Post people who fell for the SS meme

Of course, because every single male has the same ideal physique.

Please excuse every other male on the planet who has a different goal, you fucking mess of a person.

Lets see your supperior physique, OP.

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>Male

is a stringent routine really necessary for a skelly beginner, i mean just eat lots and do a range of exercises a few days a week

Necessary? No.

Really fucking useful? Yes. Beginners tend to have two main problems: They've got no fucking idea how to move their body and no idea of how training is supposed to feel/be structured/etc. Until they've figured that out following some structure tends to mitigate the worst of the dumbfuckery. Its a lot easier to learn a few exercises properly and branch out than it is to try and learn every movement by doing it once or twice and then forgetting about it for six weeks.

i just do random shit 3 days a week (mainly chest) and i'm seeing some steady gainz, i don't see an issue

>ideal
Kek troll harder. Dude looks fine and can easily change up his routine to focus on upper body without it affecting his legs

*Not every male's body fits the perfect physique

post who fell for the bulking and squatting/deadlifting as a natty meme

And there's 100 people doing random shit 3 days a week who'll look barely different 5 years from now.

how could someone fuck up this bad, to not work the UPPER CHEST the most CRUCIAL

well i'm not one of those 100 it would seem haha, my random routine is focussed on the upper body and lats/traps mainly

is that islee?

Odds are you're in that 100 and just haven't gotten past the 'literally fucking anything works' stage.

post routine bub,

5'11

120 odd pounds

>5'11
>120 pounds
hahahahahahahahahahahahahahahahahahahahahahahahahahhaha

i don't have a machine so idk how much i weigh, that's just an extremely rough guess

3rd looks decent
The other 3 look even worse than dyels
SS not even once

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enjoying the summer pal?

no, i have cholingernic urticaria

i prefer cold showers and fans

The first would be fine too if he cut for like 20 pounds.

>the golden ratio.
If you're talking about Polykleitos' "symmetria" this is his method:

The method begins with one part, such as the last (distal) phalange of the little finger, treated as one side of a square. Rotating that square's diagonal gives a 1 : √2 rectangle, suitable for the next (medial) phalange. The method is repeated to get the next phalange, then (using the whole finger) to get the palm; then using the whole hand to get the forearm to the elbow, then the forearm to get the upper arm. - en.wikipedia.org/wiki/Polykleitos#The_Kanon_and_symmetria

So that's square root of two, not the golden ratio (1:~1.618)

Also as far as I'm aware that is only about lengths of the bones and not muscle mass proportion. As far as I'm aware muscle mass proportion isn't one of the aspects of sculpture which was worked out mathematically (unless there's something I'm missing).

More information here:
en.wikipedia.org/wiki/Mathematics_and_art#Golden_ratio

you sound like the kind of person that dyed their hair blue and has a problem with everything and everybody and cant come to grips with reality

>evaluating a strength regimen by aesthetics

>reccomending strength regimen to anyone regardless of goals

the idea is you start off strength training so it's easier to adapt to hypertrophy work once you've run through SS - it's only meant to last until you exhaust linear progression. I have no idea if that's right - that's what I've heard as to why it's recommended though.

Any opinions on
5/3/1 Big but boring but with extra accessories and volume work?

I want to progress the heavy lifts but not come out looking retarded as fuck.

anyone know where that picture was taken?

no, the idea is to do SS because it builds significant amounts of muscle mass in a short period of time. specialized hypertrophy work is pointless and a waste of time for novices. specialization starts when you're intermediate

Classic SS victim.

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It's a slow as fuck routine that has you working each thing once a week which is weak as fuck. There is nothing wrong with doing a huge heavy compound a few times a week periodized, but doing all your other assistance work once a week is fuck all.

It's a routine made by an old fat broken powerlifter for other old fat broken powerlifters.

You'll get some increase of your lifts due to dropping the volume, then stall forever as you're following a routine that is a stick in the mud.

>lean isley looked good
>norsefat is fat and always has been but is stronger than you ever will be
>boarshorts would look good if he cut, but he's 6'4 so he's only competitive in weight classes that are 240 lbs and above

Please please please get yourself into hospital that is not a healthy weight please I'm worried about you.

Just saw you are gonna add in volume and accessories. So really you should just drop the BBB routine and do something else like an upper lower split or PPL, but use the 5/3/1 periodization in place of the usual compound lift rep scheme.

classic ss victim who squatted 4plate before even starting on SS

do you even beyond 5/3/1?

powerliftingtowin.com/beyond-531/

So do I. Sweat man, and tan. Trust me.

You sure destroyed every point I made. Good luck working a muscle once a week.

If SS is a joke, than what would you faggots recommend for building strength and aesthetics?

Is it a requirement to have shitty haircuts when you're posting in /plg/?

Nothing, SS is very good. Just actually read what the program really is and don't take the one from the sticky.

Upper/lower 4 days a week. Mainly compound movements. 3 sets 8-12 reps. About 4-6 different lifts each workout.

read the fucking book you retard

protip: every 531 routine nowadays has each main lift twice a week.

This.

Western programming in general is pretty bad because it's all M-W-F Bench-Squat-Dead and lots of accessory work. If your goal is to get stronger and more proficient at the 3 powerlifts then doing them once a week is not the optimal way to do so. If you wanted to get at something the logical approach would be to do it more often not less often, right?

The thing about SS is people stay on it too long. It's called >Starting< Strength for a reason and the volumes are very low because a beginner doesn't need much volume to progress.

However the whole idea that you can only train 3 times a week is a meme. Ivan Abadjiev proved this when his Bulgarian weightlifters dominated the Olympics during the 80s.

You can read more about the benefits of training more frequently in the book Squat Every Day by Matt Perryman

Anyway, the point I'm really trying to get at is even if you guys aren't trying to be powerlifters or weightlifters, if you just want gainz you should still be hitting bodyparts more than once in a 7 day period. I would suggest looking at Dorian Yates style of training where you would basically ramp up to a top set of like 6-8 reps, going to failure.

Kek'd hard.
Can we once and for all settle that SS IS a meme for people who are interested in aesthetics and lift more than 3 months already.

Why did you do it, Isley?

And yet nobody posts any other fucking routines why is this?

Beginners aint going to read no book. Part of why it's shitty if it needs a book.

Like ABxBAxx or ABxABxx ?

Western lifters are the strongest

An upper lower split 4 times a week, eg ULxULxx or something, or do a pull push legs 6 times a week, like PPLPPLx.

In all honesty for a concise routine, the >reddit PPL routine is decent enough for any lifter who isn't advanced.

Everything else from the sticky applies aside from its terribad routine recommendations.

For max natty gains you should be hitting all your muscles twice a week.

>once a week doesn't work

Tell that to 5/3/1

5/3/1 is dogshit.

ULxULxx or ULxUxLx

nice damage control.
it really doesnt work, thats why wendler recommends a bit of a different approach to 531 nowadays. pic related
it was. now its fine. pic related

Me

I do 5-3-1 and I half agree, but half disagree.

5-3-1 in itself is heavy compound lift periodisation, becuase you're actually doing so little you have a lot of liberty regarding what you do with accessories/assistances.

I for example follow 5-3-1 for my big 4, but then add in things like spoto presses, DB presses, lots of additional leg work, additional shoulder work on different days. I agree its slow, but I've seen my strength shoot up in the big 4 and I feel like I actually have energy to do a grreat deal of assistance work

>beauty

some people lift to be strong at a particular sport. we're not all limp wristed preening women.

Your're confusing western lifters with western programming.

Also, I'm pretty sure besides Jesse Norris the rest of the record holders are Russians under Sheiko but I'd have to check so I could be wrong.

Well we need to separate people who actully lift, and people who just want to look good.

Other group uses their bodies to be able to lift heavier weights, and the latter uses weights just to look good. Those that fall in between, respect both groups.

Lol, that's exactly what I'm doing. 5/3/1 sucks

6days a week is going to burn out a beginner though. UL 4days a week is better.

What it is training ss?

Yeah but your assistance work is now totally different from the BBB the guy above was asking about.

Look at this: This routine in the pic here is now basically an UpperLower split that hits everything twice a week, and still has you doing straight sets of compounds after your periodized lift of the day, assuming you put in sensible assistance lifts and actually work at them too.

As I said, when you hit big lifts periodization becomes sensible but only doing a few sets of bench or squats or whatever a week alone with piss all anything else (like BBB) is going nowhere.

This guy also has a good point, if someone who already knows the basics of being in a gym has to buy and read an entire fucking book just for a routine, it's too complicated for its own good. If you're an advanced lifter who competes it's perhaps a different story but for your average brah its pointless.

Alright well I was gonna do 5/3/1 to up my lifts while getting some aesthetic gains as well, but apparently it sucks ass.

What are the alternatives? PPL seems nice but I dont want to squat twice a week doing 3x3 and 4x8-12 forever. I need periodization

do you use wendlers weird 90% of your 1rm as your 'training max' for this?

>not lifting every day
>making it

lmao enjoy your nogains and dyel bodies with your shit routines

>Yeah but your assistance work is now totally different from the BBB the guy above was asking about.
yeah as I said i half agree half disagree, i saw BBB and i noped immediately, I could tell it was stupid. But the basic premise seems to have been better than what i was doing before (trying to 5 rep max every week) and has given me more time/energy to explore assistance work

This guys is natty and did 5/3/1 BBB

Checkmate DYELs

Use the 5/3/1 periodization scheme within a better routine.

Eg on legs day you would warm-up, do your 5/3/1 or whatever, then go do whatever else you'd do, in my case some lightweight volume squats after, RDL's leg press, ham raises, etc.

Periodization works but the routine that guy sells with it is shit.

for like 6 months in his 10 years lifting career?

also

>natty

do wendler's for your big 4, but then just don't do BBB and use another routine (like PPL) as a basis for accessory work

Do either Candito's linear or his 6 week strength program. Sorry, but if you want optimum gains you're going to have to squat twice a week. Also Greg Nuckols has

2 8
8
F R E E
R
E
E
P R O G R A M S
R
O
G
R
A
M
S

He's also like 5'8

5 years, I'd say natty
5'10 actually

source: reddit.com/r/Fitness/comments/3trtv7/m21510_120lbs_195lbs5_years_natural_transformation/

currently on canditos 6 week program. About to finish my second cycle and all its done is

Squat: 130-->175
Deadlift 140-->140 for less reps
bench: 70-->95

I cant live with this deadlift mang

I'm doing SS to bulk and then I'll switch to an aesthetic program. Is there something wrong with wanting to boost my numbers before I go into volume? Who the fuck wants to bench 180 for reps for life.

>tfw Pyrros Dimas

Is Strong Lifts a better routine or is that also considered to be a meme here?

Thoughts on structuring PPL like PLP? Doing heavy squats the day after heavy deads fucks with my back

Give anyone 5 years to lift on nearly any program and unless they're retarded, entirely uninterested in aesthetics, or a genetic dead end they'll look good.

That's lame AF desu, normally it's bench that people have difficulty progressing with.

It's basically the same. Squat 3x a week, bench once or twice some weeks. T-rex mode activate. Still a powerlifting routine.

I think it's just the lack of any deadlifts, it felt like most of the time I was just doing variations. jonnie needs to update it badly

Checked

>natty
ok mate :DDDDDDDDDDDDDDDDDDDDDDDD

The only difference is 3x5 vs 5x5 righT?

You don't have to use the same set/rep scheme every time.

You could very easily set this up in a periodic way.

Let's take a Pull day set it up so that every 4 weeks you're focusing on completing a specific number of reps on a specific number of sets and then increasing the weight upon completion.

So first 4 weeks (phase1) you do 3x10 on Tbar row, you start with say 2 plates and once you can get all 3 sets for 10 reps (with a fair amount of control) you add like 10 pounds. Over the next 4 weeks (phase2) you do 8 reps, in phase 3 you do 5 reps.

Alternatively, you could have a heavy/light day within the same training week.

The thing to remember is if you are training twice a week don't go too nuts with the accessory work. Volume is measured more in terms of what you do in a week vs what you do in a day.

Also on the topic of volume it is very important to note that less is more. What that means is that you should only be doing the minimum amount of lifting needed to keep you progressing.

Basically.

I rarely see it around here but i think ICF is the best one. It's the one good thing blaha did in his life. C'est essentially SS/SL but with accessories so you never hit t-rex mode and dont end up posted in cringe threads desu

yes, but dont get too caught up with the 90%. just start with something like 85-90% and increase depending on how you feel so that you avoid stalling