SS + Accessories = Over training?

>>40511613
2 months into SS and I have the same question

will be monitoring OP

>>40511613
ss is a meme

If you dont do arm/accesories work you'll look like an autistic trex

>>40511613
overtraining is a meme
you should be doing chin-ups / dips

>>40511671

this

you need to train your whole body if you're natty

that means compound + isolation

>>40511613
as name implies, SS is not going to make you big unless you do tons of volume after your main work sets. SS will however make you strong really fast so you can then pick your own route be it BB or PL.

there is no way to tell if someone will be overtraining when they add in more stuff because everyone is different.

add in some type of pullups and curls at first and do them for a few weeks and see if you are recovered for your next workout. if not just remove them or scale back the volume on them until you are. if you are then you can maybe add in some additional pressing exercises like db chest press, flys, standing db press and so on.

SS is meant to get you strong fast and if you add in too much work you will just slow down that progress. accessories are just that. you should only do them if they have a purpose like when you notice a weakness in your lift and that accessory movement will help you with it. there is no point in doing them if you are already progressing fine without them.

if you do insist in adding accessories you should first focus on adding one of these

>some type of upper back like pullups or rows (bb or db, doesn't matter)
>triceps which are usually dips or lying tricep extensions or any kind of tricep movement really
>posterior chain like good morning, RDL, back extensions
>core (ab wheel, sit ups, leg raises, etc.)

these accessories will give you the best bang for your buck at your experience level.

>>40511613
Add 3xF chinups and 2x12-15 of triceps isolation of choice to workout A and 3xF dips and 2x-12-15 biceps isolation of choice to workout B and you have the best beginner program out there.

But don't worry about these additions to much, if you feel its hindering your progess on the mainlifts you can reduce volume on them, they are low priority in your overall noobie gains

>>40511613
I've begun doing arm isolation exercises at the end of the week's last workout and I don't feel like I'm overtraining.

>>40511613
In SS 3rd edition, he goes over plenty of upper-body accessories that are a good idea:
>chin-ups
>pull-ups
>dips
>rows (pick the variation you like best)

For lower body accessories:
>hyperextensions
>glute-ham raise

You can do curls if you want, I guess, but weighted chin-ups hit my biceps pretty fucking hard as it is.

>>40511613
Do chin ups when you OHP, rows when you bench press. sets and reps are up to you.

I'd do biceps and triceps on mondays and fridays, and lat raises + hamstring curls / back extensions on wednesdays.

OP here,
this is really good advice, thank you very much. Will put into performance next week. I might just make it lads

Take a page from Wendlers beginner routine:

"Assistance Work
Each day perform ONE exercise from each category listed below. Perform 50-100 total reps (do whatever sets you want to perform - that doesn't matter) of each exercise. If you are too weak to get all the reps (chin-ups/pull-ups for example) then simply choose a SECOND movement to complete the total reps. This is incredibly simple to do.
The three categories to choose from are: push, pull and single leg/core.

Push: dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns

Pull: chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls

Single Leg/Core: any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings

Other

Perform Defranco's Agile 8 prior to each workout and should be done every single day.
Perform 10-15 total box jumps or med ball throws PRIOR to lifting.
Tues/Thurs/Sat/Sun some kind of running or conditioning should be done. This will largely be based on your own goals, your current fitness level and what you have access to. DO NOT run yourself into the ground with conditioning"

>>40511677
>>40511613

This. Overtraining is a word dyel maggots came up with because they are making no gains.

Hit your muscles two times a week and you'll wish you'd have more time at the gym. One or two rests days is optimal