Starting Strength

>single best way to gain strength fast
>everyone shits on it
Why are you guys promoting disinfo to newfags? I suspect you want them to be DYELs forever

  1. 2 months ago
    Anonymous

    >Oldfag anons when they about to get in to a SS thread for the billionth time

    • 2 months ago
      Anonymous

      Zoomer post

  2. 2 months ago
    Anonymous

    I've been lifting for 2.5 years and I've completely failed to put on noticeable muscle despite eating at a surplus and getting adequate protein intake. I haven't made much progress in my lifts either, which I thought was fine because I wasn't aiming to train strength.
    Now I'm at the end of my rope and I'm seriously considering doing SS to force myself to bulk up. I don't care if I get fat, I have no friends or gf to judge me and I can always lose the weight. Is it unironically a good program for people who struggle to put on mass?

    • 2 months ago
      Anonymous

      Your failing because your not forcing progressive overload.
      SS is a joke outside of literally being a noob starting out and not knowing shit about shit.

      • 2 months ago
        Anonymous

        >>SS is a joke

        >The most basic and obviously effective programming is

        >>not knowing shit about shit

        you outed yourself

    • 2 months ago
      Anonymous

      Do SS to gain STRENGTH not muscle. Once you gain strength you can focus on muscle. Seriously anon, take 3-6 months doing SS, then move on to an intermediate program like Texas Method.

      • 2 months ago
        Anonymous

        >Do SS to gain STRENGTH not muscle.
        literally the same thing.

        >inb4 muh glycogen and muh CNS adaptations.

        Just the fuck up moron, all the adaptations happen together provided you eat enough and lift heavy.

        • 2 months ago
          Anonymous

          By muscle I mean definition and hypertrophy. You’ll gain muscle on SS but it won’t be as visible.

          • 2 months ago
            Anonymous

            You'll gain muscle faster lifting very heavy weights and eating than you will lifting light weights and not. A novice doesn't need to worry about "definition" or "hypertrophy", they need to get stronger. If after 3 to 7 months of doing the NLP and exiting the novice phase you want to focus on bodybuilding, great, but it's easier to do so when you're squat and deadlift is in the 400s and 500s respectively.

            >spend 2 years getting strong and fat
            >spend another 2 years losing fat
            >spend another 2 years regaining strength
            >spend another 2 years losing fat
            or
            >spend 8 years clean lifting while slowly increasing calories and never get fat while being just as strong.

            You are a retard

            >bro SS is great, you just need to add all these other additional exercises that make it into a completely different routine

            If you read the book, you'll know that there is an entire chapter deadicated to assistance excercises. Want bigger quads? Do some front squats, but they'll be more useful if you're squat is in the 300s. Want bigger traps? Do some shrugs, but if you can't shrug more than 400lbs, you're better off getting a bigger deadlift and rackpull.

            Adding additional exercises is NDTP

            Incorrect. As a novice gets closer to the end of their NLP, they should add additional exercises to get to what ever goal they're after.

            • 2 months ago
              Anonymous

              "Do it exactly as written. Do not add your helpful WODs, curls, and running. Do it without deviation for a minimum of 6 months. It's only 6 months. You have 6 months to improve every aspect of your physical existence, right? Just try it. Just this one time. See what happens."
              https://startingstrength.com/training/why-will-you-not-do-the-program

              "Bastardization of the Program

              Previously, we noted that many of the trainees felt they were the exception to the rule, and substitutions abound. We found a large portion of the trainees determined they were going to substitute lifts, add in additional lifts, or leave out lifts entirely. We are not sure why people felt it necessary to add their own changes; perhaps they thought it would improve their results. The Program, as written, develops the strength of the entire body and as we shall see shortly, the preponderance of evidence suggests that the closer a trainee sticks to The Program, the faster he will get strong."

              "The other two substitution culprits were additional arm and “core” work, because of the mistaken belief that The Program doesn’t work abs or arms. Lots of bad stuff seems to follow when entrants added excessive accessory work. Curls, crunches and the like use very little muscle mass, but this accessory work pre-fatigues muscles that need to be fresh for the big lifts. Think about it this way – do you really want a tired abdominal wall when going for a new squat PR?"
              https://startingstrength.com/article/wndtp

              • 2 months ago
                Anonymous

                Hahaha the ss trexes are literally forbidden from doing any arms lol

            • 2 months ago
              Anonymous

              This is pretty good. The NLP exercise selection does change, and pretty rapidly. A few weeks and chins/power cleans are added in, with more variety near the end of the program.

              The novice linear progression should take 3-6mos. Its very effective. So effective, most novice strength programs follow a very similar template. Anything over that and you're probably going too long. Novice strength training is very general, and you'll see a big change in size and strength.

              Intermediate training you can begin to be more specialized, and go hypertrophy programs start to work extra great because you can lift more weight. You can leave strength training for bodybuilding, or go bloatlord powershitter. The world is yours.

              The programming is great, but eating 5k calories a day, like reccomended in the book, is a lot. The nutrition advice for fat fucks is a lot more reasonable.

              The adive that you don't need to run is also highly questionable. You should probably do some cardio. It is great for your heart and lungs, helps recover in and out of the gym, and helps with sleep. Dont need to be a marathoner, but 30mons 2-3times a week could help if you like being generally fit. Or play a sport. Whatever.

              Tldr; starting strength is good novice strengrh programming, with questionable nutrition and cardio advice. People preach it or hate it, but like most things the sensible answer for most people probably lies somewhere in the middle.

            • 2 months ago
              Anonymous

              It's just shitty noob peaking program, you will not become stronger from it, you will see what level of strength you have. This is especially true for upper body strength

              >If you read the book, you'll know that there is an entire chapter deadicated to assistance excercises.
              Yeah, he lists shit ton of exercises in the end. List of exercises is not a program. Do you know what YNDTP means?

          • 2 months ago
            Anonymous

            >there are actually people on IST (fitness) who say strength =/= muscle for beginners
            Genuinely, please have a nice day. You are offensively stupid.

          • 2 months ago
            Anonymous

            >you'll gain muscle but it won't be visible

            • 2 months ago
              Anonymous

              >there are actually people on IST (fitness) who say strength =/= muscle for beginners
              Genuinely, please have a nice day. You are offensively stupid.

              t. men with real "strength" who only do compounds that """work full body""", don't do no gay isolations and think bodybuilders don't have real muscle because it's all just water
              picrelated is you after 10y of training

            • 2 months ago
              Anonymous

              You can easily get a skinny dude to put on 10lbs of LBM without looking much different

          • 2 months ago
            Anonymous

            Gaining overall strength can be a gateway for hypertrophy, for example you can work on your squat until you get to 315lb for fives then use the strength gained to do high reps with 275lb

            • 2 months ago
              Anonymous

              My question is would your muscles get bigger getting to 315 on 4x10 than it would progressing 5x5 to 315?

              • 2 months ago
                Anonymous

                sure if recovery from doing 4x10 for months on end wasn't an issue

        • 2 months ago
          Anonymous

          >Do SS to gain STRENGTH not muscle.
          >literally the same thing.
          No it's not. See webm related.

          Do SS to gain STRENGTH not muscle. Once you gain strength you can focus on muscle. Seriously anon, take 3-6 months doing SS, then move on to an intermediate program like Texas Method.

          >just lift heavy weights as a complete beginner before you focus on muscle building which was your main goal to begin with
          what's the point? to remain dyel at best and get injured at worst?

          • 2 months ago
            Anonymous

            >No it's not. See webm related.
            proving the existence of exceptions does not disprove the existence of tendencies.

            equating strength with size is still inductively valid. in fact, disputing it just sounds like finding reasons for making excuses for oneself in the face of a harsh truth.

          • 2 months ago
            Anonymous

            >webm
            Some genetic freak can pull 345 while being a stick, big whoop. He'd have to get bigger to pull 500.

    • 2 months ago
      Anonymous

      Same buy I've been training for a year and did nothing but SS + accessory from IST's sticky. Don't bother it doesn't do shit for you.

    • 2 months ago
      Anonymous

      Same buy I've been training for a year and did nothing but SS + accessory from IST's sticky. Don't bother it doesn't do shit for you.

      Lol, you're a failure then. I've been doing SS + TM for about a year now and I'm much stronger now because of it.
      >t. 435/260/505

      • 2 months ago
        Anonymous

        Sure sure, fatass.

        • 2 months ago
          Anonymous

          I am a little pudgy (5'11" 205 lbs) but it's worth it because I'm strong. And I can always cut down meanwhile people who lift for aesthetics/women can never understand what being strong is like.

          Surprised you didn't get snapped up. That's what I did, just kept pushing my low back until it gave.
          [...]
          I don't think your noob gains are gone. I would try something different. Maybe more sleep, more food(don't if you get too fat), different program, different compound first, etc.

          First time I stalled it took me a deload week to beat it. Maybe you need more rest if you can progress after a week of no/low lifts.

          I've had a few injuries, but I've been autistic with my training which has kept me safe. No egolifting etc.

      • 2 months ago
        Anonymous

        Surprised you didn't get snapped up. That's what I did, just kept pushing my low back until it gave.

        anon, my bench has stalled at 110 lbs for 3x5
        In fact, that's my maximum, last two weeks I couldnt even do that.
        My squat is just 176 lbs for 3x5 and I feel like I'm going to injure myself everytime i unrack and rerack it.

        Given that I weight just 136 lbs, so I'm a small man, but it's still just not possible that my noob gains are already gone.

        My plan was to start out with SS to gain strength on compound lifts and core and then switch to a hypertrophy but I'm already thinking about switching to a PPL (strength focused) to let my muscles rest for longer between sessions...

        I truly feel like my body doesn't recover enough, and if I take a week off, I literally can lift harder the next week.
        In fact, I had covid and stopped lifting for 2-3 weeks and when I came back I was doing pretty decently.

        [...]
        Sleeping is the only thing I might be lacking, since I sleep around 7 hours and usually wake up multiple times during it.
        I'm jobless atm, and I track my protein intake and calories. I have more than enough food for sure. In fact, I think I'm gaining too much fat, even.

        It's not a problem of not lifting hard enough for sure, cause it's usual for me to reach failure before hitting all my reps, so sometimes I have to do like 3x3 or 3x4 instead of 3x5 on bench.
        I've doing pullups and also a lot of rowing and triceps too, which I think are the sole reason I've progressed to this bench so far.
        Also, I've recently injured my back for trying too hard.

        I don't think your noob gains are gone. I would try something different. Maybe more sleep, more food(don't if you get too fat), different program, different compound first, etc.

        First time I stalled it took me a deload week to beat it. Maybe you need more rest if you can progress after a week of no/low lifts.

  3. 2 months ago
    Anonymous

    Even blaha made a better program

  4. 2 months ago
    Anonymous

    He could lose some weight

  5. 2 months ago
    Anonymous

    >spend 2 years getting strong and fat
    >spend another 2 years losing fat
    >spend another 2 years regaining strength
    >spend another 2 years losing fat
    or
    >spend 8 years clean lifting while slowly increasing calories and never get fat while being just as strong.

    • 2 months ago
      Anonymous

      Two years to lose fat? Are you retarded?

      • 2 months ago
        Anonymous

        law of diminishing returns newfag.

        • 2 months ago
          Anonymous

          took me 3 months. try harder next time fag

    • 2 months ago
      Anonymous

      Post body

    • 2 months ago
      Anonymous

      Bulking is not exclusive for strength training. In fact, it is essential for hypertrophy among naturals and you'd know this if had any lifting experience.
      another 2 years losing fat
      Cuts don't last that long unless you are legit morbidly obese.

    • 2 months ago
      Anonymous

      >spend another 2 years losing fat
      >normal weight loss rate is 1-2lb/week
      >~100 weeks = 100–200 pounds to lose
      anon… easy on the Oreo shakes

    • 2 months ago
      Anonymous

      What the fuck is clean lifting

    • 2 months ago
      Anonymous

      Just spend 6 months doing the fucking program and then progressively overload for how many years you want. Best way to lose fat is to not get fat in the first place, like any intelligent lifter doing the program. Getting fat on SS is due to being retarded fatty, not due to the program.

    • 2 months ago
      Anonymous

      You're supposed to do SS for like 6 months, wtf are you on
      I now understand why Rippletits has such an ego, most critics just strawman the program

  6. 2 months ago
    Anonymous

    >bro SS is great, you just need to add all these other additional exercises that make it into a completely different routine

    • 2 months ago
      Anonymous

      Adding additional exercises is NDTP

  7. 2 months ago
    Anonymous
  8. 2 months ago
    Anonymous

    1500lbs club member here:

    I personally started with the Stronglifts 5x5 program, and made very good progress from it.
    From there it was 3x5 and 3x3

    And from 1200 to 1530 i made the most progress from unironically 1 set per week per exercise...

    >week 1: 1xF @ 70%
    >week 2: 1xF @ 80%
    >week 3: 1xF @ 90%
    >week 4: rest
    rinse, repeat

    • 2 months ago
      Anonymous

      edit: with 1xF, you HAVE to do assistance lifts, or you WILL fuck your shit up, learned this the hard way

      My monday routine is:
      >1xF Bench Press
      >4x8 Weighted Dip
      just an example

  9. 2 months ago
    Anonymous

    Starting Strength itself is an awful program. Even people who do "SS" don't actually do SS. They heavily modify it because it's so obviously bad. Power cleans? Fucking yikes.

    GZCLP is by far the best beginner routine I've ever seen.

    • 2 months ago
      Anonymous

      >Power cleans? Fucking yikes.
      wow what a fag

    • 2 months ago
      Anonymous

      GZCLP is the only beginner strength program I’ve ever seen that won’t result in frog mode

    • 2 months ago
      Anonymous

      >they heavily modify it
      Very few people 'do' SS properly, because it's actually really hard and mentally taxing to hit Squat PRs 3x a week once you're working with more than 220lbs.

    • 2 months ago
      Anonymous

      >Power cleans? Fucking yikes
      Unathletic nerd detected, get back in the locker.

      • 2 months ago
        Anonymous

        >le athletic benefits of sub3pl8 cleans
        LMAO

        • 2 months ago
          Anonymous

          how do you imagine athletes get to those numbers in their cleans?

          • 2 months ago
            Anonymous

            not in 3 months without coach starting from total noob

  10. 2 months ago
    Anonymous

    the original gslp is a better program

  11. 2 months ago
    Anonymous

    It didn't get me to 4 plate squat, but it got me close enough to know what works after starting strength to get there. It's about building a solid foundation for your subsequent strength training.

    If you are dyel, just do the fucking program until it stops working. It doesn't cover everything, but you'll need to learn its cons for youself along the way of actually doing it. It is literally called starting strength, as in getting started with strength training.

    You don't need to change the program to fit your special needs, unless you are battling injury or you're 65 years old. Rip says over and over that the secret to getting strong is not the program, since it's just made to be something that's easy to understand, easy to follow, which challenges you a little bit more every time. The secret is to get enough sleep, eating enough real food, having enough of an adult brain to go in and do the work three times a week. Rip has stated again and again that adequately rising resistance and securing adequate recovery are the necessary elements of progress, just pick a program that is simple enough to not fuck it up since it's a completely unnecessary hurdle that stems from your own ego.

    Imagine yourself as having a manual labor job three evenings per week; go in thrice a week to do the job, and just shcedule, eat and sleep accordingly.

  12. 2 months ago
    Anonymous

    It's a daft, leg heavy program for pure strength when most guys are getting into lifting because they want to look better.
    There are better programs with better programming with better upper body focus that are much more useful than spending 6 months developing monstrous glutes and quads and noodle arms.
    Rippletits is also a fucking dinosaur dogmatic moron who thinks he is the be all end all of barbell training and constantly poopoos other advice and lifts while trying to stay relevant. He has not adapted at all. An old stick in the mud.
    I'll always be grateful for SS for getting me into lifting way back when, but today there's so much more and better info out there it's basically completely redundant even for a day 1 beginner.

  13. 2 months ago
    Anonymous

    guys, did i fall for the ss meme? my bench stalled very quickly. In fact, it's even going backwards.
    How the fuck am I supposed to progressively overload if I can't even lift what I lifted last week? And even more, how am I supposed to increase my lifted weight every session?

    My legs are the only area I feel I can keep improving at a steady pace, like once every one or two weeks, but I'm sure I will plateau very soon too.

    I've been lifitng only for 4 months and my lifts are ridiculously light still... Been eating well, tracking calories, in fact I've gained weight.
    I feel like my body isn't recovering enough between sessions.

    I'm 30 yo.
    The only logical reason I cna think of is that maybe I'm doing to many accessory lifts after my main lifts.

    • 2 months ago
      Anonymous

      you fucked up eating and sleeping and being consistent in technique and schedule. you dealt with too much irl stress concurrently with the program. work sapped you too much. you maybe had a cold or stayed out drinking one night too many last week, could've been hitting the hay at 10pm instead. you ate too much sugar and not enough protein. you didn't stick to the 5lb increase because you doubted yourself because you felt like shit that day at the gym because of decisions you made 24-48h prior to even being in the gym.

      don't blame the program. get your shit together first.

    • 2 months ago
      Anonymous

      That's normal. When I did stronglifts my bench stalled at 185, ohp at 135, squat at 335, and deadlift at 315 all for 5 reps.
      I slowly started to build up fatigue and injured myself instead of taking a deload week to let my shit recover.

      You will have to figure out what to do after this but I would say doing more reps, changing the program, or doing more isolations would fix it.

      Now I do isolations and compounds because I am tired of being a t-rex with 13in arms and large legs+ass

      • 2 months ago
        Anonymous

        anon, my bench has stalled at 110 lbs for 3x5
        In fact, that's my maximum, last two weeks I couldnt even do that.
        My squat is just 176 lbs for 3x5 and I feel like I'm going to injure myself everytime i unrack and rerack it.

        Given that I weight just 136 lbs, so I'm a small man, but it's still just not possible that my noob gains are already gone.

        My plan was to start out with SS to gain strength on compound lifts and core and then switch to a hypertrophy but I'm already thinking about switching to a PPL (strength focused) to let my muscles rest for longer between sessions...

        I truly feel like my body doesn't recover enough, and if I take a week off, I literally can lift harder the next week.
        In fact, I had covid and stopped lifting for 2-3 weeks and when I came back I was doing pretty decently.

        you fucked up eating and sleeping and being consistent in technique and schedule. you dealt with too much irl stress concurrently with the program. work sapped you too much. you maybe had a cold or stayed out drinking one night too many last week, could've been hitting the hay at 10pm instead. you ate too much sugar and not enough protein. you didn't stick to the 5lb increase because you doubted yourself because you felt like shit that day at the gym because of decisions you made 24-48h prior to even being in the gym.

        don't blame the program. get your shit together first.

        Sleeping is the only thing I might be lacking, since I sleep around 7 hours and usually wake up multiple times during it.
        I'm jobless atm, and I track my protein intake and calories. I have more than enough food for sure. In fact, I think I'm gaining too much fat, even.

        It's not a problem of not lifting hard enough for sure, cause it's usual for me to reach failure before hitting all my reps, so sometimes I have to do like 3x3 or 3x4 instead of 3x5 on bench.
        I've doing pullups and also a lot of rowing and triceps too, which I think are the sole reason I've progressed to this bench so far.
        Also, I've recently injured my back for trying too hard.

        • 2 months ago
          Anonymous

          Sleep is a big one, don't sleep on it. Adequate sleep is more important for your health than working out and being overly pedantic with your food.

          With the food, it's hard to say when all I know is that you track and reach your protein intake, but I don't know if you're literally eating shit with some whey powder at the end. I don't think tracking is as important as food quality; cook from scratch, don't fear the butter and milk, eat plenty of meat (beef preferably), try the "no seed oil" and stuff if you subscribe to that. Meat, veg and dairy with minimal refined sugar and seed oils is a good rule of thumb whether you count or not.

          With programming, I'd rather look into deloading and adding more warmup sets close to your work weight rather than adding exercises. Your strength gain is as much about greasing the groove in the movement pattern as it is gaining the muscle required to move the weight. You might think you're missing a weight because you're undermuscled but sometimes you're just not fully recovered and/or your technique slipped for one rep and it shattered your focus/confidence in the lift. More reps is important to learn it and some unathletic individuals just require more reps to get a hang of it.Treat the 3x5 as a finisher to your work rather than the whole work. Ideally, your warmup sets and work sets should move identically to a spectator. Film a set as often as you can and focus on ironing out any technique errors next time you do warm up sets.

          Believe in the process. Sometimes doing the simple thing well is better than making it more complicated. The complexity comes from the process of making it work, not the program.

  14. 2 months ago
    Anonymous

    Quick rundown
    It’s not a bad program for a beginner. There are better programs out there, especially as this one requires you to put on at least 25kg in 3-6 months for the program to work. The main issue is rippletits and his ego. If you deviate in any way from what’s outlined in the program he’ll say that you’re a failure and it’s your fault. This is made worse by his cult-like followers that echo what he says and try to please their daddy. What makes this even worse is that the finer details of the program are obtusely written in the text and aren’t displayed in a summary, eg the inclusion of chin-ups in the program after a certain period of time because a major flaw of the program is lack of dedicated arm strength training (if you don’t come from a sporting background this will limit your other lifts). The inclusion of chinups is written on some page towards the end of the book and chinups only appear briefly in the appendix, so there’s no dedicated chapter explaining proper form etc like the rest of the exercises

    • 2 months ago
      Anonymous

      It's a daft, leg heavy program for pure strength when most guys are getting into lifting because they want to look better.
      There are better programs with better programming with better upper body focus that are much more useful than spending 6 months developing monstrous glutes and quads and noodle arms.
      Rippletits is also a fucking dinosaur dogmatic moron who thinks he is the be all end all of barbell training and constantly poopoos other advice and lifts while trying to stay relevant. He has not adapted at all. An old stick in the mud.
      I'll always be grateful for SS for getting me into lifting way back when, but today there's so much more and better info out there it's basically completely redundant even for a day 1 beginner.

      >There are better programs out there
      like what?

      • 2 months ago
        Anonymous

        so whats actually the best starting program?

        >tells you not to do a beginner lifting program
        >Doesn't tell you what to do instead
        Reminder that threads like this are to discourage you from becoming better and stronger. More important reminder is don't listen to anyone who can't post proof of their claims on here.

  15. 2 months ago
    Anonymous

    >nooooo you can't pull actual volume because... because you just can't ok?!
    powershitters tongue my anus ahhahahaha

    • 2 months ago
      Anonymous

      god the things I'd do, except gear, to be able to pull volume and go to work the next day.

  16. 2 months ago
    Anonymous

    Is Phrak's GSLP the best beginner program then?

    • 2 months ago
      Anonymous

      >best beginner program

      By what metric? For speedrunning something like 1/2/3/4? It was made by somebody who's never competed in powerlifting, or coached anybody who competed. Just some Reddit nerd who adjusted a program based off a bastardization of SS that also has no basis in anything substantial: just what 'Johnny Pain' toyed around with and found worked for him. Read the Greyskull LP book if you don't believe me. There aren't even that many success stories for Phrak's GSLP if you google around for it.

      Just do SS if you want to get strong. It will absolutely get you a 3 plate squat in less than 6 months. If you want hypertrophy, do some generic upper/lower 4x a week with mostly compounds and more accessories.

  17. 2 months ago
    Anonymous

    I fell for the SS meme in 2009. It's shit, and the fact that no one does it anymore proves that.

  18. 2 months ago
    Anonymous

    so whats actually the best starting program?

    • 2 months ago
      Anonymous

      SL

    • 2 months ago
      Anonymous

      It literally doesn't fucking matter. It's a blip on the entire scale of your lifting career. I think SS is still superior because of the phase system though

      • 2 months ago
        Anonymous

        i dont really care about being a freak bench pressing 300+ lbs tho
        i just want something so i can be more athletic and stronger

        • 2 months ago
          Anonymous

          >300 lb bench
          >Freak
          300 lb bench is weak for 90% of the serious lifting population. Not to mention most people don't reach 2 pl8 on beginner programming, forget 3 pl8 lmao

          >More athletic and stronger
          SS has power cleans which train explosiveness and speed, SL does not. SS would be better suited for your purposes.

  19. 2 months ago
    Anonymous

    No cap what do I do after SS? I'm at 90kg bench 125kg squat 145kg diddly and I can still JUST increase the weight each time but it's so draining I need like 6-7 minutes rest between sets now.

    • 2 months ago
      Anonymous

      Is your goal strength? Then Texas Method, HLM, or Madcow 5x5. There are a fuck ton of strength options though, like Candito 6 Week, Sheiko, Dietmar, 5/3/1, Juggernaut Method 2.0, etc

  20. 2 months ago
    Anonymous

Your email address will not be published. Required fields are marked *