What’s a solid strength/hypertrophy routine for a newbie to run? Looking to keep it as simple as possible
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What’s a solid strength/hypertrophy routine for a newbie to run? Looking to keep it as simple as possible
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SS
If you are a noob you don't have the experience to back up a claim that SS sucks
This.
Who do you think you are, OP? SS gets bashed on here because people run it too long. It is a beginner routine and perfect for you.
>1 set of deadlift is enough for back
gzclp
Lol ok noob. I deadlift once a fortnight and pull 205kg. You should learn more before forming opinions.
You're missing the point
I didn't say 1 set of deadlifts isn't enough to make your deadlift go up
I'm saying you'll have no lats, rear delts, rhomboids, etc doing SS
I did it for 6 months when I started and my back got fricking huge. And low bar squats 3 times a week make your lower back strong as frick.
I will add: different people respond very differently to the same training. The memes posted about SS show guys who gain muscle very easily on their lower bodies. My legs barely grew on SS but my back got big and my arms got big. Run it for a few months and adjust accordingly.
You haven't read the program
3 sets of chinups every 7 days is not enough either moron
Full body 2-3 times per week. Hit the chest, back, shoulders, arms, and legs. Pick 2 or 3 favorites for each, pick 1 main lift for each body part, and spam them until the muscle is really tired. Each session try to add weight or reps. Don't lift like an butthole.
gzclp and throw in some arm work twice a week
literally every beginner and novice program is SS with some isolations thrown in
SS does really suck lots of wiener, I would recommend Greyskull since it has AMRAPs and you don't end up wasting time doing 95lbs 3x5
dumb attention deficit zoomer. the weight will eventually become too much before you before you stall on SS. a month spent lifting easy weight is not time wasted
Can also recommend Greyskull LP
Only thing I would change is do 2 isolation or assistance exercises up to two sets to failure each lifting day
Also focus on gaining strength through proper form and mind-muscle connection instead of just getting the bar from point A to point B if you're more interested in hypertrophy than strength.
what ab exercises can i run with SS and on what day?
none and never
if you add them YDNDTP
i already do cardio on rest days/after lifting
YANDTP
IDC
If you can't progress on SS then lifting isn't for you
Try disc golf or single player video games instead
I’m surprised people still defend SS in 2023. I thought it was over.
SS has always been strong as frick and will always be strong as frick.
>starting strength
>grayskull
>smolov jr
>huberman stack
>angion method
your basedjack collection is frightening and your posting patterns disturbing. seek help brother
Is that a wings of redemption jak
PPL or upper lower worked for me for years but i eventually switched to full body because i didn't care enough about my legs to dedicate an entire gym session towards them
now i just do a few amrap leg sets at the end of an upper body session and call it "fully body" lol
>Looking to keep it as simple as possible
SS but bump the reps per set up to 10.
Just pick one bro. There are plenty of options on the internet.
There are a few conditions:
>more lifting days per week does not mean bigger strength/size gainz
>you need to exert yourself
>improve your diet and recovery
>alternating every few weeks between strength and bodybuilding routines is optimal
>you must use progressive overload