A thread for this man.

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"This man" states that on the bulk gaining some fat is not a big deal and can be easily fixed later. So what's his method of "easy" fat loss, is it written somewhere in the book? I've read just a bit of it.

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>yfw people unironically do SS

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>>42845154
>when a skelly does SS without GOMAD

The most recent "Ask Rip" was really good

>>42845224
Rippetoe's golden boy looks like fucking shit and he literally did the gomad diet and trained uner rippetoe at his gym, he squats 5 plates, presses 2 plates, but looks like shit and has terrible form and is obese.

>>42845248
>student asks perfectly reasonable question
>rippletits autism makes him purposefully misinterpret and twist every question just so he can act as condescending as possible
>everyone laughs awkwardly

>>42844680
He gave me gains when no one else would.
But for reals my only regret about doing Starting Strength is not beginning it sooner. Forever wishing I'd read SS a few years earlier.

>>42845285
People that listen to this roidfag worshipping cunt are doing a disservice to themselves.
He has never trained anyone who looks good and strong, in fact I don't think he ever trained anyone that looks good, there's a guy that trains at his gym that is ripped and strong but he doesn't follow the gomad diet or riptoad's programming at all, and is probably on steroids.

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>>42844680

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>>42845331
beautiful

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>all this DYEL
SS has a purpose, and sarcoplasmic hypertrophy isn't that purpose. If you expect a strength training program to be a good bodybuilding program, you'll be disappointed - like if you attempted to use a banana to drive a screw into wood. Jesus what a fucking shit show this board has become.

>>42845407
>If you expect a strength training program to be a good bodybuilding program
Building muscle mass is a huge component in getting stronger. Strength and hypertrophy are intertwined, you can't train exclusively for either of them. SS isn't that good precisely because it has to low volume to build muscle mass, that's why many people stall very early on it.

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Guys I'm worried when I start SS I'm gonna make myself look like an ass.

I'm using it to lose weight and get strong.

>>42845451
>to low volume to build muscle mass
SS is designed for complete beginners, they barely need any volume to build muscle mass.
3x5 multiple times a week for the compound movements is plenty to build both muscle and strength in an untrained individual.

>>42845504
it's demonstrably not enough volume for many, if you look at how many people come off starting strength with a great squat and abysmal everything else

9 working sets of squat a week = a-ok, you will make gains
1.5 (average) working sets of deadlift = suboptimal but squat drives it up so it's ok i guess, might not be ok if you're a deadlet
4.5 (average) working sets of bench = what the fuck are we doing

OHP only adds front delt volume and some tricep volume with lighter loading, doesn't do anything to address lack of chest volume unless you want to pretend the slight clavicular head involvement counts as chest work

these are all fairly easy problems to fix, as well

>>42845453
unfortunately SS will make your butt so big you really will just look like a big ass

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>>42845566
SAY IT AIN'T SO NIGGA

>>42845551
The problem with analysing the anecdotal evidence of people coming off SS is that you're dealing with complete beginners who have very little gym experience, half of which didn't actually read the book and aren't doing the actual program.
From personal experience I put a fairly even amount of weight on all of my lifts (proportional to their relative weights).
I do really struggle to see how as a beginner you'd fail to increase your bench on SS volume. It was only after I'd already added 20kg onto my bench that I started stalling on 3x5

>>42845651
I'm not saying people fail to increase their bench, I'm saying they could have taken it a lot further on a linear progression model if they just added a little volume strategically - I think a good start would be to bench 2x a week and OHP 1x a week every week and hit direct chest and tricep work on the last day of the week (before 2 days off)

I ran SS by the book and came away with a 365 squat, 500 deadlift, and sub 225 bench even with multiple resets (more than I should have taken) and microloading and all of that, as soon as I added upper body volume afterwards my bench jumped up and I clearly had linear gains left in the tank and was not doing enough to make them occur

>>42845147
Eat less

>>42845681

>added a little volume strategically
>I think a good start would be to bench 2x a week and OHP 1x a week every week

>OHP 1x a week every week

WHAT?

Starting Strength has OHP at 1.5 times a week and your "add volume" solution is to drop it to 1 time a week?!?

>>42845820
>bench hits some front delts, triceps heavily, chest heavily
>ohp hits primarily front delts, triceps (much less loading than bench), chest negligibly

see where i'm going with this? you lose anterior delt volume (which would be adequate with 1x OHP) but you gain chest and tricep volume which is sorely lacking

>>42845312
Same. It sucks to be just getting to it now at 29.

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>>42845451
>SS is shit for growing muscle
>don't do SS or your legs will get too big!

>>42845848
>>42845820
both of you stop bastardizing SS and pick a different program

>>42845651
This
>shitposts on /fit/ say SS doesn't work, so SS doesn't work just look at all the shitposts!

>>42845902
Why would you want muscle on the legs in the first place? To save money on belts?

>>42845278
Because the whole fucking point was to put weight on the bar. Not look good. SS is for strength not for anything else.

>>42845935
because they look 10x better than untrained legs

>>42845908
why would I pick a different program? I did starting strength in 2011 and got good results out of it for everything but bench >>42845681

>>42845407
Exactly. If a skeleman who can barely squat 85 for 5 starts SS + GOMAD and by the end of it can squat a plate for 5 with good form, it was a success. He has gone from a novice to a beginner in the realm of strength.

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>>42844680

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Going to have my Asian friend do SS
Let's see if he still stays lean like Asian lifters do

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>>42845451
>you can't train exclusively for either of them
60% of 1RM for 12 - 15 reps won't make you much stronger unless you're a total beginner

Read a book nigga

>>42846663
yes they will, the guy you responded to is absolutely correct

many competitive powerlifters do dedicated hypertrophy blocks where exclusively higher rep ranges are used, because muscle cross sectional area is the main factor in how much force it can produce during contraction

https://www.strongerbyscience.com/powerlifters-should-train-more-like-bodybuilders/

>>42845889
I feel you, I turned 30 in March and I'm starting it this week.

>>42844680
Would I fuck up the program if I added lateral raises or upright rows? I have baby shoulders and I want them to grow.

>>42845935
to walk stronk

>>42846932
I'd recommend adding lateral raises, really helped my OHP progression

There's a personal trainer at my university gym who literally all he does is spout Rippetoe to his clients. On one hand I kinda admire him for specifically teaching older people barbell movements, on the other hand I wish he had some idea of his own instead of sucking Rip's dick and having 70 year olds do low bar shit squats. He's also fat as fuck and can only squat like 315x3.

>>42847075
That's good to know, thanks m8.

>>42845935
My girlfriend loves legs and ass muscles, she grabs my juicy ass whenever she has a chance. I don't look like a t rex though

>>42845331
LE COOKIES ARE READY

>>42847572
plz be my gym gf

>>42847643
Can confirm. My wife compliments my ass the most of any body part. Also not T-Rex mode. Arms get the second most compliments. 3 months into SS.

>>42847572
whoa, manlet detected. MANLET DETECTED

>>42845147

Losing fat mass once you have muscle is seriously one of the easiest things to do with your own body.

Honestly, doing a split is like, 10x as hard.

>>42845651
I stalled at 1pl8 bench and 86lbs The Press on SS. Even 1lb increments with microplates put me at 4 reps failing a 5th. Increasing calories increased fat gain and nothing else. Adding volume let me resume slow progress w/ microplates. But I think I have pretty shit genetics especially for upper body. 6" wrists, not very wide shoulders, borderline prescribable low T.

>>42845407
maybe tell your guru to stop parroting that strength = size :')

>>42850664
Read the book. If you don't have the energy for that: https://youtu.be/JSPdoHMNskc

>>42845407
This is the problem. SS was and is recommended even for beginners who want to make "aesthetics gains". Most people don't train for strength, and recommending SS for them is simply absurd.
Then you have the guys that say you should sacrifice at least 6 months doing SS so you can gain a "strength base" and then do a hypertrophy oriented routine, this is false too, you don't need that. You can just start a hypertrophy routine from the beginning, and it's best for you if that's your objective.

HIP

DAEEEHHHHVE

>>42847572
I bet everyone in that room can't bench 4pl8

>>42845407
>muh sarcoplasmic vs myofibrilar meme

You probably believe in the ecto, meso, endomorph memes too lmao

>>42851138
Unironically my goal body

>>42845551
Don't forget the complete lack of upper back/rear delt work.

>>42851036
sorry, but no. I started an hypertrophy routine from the beginning and i had to go back to strength because all my lifts stalled real quick and i was making zero progress. Then i did SS for about 3 months switched to 5x5 and after hitting 1/2/3/4 i stopped caring about strength.

For someone that never lifted the ideal might be 1-3 month for strength then focus on whatever you want later, it will be easier.

>>42844680
Why should I take workout and diet advice from a complete fatfuck like him?

>>42846663
>60% of 1RM for 12 - 15 reps won't make you much stronger unless you're a total beginner

One of the best deadlifters on the planet regularly used sets of 20-30 and states that you can build strength/size with sets of up to 100.

One of the best squat programs is a 20 rep squat program.

Once you aren't dealing with bitch weight, constantly using 80%+ just puts you are a greater risk of snapping your shit.

Just because you know the bare bones basics of lifting doesn't mean that's all there is.

>>42851231
Which hypertrophy routine?

>>42850880
Q1: I never rest fewer than 4 minutes. And I was failing rep 5 on the first set, not the last.
Q2: I was using microplates, not adding 5lbs.
Q3: I was getting tons of fat. I got a DEXA and realized I had a whopping 120lbs lean mass at 5'9" and a bodyweight of 170lbs. It was harder to see because it turns out I have weird fat composition for a male with relatively low trunk fat.

So fuck off. SS is not one size fits all.

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This isnt a SS thread only, so can we discuss texas method too? Im nearing the end of my noob gains, and im considering tm

>>42851461
Also pic related bc he's god teir

>>42844680
how does he still have all his hair after lifting for years?

>>42851258
the usual meme brosplits instructors will give you at commercial gyms (3 day split 3-4 sets 10-15 reps)

>>42851480
wtf does lifting have to do with hair?

No idea how this guy got such a cult following. He's a failed powerlifter turned "strength guru" who's never trained or coached any legitimately strong or athletic individual. His sole claim to fame is figuring out that a beginner who eats a shit ton of calories over maintenance and does low volume high intensity training 3x a week can gain a lot of strength in the squat and deadlift and some in the bench very quickly. I swear most of his shills are just fatasses who only follow him for the affirmation that anyone under 15% bodyfat is a "ladyboy."

>>42851266
>So fuck off. SS is not one size fits all.
It is, if you read the book and do it right.

>>42851758
Nah

>>42851461
If you're young, male, able to eat 4k calories a day and sleep 10 hours a day, then go for it
Otherwise it's just too hard.

>>42851795
excellent argument

As a beginner I really hate threads like these because SS is all I have. Everyone here bashes it but NEVER OFFERS AN ALTERNATIVE. So if not SS them what should one do instead?

>>42851807
How is the Texas Method too hard? It has one day that seems intense where you break all your PRs at once, yes that sounds tough. The rest seems generally manageable, one day where you lift quite a bit under your 5RM albeit in considerable volume, and a day where you're pretty much just going to the gym to recover by doing low intensity lifts. I mean, I'm geniunely curious -- I was planning on running Texas Method after I'm finished with my current program.

>>42852301
you have to understand people in this board are stupid.

see, SS is a program with 1 (one) objective goal (regardless of anything), and a good program at that, which is to get strong. With that in mind, if you strictly follow SS, you will attain that goal, however, if you want to also reach SUBJECTIVE goals, which will depend form person to person, you'll need to modify it a bit (aka add few isolated movements, however, do if you will add some, add 1 to for each muscle group, not more than that).

do not worry much though, those subjective goals can be reached once you are done with SS, and trust me, it will be a lot easier then.

>>42852492
Thanks, senpai. I just want to shed these last 50lbs to hit goal weight. I want to be strong but I don't care about being retard strong.

I just want huge lats, shoulders and quads.

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>>42852529
nice. as I said, SS is very 'generic', after that, you'll have to choose a more specific program that will help you with those goals.

>huge lats
we will make it man

SS is a great program and i just wished I'd stuck to it when i started lifting instead of fucking around with other programs like greyskull and whatever. if i'd just eaten 4500cals a day and added weight every session i could have gotten to a 3pl8 squat within like 5-6 months instead of it taking me a year.

but also in hindsight i wish i'd just started olympic lifting when i started because starting strength kind of gives your body the wrong structure for olympic lifting

>>42851480
he's balding pretty bad on top desu. just too manly to give a fuck

>>42851461
the science behind the texas method is solid and seems to work for just about any compound lift. i'm talking about the volume/recovery/intensity phases. i'm actually using it now to get my front squat up for weightlifting and it's working pretty well. the volume day is a fucking grind and basically just gets harder every time but then the rest of the week is fun, like you get to fuck around a bit on recovery day and maybe do some weird assistance exercises and then you get to go for a new max on the intensity day, and if you're doing the program right you'll always get it.

>>42851807
this is bullshit, in fact on the starting strength forums rip advises that people who can't do the SS novice program because they have sleep/recovery/eating/etc issues, like people who are in the military for example, actually do TM instead because it allows for slower, yet steadier progress

>>42852301
greyskull is okay but you'll plateau quicker. same with strong lifts. idk, just do a brosplit if you don't care about strength, but honestly if you just do SS for 6 months then cut for a few months you'll look great

>>42845247

Never fails to make me smile

>>42852672
doing SS right now. I too wish I started lurking /fit before started lifting, because I wasted months with stupid gym program.

also, its the 3rd time on SS, I had to quit gym 1 time and the other I got demotivated. best I reached was 120kg squat, not currently on 90kg squat, 110kg diddy, pretty easy so far, not struggling to do any of the lifts.

also
>weightlifting
I enjoy doing them too, I train at the gym but do oly lifts at home, I have a bar and very few weight plates (60kg total), and they are not bumper plates, they are iron plates, so I just do oly lifts for fun, with very low weight to be safe not to fail (and if I happen to fail, I can hold it instead of slamming into the ground), kind of a cardio I do on weekends, pretty comfy to do it at home.

*before I started doing at home, I did 2 months of oly lifts with a pretty good lifter in a gym to get the movements correctly, but it was pretty expensive, only 1x per week and far away, so going seriously for weightlifting was never an option

>>42851904
What's yours?

>>42852346
Intensity day isn't too bad, and the recovery day is fun. It's the Volume day thats absolutely killer.

>>42845992
this, oh my god. read the god damn book. it's for highschool coaches that need to pack weight on their student's asses to play footbawl and basebawl and basketbawl.

does it work for normies and dyels? yes. do you want to be able to push back a highschooler on the scrimage line? no? then drop it after 6 months. Those core lifts should always be around in your routine if your goals are strength (bench, ohp, dl, and squat).

>>42852301
basically it will accomplish a goal. when you're learning something, you don't know what a good goal is, you don't know what you're doing. it's like learning an instrument or a sport. you have to have someone more experienced give you goal, SS in this case.

your personal goal is shit, and until you get a good goal, you do the nearly idiot proof "move heavy shit" routine and low volume.

one day when you finish some horrendous squat session, you'll realize what you want (endurance, strength, aesthetics) then you move on to that and fuck SS for ever

also the book and videos are good for form.

>>42851266
>I'm doing everything perfectly, my body just turns food into fat and I can't add 0.5 lbs to my shitty bench no matter what!

Yeah, fuck off, dude.

>>42853824
>implying literally any decent strength and conditioning program uses SS

>>42845147
Get your horn angle up rippletits

>>42845848
>OHP hits chest negligibly
Wanna know how I know you don't OHP? My upper pec has developed well from OHPing consistently. Try doing a 3x12 with ~70% of your ORM and feel your tits tire out

>>42851751
>I repeat things I read on /fit/: the post

>>42845935
why would you want woman legs?

>>42847572
get the fuck out of here, nikki is mai waifu

>"starting strength"
>"starting" but people expect it to give you gains for years
"strength" but people expect it to develop aesthetics

It's like all you /fit/ fags are actually illiterate. Maybe the stereotype about stupid meatheads in the gym are true.

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>>42847572
>MILKED.COM

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>>42855609

who is she?

>>42847572
>she will never pause squat on my face for reps

>>42847572

Holy shit, maybe SS really is a meme...

Everyone at his gym looks like complete shit

>>42855612
https://www.instagram.com/vera_nahce/
[spoilersdontworkon/fit/]She dates a manlet[/spoiler]

>>42845992
whats a good looks program for a weak fatass such as myself? I'm doing SS for 4months to build some muscle then moving on to an aesthetic program which I have no fucking clue because I lack structure . Also doing c25k cardio program post lifting sessions.

I'm not gonna make it, aren't I?

>>42854572
absolute madman, you actually suggested the slight clavicular head work from OHP is significant enough to have carryover to bench pressing

just lol

>>42851461
dont do TM, do The Bridge.

>>42856379
>https://www.youtube.com/watch?v=rEacHOrWApc
Shut up cuckboy if you lifted in any Oly/Strongman gym rather than your cuckshed commercial gym you'll see first hand guys that only train Oly can get under a bench and outbench you.

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>>42851165
Well, that's pretty much dodging the entire point of the post you replied to. Did it feel good to say "meme" twice?

>>42856610
This

>>42844680
I know he knows his shit, I wuv Alan Thrall and he says he rulz so I respect him, BUT. I hate all his videos and I hate how he looks, why the fuck is he THICC as fuck? It's ridicolous, fuck him

"What the internet dubs “beginner programs” DO have a place, and at one point in history they occupied that place well. These programs are excellent for peaking weight room numbers that had been lost due to periods of inactivity; this is why Bill Starr built his program for football players (which was eventually repackaged by Rippetoe, copied by Mehdi who swore he got his from Reg Park, frankensteined by Blaha, etc etc). Bill Starr’s 5x5 was a shotgun blast to quickly rebuild some lost strength with the understanding that the athletes were engaged in some ADDITIONAL training (off season football workouts), and therefore volume needed to be kept low to accommodate training demands of the athlete. Keeping everything else fixed and only adding weight everytime one trains is an excellent way to recapture lost numbers by rapidly redeveloping the skillset under increasing loads. However, we are talking about conditioned athletes who simply lost some numbers due to having to shift their focus to a different physical ability; not lifelong couch potatoes with zero musculature and coordination."

"I am still keeping my eyes peeled for one of Mark Rippetoe’s athletes to show up somewhere. Seriously, if anyone ever finds one, please let me know. I figure I could even put the picture on a milk carton; you know one of his lifters would see it then."

"With how long Mark Rippetoe has been around, how much he writes, ho well looked up to his is, etc etc, I still don’t know of a single lifter he has trained. I feel like the law of averages would dictate at least ONE guy would come out of the wood work."

"Comical to observe is the sliding scale that coincides with how much “crazy” someone preaches. Mark Rippetoe has never seen a “7” as the first number on his deadlift, and yet he is touted like some sort of lifting Messiah because his work is incredibly focused on the basics that everyone agrees with. George Leeman deadlifted over 900lbs in his early 20s, and people will constantly point out that Eddie Hall pulls more, therefore George must not know crap. Why is this? Because George talks about evil ideas like high reps for strength, touch and go deadlifting with straps, non-full ROM movements, and pretty much trains completely “wrong”. George could deadlift 1100lbs tomorrow, and people would still say he is successful DESPITE his methods."

"
So what is undertraining? Undertraining is the current craze sweeping the lifting internet nation. There are many examples of this, but typically it can include trainees only perform 3-5 sets MAX for a movement for the day, and of those sets, no more than 5 reps, trainees only lifting weights 3x a week, trainees performing ZERO cardio, conditioning or athletic work, and in general a complete lack of exertion and physical stress present in training. Parents and coaches beware; your child or protégé could be undertraining under your very nose! There are peddlers everywhere pushing this stuff on young naïve trainees. They use words like “minimal effective dose of volume” and “CNS burnout” to trick young minds into following their devious and perverted ways.

How can you tell if your child or student is undertraining? Know to look for the signs! Symptoms include a complete lack of physical development despite months of “training”, claims of being a “hardgainer”, claims of “eating everything and not gaining weight” or needing to “dirtybulk”, having to rest 5-8 minutes between sets in order to make their workouts last an hour, a lack of gym clothes in the laundry, an abundance of freetime to argue on the internet about what program is optimal, CARING about what program is optimal, a complete lack of awareness of what an assistance exercise is, zero conditioning base, a complete set of SBD gear and Olympic lifting shoes, having an Instagram fitness handle, and a physical appearance resembling a sweet potato someone left in microwave for 4 minutes too long."

>>42856649
bad example, because klokov trains incline bench and other bench variations (for mostly vanity reasons), and next you'll probably post clarence0, who has stated he trains bench 4-5x a week

what actually does have carryover to bench much more significantly than overhead pressing, which olympic lifters do a lot off, is push pressing - by preventing the front delts from being so much of a limiting factor, you can overload the triceps much more significantly

plus it's a killer move for teaching how to transfer force

>>42851236
>One of the best squat programs
the russians would like to have a word with you, amerikanski

>>42857440
No one knows about Smolov in Russia

>>42857334
>>42857343
>>42857349
>>42857366
this, so much this!

>>42857366
I like what I'm reading here.

Could you write up a program that fixes the issues you have listed? How would you train a novice?

>>42857380
Push pressing doesn't increase it much more you also are stupid as fuck because push press doesn't overload the triceps.

You sound like a shitty physio/PT get a proper job son.

I'm just going to add anecdotal evidence (so not that much knew).

I started out as a DYEL in HS, 110lbs, and now in college I'm a meaty 185 lbs.

I'll be honest. For how long I've been lifting, my lifts are shit, but that's because of taking time on and off, etc. We've all been there - you'd be hard pressed to find someone who's been consistently lifting for 6+ years. Life happens.

I did SS and it gave me the strength foundation I needed. Gave me muscles yes, but I know now that it definitely isn't for aesthetics - but if you're a complete beginner you WILL look better than how you started.

IIRC SS the book recommends you add in accessory work after the main lifts - I would add curls, tricep pulldowns, delt lat raises, etc for a noobie.

I've gotten past the point of caring about strength (I'm stronger than a normal person and that's good enough for me):
1RM
Sq; 315
OHP; 135
Bench: 225
DL: 365

Are those crazy numbers? No not really. Am I stronger than normal people and even usual gym rats? I'd say so.

I focus on aesthetics now and I use Bart Kwan's KIZEN programs for that - I have both the cutting and power building program and I'm really happy with them and lost weight while gaining strength.

I will say though that when I did the KIZEN programs - I strictly counted calories.

>>42844680
I heard, that Texas Method is a meme.

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>>42852301
>but NEVER OFFERS AN ALTERNATIVE

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>>42857366
>They use words like “minimal effective dose of volume”
Not really fair - the proponents of MED/MRV are not proponents of undertraining. People misuse the terminology to their own ends, but to paint that broadly is a bit disingenuous.

>>42856343
Not that anon but I think SS really is the best program for untrained people trying to look good

Any difference between lifting heavy weight vs lifting for volume is going to be minimal. As you get stronger, your muscles will get bigger as well. In very rare circumstances will this ever be false. Look at any 83kg lifter and you'll see what I'm talking about

The two reasons why people look shit coming off a SS program is that 1) SS has to be done with a calorie surplus, which, the athlete hasn't just gained fat but also muscle as well and 2) Nobody except /fraud/ can look "big" in a 6-10 month span
As for which program is best for you after SS, it's really up to you. But I can tell you, after squatting 3 pl8s for reps, it feels a little bit disheartening not feeling the weight pressure down on me on a regular basis

>>42852492
>>42853894
These guys fucking get it

>>42856343
Also
>c25k after lifting sessions
>I'm not going to make it, am I?
You answered your own question, anon

>>42857380
Mon
Hyperextensions, 3x10,
Muscle sn + btn sn press + ohs 2+2+2 / 3 sets going up in weight
Deficit snatch deadlift + deficit snatch, with straps 2+1 / 3 sets going up in weight
Deficit snatch deadlift 3 reps / 3 sets going up in weight
"Trapi" which are his swinging upright rows with snatch grip, 5x5 same weight
Snatch grip behind neck press 3 reps / 3 sets going up in weight
Tue
Hyperextensions, 3x10, same weight
No hook snatch 2 reps, "as heavy as needed"
no hook snatch deadlift 2 reps, "as heavy as safe"
hook grip snatch deadlift 2 reps, as above, heavier
strapped snatch deadlift 2 reps, as above, heavier
Trapi 5x5, as above
slow descent and long pause Back squat + front squat with the same weight as one set, 1+1 3-5 sets going up in weight
Barbell squat jumps, 3-5 sets of 10 reps, careful with weight

*So here I assume he goes up in 2 reps until he can't snatch it properly with no hook, then deadlift no hook until he hits his 2rm, then hook grip same
Wed
Clean + front squat + push press + pause jerk, 1+1+1+1, 3 sets, going up in weight
Clean grip deadlift + shrug extension, 3+3, 3 sets going up in weight,
Press from rack 3 reps, 3 sets,
Hyperextensions 5x10,
Fri
Hyperextensions 3x10
Pause Snatch at knee with straps, 1 rep, 3-5 sets going up in weight
Snatch deadlift + snatch stiff leg deadlift + snatch deadlift + snatch stiff leg deadlift 1+1+1+1, 3 sets going up in weight
Trapi 5x5
Snatch grip BTN push press + OHS 2+2 / 3 sets going up in weight
Sots press 3 reps, 5-6 sets with same weight
Sat
Hypers 3x10
Power clean + push press 1+2, 3 sets going up in weight
Clean grip deadlift, 3 reps "all the weights" (literally, lol), so I assume that is some sort of daily max, then one set of 10 reps
Back squat, 2 reps "all the weights", then one set of 10 reps
Barbell squat jumps, 5x10,
Sun
- Push press or Press 4x
- Deadlift 5x a week
- Squat 2x a week both after deadlifts
- Jerk just once, paused
- Back extensions every day
no incline bench

>>42857380
>bad example, because klokov trains incline bench and other bench variations (for mostly vanity reasons)
Where did you pull this out of? http://wlforums.com/forums/showthread.php?722-Klokov-Training-Program
Doesn't have incline bench.

>>42856343
How far along are you? Which stage of the program? Until you finish SS you realize that adding cardio will make your strength progress worse?

>>42844680
People hate on rippletits because theyre stupid. He said himself that, if you want to gain more mass then add a fourth set of 8 reps the the exercises. There is also a huge section im SS book with assistance exercises. Just dont add a ton of them
GOMAD are only for very active athletes who cant eat enough, people who only cares about strength or people who claim that they cant gain weight.
You can also do barbell rows instead of powerclean, which is better for aesthetics

Just add curls and chest iso, a long with the fourth set of 8 reps and you should je growing.
I went from 75kg to 100kg. I didnt do gomad and made sure i didnt gain a lot of fat. I went from a skeleton to people complementing me on my muscles.
Ss done correctly is a good program.

>>42857738
>Ss done correctly is a good program.
>done correctly
That's really the thing, isn't it. Almost everyone finds some way to fuck it up.

File: IMG_20170912_093000_361.jpg (58KB, 707x559px) Image search: [Google]

58KB, 707x559px

>>42845247
Holy kek

>>42857809
The only thibg you can fuck up is doing GOMAD when you shouldnt do it. The program is so well explained, step by step. You have to be borderline retarded to do it wrong.

no one on /fit/ has even bought the SS book, and because of this a super majority of anons here do SS wrong, just buy the book and do the program listed in it and don't change anything about it. Towards teh end of the book Rips recoomends out of all accersorie excersises that you add chin ups, and thats it, only chin ups.

The real program is just squats, bench, OHP, cleans, deadlifts, and chin ups, if you decide to add anything else you aren't doing the program.

>>42847572
not a single fit person in that picture

all cleans > rows
All you anons who decided to substitue rows for cleans aren't doing the proper SS program

>>42857738
No, Rip makes explicitly clear that skinny nerds have to eat more than 4000 calories a day or they're not doing The Program.

>>42857870
>You have to be borderline retarded to do it wrong.

Exactly. That and people just don't buy the fuckin book.

>>42858098
I bought the book and you're wrong. Ripp gives guidelines for who would benefit from adding things like incline press, etc.

>>42858098
>Buying a book that recommends compound lifts
>Buying a book period
Riptoe please

>>42857366
So what is someone supposed to do instead?

>>42845278
Uhh, but he squats 5 plates. If someone like that goes on literally any BB program they'll have the potential to get massive. And he did it 10x faster than most people.

>>42855620
It's a meme if you keep doing it more than 6 months

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155KB, 720x960px

>>42845224

>>42859281
I see that you don't understand how mass gain works.
Stick to jacking off over your stremf gains.

>>42845336
This is amazing

>>42845278
have you seen case?

>>42857738
>He said himself that, if you want to gain more mass then add a fourth set of 8 reps the the exercises.
Where does he say this? I read the book, this is not in the book

>>42862023
Pg. 163, yah dingus

>>42856379
I never said anything about bench pressing mate, I just said OHP has helped in developing my pecs. What are you on about? Did you mean to reply to someone else?

>>42862099
>>42862099
the fucking pdf does not have numbers on the pages, only on the side do it have pages but its not the actual pages number the book has. Page 163 is about deadlift details you fucking cuck. Stop trolling me

>>42862529
>Using a PDF

Well there's your problem, ya dingus