>all those guys that are athletic/otter mode
>They didn't do SS
Why am I doing SS again? I literally had a black guy wearing a compression shirt tell me that I'm squatting too much and when he asked me what my goals are said I need to do more lifts, along with saying to come in every day if I can
Why did you lie to me fit?
because fit is full of trolls and literal faggots trying to make you as unnatractive to females as possible.
>he fell for the strength = size meme
Would it be a good idea if I had 3 days and went to the gym 5 days a week?
A - chest and arms
B - Shoulders and core
C - Chest and back
ABCABxx
How is that? Or is there a non troll workout I can do to get athletic/ottermode?
SS is where you start, not finish.
I'll keep it simple my man. SS is where you begin, and planned periodization is where you go after that. Suck all the linear gains you possibly can so that when you do a program that requires a lot more volume you aren't squatting 95lbs for 3x10 like some pussy.
>bases his actions in life on information from anonymous message board
>wonders why it is not based in reality
B8
So what's the point of the sticky then faggot
>Why am I doing SS again
Marketing + crabs in a bucket mentality.
Go into a gym or to your personal workout area and just hit everything but don't kill yourself or cause yourself injury then go out and do something active and or athletic.
That's all you need to do to get fit and be "aesthetic" user.
user you gotta listen to me i'm gonna sound retarded but its gonna get you where you want
go on a cut rn, you'll see the progress from autistic squatting program and how it didn't just hit your legs
ok now never follow that shit program again and slam your arms / chest at double the volume you are training legs, and if anything keep squats to once a week or any leg workout as a warmup for upper body shit.
focus on your triceps, shoulders, and core and do a brosplit.
2obvious/10
My squat is 160lbs
Deadlift 200lbs
BP 120lbs
OHP 60lbs
What's the reps and sets needed for size? Between 8 and 12 right? I was told to do 5-7 by that guy
I don't know, never read it, I built muscle just fine way before I discovered Jow Forums, by listening to an actual trainer at an actual bodybuilding gym.
i'd keep it to 8, move up to 10 or 12, and then up the weight to go back to 8, repeat.
I do a modified ss where I bench every work out and alternate squat types followed by BB accessories. My bench has improved a ton and my quads have grown while my ass and hams have shrunk slightly
Do 5x5 and then pyramids, dont fuck around with rep ranges user be consistent.
also the black guy, and all other black guys, are basically kings of aesthetics while somehow training primarily strength (not gonna go into a genetics ramble theres a containment board for that) he is your savior for snapping you out of this retarded program
Alright thanks, as for the days I go, because I do SS currently it's AxBxAxx but I'm wondering how to split it to become a 5 or 6 day thing
Same as the recommended daily caloric allowance, it's for retards who need the fit all recipe because a world that is purely individual based scares their small brains.
GOD, they look so fucking fertile!
>Tfw wasted 3 months doing SS
I'm not upset, my lifts are sort of respectable now, I just want size more than strength though.
But if 5 is for strength mainly how can staying at 5 help me in the size department
>BP 120
>OHP 60
keep doing SS buddy
>SS is where you start, not finish.
It teaches nothing worthwhile
The strenght base thing is marketing bullshit
The PR chase will lead many people to constant egolifting and self destruction or drug abuse.
No one ever needs to start with SS and no one has at any point given me a valid nonbullshit reason why they should.
>But if 5 is for strength mainly how can staying at 5 help me in the size department
>1-3 reps for pure strength
>5-7 reps for a mix of strength and size
>8-12 reps for size
>12-20 for cardio
>4 reps is a meme and does NOTHING other than making other gym goers think you cant count
>But if 5 is for strength mainly how can staying at 5 help me in the size department
Lol jesus christ read the sticky.
actually user 7 is a lucky number if you aren't doing 7 reps for everything you're bound to snap :p :p
Not great bait mate
Ill go through spots of spiritual mania and do this
Unironically. *_^
This. Not to mention no one that looks good at your gym did SS in the first place.
Well, at least not 75% of them and that's being really kind to how SS is geared for powerlifters
Do 7-10 for optimal results
>Do 5x5 because you said you want size and I'm going to tell you to literally do SS
Awful split.
Do it like this
Chest arms
Shoulder back
Legs core
Do legs once a week
The other two twice a week, sort of how you already mapped your routine out
Do not skip out on bodyweight exercises, pull-ups and dips are the foundations of a good body
Continue to do Deadlifts at 1x3 like rippletits says, no need to do more than that because the only thing Deadlifts are useful for is strength
Why is that post bait? Do you actually know why or are you just doing it because someone else did?
So the guy in a compression shirt is an expert because he said so? How gullible are you?
Foundations are just as important as the goal my dude. The most over looked aspect of a program like ss is that it teaches you to understand your body and consistency. They are modifiable programs for a reason
He never said anything about the guy saying he's an expert.
He actually has gains unlike the guys all doing SS and talking about their max lifts.
Faggot just do PPL. The reason you feel like you’re getting shit results is cause you’re an insecure cuck with high estrogen. Just keep lifting and eating you dumbass.
I never understood why would you do only Squat OHP BP and DL when you go to the gym and do SS. What about flies, curls,leg press etc etc?
just go to the gym every other day and do whatever lifts you want for whatever muscles you want to grow. Lift both heavy sets and volume sets. Eat big, rest a lot
wow so fucking hard right
Like the user said, I didn't call him an expert, but he has visible gains and actually looks good, so it's not unlikely that he knows what he's talking about because you know, the proof is in the pudding
Jow Forums sure as hell don't help with the hivemind behaviour of "do SS or you won't make it"
>Do legs once a week
>only train half your body once a week
SS is for beginners as far as I can tell. I am a beginner so I am starting with the SS program for about half a year to 8 months, since I am weak but also adding in barbell curls (because even rippletits says in SS that you are going to do curls anyways so you might as well do them the best way) farmers walks, and wrist exercises, plus calisthenics.
This seems like a great place to start, don't listen to these trolls and don't listen to random people at the gym.
Because aesthetics is about low bodyfat.
why would you leg press when you squat?
t.obese powerlifter
the ottermodes that startd with a split most likely CANT do squats do depth or a proper deadlift.
a guy who starts with SS can do a split easily after and can competently do compound movements (probably better than a split fag)
>Because aesthetics is about low bodyfat.
pretty much
When anyone says you lift too much, you should stop listening. SS is a good way to build muscle and a bit of mass before switching to a more specialized routine to hit your goals.
It's like how high school just teaches you general shit, most of which is useless, then you specialize in college/uni.
>le baste black man in a compression shirt said it so it must be a fact
Still looks better than powershitters
Did SS for a month on auschwitz mode weakling, I can do 35kg bench and 20kg OHP and 60kg squat. I'm so pathetic kek
>never trained a single solitary half decent lifter or athlete in his life
>hasn't even brought a lanklet from starving marvin to relatively huge
>Can't even make noobs stronger then highschool kids.
count the bar my man
>who is Zach Evetts
I'm not seeing supreme noob gains as well. Should I add accessories? Some lad with lower stats than me has bigger arms. Makes no sense.
>taking blacks seriously
Do I need to point out the obvious here faggot?
These are your lifts and you expect to be big? Jesus this is my first time back in years, the absolute state of Jow Forums. I OHP 225 for reps and current best bench is 385 what the hell why are you people giving each other advice?
Training strength does not equal to gaining size aesthetically
Hokay champ you keep benching 135 4x12 and I’ll bench 315 for 10 I’m sure you’ll just be an absolute monster next to me
ss is for unaesthetic coping losers, chads do brosplits
A fat ass with lifts that were worse then a softmore highschool lineman.
Taking credit for a kid finally eating something and putting on mass when he was GENETICALLY capable of it no matter what program he can do is pure fucking snake oil salesman bullshit.
what actually is a brosplit?
Just lift how you want to lift, do what makes you happy and doesn't cripple you and at least makes you get more athletic/aesthetic, everything else is useless dogma.
Whatever the fuck you want, that's why chad does it.
This.
Omar isuf does full body
canditoe does full body
mike o'hearn does a bro split and literally has the best physique and strength out of anyone else alive today.
Is SS an brosplit?
>finish SS
>decide to move onto aesthetics routine
>now have solid strength base and understanding of important compound lifts
>start with hypertrophy bro split
>decide to move to strength routine
>have to start from the beginning
>all those guys that are athletic/otter mode
>They didn't do SS
No shit. If you want athletic build then you actually have to do athletic things. SS is not geared for people like that. It's geared for bottom tier, never did strength sports people who have no idea what their goals are or how to achieve them. If you actually wanted a decent program for that then tough shit. You should've looked harder than asking anonymous users "guys how do I get X". Because spoiler half of the people on here can't OHP 135lb and half haven't worked out longer than a year
I did SS and I look good you're just not doing it right
You should do a PPL or a similar training
It's not an issue about me not lifting how I want to, it's about me doing what is the best and the best path to my goal which is to look good
>finish SS with very little musculature except for my overgrown overworked quads
>even the glutes and hams are lagging behind
>tiny dyel upper body but hey at least I can bench lmao2plate
>now I have a solid proficiency at some specific lifts and I am SURELY gonna get hyuuuuge
or
>start with a hypertrophy based bro split
>muscle accumulates evenly throughout the body
>I get to pick the excercises and rep/set scheme I want, and train in the days I want and follow my own body and not some shit template on some ripoff from bill starr's football strength training program
>can decide to do whatever I want and what to focus on barely changing your weekly routine
I've been looking at PPL, it might be better geared for me
>Athletes do SS like routines my friend. Squats, deadlifts, bench are the staples, because you need to increase strength. No isolation hoseshit.unless its for a certain muscle group you need to strengthen more. For reference i'm a pro baseball player (Not MLB but like low-tier shit pros and I basically do it for fun on the side)
There is no best lad, the more advanced you get and the more people you get to meet at the gym the sooner you realize this.
There's no scientifically backed program that's 100% better than everything else people are doing.
Do something you can stick to long term and that works for your goals, be it muscle building or getting better at a sport.
You're a recreational lifter that's not even advanced, you will make gains regardless of what you do as long as you train hard.
DRUGS
So if I go multiple times a week instead of the usual 3 its not a bad thing right?
>chubby boomer with meme program
you don't lift nearly enough for decent size
do volume sets after your 3x5 heavy sets, but your number one priority should still be lifting heavier than that
Except it does. Study after study shows that larger muscle cross-sectional area = greater proportional strength. There are many studies also showing that the 4-6 rep ranges are the best for BOTH strength and hypertrophic outcomes.
inb4 citation needed. I really don't care if you believe me or not, if you are the kind of person that is interested in that sort of thing put in the research.
Neither of those people are currently doing full body routines. They are doing an Upper/Lower split for a slightly reduced frequency but higher volume.
There is no study that says that the type of short term powerlifting bullshit that's whored by idiots around here is the absolute best for strength.
Everyone, EVERYONE of any real worth who has actual fucking experience in training says the shit that you are saying.
There is no such thing as a 100% natural who lifts like a powerlifter and has peak muscle gains with no injuries.
Doesn't exist.
Everyone who wants to put on mass and gain athletic ability and maintain and do this for the rest of their life, literally everyone, does high rep moderately high weight and only flirts with max weight lifting OCCASIONALLY.
That's a fact.
That's reality.
>has absolute utter shit lifts
why am I so dyel
lmao kid, keep doing ss untill 1/2/3/4 then you can hop on a "melookgoodbecausevirgin" program
you only need 60% of your 1rm to elicit adaptation. You never need to lift relatively heavy to grow
Thank you anonymous internet man. I will surely believe you over the 20+ peer reviewed studies conducted by leading researchers on this matter that I have thoroughly read and annotated during my university degree.
Also, if you think SS is for "powerlifting" you are an even bigger idiot than I originally thought.
explain why Im gaining muscle on SS as opposed to a fucking circuit training, even did a bro split for like 4 5month too
Okay bitch the best aesthetics routine is this hands down.
PUSH
chest heavy shoulders volume. Everything else 4x10
PULL
Upper back heavy lats volume. Everything else 4x10
PUSH
Chest volume shoulders heavy. Everything else 3xfailure
PULL
Upper back volume lats heavy everything else 3xfailure
LEGS
Quads heavy hammies volume and swap every week
REST
REST
When 1 leg day per week stops seeing results add another but most people can see progress from one. SS IS FOR BUILDING A BASE SO YOU CAN START ROUTINES LIKE THIS.
Example push
Db bench press 3x5 1xfailure
Barbell OHP 4x10
Side lateral raises 4x10
Skullcrushers 4x10
HEAVY a weight you can do 3x5 and 1 set to failure
Volume is 4 sets of 10 and 1 set to failure
>20+ peer reviewed studies conducted by leading researchers on this matter that I have thoroughly read and annotated during my university degree.
Post fucking three.
And yeah. SS went from a sub shit tier rip off of only the strong to survive made for already athletic highschool teen boys to a trashy powerilfing program for crossfit retards and fucking losers.
Because, if you're not a LARPing shill, you're a new lifter.
A new lifter can gain mass from "a circuit training" if they just put a bit more weight on the bar.
If you claim that SS or any babbys first powerlifting programs is THE ONLY WAY to put on mass you'd be called a fucking charlton, an idiot, or just get laughed out of the gym.
dude wtf? youve been lifting for 3 months max why are you complaining just keep doing SS.
Absolutely true. However, I am speaking regarding what is considered OPTIMAL based upon more recent studies. There is no statistical difference in hypertrophy in test subjects in low rep ranges (usually 4-6) when compared to high rep ranges (usually 8-12). There is however, often a statistically significant difference between strength in the two groups. That being in favour to the low rep range group.
Though something to be accounted for in a 60% 1rm condition and something that high volume programs such as Sheiko help with is form. Neuromuscular engrams are more easily encoded with this type of programming.
Fuck boys I haven't been on Jow Forums in a while, but the amount of broscience on here is fucking crazy.
>If you claim that SS or any babbys first powerlifting programs
Did you just call SS a powerlifting program? That's embarrassing.
>is THE ONLY WAY
not saying is the only way, but sure it is a way to get bigger and stronger, so why not do it?
Yeah.
But we're talking about mass.
Optimal mass is gained from high volume.
Which can only be accomplished with relatively high weight.
The guys who lift for strength? They're fucked once their lifts are done.
The guys who lift for mass? They can put in more volume.
There is not much difference between strength gains.
HOWEVER!
With less then half of the time spent in the gym, the average person can put on as much and slightly more muscle mass then the strength group. Best part?
They have more in the tank so they can do more total volume.
This also builds far more work capacity, which is the most important thing for any single athletic endeavor you can name.
Everything you just said about mass is literal bullshit. If you bothered reading the comment you replied to you will see that I stated that Lean Body Mass results were the same in BOTH conditions. So what fucking "mass" are you talking about? If you are talking about adipose tissue mass, you couldn't be more wrong. Seeing how the extra unnecessary volume has done nothing except get you a wicked "babby's first pump" and burn extra calories that other wise could have been used to synthesize more muscle.
>The guys who lift for strength? They're fucked once their lifts are done.
Right, I bet those high-rep crossfitters could deadlift more total reps before getting gassed than Eddie Hall, you know, the strongman that trains low rep deadlifts.
Double your lifts then stop SS.
Eat +500 cals, 150g prot daily min.
See you in August for the winter cut.
It's not a strength building program.
That's for damned sure.
It's a toy program for powerlifter wannabees that sold as STRENGHT FOR EVERYONE!!
It's piss poor in terms of strength and building a body that is useful in terms of strength.
You're just a big legged weakling with a fuckton of structural weaknesses and a retards grasp of physical fitness.
You haven't the first goddamned clue of what you're fucking talking about and you have outright fucking EMBARASSED your fucking self right now.
Eddie hall does not just do fucking low rep deadlifts you absolute faggot.
NO FUCKING STRONG MAN WORTH HIS FUCKING SALT WORKS OUT LIKE THAT!
Know that gif of eddie hall completely collapsing after LMAO 1plate?
Know how many goddamned deadlifts he actually did you stupid bastard.
Go back to your fucking hugbox in PLG.
>You're just a big legged weakling with a fuckton of structural weaknesses and a retards grasp of physical fitness.
Well you're a pencil legged weakling with calves smaller than an Asian schoolgirl. P.S your 50 lbs bicep barbell curls don't mean shit when a strong breeze will put you on your ass like a child in time out.
>Implying I don't work legs
Typical fat sack of shit wannabe powerlifter with massive quads glutes and tiny bitch made upper body.
If you aren't squatting deadlifting 5x5 then you aren't working on your legs!
Keep erecting those strawmen user. I'm sure some stupid faggots somewhere haven't fallen for it yet.
>Eddie hall does not just do fucking low rep deadlifts you absolute faggot.
NO FUCKING STRONG MAN WORTH HIS FUCKING SALT WORKS OUT LIKE THAT!
You know what's easier to troll than an SS follower? An SS hater.
That thing about Eddie Hall I thought was pretty funny, but for real, what's embarrassing is that you didn't know that muscle protein synthesis caps out for natty lifters at approximately 4 lbs a month. Regardless of the program they are following.
>If you aren't squatting deadlifting 5x5 then you aren't working on your legs!
HURRRRR What is progressive overload guise?!?