest shoulders I've ever seen, you can fit four of his heads on there, someone photoshop it in pls.
The problem here is not Starting Strength. The problem here is Gomad and 4k calories a day.
>>37112378
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>>37112415
And they're all
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>>37112305
Now post another pic in the same position so that we can see how much you improved ;)
>>37112283
This post deserves its own thread. Please make it happen sir or madam.
>>37112339
>the ONLY exception is if you're doing the lifts with improper form
thats what I meant, it is way more important to do things with proper form rather than just lifting heavy, increasing wiegth is easy, correcting form once you have been "killing it" for 6 months is not.
>>37112442
>>>/reddit/
>>37111573
The problem is that most people are trying to be helpful and give sensible advice. So they tell beginners to build some foundational strength, which is a requrement for any aesthetic gains. But yes, I'm all for it that we stop doing that and just tell rookies to do curls and crunches.
>>37112366
if bodybuilding is your goal then SS is a poor choice, if your goal is strength because your are an athlete or just for the sake of it, then SS is the way to go.
>>37109032
All they have to do is cut their fat and they'd look good lol
>>37112438
>Same position
No problem bby
>>37112378
What kind of autist gets upset about having
2 8
8
F R E E
R
E
E
P R O G R A M S
R
O
G
R
A
M
S
At his fingertips?
>>37112520
>athlete
>SS
weeeeeeeeew
>>37112532
Scared to do it or what?
I'm not going to judge you
>>37112549
yes you fag, it's a novice lifting program for athletes. Not a pl program.
>>37112549
Lots of strength and conditioning coaches use some kind of SS or 5x5 variety.
>>37112558
Implying Zyzz or Arnold Schwarzenegger did SS?
When did Mark Ripptoe win Mr. OIympia? He looks like SHIT....fat and weak....lol
>>37112255
Hate to break it to you, but 100% of bodybuilders who "get anywhere" are doing more juice than the man from fucking del monte.
>>37112550
I don't have many pictures of myself on this phone
>>37112558
>>37112569
>i do ss because i'm an athlete
>why am i fat, allow me to explain the philosophical implications of bulking and 3pl8...
>>37112642
>zyzz
>arnold
>athletes
m8...
>>37112688
>exercises make you fat
>>37112642
Hate to break it to you, but bodybuilders are not athletes.
>>37112642
Arnold started on Reg Park's novice 5x5. Totally different routine from SS. Let's compare them -
>Both 3xpw
>Both have 2 workouts
>Both use 3 work sets of 5
>Both include squats x3 a week
Oh yeah, they're basically the same. Park's routine's main difference is the inclusion of dips (fine) and front squats (fine but pointless), and the substitution of rows for power cleans + a couple of sets of accessories.
>>37112720
>>athletic physique
>>implying not top class athletes
>>low rep
>>"exercise"
>>disgusting fat body
>>athletic
Fix'd it 4 you m8.
>>37112681
Why don't you cut some fucking bodyfat?
It's not like you need it
>>37112681
>>37112532
I only see glutes in these webms
>>37112779
So you were baiting all along?
>>37112806
Just having a little giggle meight. :--)
>>37112779
You literally have no idea what you are talking about.
>>37107982
Anyone who thinks SS is a meme shouldn't even be regarded as a person. I'm not sure how they have the brain cells required for breathing, if they believe all the ironic posts on /fit/.
>>37112720
>>exercises make you fat
SS is a PROGRAM. If you aren't eating like Rippetoe tells you to, YNDTP.
>>37112899
People need to realize that everything is adaptable to their needs. You're not required to drink a gallon of milk a day, because that is simply a tip for underweight men. SS is just synonymous with 5x5 progression for beginners, which can't be understated for it's effectiveness.
>>37112929
>adapting SS
YNDTP
>>37112976
Fuck off. When people say SS, they're almost always referring to 5x5 beginner progression. Modify your calories and macros for your goal.
There are people ITT who don't know the way of the powerlifter
smdh
>>37113019
>SS
>5x5
retard
>>37111277
I think it's better to save accessories for the advanced novice, early intermediate stage once you've built a decent strength and technique foundation of a couple months of SS.
something like trappy's TM split template with accessories added twice a week would probably solve your issue.
>>37113251
We do, but we just don't respect it because our lasting impressions of it are videos of obese, cherry faced, bloated men half squatting 900lbs with 4 other bloated men surrounding him.
The way I see it is that those that don't respect powerlifting are those that see it as a step backwards rather than forward on their respective path to "making it". A lot of people here want to eventually look aesthetically pleasing because it's assumed that desirable (i.e. beautiful/handsome) people want that, and as explained in the first paragraph, our impressions of powerlifting is the antithesis of aesthetically pleasing.
Personally, I wouldn't go about shitting on powerlifters as our goals are different, and I do respect that. Do I respect powerlifting in itself? Not really, but that's because I don't understand the actual factors that would lead someone down that path.
>>37113251
>>37113924
>our lasting impressions
>way I see it
>it's assumed
>our impressions
And then you stop being a shy teenage boy who wants to take revenge on the world for all those years of being a shut in by making himself look like a bodybuilder, realize you don't need to be a shredded sikkent to be good with people, find out that training with actual purpose is way more satisfying, and realize you will never look like magazine covers without large amounts of drugs and photoshop.
>>37114053
No disagreements there, man. I think the most important thing is finding something feasible to strive towards with purpose.
It goes to show that people usually find what they were looking for when they weren't actively looking for it, so if you really want a gf/bf, get absorbed in what interests you and once you genuinely no longer consciously desire it, it appears.
And if you've truly left humanity behind, then getting a gf/bf doesn't matter anyway, because you've transcended the need to procreate. None of this matters. Only your goals that us humans cannot comprehend.
>>37107982
>>37111190
You're hot desu.
>>37109252
You are the definition of hungry skeleton if you weigh 120 lbs
If you would even guess you weigh that you're a major skellington
>>37110844
>bulking bad man
I'm a beginner lifting for aesthetics. I don't worry about strength. That's why I don't do SS.
>>37110844
dayum son, you looked amazing, natty goals
>>37112386
what are you talking about? they are above average but nothing that extraordinary
>>37111029
this guy aint natty, his upper body is like a solid block, you cant achieve this natty
>>37109164
You're not seeing steady gains, and you're also a retard
>>37112532
>rounding lower back on sumo
snab ciddy
>>37115289
>never
Once I get disposable income
>>37110844
That boy's face on that mans body.
Left pic reminds me of that manray bad guy from spongebob.
>>37115322
wrong thread tard
>>37115146
wew lad tell me about it.
Oh well.
>>37110818
what the hell am i supposed to lift instead? if SS is a meme then whats a routine that will get me looking good naked?
>>37115744
PHUL or PHAT
>>37110810
Steroid users.
>>37115767
dude gtfo with your bullshit
SS isn't inherently bad. PHUL and PHAT aren't bad but they have to be programmed responsibly (ie not a beginner)
>>37115744
SS is fine bruh. You'll soon realize the first few months don't matter and you may as well blast through your noob gains so you can move on to an early intermediate program.
You don't need a ton of volume and more isn't necessarily better.
>>37110844
jesus christ what a fucking shame
>>37115856
if he just follows the stock phul or phat he'll be fine. if he doesn't want to do ss he doesn't have to dumbass
>>37115744
Ask your local gym
Ayy lmao, i did SS for 7 months after brosplits gave me nothing. Now a year later i look more aesthetic than 99% of fit and still squat 4 plates for reps.
>>37111111
Only one person is gonna check those digits?
>>37107982
Just curious since I've been doing SS for about 2 months now and my legs are getting way bigger than my upper body, what exercises do you guys recommend I do to fix that?
Is SS good if you are just trying to lower body fat?
I alternate between running and lifting everyday.
I'm not eating enough to build muscle, so it should be fine as a routine just to get me active right?
>>37117491
Anything that raises your heartbeat is good for lowering body fat.
>>37117323
Are you doing your chin ups?
Are you doing any upper body work besides bench and OHP?
>>37117686
Oh boy. I would argue against that statement.
>>37117491
Depends on how long you've been lifting, how fat you are, and what your strength training is up to this point.
How big is your caloric deficit?
>>37118955
>I would argue against that statement.
I wanna hear this desu.
am i the only one that thinks the guy on the far left would look pretty aesthetic if he cut
>>37118990
> The effect of acidosis on glycolysis and on the PCr level will result in a decreased rate of ADP rephosphorylation, and it is suggested that ADP increases transiently above the steady-state level in the contracting muscle fibre
http://www.ncbi.nlm.nih.gov/pubmed/3471061
Solid state cardio inhibits "rephosphorylation". Your ATP production will suffer because of lactic acid presence, "acidosis". They go on to say
>resulting in a block in the activation process or in the excitation/contraction coupling.
So your muscles contract slower and less efficiently than if you had lower levels of lactic acid
>>37119020
if only you actually looked at the thread
>>37118655
No. I'm curious what you guys recommend, keep in mind I can buy a pullup bar and only have my bench , barbell and some dumbbells.
>>37119229
Wait are you actually doing the program because it doesn't exactly sound like you're doing the program
You read the book, right?
If not, would you be interested in reading the book?
>>37119241
Yeah I'm doing the program from the sticky. It's working considering I'm making strength gains but my upper body is making way less gains and looks worse than my lower half. Since I'm a noob I don't know what workouts to incorporate into my routine
>>37119318
Okay that's fine I'll give you the quick and dirty. I have to get to writing this paper so I really can't stick around for Q&A, I'll be able to check in a bit tho.
Put a heavy pull in there every session. Rippe hates rows and says they're shit, so you should stick to his recommendation as "the only non barbell exercise in the program".DO NOT DO ROWS INSTEAD OF CHIN UPS. I do rows because I hate chin ups because fat and I know how I prefer to train at this training age, you're still very much feeling things out. You should be progressing in your heavy upper body pulls like rows (with consistent form, same degree of cheating if cheated) and add weight to the exercise consistently just like you do your squat, bench, dead, and press.
Wrap up each workout with one to two isolations like curls, skullcrushers (watch how rippetoe does them, they are not what you normally see at the gym), grip work, upper back work, literally anything dude.
Do not go nuts when you first start going to the gym. It's fun and new and exciting but seriously limit the amount of time you'll be there. We're looking for sustainable habits, not hours in the gym when you have a free afternoon.
DO NOT EXCEED TWO ISOLATIONS/OPTIONALS IN A SESSION
seriously get the fuck out of the gym
The idea is just to add a little bit of extra volume in without exceeding your MRV (maximum recoverable volume) so if you go nuts you won't have enough in the tank for a good session next time.
You do not need to do isolations, if you just do your compounds, that is where the majority of your gains will come from
>>37107982
I just don't understand how you could possibly go into the gym, do big compound lifts and not go 'hey! my shoulders haven't been worked out at all! HMMMMMM' and just fucking do a fucking lateral raise or two
>>37107982
You mean people who are stronger than you'll ever be?
>>37119473
One of those people is not strong at all at the time of the photo and genuinely does not belong up there
>>37109221
Kek'd
>>37107982
what is SS?
>>37115146
He barely rounded and to completely fair to be expected on a 5 pl8 single pull.
>>37109212
doing ALMOST whatever is fine as long as you have some clue what you are doing and do at least a bit of planning and remember progressive overload.
often i hit the g twice a day or on a rest day and do whatever i feel like while taking my routine, fatigue etc. into consideration
riding the bicycle deffo helps but doing whatever you want i have the most fun at the gym
>>37119432
thanks anon
>>37119863
Super Sayan
>>37120129
thanks bro, I always knew dragon ball z sucked anyways. now this board reassured it
>>37107982
Posting Filip was one step too far you javla skit, I've backtraced your IP and will be sending my sister's somalian boyfriend and his friends to your location immediately
>>37109032
That's only BOIPVSSY statues for the pederasts to salivate over (i.e. apollonian types)
Powerful, masculine characters are always portrayed with an athletic physique, including large legs and waist.
>>37108060
They look fine senpai. Just because they don't meet your warped standard of "fit" doesn't amount to much.
>>37120196
b r e h s . . .
>>37112681
>mixed grip
>using momentum
wow.
