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What routine to follow after SS (only with...
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Hey /fit/, so after reaching my goals of SS, roughly 9 months after starting i want to build a more Athletic body, like adding more volume to my inner chest and not training legs all the time, which i dont think i will get if i keep on using SS.
There is a problem tho, i am using a home gym, and i dont really want to buy a shit ton of new equipment. So what routine do you think i should do with the equipment i have from SS?
Thx, sry for bad english
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>>35692551
What is SS?
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>>35692562
https://en.wikipedia.org/wiki/SS_(disambiguation)
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>>35692562
Wow did they not teach the holocaust at ur school
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>>35692672
>>35692637
>being this cruel to obvious newfriend.
>not linking to /fit/ wiki

Here you go newfriend.
http://4chanfit.wikia.com/wiki/Starting_Strength
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Something like this done ABxABxx would be good.
It's important to get in the lifts you care most about 2x per week.

If you don't have a lot of equipment, maybe some variations like pendlay rows instead of DB rows, or some close grip bench.

Other good programs would be:

5/3/1 BBB
Texas Method
p/p/l
PHUL
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>>35692551

There's no such thing as an inner chest.
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>>35692701
There is you just can't target it via weight training
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2 Questions
1) Do you have a adjustable bench?
2) Do you have DBs? Even something like those adjustable Bowflex ones will likely be fine...
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Thank you all.
I should've listed my equipment in the post, so i will post it now:
Barbell
Adjustable bench
Squad rack, with possiblity to do Dips
Shit load of weights to put on the barbell
Im a noob to everything outside SS, so if you have any experince please do share!
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>>35692687
I'd likely do one of the listed programs here if you want to minimize equipment. I myself also use a home gym but have a few other items (Lat Pulldown attachment, Adjustable dumbbells, Roman Chair, etc) so I was kind of building a routine that used most of the "SS" equipment I had but also used other things.
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Lyle McDonald's generic bulking routine. No more full body and it'll put some good mass on your upper body.
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>>35693013
>Lyle McDonald's generic bulking routine. No more full body and it'll put some good mass on your upper body.
Can you do it with my equipment?
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>>35692551
Texas Method.
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I personally like upper/lower type routines. Currently doing Candito 6 week but you can probably progress faster right now on his linear ones. His strength/hypertrophy is a good balance of volume and intensity and would help toward your goal

Best of luck anon whatever you choose
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>>35692551
Texas method is a great intermediate program
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>>35693064
>>35693358
No, it's shite.
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>>35693061
Yes but with some modifications. I'm in class but after I can post it here if you want
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>>35692551

I'm following this PPL split

A
Bench 3x5 +1kg
OHP 5x5 90%
Lateral Raises 3x8-12
Skullcrushers 3x8-12
Cable Crossovers 3x8-12

B
Weighted Chinups 3x5 +1kg
Barbell Rows 5x5 at 80-90%
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12

C
Squats 3x5 +2kg
Power Cleans 5x3 ramping sets (50% - 62.5% - 75% - 87.5% - 100% +1kg)
Deadlift 3x5 at 80-90%
Hanging Leg Raises 3x8-12

x

D
OHP 1x5 +1kg
Deadlift 1x5 +2kg
Barbell Row 1x5 +1kg
Squats 3x5 at 80-90%
Bench 3x5 at 80-90%

x

x
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Heres the original program

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

For someone like you I'd say drop the lower volume a little and swap some shit for barbell exercises so:

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or RDL: 3-4X6-8/3′
Front Squat or Lunge: 2-3X10-12/2′
Barbell Calf raises: 3-4X6-8/3′
Ab work or low back work

Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or ohp: 2-3X10-12/2′
Chin ups: 2-3X10-12/2′
Dips or Close Grip Bench or Lying tricep extensions: 1-2X12-15/1.5′
Barbell Curls: 1-2X12-15/1.5′
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>>35693684
Like seeing ohp kept in 2x/wk
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>>35692687
This anon knows his stuff. I did SL (slightly easier version of SS) for about a year and switched to ABxABxx and am loving it. Other programs this anon listed are supposedly very good as well, haven't personally tried them though.
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>>35692680
>being this friendly to some shitty newfag
>not telling him to lurk moar

S'up Reddit?
>>
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>>35692680
The sticky is right there
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