problem with ss:

IST i can't progress on ss because my gym doesn't have small enough weights for 5 pound increases (the lowest is 10) . How do I modify the program ( or find an alternative) to get at least a halfway decent routine?

  1. 1 week ago
    Anonymous

    Do a more russian style format with high volume for bigger jumps in weights and focus on the lifts that you struggle with.

    • 1 week ago
      Anonymous

      thanks could you give me an example?

      • 1 week ago
        Anonymous

        Just high volume training, either high sets & low reps (7-10 sets) or high reps low sets (20-30 reps range.)

  2. 1 week ago
    Anonymous

    Just progress by increasing volume or frequency.

    • 1 week ago
      Anonymous

      would increasing volume of presses and rows to 8-10 work and doing deadlifts and squats the standard way work?

      • 1 week ago
        Anonymous

        Just increase sets I think is the best, instead of reps

  3. 1 week ago
    Anonymous

    stop being poor and buy microplates. Or use higher reps.

  4. 1 week ago
    Anonymous

    Increse by 10, if you fail you fail, do as much as you can it doesn't have to be 5 reps. It's not mathematics, you don't have to do it perfectly

    • 1 week ago
      Anonymous

      sweet thanks. Do you think i should do that for all lifts or just the presses and rows?

  5. 1 week ago
    Anonymous

    >people still do this meme program in 2012+10

    • 1 week ago
      Anonymous

      Arguments haven't been refuted
      SS is still the best
      The only downside is how brutally hard it is. Which is the main reason people don't like it. The secondary reason is that stupid and degenerate people hate simplicity and most people now are stupid and degenerate.

      • 1 week ago
        Anonymous

        >t.

      • 1 week ago
        Anonymous

        It's only good if you have zero care for aesthetics. If you want to bodybuild you'd be better off doing calisthetics daily for 6 monthns until you get a decent baseline and then go to the gym and do a normal bodybuilding program

        • 1 week ago
          Anonymous

          No, I've done that.
          You know what makes you look good? Muscle mass. Add a bunch of muscle mass, like in the above photo, and then strip away the fat. Then you'll look good. Calisthenics people look tiny IRL.

          • 1 week ago
            Anonymous

            Massive bulks are a meme, just bulk slowly and keep adding mass
            You don't need a big surplus to put on mass, especially as a novice. Proper training is way more important

            • 1 week ago
              Anonymous

              This is just a bunch of meme words.
              If you keep adding weight to your big lifts and eating a bunch you can carry that progress very far and add a ton of muscle. If you gain fat it is easy to lose. If you worry about staying lean the whole time you will not make those same gains.

  6. 1 week ago
    Anonymous

    Add a set if you can't add 5lbs. Then go back to the normal set numbers the next week and try to add 10lbs. Or add reps until you hit a rep cap, then add weight. Strength comes slower but muscle gains come faster this way.

  7. 1 week ago
    Anonymous

    what kind of phenotype is this

    • 1 week ago
      Anonymous

      Gracile anglo

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