So I've been doing SS for about 2 years off and on. Got serious about it this spring/ summer for about 2 months and made good progress, increasing my lifts by about 15%. Then I hit a plateau. I was eating plenty, lots of protein, adequate rest etc but just couldn't make any more progress on anything. I would deload and hit my plateau again.
I took about 9 days off and came back at it but was about 10% down, and spent the next month getting back to where I was. Plateau again, same numbers as last time. I deloaded 10% again and got stuck at this lower plateau. Sonofabitch.
So that's where I am now. Oh and I should mention I've even been using .5lb plates so I can increase my lifts by tiny amounts but even 1lb more on the bar would make me fail my last set. Wondering if I should switch programs. Maybe Texas Method?
Well you are not doing the fucking program for starters. Secondly you should probably do tm if you are stuck
Ethan Morales
Quit dicking around and just do the program. Dont miss days, dont add other exercises, dont do different sets or rep. And dont fuck with the workout and rest day schedule.
Ayden Perry
>SS for 2 years I know you weren't exactly consistent with it, but damn. I'd run SS for a year max, and even that's pushing it. But to answer your question, your solution is explained in the program. If you have to deload 2-3 times without much progress (or any) and you're sure that your diet is in check, then it's time to switch to an intermediate program. As far as which one, it all depends on your goals. If you want to continue doing a similar program as you were until now (full body 3x a week, 5 rep sets, minimalistic, general strength as the goal), then do the Texas Method. If you want hypertrophy, then do PPL or whatever brosplit you want. If you want to get better at powerlifting, then something like Candytoe's 6 Week Program is good.
Joseph Collins
SS isn't really a program anyway. At least as far as I know. The book has nothing to say about how many days a week, how many sets and reps, how to split workouts etc. Just a single example of a beginner program, with no explanation for any of it. I've just been going with the commonly stated 3-5 reps at 3-5 sets trying to get to the gym 4 days a week.
Thanks, will read.
Thanks, good answer. I think I'll check out Texas Method.
Cooper Thompson
>SS isn't really a program anyway. At least as far as I know. The book has nothing to say about how many days a week, how many sets and reps, how to split workouts etc. Just a single example of a beginner program, with no explanation for any of it. I've just been going with the commonly stated 3-5 reps at 3-5 sets trying to get to the gym 4 days a week.
you didn't read the book
Ian Ward
>SS isn't really a program anyway Bruh I don't know what book you were reading (maybe it was Practical Programming, that seems to match your description), but SS is very much set in stone. It's done 3 times a week, no more, no less and uses 6 basic exercises, most of them 3x5. If you don't know how the program looks like, here's the exact one from the book:
You do this 3 times a week on non-consecutive days, alternating the two workouts. This is the last phase of the program where you microload your upper body lifts and do a light squat on Wednesday, the pure beginner version looks a bit different.
