Why is SS more popular than SL 5x5?
I went from 20 kg empty bar --> 120 kg squat in 5 months despite never having lifted a weight in my life before starting SL 5x5
All I see about SS are memes and disproportionate bodies.
You will end up looking like Jason Bloho if you keep memeing your lifts like that.
All pre-made programs are fucking trash just make one yourself with exercises that fit you.
For example no one who wants to have too developed legs compared to upper-body should start SS becaue he will end up looking like a t-rex.
Really its easy, you have 3 big exercises (squat,DL,Bench) and you do one in your workout then you add 2-3 isolation exercises for the body-part you want to work on the most.
There, without any shitty SS or whatever the hell beginners use
I wish more people had this attitude
People like being told what to do in simple terms rather than having to figure it out for themselves. What you're saying is pretty obvious, but most people have the attitude of "I want to have a huge chest, fast!" and they start off by benching 4 days/week and end up injuring themselves.
The good thing about pre-made programs is that newbies have some simple guidelines to follow and progress from.
I always thought I was retarded for doing this.
I do SS schedule, with squats, diddlies and bench press, and rotate my accessories between Shrugs, Lat pull downs, Bicep curls and tricep press, working in some extra core work as well.
But Veeky Forums told me to just stick to SS/SL and avoid isolation.
>and avoid isolation
NEVER DO THIS
Isolation is more important than compound if we are talking about aesthetics
SL is a meme program. Doing 5x5 working sets is stupid once the weight gets high. It's just not sustainable.
Once you get out of babby weight range programs like TM are significantly better.
because sean10mm's modified ss is better than stronglifts
newbie-fitness.blogspot.com
this is the one that should be in the sticky though, not the original, and imo accessory work should be included from the start.
ss is a fine program to build on, SL is just pants on head retarded shit. you do not need 5 sets of squats twice a week, and you do need accessory work.
I was told I should stop 5x5 once I hit 140 kg on squats
>you do not need 5 sets of squats twice a week
sorry, three times a week. i forgot how retarded it was.
i put together a modified ss of my own years ago with progression on accessory work and progression from back squatting to front squatting and back squatting but i don't have the text file anymore.
A normal guy who does SS properly will reach the following stats (in kilograms) in about 3-4 months, all for sets of five or three:
Press somewhere between 60kg and 80kg
Bench in the high 90s to around 120
Squat anywhere between 140 and 180
Deadlift anywhere between 180 and 220
Powerclean progresses a bit differently but will generally lag slightly behind bench, so it could be anywhere from about 80kg to about 110kg, but will be higher or lower as a proportion of your deadlift depending on your natural explosiveness.
The reason you only see memes is because most of the people who say they're doing SS don't actually do it, and don't realise that it requires significantly more than just showing up to the gym.
I just enjoy doing accessories, I'm not knowledgeable in fitness shit to understand this kind of crap outside of going to the gym, increasing the amount you lift and watching what you eat will make you look better.
Curls and tri extentions are just fun for me.
>Deadlift anywhere between 180 and 220kg
>3 months
Lol, your fav fitness youtubers that are jacked as fuck don't dl that much for a 5+rep set
4 plates is nothing user
Literally no one has gone from untrained to those numbers in 3-4 months, barring people who weight 300+.
3-4 months? Really?
>Literally no one has gone from untrained to those numbers in 3-4 months
here's a friend of mine pulling 4 plates after like a month in the gym
>Untrained
if getting strong was that easy, everyone would do it
swear to christ are you filming laying on an incline bench and thats the steadiest you can hold the camera? Please get checked for MS.
>4 months
>80 kg press, 120 bench, 180 squat, 220 dead
>Achieving well over 1/2/3/4 in 4 months
user what the fuck are you smoking
was prob. the ephedrine
He might do if he follows rip's diet advice but in doing so will also become a giant fatass with a long future of cutting to ever look aesthetic
5x5 working sets are great and totally maintainable if you aren't a total bitch, obviously you should do other lifts than SS or SL after 3 months though lol.
5x5 is literally just tm, it builds muscle and makes you stronger. Some people can't recover, or don't like being sore during their next workout so they change to 531 or something and then whine about being fat and never winning meets.
TM you aren't doing 5x5 at max working weight and increasing it by 5lb every week. TM you go heavy for your 1x5s, comparatively the 5x5s are easy.
That is my point. Sorry, 5x5 tm is great.
Its the basis for a ton of successful programs from the 80s too, the problem is people do SS then think "5x5 gotta be as heavy as I can death march"
>the problem is people do SS then think "5x5 gotta be as heavy as I can death march"
Because this is what inevitably happens when you're increasing weight at the SS rate.
SS has you increasing squat weight 5lb/session with 2 sessions/week. That's 40 lb/month. That's 480 lb/year. You can't keep putting on weight at that rate and have 5 sets of 5 reps feel the same.
80kg press in 4 months
lol
That is why SL suggest that you start Madcow after reaching 300lb squat.
yeah and putting on 40kg of fat in the process, fucking lel
because I went from 20kg empty bar to 140kg 3pl8 squat in 5 months on SS
5x5 takes a motherfucking hour and the program eventually has you dropping to 3x5 anyways.
It's the same shit, except the creator of SL is a fucking faggot with his "inner circle".
i have absolutely no idea how this is possible
after 70 kg im stuck at every single 2.5kg addition for 3-4 times at the very least
when did u get back, hows ur arm
The point of SS is to be able to lift heavy enough that you can use that strength to help you with working on aesthetics (or continuing down the strength route for powerlifting) nobody is going to make good gains benching 60kg for infinite reps, but if you actually get strong to the point you're benching over 2plate you can build a decent chest (same goes for most lifts) there's plenty of routines like SS/SL that include accessories i.e Greyskull LP (modified), Icecream Fitness, Candito Linear and way more. Hell you can just do SS and add your own accessories in things that you feel you need.
Also SS is only meant to last a few months, you're not going to have TREX out of proportion legs when you finish your linear progression. That isn't how muscle growth works stop falling for the memes.
If you're eating/sleeping/trying hard enough that means you're at the end of your progression and it's time to switch programmes and run something else.
It takes 1 hour if you rest 5 min between each set, yeah.
b-but my lifts are shit
Irrelevant, if you're following the programme correctly and you are no longer able to add weight that means you've stopped being a novice and need to move onto an early intermediate strength programme to continue to progress I recommend the 28freeprogrammes :
This.
Also if people read the book before shitting on SS, you would know about the accessory work recommended.
Same dumb thread, different day
I'm starting ss yesterday and have a 3 plate 1rm deadlift starting out. I'm sure 4 plates won't take to long to hit
Do you really think that a guy starting with the bar and struggling will be benching 90 kg in 4 months? 60 is more likely. Even with overeating this isn't possible.
>I'm starting ss yesterday
I didn't follow this shitty SS or SL meme and went from empty bar to 80kg in 3 weeks(here right now) I'm confident I'll be able to do 90 by the end of next week
>things that never happened
sure thing buddy
SL and MadCow seem more popular with Yuropoors & Britbongs.
SS and Texas Method seem more popular with Amerifats.
Or am I imagining things?
I started*
The real winner is Greyskull Linear Progression:
Base workout:
Week 1: ABA
Week 2: BAB
...
Workout A:
Overhead Press 3x5
Squat 3x5
Workout B:
Benchpress 3x5
Deadlift 1x5
Upper body increases 2.5 lbs, lower 5 lbs.
Last set of every exercise is as many reps as possible, but you must get the minimum reps to increase the weight. If you get over 10 reps on the last set, double the increase.
If you stall two times, drop 10 lbs.
Add one or two other movements. My preferred variation is actually:
Workout A:
Lat Puldown 3x5
Overhead Press 3x5
Deadlift 1x5
Workout B
Bench Press 3x5
Squat 3x5
Chin-ups 3x5
The actual answer is it doesn't make a fucking difference which you do incl. GSLP. Since they're just novice beginner programs meant to be run for about 6 months. There will be little to no noticeable difference. Fucking stupid Veeky Forums still arguing over abject beginner routines.
Choose one. Do it until you're at intermediate progression. Then pick a proper intermediate routine for your specialisation (Bbing, pl, oly, strongman). The fucking end.
That's the conclusion I took from all this thread. As long as you're doing squats, deadlifts and bench press there's not much difference between 'em.
IDK man I went from roughly 30kg squat to 50 in 3 weeks with SS, it's been quite good for me. I struggle like fuck with OHP, like everyone, but I've gotten stronger. The only weird thing is I haven't put on any weight, I've simply gotten stronger. I don't understand why.