GSLP VS SS

Explain why

Source please

Sage

>Piss water
Bery unvased

SS all day, every day. for real tho, linear progression doesnt last that long and every 5x5/3x5 program is a derivative of each other just pick one and stick with it.

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Here's the cold, hard truth:

The shape of your body is determined by genetics. If you have a lot of testosterone, your upper body will be larger and respond to training--any kind of training--more quickly. If you're low in testosterone, your lower body's growth will outpace your upper body. That it is the true origin of T-Rex mode

SS and GSLP are usually picked up by the kinds of incels/NEETs who get their training routines from the internet. As a result most practitioners of these routines end up with unsightly, womanly asses and hips.

So you, as a low-test male who gets training routines from the internet, have two options:

Option 1: trains SS or GSLP (it doesn't matter which) and become stronger but grow womanly hips+ass

Option 2: train a more upper body-focused bro-split and make very little progress in terms of both strength and aesthetics

I love this mentality. Let's all just kill ourselves because why even bother?
>waaaaaaaa waaaaaaaaaaaaaaaa

post body

This, this, this. A million times. Your genes determine how you will look. Why don't brosplitters end up t-rex mode? Because they work their lower bodies nowhere near as much as their upper bodies in the first place. Most people will still look proportionate on programs like SS, where they work their lower bodies as much as they should be. If you yourself do not, that's your defect, not the programs.

t. did SS with arm work, legs are just big and joocy, abs and serrati are still visible

Thank you lying SS shill faggot.

Post body.

Post body

based haha poster

This is kinda true. Some people have very well developed upper bodies due to high test. I am one of those people. SS didn't make me T rex

>Budlight

Id kick that bitch in her fatass tits

Now you.

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I switched to Greyskull for the past 2 weeks but I haven't been able to progress much. What should I do? I already deloaded both my squat and bench press and I'm only 3 months in.

What are your numbers?

And how many reps you hitting on the last set?

Squat: 95kg
Bench press: 60kg
Overhead press: 45kg
Deadlift 115kg

Normally I just hit 5 reps on the AMRAP set

based based haha poster poster

3rd post best post

GSLP, less squats and better progression system. Do some curls and dips as well on top of the regular plan

You been gaining weight? If not thats your problem

Unrelated question
I'm a soccer goalkeeper, if i do SS will my jumping ability improve since my legs will be stronger?
Will i get faster at running?

Yes.

>If you have a lot of testosterone, your upper body will be larger and respond to training--any kind of training--more quickly. If you're low in testosterone, your lower body's growth will outpace your upper body.

Broscience the post.

what a load of bulshit lmao

He is right. Your upper body has more androgen receptors than your lower. Why do you think roiders have their delts and traps blow up? Why do you think calves are so hard to grow? If you have shit genes, your upper body will lag behind.

SL5x5 with dips and chinups

Literally best balance of upper and lower body for newbies. SS is better only if your goal is to just get your squat as high as possible as fast as possible.

MOOOOOOOOOOOOOOOOOOOOMMYYYYYYYYYYYYYYYYYYYYYY

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What about 531?

You’d be better off doing lower weight with a few more reps and trying to really explode up out of the position. Also try subbing in box squats.

>Reddit spacing
>broscience
>defeatist mentality
Wew lad...

awesome body
shit face

Imagine her shitting in your mouth as you make her drink the beer haha like who would do that haha

Do this for max upper body gains:
A
Squats 3x5
Bench 3x5
Weighted Chin-ups 3x5
Any isolation you want

B
Squats 3x5
OHP 3x5
Deadlift 1x5
Weighted chin-ups 3x5
Any isolation you want

She just looks like the kind of woman who would be aggressively loyal and enthusiastically do whatever you want her to do in bed, as long as you love her, excite her, and provide for her. Which, to me, seems super fair.

>Bud Light
Would politely accept but not actually drink.

>Bud Light
Would rather kms desu
P.S. SS all the way

what about adding volume sets of bench on ohp day and ohp volume sets on bench days? and adding a volume pull on both days?

deload more till you hit 5 kg

You’ll be dead tired and your CNS will be fried, unless you’re using baby weights.

Bro, power through noobie gains. Get to proficient level on symmetric strength and then do an U/L 4 day split (best for nattys)...unless you want to roid. Then just start roiding now and you can do the most retarded routine and gain mass

bullshit

Agreed

Ive tried if for a bit, and 3x8 at 75% makes me learn a bit more the form and Ive break an early half a plate ohp plateau with that methode, but you might be true

This is obviously true i have a large upper body, massive head, strong arms but me pp is tiny. Obviously high test is too blame.

>provide for her
>as in get her a nice house
>buy her nice clothes
>pay her credit card bills
>pay her car payments
>pay for her hair styling and manicures
>trips to europe every year
>an upgraded main house, then a second winter house
>then she starts going to the casino

The majority of women that say they want a provider, really mean they want to act like a lazy hole into which you pour money. The minute you put the brakes on it, their eyes start to wander.

Based subtle greyskull poster

It may be sustainable now but it won’t be when the weights get heavier. But yes it is important to work on form

A just started greyskull. Made decent progress on it in the past.
Why cant i just do a PPL though? All the normies do it and they look great. Im really starting to think all these begginer lifting programs and trolls.

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They’re not trolls. The science is there. Natty layers are better training muscle groups every 2 days. Doing squats, a compound push, and a compound pull everyday tends to work every major muscle group every workout. Your period of elevated protein synesthesis lasts around 48 hrs, hence hitting all those muscles every 2 days.

You gotta ask yourself do you want to work out 6 days a week and do that much more work for only 20% more gains? Because you can reach 80% of your lifetime potential lifting heavy compound lifts (1/2/3/4 for reps)

All these SS variations always have higher volumes, but the progress on SS is equally fast, so what's the point of adding more shit for the sake of it?

If SS adds an equal amount to your squat (and all other lifts) as SL would, why the fuck would I do SL? 5x5 squats three times a week with an ever increasing 5RM is fucking retarded.

It's made to be done for 3 months TOPS. You won't turn into T-Rex unless you have ass genetics, and then it would happen on any program anyway.

There's literally no reason to run GSLP, SL, or any other shit variant.

Like I said...You have the lower body and you have no upper body, you got a problem building... You have the upper body, and you have no legs, you got a problem building your legs. You have the upper. you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.

You are 100% correct. Also, note that SL turns to 3x5 (essentially SS) after stalling and then 3x3, and then 1x3 if you want to keep milking out gains.
Following the protocol, you should be able to hit 1/2/3/4 1RM in 4-12 months depending on how strong you were to begin with.

main difference between gslp and ss is more all about the -10% deload and the amrap

Should I do alpha destiny's novice program? Anyone here done it and had success?

You will benefit from any program that has squats, deadlifts, bench, OHP and has you upping the weight every workout.
Heard good things about it, go for it!

yes, but the -10% deload is not something that should happen frequently, maybe 2-3 times total (where the deload occurs after 3 failed workouts, so it requires a lot to actually deload) so the AMRAP during deloads have a very small impact on the broader scope of the program

and the amrap's while progressing have such a small impact on the overall volume anyway. they will also mess up the technique of a novice and ingrain improper movement patterns in most cases.

GSLP also progresses slower just to keep reps high during the AMRAP.

the AMRAP is HUGELY overrated

In all these prorams how many warm-ups and with what percentage of 5RM should you do before the 1x5 deadlifts?

1x5 - 1pl8
1x3 - even jump
1x2 - even jump
1x5 - even jump - working weight

if it's hard to make even jumps, make the later jumps bigger

Go off of feel, and eventually you’ll be experienced enough to know how your body feels. Until then try this
Start with 135 (since that’s proper deadlift height) for 5 reps. Add around 45 lbs (35-50 is acceptable)each set while decreasing reps. For example, let’s say I’m deadlifting 250 today.

135x5
180x4
215x2-3
Working set 250x5

Intredasting, why less reps on lower weights than on work set? To prevent burning out?

Thanks my guy!

That is the mindset as laid out in the SS book (I forget if the same warm up scheme is in GSLP). However you can do a consistent 5 reps each set, you'll just need to make sure your work capacity is up to snuff

As you get closer to your working weight you’ll be taxing your CNS. You don’t wwnna go too heavy on your warmups or else you won’t be able to give it your all on your work set.
I know some coaches that advocate for only two warm up sets:

50%x5
75%x5
Ex. 250 DL you’d do 125x5, 190x5

Try both out, see what you feel makes you feel more comfortable and less taxed

>As you get closer to your working weight you’ll be taxing your CNS. You don’t wwnna go too heavy on your warmups or else you won’t be able to give it your all on your work set.
Again, that's a matter of work capacity. Your CNS will adapt to most anything you throw at it, so if you pick a route and stick with it, you can still put up similar numbers in the same time frame as someone doing a different scheme. It changes after you reach the upper levels of intermediate strength, and then it can be overly taxing, but someone asking this question is likely not to be near this stage yet

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Somatypes are made up bullshit. Check these dubs

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SS

making novices do AMRAP sets when they're basically complete retards and can barely squat/deadlift properly to begin with is irresponsible as fuck

don't do this, you're too inexperienced and will just do a bunch of incredibly retarded bullshit and make no gains

>novices
What makes you a novice and not a novice? The weight you can handle of the ammount of time you already spent in a gym, even doing shit

You don't know what beer is.

Anyone doing a linear progression program such as SS or GSLP is literally a novice. Somebody without previous weight training experience who doesn't know how to keep from injuring themselves.

GSLP

I mean, Ive been on the gym for quite a long time but always doing pure shit such as curls and pump and fluff shit, Im halfway to 1/2/3/4 atm, does it makes me a novice? despite been roaming the gym for years

Yes, you're a novice until you can lift at least 1/2/3/4 or until you can't make linear progression gains anymore

So basically SS

Has anybody ran gzclp or have a critique of it?

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poisonous FUD

fuck off

If you can add weight each workout and not fail, you're a novice. Some people fail before pressing a plate, some people don't fail until two plates. It depends on a lot of factors.

Except with isolation work, which can be good or bad depending on the lifter's needs.

I recommend GSLP over SS, but neither of them will be optimal for you.

I like it. It structures my session around 3 lifts and I get to add my own auxiliaries

Based strokeposter

I'd rather the milk desu

>already deloaded
>3 months in
>not progressing
sounds like it's time to abandon linear progression. no reason to keep doing it if it's not working

He can still run LP, he just needs to tweak a few variables.

New person here. I'm scared of cleans because I feel like I'm going to snap my wrists and also I can only really do the bar without feeling like I'm gonna die (in a bad way). What should I do about this?

You don't have to do cleans or power cleans if you don't want to. They're not necessary on a normal strength/aesthetics routine.

you'd think he'd be happy

I'm always wary of any program that wants beginners to test their 5rm. It's generally not a good practice because new lifters won't have good enough form and CNS recruitment to not fuck something up. They may not get injured outright, but they may be cheating their number and wind up with working weights that are too heavy for what they should be doing.

Also, that justification is silly and was thought up by someone who thought it sounded logical. The reason squats are given so much volume in beginner routines is because it's one of the most CNS inclusive lifts there is, and that system activation is where noob gains come from. The balance and proprioception developed through the squat is used in almost every other major lift (except for bench). The "balancing" of the squat and bench/deadlift volume sounds good for people scared of imbalance, but that shit is greatly overexaggerated online. If your quads get too big for your comfort on SS, then fucking squat less. Theres no fucking reason to do hypertrophy-style deadlift programming to create some sort of "balance" in physique

There's no /routine/ thread so I'll ask here. What's wrong with lvysaur 448 besides r*ddit? Been doing it for 2 months and making gains but I feel like I could do more at the gym. I mean it has the big 4 + chinups and rows.

I just want to be efficient.