Who /ss/ here? How's it going?
pics?
>>36766140
Been at it for 1.5 months now.
No sign of anything, but my hips have grown i think
>>36766140
3 months!
>>36766150
>my hips have grown i think
that's the point of the program. to give you wide hips and huge thighs/glutes, with minimal upper body growth
>>36766175
You're joking, right
>>36766169
Kill yourself you mentally ill piece of shit
>People actually fall for the SS troll
>>36766169
>>36766175
this is what happens when you skip bench and OHP
Who /regparks/ here?
>>36766169
LONDON
O
N
D
O
N
>>36766169
I would smash that i>>36766175
nto oblivion.
>>36766182
i think it's just a flat chested girl
I look like a centaur after doing SS for four months. I need a routine that will let my upper body catch up.
My main goal from weightlifting is to not look like shit. The reason I started lifting was because of my pear-shaped body. After doing SS for a few months I evolved from a pear into a centaur.
What kind of routine/diet should I go on to make my upper body larger and my legs smaller?
Can someone explain to me what SS is?
>>36766329
Fuck man, I thought it was just me too
I FELL FOR THE /SS/ MEME
>>36766175
>works entire body in equal proportions every workout
>3x5 upper body won't make arms grow
>3x5 lower body makes legs huge
I hate this meme
>>36766336
S T I C K Y
T
I
C
K
Y
>>36766336
a major paramilitary organization under adolf hitler and the national socialist german workers' party in nazi germany.
>>36766329
This is copypasta from Reddit
>>36766336
http://startingstrength.com/
>>36766336
Straight shota
>>36766336
https://en.wikipedia.org/wiki/Schutzstaffel
>>36766270
You forgot to say 'no homo' bro.
>>36766329
I can just imagine dat ass...
No homo tho.
>>36766336
Starting Strength.
It's a method of training that focuses primarily on the legs.
It's a meme that results in disproportionate muscle development.
>>36766358
you would know huh you reddit using faggot
>>36766329
greyskull
>>36766336
It's a program which purpose is to turn skinny teenage boys into fat, plump and soft fucktoys.
I'm having trouble adding more weight each time
Have I failed if I can't lift more than I could the previous workout?
What can I do?
>>36766312
>grills
>4chan
Pick one
>>36766379
Deload
>>36766140
a bit over a month in, squat went up 40 pounds and bench 20, been iftan nearly 2 years prior to switching, was always hesitant about SS but it's seriously gains city
SS is a great base of a routine, just add some accessories. I do dips every workout day, dumbbell press on non bench days, chest flyes once a week, curls and lat pulldowns once a week on a 12/8/5/3 reps, and ab work every workout day. Only been at it for 2 months and I've noticed great growth in my upper back and I actually have triceps now(pretty small ones, but before there was nothing).
>>36766378
Somebody finally linked me the source on the 2nd set of pictures.
Apparently, that guy gained like 30 pounds of muscle (!!!!????) in 4 months or something like that doing GOMAD, and the rest of that was fat. This was measured by a PT. Once he cut, he would be looking good.
72kg > 80kg
reminder you should always add either pullups or dips to your SS routine
>>36766353
>>36766175
This, fucking faggots who post this shit seriously don't realise that almost everything upper body responds better to a mix of heavy low reps and higher rep work.
t. Recovering t rex
>>36766169
what the fuck is that
I've only been on the program 3 months and I haven't made huge progress, at least I don't look a whole lot bigger or more muscular.
Squat from 40kg --> 77.5kg
Deadlift from 60kg --> 90kg
Bench from 40kg --> 52.5kg
My chest feels really sore and has done for about a week. Is it time to deload already?
>>36766505
>mix of heavy low reps and higher rep work
examples
>>36766711
it's time to eat
I'm on the stronglifts programs so the only difference is no cleans and 5x5
145lbs.-->162lbs.
6'1"
>>36766741
I'm trying, man. Any recommended calorific foods that aren't meat (pls no bully)
>>36766764
milk, bananas, oats... I'm sure you can find more
>>36766764
Cashews and Avocado (not for protein, just pure calories) are super calorie dense.
>>36766711
DRINK YOUR FUCKING MILK
EASY CALS AND PROTONS
>>36766775
>>36766798
>>36766801
Thanks. I have actually been making myself a smoothie every day with bananas, cashews, milk, peanut butter and hemp seeds. Guess I just have to drink double.
>>36766746
sorry about your pecs
I'm finally back to barbells after 5 or so years out of it. SL instead of SS this time, for variety.
Two days later, my quads are still in ruins, done in by an empty bar.
>>36766140
Hit lmao3pl8 squat today for 3x5. Feels good lads, keep eating and resting.
6 months of SS
>>36766860
I know R.I.P
Almost as bad as greenman
I'm assuming of everyone posting here very few people have read SS and even fewer have read PP.
>But muh t rex mod
Ancillaries fix this. Chinups, back extensions and/or glute raises are recommended ancillary exercises to be applied within a few weeks/months of starting SS.
I do chinups and glute/calf raises and core work along with the compounds and after the initial novice gains you should as well.
>muh aesthetics
Arms are well defined and bigger, legs of course are fucking huge, core and back are tight though not enormous. Only thing lacking is chest, which you could fill in by ancillary stuff like dips or cross cable pulls or dumbbell flies.
>>36766169
L I P S
I
P
S
>tfw Reg Park Master Race.
>>36766746
Your chest has barely grown, rest is really nice.
>>36767547
Thanks brah, after another month I plateued so I switched to a 6 day PPL routine that is VERY chest orientated so I can try and exit Greenman mode.
>>36767320
>BBC genetics
You're one of the few who could get sole on ss
>>36766169
I'm not even gonna lie i would fuck the shit out of this person.
Love? no. I would never love this degenerate. But i would empty myself in every orifice.
Im skellington and just got a membership and i was planning on going gym 5 days a week using 3 days doing SS. So is there any other routine that i can do on my 2 off days to help make upperbody gains?
>>36766169
>>36766237
>>36766270
>>36767495
>>36768179
Stop samefaggin, trappy. Please.
>>36767320
>>36766378
mirin frog mode on the left.
Im thinking of starting lifting and looked up Starting Strength on the sticky, is it actually a meme because i thought the workout plan looked quite balanced?
>>36766329
Honestly tho this shit is real, I fell for it, I now have retarded huge legs and skeletal arms.
>>36766329
>I thought squatting 3x a week was a good idea
fucking lol, idiots deserve to look like T-Rexs
>>36768595
It is not a meme. It is a tried and true program that works really well for beginners that don't have any muscle mass.
Add in your vanity lifts (curls, shrugs, shit like that) on the off days, and if you're fat, go on the bike for 20min every other day. If you're skinny eat more.
SS is a meme in that its built around the squat, a meme exercise.
>do SS
>get big arms anyway
3 and half months in now.
t. based Rippletits
>>36768595
Its Starting STRENGHT not aestethics.
>>36768904
Good progress. Whatever you're doing for delts, don't dyop.
>>36766505
ok but doesnt the ss program have dips that are in the 8 rep range? and pullups/chinups in that same range?
>>36768829
Thanks for the reply, i am a bit on the larger side mandatory army in my country helped me lose 15kg and set me on the path of improving my body.
>>36766367
Forgot??
>>36766336
Lurk more fuckin fag
>>36766819
"drink double"
sounds like you're doing a shit job (or no job) at actually tracking your cals and macros, get on that shit stat.
>>36766140
going good, almost 4 months in 6'0 185lbs, no pics
BP: 195
OHP: 125
squat: 255
DL: 315
all 3x5, having trouble with power clean form though
>>36768829
this, just add some vanity lifts and you are fine
>>36766356
kek
been doing the sean10mm SS for 3 weeks now, coming from bro split.
had pulled groin 3 months prior.
BP: 240
OHP: 150
DL: 275 conventional
squat: 215 low bar just below parallel
lower body sucks dick but both DL and squat have been going up 10lbs a week at the moment and 5lb for bench. usually try to just add 2.5 for ohp to make stready gains
>>36768939
Thanks, took a week off SS there due to a broken toe and did some upper body work with dumbells, surprised at how much my delts popped from it
>>36766367
>its a meme
I love how you faggots repeat everything posted here, i bet you only lurk /fit/ for the memes
>>36766182
>>36768179
That's a girl, faggots. Look at the lips, nips and wide hips. Probs asian, which explains the relatively flat chest and black hair.
>>36768953
Yes, but retards dont like to read
>>36767004
iktf except I didn't start with the empty bar I went for 1pl8 squat on my first workout in a few months and wanted an amputation the next day
Was on ss when I first started but when I decided I'd rather lose weight than be strong and fat, I couldn't keep up with the program while eating so little. Worked well while I was on it but it may have just been beginner gains. Probably going to give it another try when I'm at my goal weight and can eat a surplus.
>>36769325
Keep lifting while cutting, otherwise you'll be disappointed. At least a little bit.
>>36769118
Well I need to find some good ones to share on Facebook.
>>36768904
Your before picture almost looks like me today. Height and weight for both pictures?
>>36769515
5'6 currently 144lbs
Don't know my exact weight in that pic but I was super skelly, probably around 110lbs
>>36766378
bb miscers know
Should I run SS if I have to reverse grip bench press, and overhead press with light weight and high volume?
I've got a torn shoulder labrum, but I want to run SS to get a good start with lower body strength.
>>36768093
Nigga, that is lotus
>>36769888
Thats not lotus.
>>36769795
Torn? Why don't you rest.
>>36769909
It's been torn for about a year now, and It's possible to train around the injury.
>>36766329
What did you think was going to happen when you squat 4 days a week
>>36766217
4 weeks so far. Great program imo
+20 pounds in 7 months. Not sure if I want to do Texas Method or a split next.
>>36766379
First step is ensuring proper recovery (sleep and eat more). Next step is microloading. Next step is deloading by 10-15% and trying again. If you do all of the above 3 times, move on to another program depending on your goals.
>>36769967
>>36769980
what are your stats and goals?
have you considered PHAT?
>>36769989
I'm planning to do PHAT after SS, is that a good idea?
>>36769989
5'11" (180cm) 190 pounds (86kg I think).
Squat 315, Bench 200 (still have some LP left), Deadlift 365, OHP 150.
I'm doing Texas Method for OHP and Squat at the moment because I haven't gotten through Practical Programming yet to find out what I should do.
Is PHAT at all like Candito's Strength/Control thing? Where you do pause squats and hypertrophy stuff twice a week and then go heavy twice a week?
>tfw still can't squat 2pl8 after months of training
>>36766169
pls be from hueland
>>36770091
You will eventually I didn't for a while. I can do them for reps now and I squat 3 pl8 and am pretty young to boot. It gets easy m8 you'll get there.
>>36766362
you're about to make me fail my nofap
>>36772171
>Those lifts after 3 months
YNDTP
>>36770091
I was in the same situation for longer that I care to admit, but since I started eating I got past that.
So, eat.
>>36766329
This picture goes back to AT LEAST 2012
>>36769795
self-bump of shame
>6 months of SS
>still a hungy skelly
>failed my 5 rep squats at 190lbs
JUST
>>36773128
>So, eat.
:(
>still doing SS in currentYear
greyskull you fucks
>>36773333
While I must respect those quads, why should I choose greyskull?
>>36766473
>SS
>no leg shot
wat
>>36773321
EAT FOOD
A
T
F
O
O
D
>>36773333
checked
>>36773397
It's basically SS with less dumb shit/the dumb shit replaced with better things.
Power cleans (not that anybody actually does them) replaced by rows, accessories from day 1 (curls! dips!) actually in the program, not squatting 3 times/week (still 2), AMRAP is better for progression and gives you more volume for your aesthetics needs, etc.
There's basically no reason to do SS unless you're really really new and don't want to bother "learning" too many exercises.
Starting SS soon. I am wondering is it necessary to use clippers in the beginning? Are those IQ traps?
over 60 years now
>>36773559
I like the progression a lot, but I'd like to squat 3x a week and get legs that seem too large.
6'2"
~190lbs
Did I do SS right?
>>36774233
stupid legs, tiny back, thats ss alright
>>36774233
>did ss
>got big legs and no upper body
You really fell for it
>>36769595
shit makes me giggle every time I see it.
>>36766140
I thought I'd start SS today, I had no idea 20 kgs would be this heavy, I'm so weak it's unbelievable, the split program I've worked with the past two months has basically given me no strength, just improved my biceps, triceps and calves.
I got into position at the squat rack, took 3 steps back, started squatting (proper form, I've watched so many vids and done bodyweight squats so many times that I've memorized it) but the moment before I hit parallel, I felt like if I went any lower I'd fall on my ass. So, I got back up and put the bar back and did 3x8 goblet squats instead, didn't even attempt ohp or dl, obviously. What do I do? Should I start doing goblets, dumbbell bench etc. and work my way to the empty bar?
What's even worse is that 5 minutes after my utter failure some chick goes and puts weight on the bar and starts squatting, her legs didn't look any muscular either
>>36766329
>evolved from pear into a centaur
Hahahahahhaha holy shit
>>36776283
I used to squat with nothing, then squat with a broom handle, then a 10kg curling bar when I started SS.
Squatting 100kg 5reps 2 sets before I knew it.
You'll get used to the movement withing a few weeks.
Don't compare yourself to others.
Strength is also neurological, that girl is used to the exercise so she has the right neural pathways set up.
Also, SS is a fast progression already. Don't rush it any more, it will catch up with you!
>>36776283
i'm still a spooky 145lbs skeleton right now doing SS, started with empty bar too.
first of all, bodyweight squats have a completely different weight distribution than squats with a barbell, the form doesn't carry over that well. forget what you've learned and start practicing actual squat form. it sounds like it's not the weight itself that's fucking you up, but rather your form.
toes at 11 and 1, knees rotate out during the movement, big breath (valsalva), shoulders over kneecaps (for high-bar), and most importantly: keep the weight over mid-foot. any deviation is just making it harder on yourself.
Lifts before and after?
Is SL better than SS for avoiding t-rex mode?
Still zero arms but and fairly poor progress overall but I'll take it.
I feel like I'm making close to zero progress on SL after three months.
Squat 20kg -> 55kg
Deadlift 30kg -> 80kg
Bench 20kg -> 40kg
OHP 20kg -> 30kg
Rows 20kg -> 47.5kg
I weigh 161lb, 5'7. I eat 2300 calories a day with 160g protein. Should I be eating more? I am making progress still but it's definitely slowing down and I feel I should be lifting more than I am. DYEL mode is becoming annoying.
>>36777343
I mean it's something. Are you eating properly? How long you been going at it?
>>36769148
That's not a girl it's a fucking faggot
>>36777355
try switching to a different program if you really want. what's your tdee?
>>36777343
you look much better now
>>36777343
eh, you look much bigger than in your first picture.
>>36777355
that is some pretty shit stats man for 3 months.
I'm 147 lb and 5'7'' and my stats while pretty shit are stil a little bit better. I'm also only eating 1400 cals a day while getting around 140 to 150 g of protein depending if they day is salmon or tuna day.
My stats are after a month are currently:
squat is at 255 lb
deadlift 285lb
bench is at 165lb
OHP is only at 105lb
Bad thing about SS is you gotta eating over maintenance. in which you are probably aren't.
I only do ss because I run for the club track team for my college. I'm probably more athletic than 95% of the retards on this board that say "huurrrr durrr SS is meme xD"
>>36766746
>2.3 months
whut?
>>36777716
mercury brah
>>36777779
2 off from legendary fish poison post
>>36777779
haven't died yet. we will see.
>>36777770
Hmm?
>>36766217
im about to start today
Been lifting aimlessly for four months, excited to try it.
>>36766140
Any recommendations on what program after ICF?
Squats at 250lbs, Deadlift 320lbs, OHP 110lbs, Bench 160lbs
tfw when weak upper body :-(
>>36778419
I'm still doing ICF but the general consensus and what I seem to see happening the most is that people "graduate" to some kind of PPL program.
>>36777626
Technically 4 months but I dicked a little in 2015 as well. I'm not too disapointed in my progress as I've promised to get through 100 sessions of SS and then do an upper/lower or texas method. It's mainly just my tiny arms which bother me. (I am doing curls and chins)
63 ---> 76kg
SS is not a good program imo. I started with SL5x5 and have always stuck close to that program with small alterations here and there. Mainly adding more accessories and switching up the number or reps/sets to accommodate for when linear progression isn't feasible.
>>36779236
pretty much my goal body for now, time spent lifting? natty i assume?
I'm not listening to Mark Rippletits nutrition advice for shit.
What kind of calory surplus and macro counting should I be doing realistically?
I'm the lower end of "skinnyfat".
>>36779278
I've been in the gym for about 6 years. I've taken creatine before so I wouldn't consider myself natty.
>>36779236
SS needs fucking accessories and all the people here forget the
SS and SL 5x5 aren't that different
>do ss at maintainence
>noob gainz ahoy
>i've been doing squat mornings for two months and can't even lmao1pl8 with good form
>eat at surplus and take a huge deload to do proper atg squats
>oops i remembered the reason i started working out was to drop 5 inches off my waistline and fit into my old pants
>stop eating at a surplus and go on a cut
>gains have stopped completely except for chin-up and dips
>lost 10lbs in a month and at least an inch off my waistline
I miss progression but I want my body back. My stats are garbage for 6 months, 145 squat, 115 bench, 80 ohp and 210 didy
![+[1].jpg](https://i.imgur.com/tDtxprn.jpg "+[1].jpg")
