Routine

I've read the sticky and it says SS worked countless times but everyone on here call SS a meme? Should I do ppl instead?

  1. 4 months ago
    Anonymous

    If you just care about strength do SS, if you want aesthetics do PPL

  2. 4 months ago
    Anonymous

    The sticky hasn't been updated in like 10 years.

  3. 4 months ago
    Anonymous

    It's called STARTING STRENGTH for a reason. It'll get your numbers up very, very quickly, to build a strength foundation for you to specialize with. Afterwards you can choose what goal your after, some choose aesthetics (PPL), some choose powerlifting (5/3/1 or UL) and anything in between.
    Don't let IST demoralize you, SS works for what it's intended to do.
    Don't be memed into doing it for more than a few months.

    • 4 months ago
      Anonymous

      This, it's good for getting familiar with the movements and establishing your ability levels. Add volume asap.

  4. 4 months ago
    Anonymous

    The sticky used to unironically tell you to go to R3ddit

  5. 4 months ago
    Anonymous

    Check out phraks GSLP
    I prefer it as a starter program, more balanced

  6. 4 months ago
    Anonymous

    This is the routine you want

    • 4 months ago
      Anonymous

      I do not have enough time for this in the morning

    • 4 months ago
      Anonymous

      >add 2.5-5kg every time, 6 days a week

      https://i.imgur.com/iLA0wP8.jpg

      It's called STARTING STRENGTH for a reason. It'll get your numbers up very, very quickly, to build a strength foundation for you to specialize with. Afterwards you can choose what goal your after, some choose aesthetics (PPL), some choose powerlifting (5/3/1 or UL) and anything in between.
      Don't let IST demoralize you, SS works for what it's intended to do.
      Don't be memed into doing it for more than a few months.

      >It'll get your numbers up very, very quickly
      how the absolute fuck? I've been lifting for 6 months now - granted, at a caloric deficit for fat loss - and I've found that after the initial few sessions of basically working up to the weight at which I do 5 reps to near failure or failure, I can't add any more weight. Session after session I can only do that weight, and that's it. The only lifts I had appreciably go up were OHP and Deadlifts, because I had never really done them before. Even so, all my lifts are fucking pathetic.

      How the fuck do people pull off linear progressions and keep them going for months on end? I hear you're supposed to get to 1/2 on a linear progression at the very least, yet mine is 0.67/1

      • 4 months ago
        Anonymous

        It's easy if you eat at a surplus.

        I'm 2 months into the Reddit PPL and I've added 2.5kg to my bench and OHP every week so far

        • 4 months ago
          Anonymous

          have you hit your failure load yet? as in, have you ever had a weight where you would fail at 5 reps before but can now do more than 5?

          sometimes I wonder if this linear progression stuff is just people being naturally much stronger than me and working up to their limit more slowly

          • 4 months ago
            Anonymous

            Actually yeah I should have mentioned I've only hit 4 on the last set once or twice but would get it next time. I'm also getting six reps occasionally after increasing the weight.

            I also have muscle memory on my side and a 200 calorie surplus.

      • 4 months ago
        Anonymous

        you aren't eating right

      • 4 months ago
        Anonymous

        Are you on creatine? Are you eating 1g/lb of protein?

        • 4 months ago
          Anonymous

          >creatine
          no
          >protein
          yes

          you aren't eating right

          In what way? Can anything other than calories and protein radically alter your strength progression (or lack thereof)? I've read the sticky and everything else that gets thrown around often, but from what I've gathered until you're an intermediate lifter a lot of the secondary shit shouldn't really matter.

          Do people really quickly exceed their former failure loads as per

          have you hit your failure load yet? as in, have you ever had a weight where you would fail at 5 reps before but can now do more than 5?

          sometimes I wonder if this linear progression stuff is just people being naturally much stronger than me and working up to their limit more slowly

          ? I really struggle to believe this. Isn't it more likely the average dude can already just about bench 2pl8 and just needs working up to it for safety reasons?

      • 4 months ago
        Anonymous

        You're in a caloric deficit, so naturally your progress will be slower than that of someone in a caloric surplus.
        Don't lose motivation. Your muscles have a harder time adjusting and actually growing when your main focus is weight loss. Body recomposition works, but very slowly. You'll get there. Once you're at a comfortable body fat percentage you can add more calories and those numbers WILL go up.

      • 4 months ago
        Anonymous

        If you are on a cut you will get little to no progress, you can only hope to not lose muscle mass and any "progress" you make is most likely due to improved technique instead of extra muscles

    • 4 months ago
      Anonymous

      machine lifting gay bullshit with no barbell rows or dips

      • 4 months ago
        Anonymous

        It literally has barbell rows in the pull day.

        Barbell rows are garbage for hypertrophy anyway

    • 4 months ago
      Anonymous

      can vouch for this, made most of my gains on this program

      • 4 months ago
        Anonymous

        What did you move to after it?

  7. 4 months ago
    Anonymous

    It will make you strong very quickly
    It won't make you look good. Even the opposite often times
    If you just want to be strong and compete in powerlifting, it's the best beginner program
    If you want to be good looking and aesthetic, look elsewhere

    • 4 months ago
      Anonymous

      I don't think even /plg/ recommend it nowadays

      • 4 months ago
        Anonymous

        /plg/ recommends half repping

  8. 4 months ago
    Anonymous

    >starting
    If you remember that your fine.

  9. 4 months ago
    Anonymous

    SS got chin ups, so add curls to the day youre not doing chins. add chest isolation to OHP day. do BB rows instead of powercleans. and do an extra set of 8 reps on the parts you want to grow more(its in the book)

    This way the program ends up being balanced. SS lacks upper back, bicep and chest work. these changed makes it a good program

  10. 4 months ago
    Anonymous

    It works and it works just about every time. But people have bad experiences of it because of the expectations people have to it, which they get because people are retarded and give them wrong information. Including rip and his friends.

    You should do the routine as a entry routine in to lifting, but you should not it and expect to get strong as fuck or impressive numbers. Look at as an introduction to training where you learn a few key lifts and some other basic introductory things. Things like warming up, structuring a workout, training hard, trying hard, focusing hard on the lift and getting quality instead of quantity, getting to experience progress. This only takes like 2-3 months and after that the routine stops working for many people and you should move on to a routine that introduces a new variations of exercises, some new exercises, new rep ranges, more volume on some bodyparts/movement patterns.

    SS can be a huge meme, but it can also be a decent introduction to training. Avoid the memes like GOMAD, dirty bulking, staying on it for too long time, expecting to hit certain numbers and feeling like a failure when you don't do, and then keep trying to do it while eating more and getting fat.

  11. 4 months ago
    Anonymous

    [...]

    please, for the love of god, do this

    SS got chin ups, so add curls to the day youre not doing chins. add chest isolation to OHP day. do BB rows instead of powercleans. and do an extra set of 8 reps on the parts you want to grow more(its in the book)

    This way the program ends up being balanced. SS lacks upper back, bicep and chest work. these changed makes it a good program

    i did SS, and did this, and it improved my physique immensly, while it didnt hinder my actual strength progress

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