imagine if this dude just did some dumbass bro routine fricking around like other dudes in the 2000s, finding some bs online routine, ate some protein, recomped for a bit, or just cut,
instead he gets turned into this.
Anyway no, anything said by mark rippetoe that might even be correct has been said better by literally any one else. Wanting your mentors to look like your goal is not a crazy standard to have. But at the same time i gotta respect this fricker, he's hilarious for doing this, maybe he has a fetish for it idk.
Just do a mostly upper body based full body or upper lower routine, 3x5-8 on pretty much everything, 3-4 times a week
The opposite is true. He's literally wrong about everything, a washed up coach that never produced a champion in any sport. SS is a subpar specialized powerlifting program and there is no reason to do it. The only reason it is successful is that morons believe everything they read online - nobody has ever made it with SS:
>a washed up coach that never produced a champion in any sport.
He’s very likely responsible for more strength gains for more people than anyone in existence. It’s telling that shouting him down goes hand in hand with the influx of demoralisation shills and fat non lifters on the board.
Bottom line is it’s a strength program, and it gets you stronger and will get you well in advance of most lifters if you follow it. By all means, if you want to remain a skinny weakling jump into PPL,
A decade ago I did SS for like half a year. As someone who had practically zero athleticism, I grew only a little bit. I wasn't getting enough protein, and honestly it felt like shit doing SS; bench pressing, squatting and deadlift more or less everytime was not enjoyable. Although it did teach me to do proper form. But yeah absolute waste of time. I easily recommend ANYTHING over SS.
Some of it is relevant, some not.
Don't do GOMAD unless you're a hungry skeleton and have trouble eating the required calories and protein. SS is great for beginners, if you get a full ROM and do proper form. Feel free to add brosplit crap as accessories.
Lift hard, lift heavy, and watch what you eat so you don't become a fatass
SL is just a lot more simple to explain, SS as writen in the book has 4 different phases where you start with doing deadlifts every workout and then intoduve cleans, chinups and back extensions as time goes on. Also rows are much easier to teach than power cleans and arguably more beneficial for most people.
SL is just a lot more simple to explain, SS as writen in the book has 4 different phases where you start with doing deadlifts every workout and then intoduve cleans, chinups and back extensions as time goes on. Also rows are much easier to teach than power cleans and arguably more beneficial for most people.
GOMAD is obviously a meme but SS is a fine program. It could maybe be optimized some more, sure. The most important lesson is that spending this much time splitting hairs over the minutae of routines will ensure you're always a dyel.
i don't respect a guy that walks around with a beach ball gut claiming to be an expert in fitness or athletics. his pride is centered around hitting a 4 plate dl, and he knows mass moves mass (which btw is where most of the "strength" gains of ss comes from, just gaining ANY body weight), so he's going to be a fat piece of shit until he dies
>the amount he suggests you eat >the amount of volume in the program
the amount he suggests you eat and the amount of volume seem to imply two things that he presupposes about the person doing the program
>theyre young (a teenager or thereabouts) >they do some kind of extracurricular physical activity already
the reason it implies those two things is because if you eat the amount he suggests you eat (I think it was 4000+ or something crazy like that) unless you are an athlete already, you'll just get fat as frick. Additionally, 3x5 squats/bench/ohp and 1x5 deadlifts are not enough volume to stimulate growth for somebody that has a desk job and doesn't walk/run/play sports all day (I know there are chinups/power cleans in there as well but that's irrelevant to the point I'm making)
tl;dr starting strength is FOR ATHLETES even though rip doesn't outright say that, skinnyfat gamers need MORE VOLUME than starting strength provides (or stronglifts 5x5 does for that matter), if you do starting strength with a low amount of other activity the most likely outcome is that you stall fairly quickly, plateau because the deload protocol doesn't make any sense, and either quit or switch to something else
Yeah you're right. My understanding of SS has always been that the target audience is high school athletes looking to get stronger in the off-season. If you're not an athlete I don't know why the frick you would bother with power cleans
the amount of volume is fine the problem is the exercise selection and lack of understanding of how muscles grow
you don't grow muscles by overfeeding, you just get fatter
you grow muscles by growing specific muscle fibers at certain regions by stimulating said specific muscle fibers at certain regions of a muscle with enough tension and having enough amino acids in the bloodstream and a non deficient energy status, bench pressing and overhead pressing won't train the triceps long head at all, squats won't train the rectus femoris or biceps femoris at all, deadlifts won't train anything except spinal erectors, biceps femoris and glutes, rows and chinups barely train the biceps because the biceps only get loaded at the top of a rep while they are being stretched simultaneously with shoulder extension
specific exercises are needed to grow those muscles some of which are already included in ripplebreasts' pratical programming but not in the original SS template
every single big time lifter used in rippetoe's endless anecdotes of what productive training didn't just overfeed in order to grow muscle, they gained insane levels of strength at a lean bodyfat%
kirk karwoski squatted 800lbs for 5 raw with abs
>the amount he suggests you eat >the amount of volume in the program
the amount he suggests you eat and the amount of volume seem to imply two things that he presupposes about the person doing the program
>theyre young (a teenager or thereabouts) >they do some kind of extracurricular physical activity already
the reason it implies those two things is because if you eat the amount he suggests you eat (I think it was 4000+ or something crazy like that) unless you are an athlete already, you'll just get fat as frick. Additionally, 3x5 squats/bench/ohp and 1x5 deadlifts are not enough volume to stimulate growth for somebody that has a desk job and doesn't walk/run/play sports all day (I know there are chinups/power cleans in there as well but that's irrelevant to the point I'm making)
tl;dr starting strength is FOR ATHLETES even though rip doesn't outright say that, skinnyfat gamers need MORE VOLUME than starting strength provides (or stronglifts 5x5 does for that matter), if you do starting strength with a low amount of other activity the most likely outcome is that you stall fairly quickly, plateau because the deload protocol doesn't make any sense, and either quit or switch to something else
+ others who say its shit
what would be a good actual beginner problem then? something like GSLP?
not saying youre wrong just someone trying to learn
nsuns or 531 for beginners are both great beginner programs imo
i considered hopping on to it but sumo deadlifts feel bad on my hips and im too overwhelmed with what accessoires to choose to not frick with my main lifts.
a lot of people say its a frickton of volume even if you just do the t1/t2, wont that mess with a beginners recovery abilities, even on just the 4 day version?
>sumo deadlifts feel bad on my hips and im too overwhelmed with what accessoires to choose to not frick with my main lifts.
i personally swap out the sumo deadlifts for bent over rows to get back work in the routine, the conventional deadlifts by themselves are usually fine enough
>a lot of people say its a frickton of volume even if you just do the t1/t2, wont that mess with a beginners recovery abilities, even on just the 4 day version?
in my opinion not really, I think people underestimate themselves and overestimate the amount of work you need to do in order to overtrain, especially when you're doing mostly submaximal weight like you are with a 531 style program like nsuns
i wouldnt worry too much about accessories, just do whatever you feel like doing/have time to do on top of the main lifts
in my opinion volume as a beginner is important for two reasons
>you get to practice the movement, technique, and form >lower weights mean you recover faster
because of the second point, it's actually easier for beginners to recover than advanced lifters that aren't taking steroids
2 weeks ago
Anonymous
nsuns or 531 for beginners are both great beginner programs imo
its better for a begginner to do linear progression till that slows down. starting with nsuns or 5/3/1 your just leaving gains on the table for a few months
>strength is FOR ATHLETES
yeah, nah. its shit since it doesn't have anything but do those 5 movements. nothing to strengthen lateral movement, no accessories for joint strength, no condition or speed work, no practice integration or way to work around small to large injuries
sharting strength is for the already fat and lazy kid in texas who fell for rippetoe's snake oil watching one of rippetoe's podcasts, who will pay the $455 a month cult fee for the 3x a week class at a sharting strength "gym" .
How people think this isn't a scam is beyond me. Thors Worlds Strongest Man coach is less than this.
SS is good. What fit forgets is that it's a BEGINNER program emphasis on fricking BEGINNER
It's meant to teach the ropes to noobs who knows absolutely jack shit, and get them strong enough so they can push meaningful enough weight to see gains. It was never meant to give you your dream body, only set you on the path . For what it is SS is great
Yeah, he's still claiming victims to this day.
Yes
LMAO, god it doesn't get funnier
imagine if this dude just did some dumbass bro routine fricking around like other dudes in the 2000s, finding some bs online routine, ate some protein, recomped for a bit, or just cut,
instead he gets turned into this.
Anyway no, anything said by mark rippetoe that might even be correct has been said better by literally any one else. Wanting your mentors to look like your goal is not a crazy standard to have. But at the same time i gotta respect this fricker, he's hilarious for doing this, maybe he has a fetish for it idk.
Just do a mostly upper body based full body or upper lower routine, 3x5-8 on pretty much everything, 3-4 times a week
>you have to do a 30 minutes full body workout 3 times a week or a gymbro ad meme routine. There is no second option
If you wanna turn into a fat t rex with a huge milk filled gut yeah
Hes right about everything. The more experience I get in the gym and programs I try the more I realize that.
The opposite is true. He's literally wrong about everything, a washed up coach that never produced a champion in any sport. SS is a subpar specialized powerlifting program and there is no reason to do it. The only reason it is successful is that morons believe everything they read online - nobody has ever made it with SS:
He is forever relevant.
>a washed up coach that never produced a champion in any sport.
He’s very likely responsible for more strength gains for more people than anyone in existence. It’s telling that shouting him down goes hand in hand with the influx of demoralisation shills and fat non lifters on the board.
Bottom line is it’s a strength program, and it gets you stronger and will get you well in advance of most lifters if you follow it. By all means, if you want to remain a skinny weakling jump into PPL,
>responsible for more strength gains for more people than anyone in existence
Lol, lmaoooo. Rippetards actually believe this
A decade ago I did SS for like half a year. As someone who had practically zero athleticism, I grew only a little bit. I wasn't getting enough protein, and honestly it felt like shit doing SS; bench pressing, squatting and deadlift more or less everytime was not enjoyable. Although it did teach me to do proper form. But yeah absolute waste of time. I easily recommend ANYTHING over SS.
Some of it is relevant, some not.
Don't do GOMAD unless you're a hungry skeleton and have trouble eating the required calories and protein. SS is great for beginners, if you get a full ROM and do proper form. Feel free to add brosplit crap as accessories.
Lift hard, lift heavy, and watch what you eat so you don't become a fatass
Why is SS memed and ridiculed, and SL praised? Do they really produce that different results? Dont they both focus on 5x5 compounds?
SS is 3x5 but they're practically the same and produce similar results
SL is just a lot more simple to explain, SS as writen in the book has 4 different phases where you start with doing deadlifts every workout and then intoduve cleans, chinups and back extensions as time goes on. Also rows are much easier to teach than power cleans and arguably more beneficial for most people.
the frick is SL?
Stronglifts 5x5, a strength program similar to SS but with more volume vkxx
GOMAD is obviously a meme but SS is a fine program. It could maybe be optimized some more, sure. The most important lesson is that spending this much time splitting hairs over the minutae of routines will ensure you're always a dyel.
i don't respect a guy that walks around with a beach ball gut claiming to be an expert in fitness or athletics. his pride is centered around hitting a 4 plate dl, and he knows mass moves mass (which btw is where most of the "strength" gains of ss comes from, just gaining ANY body weight), so he's going to be a fat piece of shit until he dies
Here is a template for begginers:
Warmup (20 minute)
Skill work (45 minutes)
Pumping (20 minutes)
Mobility and stretching (20 minutes)
Template for intermediate:
Warmup (30 minutes)
Skill work (1 hour)
Pumping (30 minutes)
Mobility and stretching (30 minutes)
>skill work
Huh?
I think the biggest issues with the program are
>the amount he suggests you eat
>the amount of volume in the program
the amount he suggests you eat and the amount of volume seem to imply two things that he presupposes about the person doing the program
>theyre young (a teenager or thereabouts)
>they do some kind of extracurricular physical activity already
the reason it implies those two things is because if you eat the amount he suggests you eat (I think it was 4000+ or something crazy like that) unless you are an athlete already, you'll just get fat as frick. Additionally, 3x5 squats/bench/ohp and 1x5 deadlifts are not enough volume to stimulate growth for somebody that has a desk job and doesn't walk/run/play sports all day (I know there are chinups/power cleans in there as well but that's irrelevant to the point I'm making)
tl;dr starting strength is FOR ATHLETES even though rip doesn't outright say that, skinnyfat gamers need MORE VOLUME than starting strength provides (or stronglifts 5x5 does for that matter), if you do starting strength with a low amount of other activity the most likely outcome is that you stall fairly quickly, plateau because the deload protocol doesn't make any sense, and either quit or switch to something else
Yeah you're right. My understanding of SS has always been that the target audience is high school athletes looking to get stronger in the off-season. If you're not an athlete I don't know why the frick you would bother with power cleans
the amount of volume is fine the problem is the exercise selection and lack of understanding of how muscles grow
you don't grow muscles by overfeeding, you just get fatter
you grow muscles by growing specific muscle fibers at certain regions by stimulating said specific muscle fibers at certain regions of a muscle with enough tension and having enough amino acids in the bloodstream and a non deficient energy status, bench pressing and overhead pressing won't train the triceps long head at all, squats won't train the rectus femoris or biceps femoris at all, deadlifts won't train anything except spinal erectors, biceps femoris and glutes, rows and chinups barely train the biceps because the biceps only get loaded at the top of a rep while they are being stretched simultaneously with shoulder extension
specific exercises are needed to grow those muscles some of which are already included in ripplebreasts' pratical programming but not in the original SS template
every single big time lifter used in rippetoe's endless anecdotes of what productive training didn't just overfeed in order to grow muscle, they gained insane levels of strength at a lean bodyfat%
kirk karwoski squatted 800lbs for 5 raw with abs
+ others who say its shit
what would be a good actual beginner problem then? something like GSLP?
not saying youre wrong just someone trying to learn
nsuns or 531 for beginners are both great beginner programs imo
>nsuns
i thought thats a powerlifting program with tons of volume? interesting
frick was meant for
i considered hopping on to it but sumo deadlifts feel bad on my hips and im too overwhelmed with what accessoires to choose to not frick with my main lifts.
a lot of people say its a frickton of volume even if you just do the t1/t2, wont that mess with a beginners recovery abilities, even on just the 4 day version?
>sumo deadlifts feel bad on my hips and im too overwhelmed with what accessoires to choose to not frick with my main lifts.
i personally swap out the sumo deadlifts for bent over rows to get back work in the routine, the conventional deadlifts by themselves are usually fine enough
>a lot of people say its a frickton of volume even if you just do the t1/t2, wont that mess with a beginners recovery abilities, even on just the 4 day version?
in my opinion not really, I think people underestimate themselves and overestimate the amount of work you need to do in order to overtrain, especially when you're doing mostly submaximal weight like you are with a 531 style program like nsuns
i wouldnt worry too much about accessories, just do whatever you feel like doing/have time to do on top of the main lifts
in my opinion volume as a beginner is important for two reasons
>you get to practice the movement, technique, and form
>lower weights mean you recover faster
because of the second point, it's actually easier for beginners to recover than advanced lifters that aren't taking steroids
its better for a begginner to do linear progression till that slows down. starting with nsuns or 5/3/1 your just leaving gains on the table for a few months
>strength is FOR ATHLETES
yeah, nah. its shit since it doesn't have anything but do those 5 movements. nothing to strengthen lateral movement, no accessories for joint strength, no condition or speed work, no practice integration or way to work around small to large injuries
sharting strength is for the already fat and lazy kid in texas who fell for rippetoe's snake oil watching one of rippetoe's podcasts, who will pay the $455 a month cult fee for the 3x a week class at a sharting strength "gym" .
How people think this isn't a scam is beyond me. Thors Worlds Strongest Man coach is less than this.
SS is good. What fit forgets is that it's a BEGINNER program emphasis on fricking BEGINNER
It's meant to teach the ropes to noobs who knows absolutely jack shit, and get them strong enough so they can push meaningful enough weight to see gains. It was never meant to give you your dream body, only set you on the path . For what it is SS is great
how many lives has rippetoe ruined? how many guys lift to look like zyzz but come out looking like the fat guy from dune?
know what? ripplebreasts could be prettyboy. imagine calisthenic, tanned, carrotmaxxed rip. movie protagonist tier. but no lets be strongfat moron.
He is the reason of squat gays appear.
>mug squats
>muh legs
Frick this guy. He really fricked up a generation