Hey guys, Mark here.
Just want to apologize about SS+GOMAD.
It seems I was wrong, and I've turned an entire generation of men into fat fucks with bitch tits.
Now, to make up for this, I created another routine to reverse the damage. I call it SD, or Strength Definitely.
Please don't think I'm a Nazi because my one routine is called SS and this one is called SD. I, Mark Rippetoe, am not a Nazi.
Anyways, this routine is also 3 days a week following the A-B-A format.
It goes like this:
Workout A:
3x6 Front Squat
1x3 Deadlift
3x6 Bench
3x6 Pull Ups
3x6 Upright Row
Workout B:
3x6 Front Squat
1x3 Deadlift
3x6 Barbell Row
3x6 Dips
3x6 Shoulder Press
Your welcome.
>>42159068
Oh, I almost forgot...
The new protocol for you hard gainers is TOCCAD.
Tub of cottage cheese a day.
The day Rippetoe would program upright rows is the day he is diagnosed with dementia.
>3x6
Meme
>>42159075
How much is a tub? I eat a shitton of cottage cheese btw.
>1x3 Deadlift