Im doing some modified SS/SL program with more volume (4x4 and 4x8). Same liniear progression. Now after 1,5 months i cant add weights anymore execpt with DL and OHP ============== For example: Last week i could bench >4x4 57,5kg Next workout i added 2,5kg (the program even says to add 5kg/week) i could do only: >2x4 60kg I had to lower the weight for the last 2 sets.
I sleep 8 hours. I eat 2800 kcal/day. with at least 120g of protein. Twice a week salmon. Various nuts... Vegs and fruits..
================= Im gaining ~2kg bodyweight/month. I thought this is the desired rate. If i recall correctly 2kg is the most possible amount of muscle mass i can get(natty) per month and if i gain more weight its mostly fat.
With my current programm i started with: 01.08.2016 - bodyweight: 75kg 18.09.2016 - bodyweight: 79kg d/m/y At the end of the month i end probably with 80kg weight and a 5kg total increase in weight, but 1kg is probably due to water absorbtion.
what to do Veeky Forums ?
Mason Myers
Stop meddling with the tried and true programme and follow it as stated you mong.
Carson Hill
ADD V O L U M E O L U M E
Evan Clark
I didnt "meddle" myself with it. The programm i follow added volume in comparison to normal SS.
Parker Walker
How long are you resting for?
Christian Richardson
between sets I mean
Jacob Wilson
>Using a program made by an imaginary character from a videogame
Just do SS; beginners don't have to do complex shit to gain muscle.
Isaac Ramirez
I rest 3min between sets. And i need it for allmost all lifts atm. The 4x4 OHP i can still do with 2min rest but im not at my limit with that lift yet.
I did SS some years ago. Had no good results, because i was cutting. I know. Ivysaurs is SS with more volume, less squats and more upper body. But the core is the same. Heavy compound lifts.
Julian Cook
>kek'd at these work weights Just don't give a shit about food, eat everything that moves, don't count calories (if you are ectomorph ofc).
Kevin Richardson
If you're struggling to bench that much for that many reps at your body weight, your technique probably sucks. Pushups are about that heavy for you and you can probably do like 20 pretty easily. Make sure you're not doing anything dumb with how you're performing the movement.
Aaron Scott
Somatypes are bullshit
Juan Morgan
>i can do 20 pushups
Jason Stewart
>reddit
Why do this to yourself.
Nathan Williams
Two POUNDS is the max amount of muscle you can gain a month. Not two kilograms. You're gaining too much fat.
Alexander Hernandez
Where did the guy who made this program pull this 5kg/week linear progression from? I'm just thinking the number can't possibly be the same for people of different age/gender/height/lifestyles.
Imagine you were doing 1kg/week progression from the start for whatever reason. You'd never hit the limits of your body. Would you be happy then? Of course not. The way I see it, is that the fact that you are having trouble increasing the weight means you are finally doing things right, you are progressing at maximum pace.
Nolan Sanders
>modified Do the fucking program as written you pretentious cunt!
Isaiah Butler
fuck, you are right. Should i lower the kcal intake?
Is it not in line wie Rippletit's progression? SS says to add per workout, ivysaurs to add per week. I think that adds up to almost the same.
Juan Morales
It's very fucking different. Rippletits has you add 2.5kg PER WORKOUT. The difference in loading is staggering.
But since you're already stupid enough to have fucked up the simplest and most effective strength building program there is (cutting when you're clearly the fucking lord of skeletons), I doubt you'll be smart enough to understand why this is the case, so yeah, do whatever you want.
Asher Hernandez
I was at 85kg and cutted to 75kg. More like lord of lard.
Chase Hill
rest more, 5-10 minutes if you need
Sebastian Wood
SS claims another victim
Grayson Morgan
>do the program as written
Aiden Hernandez
for two years, that's pretty fucking shit progress, I've known people get in better shape just by diet in around a year.
Ethan Gutierrez
Not doing 4x5.
Kayden Turner
Anybody running SS for two years is A) not even doing the program as written and B) fucking off hard pretty much the entire time.
Jace Gonzalez
>SS/SL for two years >those quads
"no"
Alexander Myers
fuck off blocking the bench with your babbyweights, 10min LMAO