How do you deal with thoughts of quitting a program? I've been on starting strength now for exactly 3 months. My lifts have improved but i'm still a weakling. My bodyweight has also went up from 143lbs to about 168.
Squat 95 3 sets of 5, to 185 3 sets of 5 (now stalling and failing at 190)
Deadlift from 155 1 set of 5 to deadlift 210 1 set of 5 (pitiful, I know)
OHP 85lbs 3 sets of 5 to 105 3 sets of 5
I did incline bench instead of regular because I had a shoulder surgery that makes regular painful. But went from 65lbs 3 sets of 5 to 125 3 sets of 5
I am failing a bit, on things like the squat and it really kills my confidence and makes me ask if it's really worth it. I wanted to get strong because I am a weakling, and I am a bit stronger, but I understand that most people untrained can still lift more than me sadly. How do you deal with wanting to switch to a different program? I do my max every time i'm in the gym and my body just feels beat up from it.
why would you quit?? You've made great gains in 3 months
My body hurts, low back so fatigued after squatting, just failing shit. Also looking fatter than I ever have because obv i gained over 20lbs
You're going to cut after numbnuts
Have someone take a look at your form man.
Also this, I've started with the bar because I was an Auschwitz survivor. Took me more than a month just to reach OP's starting numbers.
>low back so fatigued after squatting
Honestly that's much more likely a result of deadlifting 3x per week.
https://startingstrength.com/get-started/programs
You're very likely at the point where you're supposed to move on to the next step where you alternate 5x3 power cleans with deadlift which is meant to compensate for your body's inability to recover from deadlifting so often.
Good point, ty
>deadlifting 3x per week.
Yes, this. Change to only once a week.
Secondly, get the book.
Do some cario you fat c**t
another one bites the dust
stop squatting x3 a week
it's gay and moronic
>great gains
Yeh it sounds like its time to change your program. SS is great for learning the basics but it sounds like you've already done that.
People will tell you you're weak and that they squatted 315 after 6 months but just ignore them, all they're doing is blackpilling you.
All that matters is that you don't give up and sticking to a program you dislike is a sure way to give up.
bad advice
read the SS article on this topic:
https://startingstrength.com/article/the_first_three_questions
switching programs is not going to just suddenly result in progress. SS is not about the programming. The programming is simple af. You're way too weak to need more complexity.
Don’t listen to this guy, your novice linear progression should last 6-8 months
Don't be such a homosexual, 3 months? 3 months?! Not everyone starts at the same point, some people's baseline will be weaker than others so stop comparing yourself to other people the only thing that matters is whether your numbers are going up and they are so who gives a shit. Genetics are a b***h you're dealt the cards you're given. Come back after 2 years.
- try resting 3-5 minutes between sets to see if you can hit 190 then.
- make sure you eat carbs before working out.
- make sure you are hydrated before reaching gym, warm up from bar up.
It sounds like you are eating enough calories just maybe not at the right time. I just hit 190 5x5 today after working out for almost 2 months, and i weigh 150 lbs, i can post video proof, but I am doing a different program, but i dont think that matters. at your weight you should hit that shit.
>I just hit 190 5x5 today after working out for almost 2 months
>and i weigh 150 lbs
>i can post video proof
post vid
not saying my form is perfect but i completed it, I was very tired on my last set.
>vertical highbar squat
enjoy your spinal compression
Form is fine. For 3mo you're doing good. Your muscles are learning how to do the lifts efficiently. If you don't want to get fat just eat maintenance and lift consistently. Don't worry about anything else. But add some accessories so you don't end up looking like the GOMAD meme
Alright, been doing this for awhile. Most people on here are moronic.
First:
Low bar squat is what is done in the starting strength program. Front squat is generally more straining on the body and for bodybuilding on the quads.
Second:
Literally all of the programs are meant for
>people on roids
>people who enjoy the feeling of having a constantly fried nervous system
>natural athletes
>morons who don't understand the actual volume and intensity necessary on a weekly program and can't stay dedicated because of it
CUT BACK YOUR TRAINING
Just because the morons on here and on Reddit tell you "less than xyz is not optimal and you won't get gains" are actually moronic. The benefit from red lining your nervous system and muscular system 3 days a week on a standard Linear Progression lifting program as compared to two days is negligible compared to quality of life and attitude towards the gym. Think of it this way, you're doing a full body workout 3x a week, absolutely red lining it with AMRAP and drop sets. Even athletes aren't doing this, they are doing cardio and maybe some sprints but not to failure of the nervous system or muscle.
Solution:
You WILL get jacked doing two days a week of LP (both linear progression and linear periodization). If you're really feeling it go to the gym a third day do lower intensitry/volume bodybuilding and not absolutely red lining. The extra volume and intensity from those days does make an impact for that week while following an LP. I would recommend doing the first two days of GreySkull LP and skipping the third. Do those workouts on Tuesday and Friday.
When you begin approaching mid-upper intermediate on your lifts, you will start to notice less fatigure from training, but also less gains from training. This is usually where you introduce more workouts into the week if you want, but again it is not necessary by any means.
All of my lifts are mid-upper intermediate with gains doing this.
> The benefit from red lining your nervous system and muscular system 3 days a week on a standard Linear Progression lifting program as compared to two days is negligible compared to quality of life and attitude towards the gym.
This is a good point. OP here, Iliterally dread going to the gym because I know how fricking hard its going to be since im maxxing every time. And my confidence gets shot when I miss a lift, kind of ruins the rest of the gym session for me.
Consider looking at madcow which is an intermediate progression from stronglifts 5x5. You can either transition to full madcow or take bits and pieces from it to modify SS in order to bring in more recovery. I know rippetoe gets super fricking anal about "do the program" which is justifiable in a large sense, but he also makes it clear that at some point you will need to adjust the SS layout to something like a westside method (which madcow is just a variation of). One of two things you can do to incorporate better recovery and continue your LP: 1) make wednesday a recovery day where you still lift but at submaximal thresholds. It should feel easy. This way you only have 2 hard days a week and plenty of time between for recovery. 2) move to an ascending set progression where instead of 5x5 across, you just build up into a single heavy 1x5. Much less recovery stress from this but still produces gains.
Why are you telling him to switch to intermediate programming when he clearly isn’t ready yet. OP just read the blue book and follow the protocol
When has Rip ever said to adjust the ss program to something like westside
>Telling a beginner to just hop on an intermediate program
>calling madcow a variation of conjugate
Do people really come onto the internet, just to tell lies?
Squats last feels really weird compared to first in the day when youre fresh
>Front squat is generally more straining on the body
how can a lift with less weight using less muscles mass be more straining? The reason SS uses LB is because it uses more weight and is more stressful. Noob af
>3x5
>last set is as many reps as possible
What a stupid graph. That isnt 3x5.
>mid upper intermediate
Refrain from giving advice until you can bench 350, squat 550, and deadlift 600
In Andvanced Novice hard low bar squat is changed to light front squat. So hard squat only two times a week.
Not in the 3rd edition. Rip realized front squat is a stupid exercise.
Have you ever deloaded? I had the same happen to me. Just don't lift for 7 days. The first training or two may feel a bit weak, but you should keep progressing after this.
Skipping the squats on dl day may also help. Good luck
I'd just take a week or two off or deload or frick around with the machines in the gym, to get over the burn out. BUT if you are too fat now, cut for a month or two, so you can get into the autumn/winter bulk with as low bf% as possible. Whatever you want to do then (bodybuilding or strength training), you'll be in a good starting spot.
>168
>too fat
ok.jpg
He seemingly feels uncomfortable with the weight
, might have eaten unclean and gained a good chuck of fat. No reason bulk for another 6 months straight. Gaining that much fat is moronic.
I get told that I look way "buffer" now which is a nice compliment. I just think when I fail lifts, my confidence gets super fricked
So let me get this straight, it's been three months and your lifts have all improved (some massively) and you're getting mires, so your logical next step is to needlessly change something that's working as well as you could ever hope...
NGMI
>I do my max every time i'm in the gym and my body just feels beat up from it.
Actually read starting strength, idiot
>hurr durr read da blue book!!!1
homosexual, you are supposed to add 5lbs every workout. If your max is 150lbs 3x5 and you add 5lbs, guess what, your new max is 155lbs. Are you that fricking stupid? Fricking have a nice day
Get off SS, it's a stupid troll program. If you're a beginner just pick something that you will stick with and don't ego lift. At this point weight doesn't matter. Focus on your form over everything else.
Oh and madcows deload occurs when you miss a lift on two seperate sessions, you immediately drop the peak weight by 10-15% and start building up again. This ensures you avoid overtraining (which will stall progress) and injury (which will REALLY stall progress).
>pounds
HAHAHAHAAHA
You weigh 168 lbs and can't event bench; you are such a GDE the program doesn't matter, just quit. I can't imagine failing a 190 squat as an adult man. That's so bad, it's not even funny. Just quit, you don't know what you're doing and you're too pathetic to actually work hard
post body
GDE?
“Genetic dead end” probably
t. Not that moronanon
Until you can hit 1/2/3/4 there's no use doing anything besides trying to reach that
this is exactly my mentality.
I am on week 42 of SS and I am 1/1.75/2.9/3 (for reps). I am just going to continue this program until I hit 1/2/3/4 for reps. I added (minimal) accessory work and I eat at maintenance.
my worst lift is deadlift sadly.
> GGKMMY
> good game kill myself
> I am 1/1.75/2.9/3 (for reps)
Could you have typed this anymore moronic? Wtf even is this?
t. Chud
he's right, it's moronic
If you honestly hate it then just switch to something else. There's no exclusive beginner gains on SS that you can't get on another program.
If you want to keep going then deload 10% and stop deadlifting 3x per week and start alternating it with powercleans or barbell rows instead. If you're switching to rows do at least 8 reps instead of 5, because you're more likely to just start swinging the weight up when the reps are low. Check that you're sleeping well, to the best of your ability, obviously if you have a newborn baby your sleep is going to be shit and there's not much that can done about that, but if you're staying up late playing video games then consider going to bed earlier instead.
Rest 3-5 minutes between sets, but don't go over 5 minutes. Rip might tell you to rest up to 20 minutes, but it's honestly not worth it.
Once you get stuck again just move on to something else. Everyone has a different starting point and will respond differently to training. There's no point in bashing your head against the wall on a program that doesn't work well for you and is just beating you up just because someone else got great results on it.
I did SL for about 5 or 6 months and then went to the Texas Method for a bit, then NSUNs. Ended up on 5/3/1 BBB and then dropped the BBB shit and now I do a 5/3/1 type of thing, but with more accessories for a powerbuilding result.
I'm not the world's most jacked guy, but I am at 155/245/365/475. Feel like it's a decent result after 3 years considering I also run a low 20 minute 5k and only weigh 200lbs at 6'3.
Find the program that works for you, but I'd recommend 5/3/1, as it let's you scale a bit more reliably and it's not going to have you squatting 3 times a week like an butthole.
Did you read the book ? Starting strength is great because the whole book help you build it properly.
>i did incline instead of regular because blah blah blah
Yeah you didn't
Did you read the rest of that sentence? If he had shoulder surgery that makes regular bench painful then why wouldn't he just do incline instead if that doesn't bother his shoulder? It's better to do what you can instead of just not benching at all.
This, learn to read you wienersucker.
>read the boook!!!
I swear you fricking homosexuals and your meme books are insufferable. SS is MLM garbage.
Maybe you’re at a point where you can’t add 5 lbs to your squat every session. Weight seems pretty low for that, but maybe you’re genetics just suck or something. See if you can add an extra rep over where you failed last time. That would still be a form of progression. 5 lbs a session has to end eventually. Assuming you’re doing everything right maybe it ended for you.
Decent gainz. Sounds like burnout. Many such cases.
Take two weeks off for CNS recovery then get back on the horse.
the problem with taking 2 weeks off (at least for me) is that I need at least 2 weeks to get back to my max squat. If I just jump in to >250lb squat after a week I become so sore I cannot lift.
>2 more weeks
Starting Strength is excellent. I discovered it about 14 years ago and have gained over 50 pounds of muscular weight using Rippetoes methods and theories. I am tall, about 6'5" so that makes a difference.
The barbell method espoused by Rippetoe is the correct way to gain size and strength. I feel like Im lucky. Although I am a pretty slow gainer probably because I am a former former fat body, which means I cannot really eat at much of an excess. I always have to watch my intake or I can fat way fatser than I gain muscle. But, using the big barbell lifts to get as storng adn large as possible is the best way to go.
Despite being tall, I have a pretty aesthetic build. So unlike a lot of guys who do SS and gain no upper body, I did pretty well for myself. My back really responds to deadlifts, and I am pretty wide.
I am way past the Starting Strength program, but I still use Ripeptoes teachings on body emchanics, linear progression, epriodizationa nd en emphasis on strength rather than aesthetics. The Texas Method programming style works well for me. Like I said, for me, the aesthetics came as I got more msuclar. So i pretty much just bench, squat deadlift and do chinups. I do overhead presses as a main lift and am currently working with 140 for 5 sets of 15. My goal is to hypertrophy my shoulders as much as fricking possible, and OHP does that for me.
I also do some accesory work like dumbbell curls and tricep push downs and side lateral raises, but really treat those as an afterthought. The chinups and pressing movements are my real arm workout - i just do the dumbbells to get a pump, 2-03 times per week.
When I started getting to heavier weight I changed the progression to 5lb/week.
Example: if your max is 200 on friday, then next monday lift 195, wednesday 200, friday 205. The next week would be 200, 205, 210. I do not always do this, sometimes I decide I am going to increase 5lb a day, like this week. it usually depends on how close I am to a goal PR. like right now I am about to hit 3pl8 squat so I am doing 5lb/day because I am excited to hit that.
This program is a meme
Fo more reps at lower weight
If Alan Thrall finally denounced SS, then most people should steer clear from this program now.
Best program?
The one that keeps you motivated and keeps you going to the gym week after week after week.
Consistency is key.
t. dyel
I'm 100% certain you're not eating enough
>I do my max every time i'm in the gym
You're just impatient and over-pushing yourself. Your lifts look fine to me, in fact they seem large because I'm smaller and only use dumbbells at home so I have no idea what my max is.
This is good progress for 3 months, and every 3 months you should take a week off anyway to give your body a rest. Instead of doing your max every time on everything explore adding volume. I alternate between light and heavy days and switch exercises around to not hit the same muscle groups every day.
>most people untrained can still lift more than me sadly
lol no they can't, chill out and just ride your own horse
interesting