>Doing SS for a few months >Just became blueman on symmetric

>>42510479

should note that in particular i have no chest or lats to speak of and I think I have genetically bulky obliques and wide hips so i look REALLY strange rn

>>42510479
>became blueman on symmetric strength
>starting to go t-rex mode
bullshit

>>42510496

funny enough my back squat is my "weakest" lift according to symstr

idk how to explain it but I'm telling you i look like shit

How many months on SS?

>>42510722

3

Do StrongLifts

>>42510479
Do your accessories, remember to add weight to them.

I think the reason people become t-rex is because its harder to add weight to the upper body exercises compared to adding weight to squat and deadlift bars.

Weighted pullups and weighted dips rock.

>>42510771

shit i completely forgot to mention that I'm doing the "modified" SS from the sticky fuck I'm dumb

My accessories are

Weighted Incline sit-up 3x5 with a 30lb. dumbbell on my chest
Dips 2x8 (right now i'm doing 8 and then 9 so once I do 2x10 i'll start doing weighted dips) on A days
Neutral grip chin ups 2x5 (doing 5/6 so when I get to 10 or over I'll switch to weighted) on B days
Weighted hyperextensions 3x8 with a 45lb. plate

and I'm doing Pendlay Rows rather than power cleans

should I add in curls and tricep extensions? I'm already in the gym for almost 2 hrs per workout session

File: 1384755849208.jpg (99KB, 800x568px) Image search: [Google]

99KB, 800x568px

>>42510792
Eventually people are going to realize that genetics and testosterone play a much larger part in muscle distribution than whatever program you're on.

The reason you become t-rex mode on SS (even with accessories) isn't because SS is a t-rex program, it's because you have shit genetics and can't put mass on your upper body no matter what program you do. Conversely if you put a gifted Chat on SS they'll further refine their already manly proportions.

You can add all the accessories you want, or try doing a pure upper body bro-split, but all that's gonna happen is you will make zero gains. Might as well do SS and get strong.

>>42510870

I have put mass on my upper body, just at a slower pace than my lower. What I'm asking is if there's a beginner program similar to SS that emphasizes the lower body a bit less.

>>42510479
Dont be a fag. Do SS but add Rows and Military presses.

File: 8ccc5989414d2dd5ec45b4143b6a18227e7da87c6858b57bd586c5909f264c37.jpg (50KB, 700x600px) Image search: [Google]

50KB, 700x600px

>>42510881
Greyskull LP. You're welcome.

>>42510961
what a fucking crap! You people really do this?

>>42510870
lol

>>42510981
is literally the best starting program

>>42510870
>3 months doing SS
>"ITS FUCKING GENETICS ALREADY KID THATS WHY YOU WILL NEVER HAVE A NICE UPPER BODY"

holy shit man kys

>>42510981

explain why it's so bad or never post again

>>42511028
yeah right. With that progression is a shitty shit.
And why the amrap? 2-5 warmups? Thats crap anon. Maybe can work to gain some strenght but you will never get hipertrophy with that.

>>42511072
Weak bait is weak.

>>42511069
Whats your objective? Why do you train? To gain some strenght or the gain some muscle?

>>42511086
No anon. Seriously not. I can post you a real strenght and hipertrophy routine of 2 months with gains around 20% of your RM. The first month you will gain strenght by more muscle and the second month you will gain strenght by neural connection.

>>42511087

not the guy you're responding to but OP here

those seem like 3 ways of asking the same question so I'll answer

been skelly all my life decided I wanted to be stronger and look better

so i want to build a strength base before transitioning to a hypertrophy program

idk if "strength base before hypertrophy" is a meme but I'm lifting baby weight right now so rn I'm focused on getting stronger but I don't want to go Zachmode because eventually I'd like to start going for primarily aesthetics.

>>42511105
Do it then.

>>42511116
So strength foundation with a little bit of aesthetics. Do Greyskull, look up Phrak's Greyskull or use the provided pic. Seriously, it's your best option as a beginner.

>>42511116
idk if "strength base before hypertrophy" is a meme but I'm lifting baby weight right now so rn I'm focused on getting stronger but I don't want to go Zachmode because eventually I'd like to start going for primarily aesthetics.

Not a meme. If you can lift more weight you can achieve more hipertrophy but at the same you can gain strenght without hipertrophy.
The russian study a lot about that. Do you know whos Yuri Verkhoshansky is? He made a table about this, pretty acurrate sempai.

File: 1472204138288.jpg (441KB, 1822x2048px) Image search: [Google]

441KB, 1822x2048px

>>42511121
Ok. Give me a sec and I will do it.

>>42511145
>Not a meme. If you can lift more weight you can achieve more hipertrophy but at the same you can gain strenght without hipertrophy.

That was my figuring but since I'm a DYEL i figured I'd keep my mouth shut about it

>>42511165
Just dont start calling it hipertrophy. Its hypertrophy.

File: table.jpg (104KB, 831x468px) Image search: [Google]

104KB, 831x468px

>>42511145

>>42511179
you right! But Im not native speaker, so fuck you!

>>42511188

hahaha fuck him up Dimitri

>>42511188
>I'm not a native speaker, I cant write the letter Y!

Provide the program or fuck off already.

>>42511209
Tell me "Pretty please kind anon" and i will.

>>42511236
Empty words, so weak bait actually was weak. Made me reply though.
3/10.

>>42511236

Pretty please kind anon

Nice samefagging btw.

>>42511273

OP here

>>42510479
>>42510484
>>42510538
>>42510657
>>42510732
>>42510792
>>42510881
>>42511116
>>42511145
>>42511165

is me

>>42511262
thanks! I will post 2 versions. If you have your shoulders fucked dont to the strenght part of second routine (week 5 to 8)

>>42510479
Post a pic please. There are few things I enjoy more than laughing at some poor sap who fell for the SS meme.

>>42511278
Yeah I didnt mean you. Your not the faggot of this thread, dont worry.

File: ROUTINE.jpg (192KB, 597x858px) Image search: [Google]

192KB, 597x858px

>>42511284
How do I know my RM and %. Easy anon use the Epley equation.
RM 100% = 0.33 x Weight lifted x The number of reps you can make + Weight again

you've been lifting for a few months, nothing on you is developed let alone more developed than anything else

>>42511299
You can do that template with any major lift like Squats, Bench presses, Shoulders presses and rows, but If you do more than 2 exercises a day you need to split it.

>>42511296

I mean here dude

Imgur'd because blue board

http://i.imgur.com/GpDSNjD.jpg

>>42511299
Fuck i mean 0.033. the vodka is not helping
Epley equation.
RM 100% = 0.033 x Weight lifted x The number of reps you can make + Weight again

>>42511300

no my legs are definitely bigger than they were

i was auschwitz mode before so i did make visible gains

>>42511340
Doesnt look too bad. You do have wide hips so I suggest you go crazy on your lats to even them out.

>>42511372

What are some good lat accessories to add to the modified SS routine? Should I switch from neutral-grip chins to wide-grip pull ups?

>>42510961

DYEL here. This is the program I've been followin for the last two weeks. Why is it bad ( I know it's not )?

>>42511378
Side Lat Raises, Wide Grip Pullups, One Sided Dumbbell Rows etc. Dont overdo it and try to do them all on your workout days. Maybe cycle through them. Your physique is managable, you need to develop your upper body though, you were right on.

>>42511404
Some say the AMRAP sets are not useful and you could make strength gains quicker, which is true. If your goal is not purely strength its a very well balanced program though.

>>42511515

cant help but notice no ab work

>>42511340
kek. you're body shape reminds me of the grinch. Blows up around the waist with a shitty upper body and has really skinny calves. your pecker is almost bigger than your calves bro. Anyway keep up the good work. I'd love to see another progress pic in a few more months.

>>42511575
Another valid point. You could do some direct ab work on thr bench days, that way you dont overdo it and add a little extra to the aesthetics aspect of the program.

>>42511665

lollll i have really bad calf genetics i guess

but anyway that's the whole thing im asking is like how to get my upper body less shitty

>>42511685

is there an "intermediate" version of Greyskull with more accessory work?

>>42511861

bump

>>42512093

bumping again

>>42512253

bumping a third time before i let this thread die

>>42510479

PPL

>>42510870

Idiot

>>42512603

>PPL

>Beginner program

imblyign

>>42510479
do westside for skinny bastards part 3.
https://www.defrancostraining.com/westside-for-skinny-bastards-part3/

or do juggernaut beginners
http://www.jtsstrength.com/articles/2016/03/07/considerations-for-beginners/

>>42511861
Sorry, Im not at home. There isnt really, Greyskull is more of a template that the trainee builds around his goals and level. I suggest you read the actual book (you can find it online with a little searching) and see if it fits for you. I used GSLP to reach 1/2/3/4 and switched afterwards.

>>42513274

Did you train primarily for strength or for strength+aesthetics? Were you pleased with how you looked after finishing it? Was anything visibly lagging?

>>42513293
I didnt like the pure strength approach with SS or SL, because I wanted to look nice while doing it. I'd say overall I was pretty much satisfied, but I found that my shoulders and tricep were lagging a bit behind. I feel that for a beginner it is easy enough but really effective if you actually care about what you look like.