I ask because I see people going "lol T-Rex" or "lol GOMAD" even though the book talks extensively about upper body accessories (curls, chins, incline bench, shrugs) and GOMAD is only recommended for Auschwitzmode DYELs. Never done SS myself, but I did do a beginner LP. Pic related.
Reading SS gives you a pretty good insight into how you've been fucking up all of your lifts by not being educated on how you should be moving.
Any progressive program is going to be better than going about it willy nilly.
If only gaining mass was my problem.. NOGOMAD
Are there any decent books on lifting?
I just ordered a squat rack, bench, weights and barbell for my garage but all my knowledge of lifting has come from a Korean sandal enthusiast telegram exchange messageboard.
>i read an article from greg cuckols that i think contradicts what rip teaches
you're being vague because you don't want people to call you out.
don't be that guy who goes
>hey i have some information relevant to this thread
>dont ask me what it is though kek i won't do your homework for you
> GOMAD is only recommended for DYELs
What does it matter if I'm 120lb or 220lb? Drinking a gallon of milk a day or being in a +3000 kcal surplus is retarded for anyone.
The book may talk about curls, chins, incline bench... but the routine has you working legs every day, which is stupid. I never understood why 5 rep sets are supposadly better for progression either. I progress better with 8-12 reps, and 3x the volume of SS, personally.
I'm not saying everyone (or even the majority) in both are on gear, but the way they handle testing is basically a joke if you're from any country that doesn't actively try to catch its own athletes - which, unfortunately, is quite a number of them.
it'll obviously be easier to gain muscle at underweight than it is at normal weight
if you're underweight and start eating more without even lifting you'll gain a lot of muscle alongside with some fat, with lifting your muscle gains will be even more rapid
Everyone that unironically spouts the SS+GOMAD meme when rippetits is mentioned has not read the book. The book is an indepth analysis in pure strength training, not on how to become a bodybuilder or get toned for summer like most people here want.
>Upper body work everyday as well
The reason SS has you squatting every workout AS A BEGINNER is because it is a lift that can progress very quickly and doesnt require as much time to recover from. People that claim their legs blew up on this routine and their upper body lagged did not focus enough on the benching, pressing, and deadlifting Rippetoe also says to do
>What does it matter if I'm 120lb or 220lb?
context. someone massively obese needs to cut significantly, and a massively underweight person needs to bulk significantly. being severely underweight doesn't mean you're only lacking in fat, and something needs to happen to rectify the problem fast.
>legs every day
literally even most body builders by now know not to follow conventional bodybuilding routines. its just you stuck in the past. but go ahead and stick to your one body part a week routine and telling people
>b-but I don't train for s-s-strength
that's got nothing to do with the form advice he gives. he doesn't suggest a massive powerlifting arch yet the people holding the world records tend to have great arches. does that mean everyone should arch as much as possible? or that not arching significantly is bad form? no.
how about instead of anecdotal, false logical connection, you give a legitimate criticism of anything he advocates?
I did though I don't know if I'd recommend it beyond skimming for pictures. Rip tends to be very long winded. 15 minutes with a trainer will do more for your form than hours of reading. I'd recommend anyone spend a session with a trainer when starting out to get your form right for squatting and cleaning. I wish I did.
I've got the book now but honestly have been putting off reading it. I just can't read stuff that log.
On another note with SS to anyone that did it for a long while, did you have to buy new larger underwear after awhile? I wanna pick up some new trunks but I'm half way between size M and L, not sure what to get.
>+3000 kcal surplus
>i did this thing and it worked for me
You didn't read the book did you.
No where in the book does it say to eat 3000 kcal over maintenance.
The logic behind 5 reps is that you are able to lift a greater weight 5 times than you are able to do 8-12 times. Therefore your muscles adapt to that heavier weight faster.
Calculate how many calories you burn, then add 400-500 maybe a thousand if you want to put on mass then hit your macros. Its in the sticky and the book and is common knowledge that you have to eat more than you burn to gain weight. If drinking a gallon of milk will help you fulfill these macros and surplus and you can handle that much lactose, do it. I'd shit my guts if I drank more than a liter of milk but some people drink milk like water.
If you're tall, young, and active, your maintenance can definitely be 4000 Cal. So a 4000 - 6000 Cal diet is in fact appropriate for some people (especially those who say they "can't gain weight no matter what").
I based my workout and eating habits off of the sticky and am having a great time. I have up sugary drinks and have gained about 15lbs of muscle over the last 11 months. I look and feel a lot better. Been doing SS the majority of the time. There is a silent majority on fit who use this place as motivation to work hard and achieve goals
He says on pg 308 that:
Most sources within the heavy training community agree that a good starting point is one gram of protein per pound of body weight with the rest of their diet making up 3500-6000 calories depending on training requirements and body composition.
He doesnt explicitly say eat 6000 calories a day, he's saying eat to fill your macros, and its possible to eat several thousand calories a day which dietitians will tell you is unhealthy. Also note he says heavy training community, referring to people who train at least 5 times a week not doing some dilettante routine. Senpai.
The reason people on this board talk shit about SS is because originally people on this board recognized SS as a legitimate beginner routine. This led to memes being created about it such as Trex mode and GOMAD. Then newfriends came to the board and saw these memes and assumed that the memes were derogatory because SS was bad, not because boards meme the things they have a lot of exposure to. If you go on other boards you can see the same meme progressions where meme becomes fact and fact becomes meme.
>basically none of the strongest squatters squat as he suggests.
Yeah because SS is a beginners program... For athletes looking to gain general strength. If you read the book or knew anything about SS or power lifting generally you would know this.
Hi guys did I Fuck up SS?
If so how do I un Fuck myself
I'm running it again just started less than a month. That's cos I had tonsilitis and traveling for work over a few monthsplus and lost alot of my strength.
my lifts are shit now.
all 3 sets of 5. 1 set of 5 for deads.
my squats can't seem to progress and my lifts are too weak to change to an intermediate program. Any advice?
I must be in the minority that actually read the whole book, did the program as prescribed, and even did GOMAD.
It took me from knowing nothing about lifting and being stupidly weak and under-weight to having some clue about lifting, being stronger and much, much bigger.
I think I was pretty stupid in my weight gain because I ended up over 20%bf, but I was happy with the way my lifts were improving and so didn't give many fucks at the time. It was only when I tried to lose the fat that I realised I'd fucked up a bit.
Overall I don't regret it, but I probably recommend GOMAD, and wouldn't recommend people stay on SS for too long.
If you're cutting or recomping add some more upper body accessories especially for chest and back (Rip recommendeds dips & hyperextensions afaik), wait until you can bulk to worry about progressing.
If you're bulking add some more upper body accessories especially for chest and back, and eat more.
Yes, there's this very secret book called Starting Strength.
>hey, I want to look good and be strong
>make sure you 5x5 squat at the beginning of EVERY SESSION
>JUST GO 3X5 ON YOUR LIGHTER DAY BRO
Doing all these squats are highly overrated I feel. Once you break out of the beginner strength you'll want to train your upper body like a madman anyway.
nowhere in the book does he say to add incline or dips or shrugs _to the novice program_. the book is about basic barbell training, not just the novice program. in the chins chapter he says that chins are the only useful accessory that should be done during the novice phase and any other addition should be considered very carefully.
>biceps do shoulder flexion
insignificant. almost 0 moment arm
this. its fucking hard to eat so much when youre not used to it. with this much input i have to shit sometimes 5 times a day and more and its not the "oh i might shit in a few hours feel" its the "damn i skip my next meeting because my stomach explodes" feeling and if youre not sitting on your ass allday you burn even more calories
He put a video out interviewing one of his certified SS coaches about a week ago. They went into detail about how the U.S. sucks at olympic lifting because, in addition to rampant steroid use and 'train from child' in other countries, no one in the United States trains the lowbar squat. Instead they train specificity, like highbar squatting for after the catch on a clean and jerk. Or rack pulls for the second part of the pull in the clean and jerk.
Rippetoe's philosophy has always been to train the most muscles in the most efficient way. Which means your basis, multi-joint barbell lifts.
And he was completely wrong about everything in that video. He's a joke amongst weightlifting coaches, literally nobody squats low bar in WL because it's a shit movement for a sport that's all about positional strength (and you never want to be in anything close to a low bar squat position during a snatch or clean)
He's overrated as fuck around here and has never produced a genuinely good athlete in any sport, especially weightlifting