is SS is a meme is a meme a meme or is SS is a meme is a

PPL is a meme.

Lifting is a meme

SS is not a Meme

>>38320277
SS is a meme.

SS is a meme is a meme is a meme.

Meme is a SS.

>>38320277
Ss is the second best novice routine.

Greyskull is ss, with improvements.

Sl is ss, with stupidity
Icf is sl, with arm isolations

Gslp>ss>sl>icf>power gap >any other novice routine > not following a legit routine

>>38320308
Ppl isnt terrible for intermediates, but it also is suboptimal.

Fullbody is great, u/l splits are great PP+L splits are alright, and PPL are slightly less good.

But to be fair, you can have a fb or u/l routine with garbage VIF and a PPL with great VIF.

So it comes down to individual routine management of VIF, more than what split you use.

memes are a meme

>>38320277
If I wanted a meme I'd get your mom's vagina to log onto her quickmeme.com account since the last thing that came out of her vagina was a meme.

>>38320368
>Greyskull is ss, with improvements.
yeah, if slower progression can be called an improvement.

>>38320368
>Sl is ss, with stupidity
Care to elaborate? I get that it's basically SS but has an app and 2 extra sets and better marketing but as far as the actual program how does it warrant "ss with stupidity"?

5x5 is a meme you need to do accessory

SS + GOMAD = Trump voter
This meme is clearly for Amerifags. Only place where such memery can happen.

>>38320433
not him, but every single change SL makes from SS makes it worse for reasons that have been explained here a million times. it's not a terrible routine, but it's just a less efficient version of SS.

>>38320474
So no answer then?

>>38320391
Confirmed for not having read the book.

Less deloads =/= slower progress.

Or do you think you can add 30lb to your squat a week for 6 months straight?

protip: you cannot.

>>38320433
Every single modifcation is detrimental. More volume is useless, if you are getting progressive overload from added weight, because it impedes the rate at which you add weight. You should be approaching your MRV just from 3x5. If not, then add weight. If you can't then deload. If you still can, then hop off a linear progression program.

Except maybe doing a horizontal pull (row) instead of a floor pull (power clean)

Pc are awesome, especially for sports athletes, but it is a little less balanced vis-a-vis rear delt work.

Which is why i prefer phrak's variant of gslp, for that good good body symmetry

>>38320528
>deadlifting once a week
Nah I'm good.

>>38320474
Doing rows instead of cleans is an improvement for 95% of novices, but I agree that the higher volume is stupid.

>>38320561
Took me from 235x1 (untrained - first time ever deadlifting) to 410x5

..but to each their own.

I would rather have the extra pulling frequency than dl frequency.

But then i never really fell for the "deadlifts build big backs" meme

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>>38320528
>phrak's variant of gslp

>>38320576
Even still, i would rather tell a noob to follow ss, replacing pc with rows.

Especially if it means they are going to read the book now, where they might not have otherwise.

>>38320597
nice meme pic

>>38320590
>>38320368
>>38320474
meme replies

>>38320597
Nice delt:arm ratio

I will assume you do not isolate arms?

If you do, you have insane delt genetics

>>38320597
He doesn't look bad. But really, the only modification he did was doing rows instead of curls in the original program, you don't need to be a coach to figure out it's better that way.

>>38320643
Yep.
We all know squatting 3x a week instead of 2x a week makes you fat, and your upper body gains nonexistent.

Because weight gain has everything to do with routine and nothing to do with caloric intake.

Because if you dont do curls you will have no upper body.

Good thing we are too smart to fall for the ss meme xD

>>38320671
Didn't he also take out neckharness and dom videos?

>>38320590
> untrained deadlift over 2plate

either you're lying or you don't understand the meaning of untrained, probably both

>>38320671
Phraks variant isnt a modification.

Read the book.

You are SUPPOSED to craft your own variant.

Not like ss where there is only one program

But yes, training back is infinitely better than training arms, even for growing arms

>>38320688
Not lying

Had never trained with weights ever.

Was stronk because used to wrestle, and was fat. But at the time i had lost most the fat, and hadnt wrestled for years (also was kinda weak for my weight class, but the other guys lifted, i think.)
Not everyone is super scrawny and weak their first time in a gym.

>>38320691
So is phraks variant good for beginners? Or should I do sl?

>>38320732
Phraks is the BEST for beginners,
Definitely don't do sl

>>38320687
Neck harness is optional, as far as I'm aware. Personally, if I included neck work, I'd rather do neck curls, because it works the neck flexors, which fixes the head forward posture, unlike working extensors, which makes it worse.
>>38320691
I read it like 1,5 years ago, I don't remember everything from it.
>>38320688
An untrained 2 plate deadlift isn't that uncommon, I deadlifted with my fat friend once and he pulled 110kg on his first day, despite being a gamer and doing almost no physical activity whatsoever. It was a 1x bodyweight pull though, so it's not that impressive.

I've been doing SL 5x5 for like a month now, should I switch to SS or Grey skull? I'm still a noob so

>>38320732
Just do SL. Phrak is literally the main moderator of reddit fitness and dyel af. You only deadlift once a week and deload 10% each time you miss a rep.

>>38320813
Anyone?. Something I've been wondering the past few days.

>>38320813
>>38320936
>I've been doing X for a month. Should I switch? One person on an anime imageboard said I should switch.

>>38320928
Sheiko is dyel af.

He still has some of the best programming around.

Deloading on greyskull is better than deloading on ss or sl, because you can hit prs on a deload (amrap sets) and get progressive overload on a deload, thus getting muscle growth on a deload.

Greyskull is superior

>>38320813
Just drop the volume down to 3x5, and you'll be fine. You can switch to Greyskull LP, but that will result in slower squat and deadlift gains.

>>38320960
That would have been a fair point, except he almost certainly got his original idea from the same source (a rando on 4chan /fit/ told him to)

>>38320813
Keep at it and do what it says
You've already started, just finish.

>>38320983
I would say to stick with it for at least 12 weeks before jumping routines. Even if you said you were already doing SS or GSLP I'd say the same thing.
>>38320985
Agreed.

>>38320966
>slower squat and deadlift gains.

Anyone who thinks this is true needs to fucking read the book.
And/or consider the following

1.jim scheaffer trained countless athletes on ss, but modified to program to see better results
2. You cannot add 30lb to your squat every week for 6 months
3. You cannot add 20lb to your deadlift every week for 6 months.

Just.fucking.read.the.goddamned.book

Smaller units of progression leads to more consisten progression (thus better gains)

Higher volume on a deload leads to better gains as well.

Every modification to ss done by jim scheaffer was done to increase the gains. Not decrease them

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>>38321018
Does this imply you go AMRAP even on deadlift? And once a week??

>>38321018
PDF link to book?

>>38321018
I'm sorry, but I'm having a hard time believing that dropping the frequency from 3x a week to 2x a week on squats will somehow result in better gains (not saying that's necessarily a bad thing, I'd rather have a bit of slower progress so my upper body doesn't lag too far behind, but the point still stands). And SS doesn't have really fixed units for progression, it gives you quite a bit of room to progress at your own pace depending on your demographic and individual circumstances. The AMRAP set is a great idea though, probably one of the strongest aspects of the GSLP program.

>>38321018
>You cannot add 30lb to your squat every week for 6 months
Who is saying you can
>You cannot add 20lb to your deadlift every week for 6 months.
who is saying you can

>>38321097
>ss doesnt have fixed units for progression
Have you read the book? I think not.
>how is getting more recovery between squatting sessions beneficial to progress?
Kys, tard

>>38321136
Oh, so you agree with jim scheaffer's approach to progression, then.

Good to know

>inb4 some retarded ass reasoning saying deloads are useful for anything other than increased recovery

>>38321073
No, but you will also understand that infographic =\= the greyskull book.

Also get the curls and skullcrushers outta there, that is not part of phrak's variant

>>38321136
Yeah, this too. The book explicitly says that the 30lbs progression per week will last a very short time, later on you'll have to drop down to 15lbs, which is 5lbs per workout, which is the same as GSLP anyway, just with higher frequency.
>>38321139
Initially (the first few weeks) you can progress 10-15lbs per workout, but later on you're expected to drop it down to 5lbs (same as GSLP), and you can do less than that if you're a woman or old, which is why I say it isn't fixed. 48 hours of recovery is enough for beginners, you don't need more than that until you become intermediate.

>>38321018

he changed the program because his athletes bitched when he put them on ss and said the deloads kept people motivated to stay on the program. it's literally in the first couple pages of the book lol

why are people this autistic about novice programs. they're basically all the same and if u use any common sense u know ss is more aggressive with progression

good luck with ur mental gymnastics I guess

>>38321187
>i know more about routine crafting and strength coaching than jim scheaffer
Mmhmm
I think i am done with this thread.

Have fun pretending more deloads = more gains

>>38320277
SS is a meme is not a meme!

>>38321204
Poor reading comprehension/10

Ss IS more aggressive with progression.

Too agressive, in fact.

Too many deloads, not enough gains

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Is /fit/ version a meme? Also
>Not doing SS recommended way to know your first working weights and then doing whatever you want

>>38321239
It is literally the icf of greyskull..

So yes

>>38321210
>I know more about routine crafting and strength coaching than Mark Rippetoe
Both of us are faceless anons, no point in playing the appeal to authority card here. I'm not saying more deloads = more gains, I'm saying more frequency = more gains, which is true. If this argument that 3x a week squatting is too much was true, then how come SS has been proven to produce massive gains on the squat? Its critics (including myself) can find many faults with it, but squat progression is not one of them. I don't even want to defend SS, I prefer GSLP for its other aspects, but if getting the biggest squat was my objective, you bet I'd be squatting 3x a week.

>>38321154
Perhaps I do, but who am I supposed to be disagreeing with, then?

>>38321265
Jim scheaffer knows more about strength coaching and routine crafting than mark rippetoe**

More frequent progressive overload = more gains

More squatting sessions =/= more progressive overload sessions on the squat

>>38321210
>can't back up claims
>asked direct questions
>I think i am done with this thread.

That's "don't bother replying I'm leaving but before I go ur wrong fgt bye" tier

>>38321275
Ostensibly you dont know enough to hold an opinion

>>38321283
If anyone wants to know without question you are wrong, they need only to read greyskull, and watch dr. Mike israetel's interview on training frequency

>>38321280
>More squatting sessions =/= more progressive overload sessions on the squat
As a general rule, it actually does hold true. Sure, you might get a bit more stalls on 3x a week, but that only happens every few months. The extra frequency with progressive overload that you accumulated during those few months will in the long term result in more overall progressive overload than the potential advantage of less deloads on 2x a week squatting. This is why GSLP is the only novice program that has 2x a week squatting, every other that I've seen has 3x a week.

>>38321299
Yes, I do not know enough. As such, I try to approach others with that knowledge so I may learn from them.
So, again, since you are so wise and I would like to learn from you, who is it that is of the particular opinion that you're so adamant in your disagreement with?

>>38321409
Right.
He dropped the squatting frequency, and saw improvements in the squatting strength of his clients..

But lets keep doing 3x a week because other people do it too

>deloads only happen every few months.
Kek.
So lets say you deload thrice in six months.

The rest of the time you are adding 30lb to your squat a week?
Get real

>>38321431
As a general rule, you should learn from books, scientific literature, and interviews of qualified experts.

As a genrral rule, you should not treat 4chan as a legitimate source of information.

With that in mind, consider reading greyskull

How about the 'stripped' 5x5? the one that is just squats, chest press and pullups as workout A and deadlifts, rows and shoulder press as workout B.

is that a meme squared? am i wasting my time?

>>38321454
Solid stuff, just dont be afraid to drop to 3x5 after your first deload.

Unless you are doing old school 5x5 where the first two sets are warm up sets, in which case nevermind.

Also generally only one workset per deadlift training session is sufficient, what with all the wamr up sets and such

>>38321449
I found a PDF of it and it looks like all of the variants are meme names like FAT LOSS/TONING, BUTT PROGRAM, and literally has a part programming zumba class and elliptical trainer. I'm not even shitting you. I'm talking about the 2nd Ed. Is that the book you are recommending?

>>38321489
I dont recall any of that offhand, but there are a lot of variants.

Toning is real, it just means increasing stabilization endurance (i was surprised by this too, NASM taught me something, though)

Jim scheaffer is also a master of body composition manipulation.

Nothing wrong with big butts either.

>>38321469
>http://newbie-fitness.blogspot.si/2007/01/stripped-5x5.html
>“5x5” means you do 5 sets of 5 repetitions each, with each successive set heavier than the last. For instance, for the barbell bench press you might start with 5 reps at 45 pounds for your first set, and then do 5 reps at 55 pounds, 65 pounds, 75 pounds and 85 pounds.

Apparently it's supposed to be ramping sets. Makes sense, it would be retarded to do 5x5 deadlifts

>>38321508
Yea, maybe keep the exercise selection, and go for ss or greyskull style worksets and progression model

>>38321469
hey, thanks for the reply man.

so the 'stripped' 5x5 has ramping weight increase. e.g. for dumbbell chest press id do a set of 5 reps of 12kg, 14kg, 16kg, 18kg, 20kg. is that a meme?

my buddy told me im just tiring myself out before i reach heavier weights, is he right?

also, do you think i should add dips and bicep curls to the routine? i was thinking dips on workout A and curls on workout B. i want dem aesthetic arms

>>38320528
> 30lbs a week for 6 months
Confirmed for retard who didn't read SS

>73 / 3 / 19 / 1
>that dyel greyskull shill

>>38320368

>Autism

>>38321524
If you want bigger triceps, train delts and chest more.

If you want bigger biceps, train back more.

Not even memeing. Tiny arm muscles cant handle as much training volume as bigger muscles.

You dont want shitty proportions.

Arm isolations are literally for roiders, who's arms will be underdeveloped compared to delts if they do nott isolate.

Natty lifters will never have this problem

>>38321537
>implying i am getting monetary compensation for my shitposting
>implying i am dyel

Nope, just autistic

>>38321508
>>38321517

do you guys think the ramping model is good? i like it because im still working out the crinkles in my form and i feel like the design is built for newbies to avoid injuring themselves.

shall i keep doing these ramping sets till i've reach 12 weeks into the program and then change to the regular SS style?

>>38321557
Drop the ramping sets.

Do warm up sets and worksets like regular people

Rest after warm up sets

Decrease reps as you get closer to working weight.

So say you bench 135

Maybe do empty bar x 5
Then 95x3-5
Then 125x1
Rest 3-5 mins, then do 3x5 your 135 working weight

>>38321449
You saying I ought to read greyskull is 4chan telling me to read greyskull, innit?
I mean, anon is anon and you're anon. Why your word above all others?

>>38321541

any exercises you can recommend i build into that 'stripped' 5x5 programme then?

>>38321578
>you should check out this source of information
=\=
>here is the relevant information

Are you legit tard, brah?

>>38321580
If you feel the need to accessorize, then side lateral raise (on your ohp day) and either shrugs or calf raises.

I am of the opinion that delts, traps, and calves can never get too big as a natty

When you get more advanced, and your ohp progression stalls, i recommend you impliment push press into your routine

Hello guys, I'm an older guy
Posting here not to ask for the best routine but for a routine to start weightlifting in a month. I have no injuries but squatting and deadlifting gives me a lot of discomfort in my lower back. I want to start and not stop again for the pain like in the past. I am going to do be exercises and stretches, what else?

>>38321619
Proper form, ya dingus

Also never work above your 3rm on any lift, unless you intend to start powerlifti, which i highly doubt you do

>>38321594
Is it a legitimate source, tho? After all, it's 4chan telling me that it's legitimate, and as the good student I am, I no longer trust what it tells me, especially on the matter of source reliability. It seems to be of the opinion that the mysterious couch of 30lbs squat gains after 6 weeks is considered reliable by some of this particular board, what with your insistence on his wrongness.

Holy shit just do ss or greyskull. It literally doesn't matter as long as you follow the routines correctly. You're still a noob you're still gonna make noon gains

>>38321657
Independtly verify the veracity of the source, rather than asking for invalid spoonfeeding on the fourth chan

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>>38321661
SS

>>38321619
You don't need to squat or deadlift to get fit and have a good physique

>>38321680
>look mom i posted it again
I love ss, but can we stop pretending rippetoe ever looked like that?

Young mark doesnt even look similar to that

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>>38321697
>young mark doesn't even look similar to that

>>38321637
I understand that the average gym personal trainer (the free ones that helps anyone in the gym here in Europe) may be not that good but they always approved my form. I have APT and I'm afraid it's linked

>>38321668
What separates "valid" spoonfeeding from "invalid" spoonfeeding? Am I right to assume it is location, that being 4chan's /fit/ board?

>>38321692
Blasphemer!!!

No but seriously i only hip thrust, and am happy with my physique.

I never mention that on /fit/, though.

This board is a little too obsessed with those lifts, which makes sense because normies are not nearly obsessed enough with these lifts.

>>38321692
But all beginner programs have them, you kind of can't avoid them unless you make yourself a routine (probably shitty)

>>38321722
Just do the leg press and rowing machine in their place.

>>38321705
Misleading google screen shots would be more effective if
1.literally everyone viewing that pic didnt have access to google
2. Any of those three pictures looked even kinda close to him

8/10 well executed troll, even if a tad stale

>>38321705
>powerlifting usa cover has the name roger estep, and the picture of roger estep deadlifting
>google text says "dang, i was about to say if that was mark, that would be really impressive"
Why did that guy give you 8/10

I say 6/10 at best

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>>38321785

>>38321809
>implying it doesnt say the mans name on the magazine cover
This is my favorite meme of all time

>>38321746
The irony is that you didn't actually google it yourself, merely supposed that it would not come up if googled.
The correct answer is "as that magazine in the image says, that's roger estep". Then you could have actually googled the matter to verify.
Is that so hard to do?

What do you think about increasing the "fails before deloads" from one to two/three? This way you wouldn't deload that much, also bad days happen to everyone.

>>38320277
let's see
SS is vouched for by legendary big guys like arnold
then there is an anime image board where skinny fats debate memes
what do you think?

>>38321862
I am not saying those images dont come up if googled.

But those images are also clearly labelled as not rippletits

>>38321888
Proof Arnold vouched for SS?

>>38321888
Arnie did reg parks 5x5 iirc

>>38321888
Arnold was a roided monkey, what does he know about beginner routines for naturals? It's like living on another planet man.

>>38321927
>he took roids before ever lifting
Idts

>>38321889
Actually, I must apologize, I misread your post entirely. I somehow got the idea that you'd said the image was doctored, which you of course did not say or even so much as imply.
I think I need to rest. Seriously, really sorry.

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>>38321903

ss being a meme is a meme, which in itself is a meme, multiply meme by the square root of meme and you are left with you being a cuck

>>38322016
Shit the guy got told here
Pack your things boys, SS is better

>>38320277
beginner programs are a meme. i'm jumping straight into a 4 day upper/lower program. i don't want to do the same 5 lifts 3-4 times a week. shit is boring and squats suck dick.

>>38322708
>he is going to do an intermediate program as a novice.
Wew lad.

Enjoy getting gains at one fourth the rate you otherwise could

>>38322812
Dude just don't reply to posts like this.

>>38322812
i'll hit all muscle groups twice a week instead of three times a week. assuming there's a linear relationship between workout frequency and gains (there's not, even for a beginner), i'll be making 2/3 the gains as someone on a lame ass full body program but i'll be having much for fun. i think i'll live.

>>38322856
Frequency without progressive overload means mothing.

Intermediate programs are designed for weekly progressive overload, instead of every single training session.

Kpissoutbai

>>38323127
and you can't progressively overload twice a week while running upper/lower 4 days a week? just because it's a difference exercise each day doesn't mean you can't progressively overload. you're targeting the same muscles each time with a good U/L program, just with different exercises for some slight variety in secondary or stabilizer muscle.