>fell for the SS meme

>>39052536
I didn't

I started working out 1 month ago and like spending an hour at the gym

SS says I should do 3x5 bench press, deadlifts and squats

that shit takes 10 minutes

no thanks fuck off

>>39052544
You're supposed to do accessories with it. Also try lifting real weights for 3x5

>>39052544
Its supposed to he heavy weight you mongo

>>39052544
>I started working out 1 month ago

Please tell us more oh fitness expert.....

Takes longer than 10 mins if you're moving more than the bar big boy..

File: fd.jpg (292KB, 1280x960px) Image search: [Google]

292KB, 1280x960px

Nothing wrong with SS, I did SS for about 7-8 months and made excellent strength / weight gains on it.

Just recently (like 2 weeks ago) i changed routines, where I'm over head pressing and benching a lot more.

>>39052536
Switch to GreySkull LP, it in the Sticky.
Saved my gains and rekindled my passion for fitness.
SS gave me strong as fuark back and legs but killed all that was holly in me

>>39053156
So are the three most known beginner routines SS greySkull LP and PPL?
Which isn't a meme
>Cardio fag I need to start lifting

File: SS.jpg (1MB, 2067x1163px) Image search: [Google]

1MB, 2067x1163px

>>39052536
>tfw fell for starting strength too.

File: suicidal mouse.png (934KB, 900x675px) Image search: [Google]

934KB, 900x675px

>fell for the /fit/ meme

>>39052544
You can't even do 3x5 bench press in 10 minutes you faggot.

3 min break between sets. 3 sets. 9 minutes.

That leaves one minute to warm up and do the reps. Fuck off.

>>39053180
PPL isn't a beginner routine. The way to do PPL is PPLPPLx. Other beginner routines are Allpro, strong lifts, reg parks, ice cream fitness, even 531 and sheiko have beginner templates.

I just switched from SL to Madcow and I'm pretty close to 1/2/3/4.

Will I make it /fit/?

>>39053342
Madcow fucked me up pretty bad when I switched from SS

I wouldn't recommend it

>>39053387
Fucked up as in T-rex mode?

>>39053293
Recommendedations for which would go best with cardio? (At least 5k a day if that helps)

>>39052544
>he still lifts the bar

>>39053137
Looking good brah, no homo.

You're doing it right.

>>39052536
>didn't read the book and or add accessories

Ftfy

>>39053342
Yeah, seems like you're doing OK. It's up to you really though brah.

with good genetics you can get swole on SS

with shit genetics you'd be better off starting with a routine more focused on upper body

healthy guys with narrow hips and normal test do SS and are like wtf it's not a troll. but being a genetic fuck up SS is a ticket to T-rex city

>>39053275
>three whole minutes for rest
ahahahahaha anything more than 2 is a memeful waste of time

>>39053533
Wait till the weights get heavy newfriend.

>>39052536
literally all the routines in the reddit sticky (SS, Greyskull and so on) are a meme.
Nobody tells you to go straight in with a Push-Pull routine (with squats every time, at least for warm up (50% RM) on pull days) because everyone wants to force you to pay for a PT.
All those guys suggesting you to go for SS and disregard PTs are, actually, jewish PTs.

>>39053553
ahahaha I've lifted for 8 years already, kiddo. There's literally no benefit in waiting for more than two minutes.

>>39053559
>because everyone wants to force you to pay for a PT.
>All those guys suggesting you to go for SS and disregard PTs are, actually, jewish PTs.
literally what

>>39053568
ahaahahahaha like ahahahaha boy ahahahahaha

>>39053585
so you eventually get frustrated and you're ready to pay more

>>39053568
So is masturbation less fun with a small penis or does it not really make much of a difference?

>>39053533
>implying you can do 90-95% of your 5RM for 3 sets without having to rest for at least 3-5 minutes
How's your first week of lifting?

>>39053592
>so you eventually get frustrated
That would be a good time to either get off a beginner routine and seek something more suitable, or to stop being a faggot and finish the program, depending on how much time has passed.

>>39053610
>implying you need 3-5 minutes to recover ATP with a decent VO2
How's your first month of training, fattie?

>>39052544
I know what you mean at first I was like that
Then when you actually need to do your warm ups you realize that shit takes up to 45 min + accessories

>>39053627
>and seek something more suitable
Exactly! It's not like there are a million snake oil resellers trying to give you a snowflake push-pull routine, ready to catch on those billions of SS victims
>finish the program
according to SS, you're in for wasting ~one year of your life

>>39053592
>go from 5rm press 65-125, bench 120-185, squat 135-230 and deadlift 135-285 in just 7 months
>getting frustrated
Not even fat. I went from 155lbs to 140lbs cutting and started bulking after, now at 160lbs and still looking leaner than I did in the beginning. Because I'm not a fucktard I threw in a lot of lateral raises and progressed on the chinup as well (adding 5lbs every workout) to get some arms. Went from 3x3 chinups to 3x5 with 50lbs added and biceps size increased noticably.

>>39053660
Like half of that actually

>>39053628
>implying muscle recovery and VO2 are somehow related
>being a leglet
Last time I tried to incorperate cardio my squat progression was suffering severly after just 2 weeks. Took cardio away and suddenly everything was sailing smoothly again.

>>39053642
If you spend less than 90 minutes (including warmup - light cardio - , core bodyweight/planks/situps and """accessories""") you're wasting your time

>accessories

>>39053674
>7 months
>for that
wow
>biceps size
ahahah

>>39053685
>he doesn't include cardio in his workout
>he somehow blames cardio
Take your shitty anecdotal inexperience based on your shitty """training""" out of here and up your ass please ktxbye

>>39053660
SS is a strength training program
The program is designed to increase your strength
The program does so

What is wasting time about this?

>>39053726
It's extremely inefficient for the purposes of both strength training and bodybuilding.

Anyone tried 5x5? Good? bad?

>>39053137
Where's the after pic?

>>39053660
>Exactly! It's not like there are a million snake oil resellers trying to give you a snowflake push-pull routine, ready to catch on those billions of SS victims
I have trouble believing that /fit/ and leddit autists which make up the SS/SL/whatever circlejerk actually buy anything, at least without pirating and trying it first.
>according to SS, you're in for wasting ~one year of your life
Must be some different edition that I have. Anyway, if someone manages to keep up with linear progression on the compound lifts for a year, that's definitely not a waste.

>>39053685
>Landwhale detected

>>39053712
>7month, cutting for 4 month and not getting fat
>somehow not the best you could achieve under those conditions
Dude who I asked for a spot on bench told me I'm lifting more than him. He's been there for 2 fucking years following a PT routine. How is this better?

>anectodal evidence
>a trainee does the kind of exercise that work for him and cuts out the ones that don't
>somehow doing something wrong
Okay, you're either retarded or trolling

File: 1472626167429.jpg (1MB, 3398x1592px) Image search: [Google]

1MB, 3398x1592px

>>39053747

>>39053775
ok, but where's the after pic?

>>39053660
>according to SS, you're in for wasting ~one year of your life
But SS is 11 weeks?

>>39053787
1/10 dyel

>>39053759
>160lbs@ around 15% bf
>resting heart rate at 61 BPM
>fat
I don't really need it desu. I know how to not stuff my face.

File: IMG_0579.jpg (171KB, 750x1334px) Image search: [Google]

171KB, 750x1334px

>>39053743
I tried it for 7 months currently doing mad cow and I can say it's a solid program. I recommend ramping it to ice cream fitness 5x5 after a few weeks

>inb4 manlet

>>39053734
Bodybuilding I'll give you, but how is it "extremely" inefficient strength wise?

>>39053789
SS is for as long as gains are coming. If your nutrition and rest is on point you can get 1/2/3/4 with SS alone in a year or so. You're supposed to do TM if you can't get any gains on SS anymore.

File: 20160612201530_1.jpg (1MB, 2560x1440px) Image search: [Google]

1MB, 2560x1440px

>>39053455
Greyskull LP doesn't have one-size-fits-all program. There is the base and different add-ons.

One of the programs crafted in that manner (with a lot of running) is on page 60:
http://a.pomf.cat/uyuwms.pdf

But you kinda need to read the book to know what means what and WHY do it in that way.

>>39053773
>this trainee is a special snowflake
>VO2 is hampering his performance
>his body has to be unique
>it's not like he messed up with glycogen depletion incorporating cardio before workout rather than at the end of the workout or on rest day
>it's not like he committed some nutrition/rest fuck ups

Okay, you're either retarded or...
no, you're just retarded

>a gullible faggot who followed blindly a PT routine has wasted his time
oh what an accomplishment you've "out-benched" him, eh

>>39053794
Sure thing blaha

>>39053791
man, 8 months _for that_ is a waste of time
better than nothing I guess

now try lifting weights sometimes

>>39053789
Rippertoes suggest you that nooby gains and linear progression can be achieved without changing routing for ~1 year, suggesting you to stay with SS until you hit a plateau
And sure, you'll add weight for even one year, morphing yourself more and more in a t-rex and missing on proper periodization gains.

>>39053836
>implying individual differences in trainees don't exist
>different muscle fiber distribution doesn't exist
>different leverages don't exist
>everyone who acknowledges ANY of these is a special snowflake enabler and any coach who doesn't pay attention to his trainee instead let's him do a one size fits all approach in his training is doing everything right

In summation
>believes SS is the literal devil and makes you get no gains
>EVERYONE needs to do cardio to get fit/big
>PPL (with probably way too much volume for a beginner like 90% of all PPL routines) is the ONLY way to make gains. If you don't do that you will stay forever small

I already told you my numbers and how long I've been lifting. How about you?
>inb4 e-stating or flat out lying

>>39053859
>get disproven
>get pissy
Come back when you're not a jelly cunt

>>39053455
i want to know this too boiz

does SS build mass?

I am 6'1 and 95 kg, will I look good in summer if I do SS?

>>39052544
wanna know how I know you lift baby weight?

>>39054015
You'll look better
You should clean bulk though if you don't want to look fat next summer

>>39054015
>will I look good in summer
No and no matter what plan you follow you, won't be looking "good" in less than 2 years. You'll look "better" as in everyone who already knows you will notice a positive difference, but you'll most likely just get a lot of "have you lost weight?" comments. If you put your head to it and cut you can get abs for the beach.

>>39054035
thanks I will give it a shot starting from Monday, I have already tried deadlifts, bench presses and squats and worked on my form for a couple of weeks

really looking forward to it.

>>39054015
SS indeed builds mass. It will make you overall stronger, but not necessarily aesthetic. You will need to hone in your diet, get enough protein, work upper-body, and trim bodyfat to become aesthetic.

>>39053794
>61 BPM is a /fit/ rest rate now
wow
just
wow

>>39054015
only in your legs.
you don't do SS to look good.

>>39053803
Post butt

File: RHR.jpg (100KB, 500x600px) Image search: [Google]

100KB, 500x600px

>>39054113
>excellent heart rate
>not /fit/
It's almost like you don't even know what the fuck you're talking about.

I am a 5'11 65kg dyel I started going to the gym 2 weeks ago and so far I just go on the machines and do kettlebell squats, lunges, sit ups, push ups, planking etc because I don't know what I am doing.

Should I do 5x5 or SS? I want to be muscly.

The other thing is I don't have any friends or anything like that so I do not have anyone to show me how to do the lifts properly and I am worried about dropping a barbell on my neck. What can I do about this?

>>39054113

>being a runner

>>39054130
>look at this infographic!
61 is an HEALTHY AVERAGE at best. Absolutely not fit.

>>39054145
go away

>>39054145
I am deeply inclined to believe that you're in the minority in thinking that

>>39054133
>worried about dropping the barbel on my neck
>what should I do about this?

Don't drop the barbel on your neck.

>>39054149
>your posts are hurting my autism
Shut up already, silly basement dweller.
Try going for a light run sometimes
If you don't die whilst putting on your shoes
>>39054165
I'm somewhat inclined to believe that you're american

>>39054186
But I am very weak.

>>39054191
>I'm somewhat inclined to believe that you're american
Danish, my man

>>39054195
well don't use a barbell then

>>39054145
>infographic
>not international standard by doctors
>probably never measured his own RHR

I agree with >>39054149

>>39052544
You're retarded. You're supposed to be doing several warm-up sets gradually increasing weight until you do your 3x5 working sets. Try reading the book before dismissing someone with way more knowledge and experience than you in the field.

>>39054202
>I'm pretending I'm not the same autist!
>I'm not him I swear!
my rest rate is 49. And I'm absolutely average as a trainee.
That shitty graphic is not an "international standard". It's fucking medhealthdaily dot com.
4/10 actually try next time.

>>39054211
>several warm-up
not against warm-ups, but "several warm ups" are a waste of time.
>try reading the book
>appeal to authority fallacy and so on and so forth
yawn.
the book is shit.

>>39054199
But SS and 5x5 both need a barbell. How am I supposed to get muscly without using a barbell?

File: 130294821639-1.jpg (117KB, 528x437px) Image search: [Google]

117KB, 528x437px

>>39052536
>fell for the /ss/ meme

i dont want to be fat

I want to be aesthetic

SS says you need to eat 4000 calories a day

that's what makes you obese

no thank you

>>39054257
>3 people don't agree with me
>SAMEFAG SAMEFAG, I'M RIGHT!!
I still don't see you giving any standards for RHR. What's an athletes pusle supposed to be? Fucking 20?

>>39054288
if you're too weak for a barbell, start with bodyweight squats, then move to goblet squats and/or dumbbells
then you can pick a non standard or a women's barbell
eventually you can pick a barbell

contrary to popular belief, you don't actually need a barbell and you don't need SS at all, to get "muscly"

>>39054318
Thanks.

File: rips new student.jpg (56KB, 851x479px) Image search: [Google]

56KB, 851x479px

>>39054306

>>39054195
i kekked hard

>>39054310

Then dont eat 4000 calories.
SS is still a good starters workout plan

File: abstractfeel.jpg (47KB, 680x684px) Image search: [Google]

47KB, 680x684px

>>39053775
you have a really good frame boi
>tfw narrow shoulders and wide hips

SS is literally do main compound exercises to build a base so you can start working on other shit. How can you retards even fall for this bait thread? If you think bench, deadlift, squat and OHP are not worth doing you're a retard if you do SS for longer than 6 months you're a retard. Its literally like fucking basic math, once you're done learning the basic you move on to other shit.

>>39054439
No, retard. SS isn't just a tutorial on how to barbell lift. The book explains in great detail how to perform the lifts and you're expected to know how to do them properly after your first few workouts. The point of SS is to build as much strength as you can in the shortest time possible, so however long it takes for you to stop getting stronger, that's how long you stay on SS.

>>39053831
Will do thanks famalam

>>39053867
You seem like a real cool guy

>>39054310
>SS says you need to eat 4000 calories a day
gr8 b8 m8

>>39054130
>>39054145
>Mfw I have a resting rate of 90
Yo wtf

File: 1469071369148.png (47KB, 500x430px) Image search: [Google]

47KB, 500x430px

>tfw fell for the strength=size meme

>>39052536
Nothing wrong with SS, you need to start adding other exorcises to you routine, and lift heavy with the compound lifts.

File: 1462756633525.png (144KB, 378x402px) Image search: [Google]

144KB, 378x402px

>fell for the you need a strenght base meme

>>39052544
mfw this guy represents 90% of fit, and this is the guy you're getting advice from.

>>39054273
>several warm-ups are a waste of time
Not at all. They're useful in that they gradually increase load until you get to your working sets. They also provide a significant amount of sets to reinforce proper form which should be the purpose of any compound based routine.

>>39055693
Out of 10 posts (one being his and the other 9 being replies to that post), 9 of them have been calling him out on his bullshit. In that sample size, only 10% of those represent that opinion, meaning 90% dont share that opinion. You're maths is fucked up, you literally couldn't have been more wrong lol

>>39053455
I run 5k three times a week and do SS three days a week and rest on Saturdays.

>>39056050
post results anon? this is what i am planning on doing

>>39053215
High test as fuck

Idk if the anons in this thread are ready for this radically new way of thinking but here it is anyway.

How about you do SS for 3 months or until you notice a difference in your body? Ok so there are three possibilities here:

1. No difference. Are you eating and sleeping enough? Congratulations! You either started as an experienced weightlifter or you're a genetic fuckup and should kys.

2. Good difference. Continue with SS.

3. Bad difference. Find something fucking else.

It really is not complicated.

>>39058011
>3 months

nigger if someone starts with the bar and has no lifting experience prior, they're still going to be lifting babbyweight 3 months in, which means they're not going to see physical change, their lifts should still be going up, for sure.

5/3/1 > SS

that is all.

>>39058290
Difference isn't just physical. However, most people will be trying to gain or lose weight anyway.

SS isn't a meme if you legitimately want to gain strength.

I started off doing isolation splits for two years, and I finally broke out of my habit recently and did SS. It's been about a month now and I can finally bench 225lbs for 3 sets of 5.

The GOMAD (gallon of milk a day) part is the meme.

File: images (6).jpg (6KB, 231x244px) Image search: [Google]

6KB, 231x244px

>>39053867
>that one fat guy that tries to put others down because of jealousy

Post your body

i-is greyskull also a meme? Pls, I just want aesthetics and not huge legs, /fit/

>>39053156
didnt see greyskull in the sticky bro

>not doing SL 5x5

LMAOing @ ur life

>>39058290
I mean im not that guy but minimal linear progression for 3 months is... 2.5*36 = 90kg if that means they started with the bar theyre lifting 110kg thats over 2 plates in 3 months.

Tell me who wouldnt benefit from quintupling their squat?

>>39058908
Greyskull is the best beginner routine. Remember to add pullups at the bare minimum.

>>39059125
return to lifting after a long hiatus; if i cant do full pullups anymore with good form - should i just do the pullups i CAN do ?

i.e. poor form, lunging upwards

it still hurts, it still hits le muscles

will doing this allow me to do full pullups again in the future?

Do PPL 6x if you want aesthetics + strength gains without looking like a typical SS dyel faggot

>>39059363
Do negatives the best you can and do rows.

>>39059413
yeah sick, thats what ive been doing
muscles are remembering what to do already
ty

>>39059395
which PPL bro, is there a template?

>>39059395
What about doing PHAT workout?

>>39058503
>5/3/1 for a complete novice

GTFO nigger.

File: Screenshot_20161010-133330.png (907KB, 1920x1080px) Image search: [Google]

907KB, 1920x1080px

>>39052536
I'm doing this program right now.
It's a modified SS .