>>36001141 I saw him critique mehdi, but he does it on the basis of using the program as a powerlifting program, which is not my goal, although i do want to get stronger my goal is not powerlifting but also looking better
>>36001263 Just download the SL app and it'll tell you how much to put on each workout and keep track of stuff for you.
But yeah it's 5ln increments every time you're in the gym, or 2,5lbs on each side, and deadlifts go up by ten. I'd suggest getting a pull up bar and adding those in as accessory core and upper body work.
>>36001295 If you deload twice on a lift you're supposed to cut that one down the 3x5. That's how SL progresses.
>deload twice on 5x5 and switch to 3x5 >deload twice on 3x5 and switch to 1x5 >deload twice on 1x5, congratulations you're done with SL, you can't progress linearly anymore and are now an intermediate lifter
SS. 3x5 is more handy for squats and presses than 5x5 for novices because it allows the weight to keep moving up. Plus it ignores silly bullshit that will only slow a novice down. SS will, absolutely, put more muscle on a n00b than any other program yet conceived.
Power cleans aren't introduced immediately. You're supposed to wait a week or two until you get used to pulling weights by deadlifting before learning Power Cleans, which aren't that goddamn hard to learn if you READ THE BOOK and use some sense.
Given that all are essentially the same when it comes to the core lifts and progression, I wouldn't worry too much about it.
I started out with SL, but moved to ICF for a little more acc work. But I still put 100% into the heavy compounds, and treat the extra lifts as a nice little bonus. If I'm feeling too fatigued for some reason, I won't cry over missing an accessory lift, but I'll always make sure I do the core lifts properly each and every time.
TL;DR - Just make sure you're doing heavy compound lifting three or so times a week, adding weight each time. People will argue over all the other details, but they're just splitting hairs.
He recommends you do Chin Ups every other day. Those are the only thing remotely like an accessory you're supposed to do. Any extra shit will add to the total systemic stress and draw from your total ability to recover, and will ultimately hinder your ability to progress on the main lifts.
Once you run out of LP gains (usually 4-6 months if you eat/sleep enough), you can get on an intermediate program that adds 8-12 rep accessories like curls for targeted hypertrophy.
>>36001119 stronglifts is the most simple and will get you strong quickly
ICF is literally just stronglifts but with jason blaha sticking 10,000 accessory lifts on it to make sure you're in the gym for excruciating amounts of time
No experience with SS but it gets shit talked all the time and stronglifts works well anyways
>final point my suggesting is to do stronglifts 5x5. Add a few accessories after each routine. I do lat pulldowns and bicep curls on bench day both 5x5. on OHP day I do dips 5x5 and lat pulldowns 5x5. I also throw in ab work every lift day 3x12
SL is shite lad, it's made by a nonce and your progression will slow down easy unless you change it to 3x5 (and then you may as well do SS or a varient).
Just do SS, some people say it's shit -- they're trolling. Go onto the SS wiki, and go on the program page and read through.
Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift
Workout B 3x5 Squat 3x5 Press 1x5 Deadlift/5x3 Power cleans
Do deadlifts each day until it is well established beyond your Squat and you've got the form just right. Then try to learn the form of Power Cleans, if you can't learn em, just do Deadlifts at 85% of your 5RM instead on B.
Add about 5kg-10kg to your Squat and Deadlift each session, when things get tough, add half that amount. Add 2.5kg-5kg to your Bench and Press each session.
After a while, add 3x5 Pullup on day B at the end. If you really want more accessory work, wait until your at least three months in, else you'll probably do too much.
If you're desperate to do Pullups, and not too bothered about deadlifts, then do the Practical Programming Program:
Monday 3x5 Squat 3x5 Bench press / Press (Alternating) Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
SS + accessories Add biceps, triceps and shoulder accessories and you are golden anon. I've added alternating curls/ weighted chinups for biceps, alternating skullcrusher / closegrip benchpress for triceps and alternating lateral raises / facepulls for shoulder and I make mad gains. I outgained everyone on /fit/ if I look at the short time and the progress pics of other anons.
>>36001119 Is the progression on these newfag programs real life? I remember doing SS starting with just the bar eating a properly reckless surplus and my strength gains were nowhere near the proposed progression.
>>36003745 As a beginner you haven't developed your cns and can't recruit as much in addition to the higher possibility of injuries but yes there are loadsa programs that work with heavy singles esepcially Oly lifting just not a beginner since you haven't even mastered form yet.
>>36003758 It's pretty good for me. I can still put 2.5 or 5 kg on every lift almost every session, aside from OHP cause OHP is hard. I also once failed my Deadlift, but that was due to undereating and having just broken my PR on Squats a few minutes before.
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