Starting strength

I run my own version of SS

A
Squat
Bench
Deadlift

B
Squat
Press
Chinups

Thats 2 lower body exercises (squat x 2) , 3 upper body exercies (bench, chinups, press), and 1 full body exercise (deadlift)

Same, but I do

A
Squat
Bench
Power clean

B
Deadlift
OHP
Chinups

post vid of you deadlifting 420 @ 135bw

>athletic strength does not depend on the sport
>sports like wrestling, tennis, football, require ‘only legs’ no arms, chest etc.

It’s almost like SS does exactly what it’s intended to, turn weak tubby highschool freshman football players into people who can support their own weight.

I have a video of a 260 bench, but don’t have a vid of 420 dl

T-Rex mode is for power bottoms

truuuuuu
ss is for fatties who are already strong in the legs because they constantly haul around their massive weight.

They feel good to lift big weights on legs and feel bad lifting small weight with upper body.

Tis a cope

For the sticky to be shit there has to be a lot wrong with it.
There are oy two things in there I take issue with, claims of starvation mode, and the focus on weight loss over bulking.

Otherwise it gives good, empirically valid advice.

260 bench at 235? How many reps?
I do
A
>Bench 3 X 5
>Squats 3 X 5
>Rows 3 X 5
>Dumbbell bench 3 X 12
>Barbell curls 3 X 12
>Pull ups 3 X F (currently at 6)
B
>Same but with OHP instead of bench and seated OHP 3 X 12

Need to start doing bench 3 X 12 and OHP 3 X 12 depending on the day, ( OHP X bench/Bench X OHP) adding shrugs, deadlifts, maybe another chest exercise for aesthetics. Thoughts?

Well if SS is shit, how about SL?

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You don't need to pick between a cuck or a street shitter. Try Reg Park.

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>Success
Yes. Squatted 300 lbs after 4 months. Don't stick with the program longer than that. Also do more arm volume and some core isolation.

I didn’t do the exact program, but I’ve followed his general philosophy on and off and had good success with it when I stuck to it
>warmup from bar to work set
>3 sets of 5 reps for OHP/Squat, 1 set of 5 DLs
>increasing weight by a little each time
>one day of rest between workouts
My 1RM squat was pretty mediocre at 340lb, was happy with the 195lb OHP I got doing it though. The more strictly I stuck to the program the quicker the progress was.
If you’re just interested in getting a strength base, I’d recommend it.

Attached: New Press.webm (596x776, 1.14M)

Nice incline bench press

Bump
Also meant 135 obviously

This looks nice as i just bought a pullup bar to my homegym, but i'm in the middle of SL now
If i swich to this, can i go with the weight i'm currently using for SL?
Is the progression 2.5 kg?

Everyone I’ve seen that actually did SS heavily regretted it. It’s shit tier for aesthetics but solid if you just wanna get strong. Jow Forums has an autistic obsession with this program because this is still Jow Forums so this place is still inhabited by chubby autists who cope with “strength is all you really need”.

Rippletoe has turned into a money whoring slut and apparently his successful and decent books are largely unsourced and much of it just comes from his coach

>If i swich to this, can i go with the weight i'm currently using for SL?
Absolutely. the thing about Reg Park's is that set 1 and 2 are your warmup sets, then you do 3 sets of your working weight.

Attached: Don't Disappoint Him.jpg (941x139, 31K)

Wait, so theoretically it gives me less gains?
Cause theoretically speaking, it's better to lift heavy-ass 5x5 than 3x5, right?
I'm gonna try it out anyways, fucking arnold did it so i'm not really the person to criticise here, and i'll finally do some pullups

If you aren't an athlete then do Practical Programming instead of Starting Strength. It's also by Rippletoad and the only difference is it swaps out the power cleans for alternating chins / pull ups. I've been doing PP for the last 3 months and my lifts have gone from 55lb ohp, 95lb bench, 115lb squat, and 135lb deadlift to 120/190/280 3x5 and 295 1x5 deadlift.

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>he OHP's my bodyweight

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Rippetoe has publicly said that he thinks six-packs and lifting for aesthetics is a fade and a waste of time.

That is how out of touch he is. And his programs reflect that. Just google results of people who have done SS. They all look like shit and many of them regret it.

I figured as much. I always suspected SS was shit for aesthetics. What beginner routine is best for someone who only cares about aesthetics/hypertrophy?

YOU NEED TO DO STRENGTH TRAINING WHEN YOU START
YOU CAN ADD ACCESSORIES TO IT IF YOU WANT (AND SHOULD)

DONT EAT 4K CALS OF MILK
EAT WELL WITH A SURPLUS AND YOULL MAKE AESTHETIC AND STRENGTH GAINS

NO ONE GETS AESTHETIC BENCHING 1 PLATE

DO HEAVY COMPOUNDS THEN YOUR CURLS OR WHATEVER ISOLATIONS ALONG WITH PULL UPS AND AB WORK

IT IS NOT ROCKET SCIENCE

SS is fine. Just dont stay on it for longer than necessary

I ran SS while being on a pretty drastic cut (~2k calorie deficit) because I was (still am) in the process of curing myself of being a landwhale. Stalled after about 8 weeks, but that was to be expected really.
My squat went from 60 to 120kg, DL 60 -> 140, OHP 30 -> 50 and Bench 45 -> 75.

I didn't really do pure standard SS though. I added in 4x8 Bench on OHP days and 4x8 OHP on Bench days, both @80% weight of the previous workout.
I also didn't do Power Cleans because I wasn't allowed to do them (no bumpers/platforms in the gym), so I did 3 sets of 5 deadlifts instead with 80% of the weight of the previous workout.

I personally would say I had success with the program, but the key to making it work is, to NOT sticking with it too long. Go do another program as soon as you stall in either the squat or deadlift instead of crippling along for more 6 months not getting good progress.

My next plan is to run the inverted juggernaut method, as it is the direct inverse of SS with a shit ton of volume and see how I like this style of training.

There’s plenty but PPL seems popular with beginners. Just because it’s not SS doesn’t mean you can be a pussy and skip basic principles such as progressive overload.
I both agree and disagree with while strength training should be implemented with any newb and honestly any natty as well I don’t think it should be the bulk of anyone’s training split unless they are going for strength. Implement strength training elements, such as for your primary move that day have work down to where you fail in 4 or 5 reps for your last couple sets.
>no one gets aesthetics benching one plate
Is a tired meme used by people who can’t comprehend that you can train for aesthetics but still work past 1 plate at the same time
SS cucks are some of the most retarded faggots on this site full of retarded faggots

>t. has never played a contact sport

Asking for advice on this board is a complete waste of time. Half the posts are trolls, and half of the genuine advice is completely retarded. You're going to get a dozen contradictory answers to any possible question.

nice military press retard

Are you retarded
You literally just said what I said and agreed with me then ended with reiterating my post again

Do heavy compounds then do isolations but focus on compounds when you start so you can move more weight, it's simple

You will look good if you bench 225 3 X 5 and 80kg 3 X 12, quickest way to get there is by heavy progressive overload instead of doing 3 X 12 40kg for 2 weeks then 3 X 12 45kg etc etc etc

But shit if you want to make your own life harder because DUDE GOMAD LMAO DUDE RIPETOE TOTALLY INVENTED COMPOUNDS AND STRENGTH TRAINING SO YOU'RE GONNA GET UGLY then by all means do so

>2k calorie deficit
Jesus user how do you do it?

i ran on willpower alone, also being quite fat certainly helps

>people who have just finished a beginner program look like beginners
WOAW HOLD THE FUCKING PRESS user

There’s plenty but PPL seems popular with beginners. Just because it’s not SS doesn’t mean you can be a pussy and skip basic principles such as progressive overload.
I both agree and disagree with while strength training should be implemented with any newb and honestly any natty as well I don’t think it should be the bulk of anyone’s training split unless they are going for strength. Implement strength training elements, such as for your primary move that day have work down to where you fail in 4 or 5 reps for your last couple sets.
>no one gets aesthetics benching one plate
Is a tired meme used by people who can’t comprehend that you can train for aesthetics but still work past 1 plate at the same time
SS cucks are some of the most retarded faggots on this site full of retarded faggots

>you are retarded
*proceeds to be retarded*
Kill yourself faggot. I’ve never seen such an accumulation of outright retardation and lack of basic understanding as I have seen in your comment. The fact that you don’t even know anything about progressive overload is and imply that it’s only used in SS style strength training is enough evidence that you should hang yourself from your cheap ceiling fan

Imagine calling me a retard when you couldn't comprehend or extrapolate that I'm straight out saying that HEAVY progressive overload is better than medium progressive over load via less reps and heavier weight as it allows you to start getting good results from hypertrophy once you can lift heavy weights

You should have drowned in the gene pool you cunt of an embryo

>implying I never said that heavy overload should be attempted for primary lifts
What a fucking faggot

Its not that they look like beginners.
Anyone who does SS as it is intended (4k-6k in addition to maybe GOMAD) will look worse off than if they stuck to a program that wasn't retarded.
If you do SS as it is intended, you will get extremely fat.
If you don't eat like rippletoe tells you, he says you are not doing the program.

Once again all your doing is regurgitating stuff I've said you aids ridden parrot

Just stop embarrassing yourself and fuck off

>saying “embarrassing yourself” on an anonymous Chinese taco flipping forum
What a faggot

Hang yourself from one of your mum's fanny flaps you zygote

This is true, SS will not be the best for your upper body.
But and this is important, it will create a mindset of not giving up. Squatting 3 times a week with linear progression is hard. Deadlifting on the same day as your squat is even harder. After you ran out of the program switch to something more balanced, more focus on upper body and you will progress super fast.

Nowhere is said that you need to go GOMAD, you might drink a shitload of milk if your are a skinny fuck.

Read
startingstrength.com/articles/clarification_rippetoe.pdf

GOMAD could be necessary "depending on your body". The point I'm making is Rippletoe has a delusional view of diet. If you eat at what Rippletoe suggests, you will end up very high BF. He legitimately gutted out a large part of the diet section of SS because people weren't making LP eating less than 4k

Unironically fatties actually suffer from muscle atrophy.

Yo basically know shit.

t. Seething redditor

>telling anyone who didn't explicitly asked for an advice how to get stronger at ANY cost to go on strict SS + GOMAD

hard to think of a worse gym related sin desu

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Kg, sorry. 3pl8.

That was written in 2004 dude

Holy shit I always thought Jow Forums had good sources cause turboautists do their research. Fck me in my tiny butthole if SS isnt the optimal program for a noob like me. I really need to get in shape and get a gf for summer or its sudoku for me. AAAAAAAAAAAAA

>everyone ITT posting shit programs

SS is good at one thing and thats to practice the big 4. if you want to get stronger in the long term you need more variation.
A
3x5 squat
4x4 Cgbp
3x8 below the knee rack pulls
2x10 Curls

B
3x5 OHP
4x4 pause squats
3x8 Pendlay rows
2x10 LTE

C
1x5, then -12% 2x5 Deadlift
3x5 Bench press
3x8 Leg press
7 minute AMRAP chin ups

Do Greyskull LP, I can't believe people haven't caught on to that one yet.

grey skull is shit.

>If you don't eat like rippletoe tells you, he says you are not doing the program.
imagine saying this without actually reading rippetoe's diet advice

he has literally said if you are not extremely skinny but still drinking the milk you are retarded and not doing the program

>wfac
>white female african cock

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