So is Starting Strength and Rippatoe a meme?

SS is fine for aesthetics. The basic program should only ever be done for a month. After 1 months start adding accessories for aesthetics. After 3 months on SS switch to an intermediate program.

If you need more than 3 months on SS/SL/GSLP you're doing something wrong.

SS isn't for aesthetics, it's for strength. Looking nice isn't something SS sets out to do. Of fucking course it's not a meme. Besides, you can run it with a slow bulk and while you won't make the same strength gains, you'll look good.

Remember, we're talking about absolute beginners. For them, SS for a few months is the best starting point, because they learn how to do the movements and get slowly used to the workload.

The best progression is:
>SS (or any other program with daily progression), for 2-3 months
>Texas Method, Candito's Linear (or any other program with weekly progression), for 2-3 months
>531 (or any other program with monthly progression) for 6-12 months
>Specialized program with periodization depending on goals/sport.

You should only ever do a beginner LP for 3 months max. You won't see anything significant aesthetic differences between beginner LPs in such a short amount of time.

If you're really that scared just add chinups and curls to the program.

This guy just needs better posture. His stomach/core is too relaxed in that picture and he could tighten his ass to stand up straight.

wow that answers my question and also i am too stupid to know if your right but you sound right and that guy in the picture looks like a weak faggot shit (reminds me of how i look)

I'd give Texas a longer run than that. You'll make faster gains doing that for a year than 531.

> just needs better posture

can only speak for skinny dudes but SS is absolutely amazing, both for strength and aesthetics.

Agreed. The lighting is also very unflattering.

so just follow this: startingstrength.com/get-started/programs
phase 1 for a month and phase 2 for 2 months and adding accessories?
then move on after the 3 months?

SS has chin ups...

Yes

Ive said this hundreds of time and no one ever fucking listens so screen shot this and spread it or some shit.

SS is the SINGLE MOST AWFUL routine for Veeky Forums users ever. It's an incredibly aggressive starting program designed exclusively within the controlled environment of Mark Rippetoes Crossfit studio.

Yes, it worked there, very well I imagine because he is a good strength coach and could supervise form.easily.

But for a 17 year old couch potato Veeky Forums browser with next to no hip mobility, muscular function or guidance? Hell fucking no. Absolutely fucking not, that's a one way fucking ticket to injury. You know how many ss kids I see at my gym making absolutely no progress and struggling with back pain? So FUCKING MANY. Why? Because it's not a routine for beginners training on their own, squat form takes fucking years to build up and sometimes it's not even buildable if you lack the posterior chain strength which I guarantee NO novice lifter is ever going to pick up on if theyre struggling with a stable bottom position or tracking.

Man FUCK SS. Garbage fucking routine. Mark Rippetoe should be fucking ashamed of himself for recommending that shit to children across the fucking internet as a reliable starting point.

And its fucking awful for aesthetics. Rippetoe is the fucking antichrist, on god.

Or if you actually bothered to buy the book, it would explain how to improve hip mobility, back mobility, hamstring weaknesses etc for people who don't have the ability to jump into it.

Also clearly nobody here reads the sticky, the SS program in the sticky is the one modified by Keethnab that adds curls, skullcrushers and sets of chins/dips as well as core work. That is the one I did until around 1/2/3/4pl8 and lasted me a good long time. It was approved by Ripp on his forums (reluctantly) as "the little shits are going to add curls anyway, so here's a program where it works without adding too much volume ".

Now seriously, either read the fucking sticky and do the modified version there, or go buy his fucking book where he illustrates in more detail which modified program is better for each individual beginner.

I am highly sceptical that more than 15% of ss users actually read the book through

what the fug should I do then??

t. couch potato currently taking a break from lifting because the squats were giving me a lot of pain in my hip flexors (also get pain in my ankle after jogging, not sure if it started from jogging or had to do with lifting as well)

> squat form takes fucking years to build up and sometimes it's not even buildable if you lack the posterior chain strength which I guarantee NO novice lifter is ever going to pick up on if theyre struggling with a stable bottom position or tracking.
nice b8

Squats and deadlifts are much more technical than people think

Sure they are buddy

Rip and his people did a study of their own forums.

Using self reported data in the forums, they found that only 2% of people did the program as written.

Most people don't do SS or even read the book.

Keep in mind that SS is a program designed to get you strong in 4 months. Strong is then defined as the ability to exert a force (push/pull) on an object.

You should see your squat and deadlift increase by 240 lbs.

You should see your OHP and Bench Press increase by 60 - 120 lbs depending on when you have to decrease from 5 lb jumps to 2.5 lb jumps.

Your chin-ups should probably be in the double digits. If you gained weight and mainted your chin ups, you got stronger.

I'm not really sure about Power Cleans.

If you are a skinny guy, you have to eat more.

If you are a fat guy, you have to cut the crap (e.g. Soda). Rip actually says that he doesn't worry about telling fat guys to eat since he knows they will. He just says you should stop eating junk.

Personally, the average lifter doesn't need to squat and deadlift much beyond 300 lbs. Once you get there, maintain, and get your upper body strong, increase your cardio, and clean up your diet.

>lifting something off the floor is technical

Humanity is fucked.

lmao
Everybody knows that SS and GOMAD are Memes.
Did you really believed them?

>arguing this much over a beginner program you're only gonna do for a couple months
Jesus christ

I haven't plateaued on SS and i'm still getting good gains... i'm worried that i've bulked too hard however, so I'm looking to lower my calorific intake by quite a bit. I've been on SS for 3 months pretty much to the day. What intermediate program should I switch to?

I'd recommend a weekly LP (weekly increments) here a few a couple of good ones:

Candito LP, 2suns 531 LP, PHUL, PHAT, etc.etc.

Check them out and pick whatever you like. Just don't do texas method or madcow they're shit.

People are still posting an almost 7 year old image.

It seems like you haven't read the book either. Hip mobility, back mobility, hamstring weakness, all the buzzwords Rip despises.

Except he doesn't , there is a section dedicated to improving hip and back mobility as it's a limiting factor to squatting low bar. Actually, just Google the starting strength forums it's a common theme.

Ripp is a believer that practicing the movements will naturally improve your flexibility and works for him, yet he suggests movements to improve it for tight individuals.

He is right, a lot of people butt-wink in squat.

If you are still getting gains, why switch to intermediate? Keep milking SS

Christ almighty. The replies in this fucking thread, every single time. It's like there's a troll bot asking this question every day and a counter troll bot replying.

Because what if you want aesthetics? SS is only good for noob gains not actually building muscle.

This is me after 3 months ss 3 months reg parks. I liked ss but it got boring fast and I wanted to switch it up. Did see good strenght gains
6' 188 lbs
OHP 45kg - 60kg
BP 60kg - 92kg
SKAWT 60kg - 120kg
DL 100kg - 140kg

Sorry for shit picture

Lot of useful info itt, thank you guys. What is THE best program for aesthetics in our opinion?

Reddit PPL

I am doing phraks greyskull + HIIT cardio for cutting, is this okay?

I'm OP - show me a more up to date before and after. All I've found online is a bunch of goon looking motherfuckers that might be strong as shit but look fucking terrible.

No but people misuse it and all of its derivates such as SL, ICF and Greyskull.

SS is a peaking program that is designed to be run for 3-4 months so that you will have an idea about the strength you have starting out (hence the name lol). For that it is great - it gives you a rough idea on how much you can squat, deadlift and bench so that you can use %-based programs.

It is just a tool in your toolbox - nothing more and nothing less.

Absolutely fine.

If you are cutting fairly aggressively don't be surprised if you stall often. It's just part of the game unfortunately.

>this is Veeky Forumss goal body

I am now 3 months into grey skull
Bench 140 lbs
Deadlift 170
Squat 200

can I switch to reddit ppl?

If you are bored of SS, why not? You train the way you like and in accordance with your goals.

Yeah its very hard. So when I am not fat anymore should I just continue doing Greyskull but bulking clean?

That will really depend on how much training volume you can manage by the end of the cut.

If you can't handle much training volume then GSLP would be good, if you can handle more then you'd be better suited with an Intermediate program.

lol

What's a good alternative for dyel skinnyfatties?

This motherfucker's same pictures have been posted here since I started coming here in 2011

What the fuck does he look like now?

lol you can't be serious, so within one year of lifting you are doing a specialized program? give me break, based on your timeline 95% of people would be leaving SS before even hitting 2pl8 squat

hes right, how many people do you see squat who actually break parallel, let alone go below it? It's rare as fuck m8, and lots of those people are people who have been lifting for YEARS

This one?

reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

>6 days a week.
I rather do the 3 times a week SS program

Let me tell you guys a secret. If you do SS for your first 3 months, or SL or PPL or greyskull or what ever other shit, it doesn't matter. At all. It's obvious that no one in this thread has been lifting for more than a year, because you all think that the first program you do is important. The only things that really matters is consistent training over a number of years, a good diet, and long term, balanced programming. Beginner programs won't make a major difference In aesthetics or strength in the long term.

This.
If you want to be more satisfied with the results of your beginnings, set realistic goals and look for other ways to make the time more ENJOYABLE.
We are only human, but we can exploit that.

yeah, but read what said
he's still getting noob gains, he's only 3 months in

I'll add my voice to the consenting on this one. Doing any program for a year isn't going to yield the Adonis figure you all want it to. Your first year is about learning how your body works under load.

I hit 2 pl8 squat after 2 months easy and I was a sub 70kg manlet at the time. You can easily leave SS behind after 3 months.
As for "specialized program" that really depends on your goals, and at what point you decide what your goals are. If you just lift for fun or to get strong, of course you can drag out the simple programs until you stall. But if you decide after 6 months you want to compete in PL, you probably should train more specifically from that point forwards.

Your bench is only 30 pounds less than your deadlift?

yes. why is that bad?
I'm going for a pr this week for 180 on dead lift.

Depends where you start from. If you have a vaguely athletic background from high school/after school sports (which is probably most people) then you should have a fairly decent awareness of how to move your body and some basic coordination.

I was a complete skeleton who only played field hockey and after 3 months of a linear progression I could squat 2 plates.

Do you even know what a barbell is? It's designed to let you work with weight that you can handle. If you can't squat with a 5lb training bar, there's always the leg press.

Hip mobility isn't the problem for most people who can't hit depth, it's correct knee placement.

Literally every half assed comment you made here is utter fucking nonsense, which you'd know had you actually read the book. Thousands of people have used it to teach themselves the lifts and get stronger.

>routine

When people use this word, I know they don't know what they're talking about.

Excellent post.

The thing that throws most people about this is that a 315 squat to a new lifter in a commercial gym seems insanely heavy, whereas to anyone with basic experience in the subject it's not all that impressive at all. Even 2/3/4/5 dowsnt represent a strength specialisation for an average male.

They also don't understand that a guy with a 200lb squat will basically always be in worse physical condition than the same guy would be with a 300lb squat, and so on.

Thanks

thanks for letting us know you're a spineless weakling that can't lift even the lightest weight, but plenty of people do SS/SL and don't injure themselves. Myself included.

Honestly, if you aren't going to compete in powerfliting, find the variations that you can do without pain. If regular squats fuck with you, try box squats or pin squats or front squats, etc.

They are.

Dude, what are you smoking? Those are elite lifts for certain weight classes. A 140kg bench takes dedication.

You are you. If I take someone with no athletic background, no prior experience in the gym (this includes goofing around and playing with the machines) and no previous manual labor jobs, do you think that something like SS would be good for them?

These peaking programs are beginner LIFTING programs and not beginner EXERCISE programs. All of the snapped backs and joint pains come from the trainees being awkward and clumsy and not knowing how their body works and functions under certain stress.

>When people use this word, I know they don't know what they're talking about.
When I thought you couldn't get any more selfimportant and annoying, you go and use the old
>u're argument is void becuz u made a grammar error