>You WILL push through the pain. >You WILL get a herniated disc. >You WILL NOT do physical therapy.

>You WILL push through the pain.
>You WILL get a herniated disc.
>You WILL NOT do physical therapy.
>You WILL NOT stretch.
>You WILL waste money on back pain products.
>You WILL get acne from drinking milk.
>You WILL miss waking up without back pain.
>You WILL NOT feel young and healthy again for the rest of your life.
>*wipes milk from moustache*
>You WILL continue to do the program.

  1. 6 months ago
    Anonymous

    goddamn right. If we get intergalactic space marines in the next decade I want Rip to be the drill sergeant

  2. 6 months ago
    Anonymous

    >deadlift meant to strengthen back muscles
    >damages back in the end
    pottery

    • 6 months ago
      Anonymous

      I have two bulging discs. I couldn't even pull 150 at one point when I stopped working out. Deadlifts literally fixed my back pain. I pull 395 pain free

    • 6 months ago
      Anonymous

      deadlifts are done as too much of an ego lift. If your back has problems, a much lower percentage of your 1RM is beneficial (maybe 50-60% even)

      • 6 months ago
        Anonymous

        I'm thinking this is true
        I threw my SI joint out years ago and it has never quite settled back 100%. I'm going to do light deadlifts as a sort of PT for a few months and see where it gets me.

    • 5 months ago
      Anonymous

      I unironically do deadlifts with 30kg every day and my back is fucking healed, I used to get back pain from sleeping too (haven't changed anything else)

      • 5 months ago
        Anonymous

        I'm doing SS and even the days I don't deadlift I can sense my lowerback working and getting stronger

  3. 6 months ago
    Anonymous

    >>You WILL get acne from drinking milk.
    I have pretty annoying acne. Should I quit milk lads?

    • 6 months ago
      Anonymous

      Yeah better switch that out to something healthy like söymilk.

    • 6 months ago
      Anonymous

      don't get me wrong, but GOMAD must be the biggest meme in fitness. i know milk is cheap in US, so buying it in huge bottles is normal and relatively inexpensive. but other than that, whats the point?
      first, it's made from pregnant cows so it contains large amounts of estrogens and progesterone—and yes, it DOES affect hormones. second, the protein content isn't even high, a whole quart of milk has just 30g of protein, yet just as much fat. third, you literally get the most lactose with it, as cultured dairy typically has way less of it.
      even if you buy skim, lactose-free milk, you still need to chug way too much liquid for no point.

      • 6 months ago
        Anonymous

        >estrogens and progesterone
        Anabolic

      • 6 months ago
        Anonymous

        I don't do gomad I just drink some milk cause I like it, I stopped drinking for a week and my acne didn't change though
        Maybe I need to go longer without it

        • 6 months ago
          Anonymous

          If it doesn't fix it after a week , it wont after a month. Milk's high amount of vitamin A helps if anything

      • 6 months ago
        Anonymous

        GOMAD is literally for skinny fucks that can't eat enough weight and are weak as fuck. SS+GOMAD will unironically get you enough strength and a decent amount of mass to where a cut will have you in a somewhat decent position to start bodybuilding, strength-wise and muscle mass-wise.

        • 6 months ago
          Anonymous

          >for skinny fucks that can't eat enough weight
          if they can't eat enough, then you think it's somehow easier for them to drink a whole gallon of milk?…

          >estrogens and progesterone
          Anabolic

          >bad thing
          >good

          • 6 months ago
            Anonymous

            >>bad thing
            >>good
            Look it up, it is anabolic and builds muscle and bone.

          • 6 months ago
            Anonymous

            It's way easier to get 1,000 cals through milk than eating proper food, yes

        • 6 months ago
          Anonymous

          >enough strength and a decent amount of mass
          All in the wrong places.

        • 5 months ago
          Anonymous

          It's retarded for skinny fucks too. Adding 2400 calories to your diet is retarded for just about anyone.
          Like many things in SS, it's an over-correction to a problem that most people don't have. The book was initially written for coaches who coach high school athletes, and I guess it might make some sense for a young athlete who is very active and doesn't have time to eat. But then with time it started being recommended to skinny/skinny fat sedentary office workers too because it became a part of the SS brand.

          And for the record, I'm not against milk or adding milk to your diet to gain weight, just with adding a whole gallon of it which is just unnecessary for most skinny guys.

          • 5 months ago
            Anonymous

            The dietary advice contained in SS is absolutely insane especially for fat beginners.

            If someone who is significantly overweight wants to start training, he should lose some fat first and foremost, not "bulk". That's a deadly trap that can led to years of permabulking. The only exception is if someone wants to specifically become a competitive powerlifter, but let's face it 99.999% of people doing SS have no intention of ever becoming one.

            He can start heavy weight training for real only AFTER he's gotten leaner. But not before.

            • 5 months ago
              Anonymous

              You retard. Blue book does not say fat beginners need to gomad or even bulk. It suggests high protein low fat low to medium carbs caloric maintenance if skinnyfat/small deficit if very fat to recomp. God damn you and your lying gayry

              • 5 months ago
                Anonymous

                >small deficit if very fat to recomp
                enjoy staying fat forever.

          • 5 months ago
            Anonymous

            I think GOMAD is too much for skinny guys. Half GOMAD is a better approach IMO

      • 6 months ago
        Anonymous

        You're a dyel. You even type like a hysterical woman.

        • 6 months ago
          Anonymous

          t. GONEMAD
          rippletoe fans still cant decide if GOMAD was just a texas boomer joke or not

      • 5 months ago
        Anonymous

        There is no evidence of a SINGLE FOOD causing increased or decreased TEST or ESTROGEN so fuck off retard. And if it did it would get fucking banned you moronic basement dwelling conspiracymunching assfister

      • 5 months ago
        Anonymous

        you forgot the most important part which is the incredibly imbalanced mineral content that leads to cramps and nutritional deficiency

        Why the fuck is SS so controversial? Someone just give me an easy program that will make me look good. I don't want to think this hard

        >someone just give me an easy program that will make me look good
        do this every day
        3 supersets of pushups+pullups
        1-3 sets of crunches
        a mile or half a mile run as fast as possible

      • 5 months ago
        Anonymous

        >first, it's made from pregnant cows so it contains large amounts of estrogens and progesterone—and yes, it DOES affect hormones

        Use your brain, retard. Why wouldn't underage trannies be guzzling it 24/7?

      • 5 months ago
        Anonymous

        >lactose free milk
        get off my board you brown shitskin moron subhuman

    • 6 months ago
      Anonymous

      Magnesium, b3 and iodine megadose, b5
      fixed my shit up good luck

  4. 6 months ago
    Anonymous

    >you will end up unsatisfied by listening to me

  5. 6 months ago
    Anonymous

    and you WILL like it

  6. 6 months ago
    Anonymous

    Why are there so many anti ss threads
    Did you retards run a beginner program for 3 years and now you resent it

    • 6 months ago
      Anonymous

      Because Reddit loves SS

      • 6 months ago
        Anonymous

        what? they dont recommend it whereas the IST sticky does

  7. 6 months ago
    Anonymous

    >You WILL push through the pain.
    This is true for every program/sport

    >You WILL get a herniated disc.
    Do injuries like this happen accidently?
    if you follow the three phases of the beginner program, you should never have to lift a single weight that you can't recover from

    >You WILL NOT do physical therapy
    why?

    >You WILL NOT stretch.
    You don't need to stretch arbitrarily, doing the warmup protocol in the book is good enough. (why would you need to stretch in unloaded positions that are outside the range of motion of whatever lifts you're doing?)

    >You WILL waste money on back pain products.
    Again, why would injuries happen accidently if someone is doing the program properly?

    >You WILL get acne from drinking milk.
    Then don't, even back when rippletits was writing articles on T-nation he said that GOMAD is for skinny people.

    >You WILL miss waking up without back pain.
    why?

    >You WILL NOT feel young and healthy again for the rest of your life.
    If you did everything right and you're still feeling bad, then do a deload for 2-3 weeks. The average trainer won't lose all his gains in that time.

    >You WILL continue to do the program.
    Name a single program that works without needing the trainee to adhere to it.

    • 6 months ago
      Anonymous

      >You don't need to stretch arbitrarily, doing the warmup protocol in the book is good eno-ACK

      • 6 months ago
        Anonymous

        >he stretches
        does your buttplug get in the way or do you take it out

        • 5 months ago
          Anonymous

          ofc i take it out of your mom's ass before i fuck her

    • 5 months ago
      Anonymous

      You seem to be under the assumption that good form somehow makes you immune to injuries. It doesn't.
      Not to mention that the way the program works you'll eventually start grinding reps and your form will start to suffer.

      • 5 months ago
        Anonymous

        it does when it's coupled with proper programming. A lifter who's doing the program is never really going to overtax himself to the point of injury unless his form breaks. Eat right, sleep right, rest right, make fractional weight increments, make the proper programming change when warranted and you wouldn't more susceptible to getting an injury lifting barbells than you would be doing any other physical sport. Unless there's an even more streamlined way to do this that I don't know about.

        Why the fuck is SS so controversial? Someone just give me an easy program that will make me look good. I don't want to think this hard

        I don't think making gains can be simplified in a way that still applies to the average trainee any further than SS has, but I would love to be wrong about this

    • 5 months ago
      Anonymous

      I just stop when the weights get grindy. Never been hurt, pull 150 kg and am still the strongest guy in the room more often than not. I am convinced most guys hurt themselves when they reach the natty limit and refuse to accept it.

  8. 6 months ago
    Anonymous

    Why the fuck is SS so controversial? Someone just give me an easy program that will make me look good. I don't want to think this hard

    • 6 months ago
      Anonymous

      5/3/1, any program but preferrably boring but big

      • 6 months ago
        Anonymous

        Ah yes, put a novice who could linearly progress workout to workout on a multi-week periodized program.
        Why do I frequent this board??

    • 6 months ago
      Anonymous

      anything but 5/3/1

      • 6 months ago
        Anonymous

        fr

    • 5 months ago
      Anonymous

      A bro split. I started lifting in an old school male only BB gym with concrete floors and real iron weights. The old grizzled barn door of a coach laid it plain and simple, do a bro split, eat lots of protein. Those of us who blew up like this got offered test and D-Bol and competing, those who didn’t simply stuck to this simple approach, bulking and cutting by feel for winter and summer.

      • 5 months ago
        Anonymous

        Based and truth pilled, if you don’t look good after 6 months of doing a brosplit and eating 300g of protons a day you probably never will look good, go do cardio or powercoping or whatever.

    • 5 months ago
      Anonymous

      For absolute beginners that are not athletic and do not do labour jobs, then SS is great for 6 months to build your base.
      Just throw in a ab routine and a couple months into it do some bicep and tricep work.
      Whats called bro splits these days has always worked best for me personally.
      Chest day, Back day, Shoulder day, Arms Day, Legs day.
      End of each has some ancillaries of some sort like ab work, grip work, posture exercises. I do high pulls after every session for posture as well.

    • 5 months ago
      Anonymous

      Do Reddit 6 day PPL. Google it.

      • 5 months ago
        Anonymous

        this is too many days

        • 5 months ago
          Anonymous

          How many days do you want to lift?

    • 5 months ago
      Anonymous

      Reddit beginner routine (from r/fitness sidebar wiki), it's basically SS but "fixed". Do that untill linear progression runs out then do a 5/3/1 variation (boring but big is most popular).

      • 5 months ago
        Anonymous

        this? it irks me that legs are trained last, after having done SS

        • 5 months ago
          Anonymous

          Cause it's soi'd. Just do squat, press row & dl, press, chinup like real men.

        • 5 months ago
          Anonymous

          Yea that's the one. If you want to do legs first just do them first, it won't make much difference.

  9. 6 months ago
    Anonymous

    Mark Rippetoe should be tried for crimes against humanity.

    He ruined an entire generation of poor souls who just wanted to look good.

  10. 6 months ago
    Anonymous

    you will check in to a mental institute

  11. 6 months ago
    Anonymous

    >you WILL say yessir when I call you a pussy
    >you WILL like it when I ask you to show off your boobs
    >you WILL remember what a class 1 lever is
    >you WILL NOT mention my erotic fiction
    >you WILL NOT wear tank tops while working out
    >you WILL eat the bugs

  12. 6 months ago
    Anonymous

    Do people actually stretch?
    Pretty sure it's a waste of time

  13. 6 months ago
    Anonymous

    >switch to greyskull
    >include 40 minutes of liss cardio every workout
    >instantly escaping t-rex mode, feeling and lifting better

  14. 5 months ago
    Anonymous

    >you will let buck morons fuck your wife

  15. 5 months ago
    Anonymous

    How many threads are you zoomers gonna make about squats and deadlifts being hard.

  16. 5 months ago
    Anonymous

    How many reps

  17. 5 months ago
    Anonymous

    All you need is to do the compounds and do some accessories imo
    Day 1: arms and chest
    DB benchpress, flat 10x3. Progressive load up to 3rd set end on failure.
    DB relaxed curls, 10x3. Progressive load till failure. If you're not at failure you need to go up in weight.
    DB pullover 10x3 with the heaviest weight you can do
    Bench press, end last set with failure 10x3 or 5x5 if you can load more weight that way
    Barbell curls 10x3 till failure. This is the last bicep exercise so go as heavy as possible.
    Seated dips/dips/your preferred tricep exercise 10x3
    Alternate between more or less chest/arms depending on how you're feeling

    Rest day

    Day 2: shoulders and back
    Dumbell rows 10x3
    Dumbell press 10x3
    Dumbell fly 10x3
    Bent over rows 10x3
    Pullover machine if your gym has one
    barbell OHP 10x3
    Deadlift for volume. 10x3 with half the weight you'd normally do. 135lb if you do 2pl8 for reps for example. Focus on form which should be easier because the lower weight.

    Rest day

    Day 3: legs.
    Bulgarian split squats 10x3
    Calf raises 10x3
    Leg press 10x3
    Deadlift for weight. 5x5 for the most you can rep without ego lifting and sacrificing form.
    Squats 10x3

    Alternate between weeks. Do compounds one week, and all the hip/calf/etc raise machines another week to make sure you're hitting everything

    • 5 months ago
      Anonymous

      I also do lat pull downs and whatever I feel like doing but this is pretty much the routine that I follow. Been doing it 4 months

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