I have small traps and shoulders My forearms are shit too
Is this good?
A : - Squat 3x5 (+2,5kg) - Bench Press 5x5 (+1kg) - Pendlay Row 5x5 (+2,5kg) - Romanian Deadlift ou GHR 3x8 - Barbell Curl SUPERSET Skullcrusher 3x8-12 - Hyperextensions SS Hanging Leg Raises 3x15
B : - Squat ou Front Squat 3x5 (+2,5) - OHP ou Incline Press ou Bench 5x5 (+1kg) - Deadlift 1x5 ou 3x5 ou 3x3 (+5kg) - Dumbbell Row 3x8 - Hammer Curl SS Pushdowns 3x8-12 - Reverse Hyperextensions SS Side Bend 3x15
Generic SS as written in the Starting Strength book. You can't really know whst accessory lifts you need until you've been training at least a year, so save them for the intermediate program.
Easton Sanchez
You're a beginner. You have small everything. Chill out.
Pardon me but I cant understand why the fuck should I wait one year to do accessory lifts? say my OHP is shit and my bench very good, within a year I will tremendously raise weights for the Bench Press but not so much for the OHP So why can't I compensate my shoulders weakness with another lift?
I know my weaknesses because I lifted for 2 months then stopped one semester then for 3 months then stopped 4 months
Andrew Hall
what the fuck
with that experience of lifting you do not know your fucking limmmits lol
Henry Cox
For the complete beginner who's mainly looking for strength and size, assuming no medical issues, mobility problems, imbalances etc.:
First do the bare bones Starting Strength. Squat and deadlift every session, alternating bench press and overhead press. Expose yourself to a super high frequency on the most basic, fundamental lifts and learn those as quickly as possible.
Once progress slows down (I'm talking before you need to do your first deload), switch to Greyskull Linear Periodization. It's better for continued progress, and it's more flexible so it allows for a bit of customization in terms of new exercises etc. Let GSLP run its course.
Don't forget mobility work, ab work, and prehab stuff.
That's what I would do if I had to start over. But all roads lead to Rome, and the fact of the matter is that a terrible routine done with enthusiasm and perseverance will beat the optimal routine that's being half-assed.
William Phillips
HOW BIG ARE HER FUCKING FEET?
Grayson Morgan
I've been doing ss for a couple of weeks except I do overhead and bench both every time but alternate between which one I do first. Is this bad?
Isaiah Roberts
Nope it's actually a great idea, BUT only while things are relatively easy. Once you get to the point where you're grinding reps it's no longer a good choice.
Ryan Davis
Alright cheers
Samuel Flores
...
Robert Richardson
>First do the bare bones Starting Strength. Squat and deadlift every session, alternating bench press and overhead press. Expose yourself to a super high frequency on the most basic, fundamental lifts and learn those as quickly as possible. >Once progress slows down (I'm talking before you need to do your first deload), switch to Greyskull Linear Periodization. It's better for continued progress, and it's more flexible so it allows for a bit of customization in terms of new exercises etc. >Let GSLP run its course. this is actually really good advice.
Camden Harris
>prehab stuff what would be the most critical prehab exercises?
Ian Gomez
what are*
I'm tired
Xavier Watson
>start with only training shoulders, lower chest, glutes, hamstrings and quads
Ian Williams
Well that's going to be a matter of personal opinion, and preference too.
Personally I very much like Turkish get-ups, single leg deadlifts (with contralateral resistance), rear delt work, and breathing drills to counter excessive extensor tone.
Dominic Thompson
Don't think muscles, think movements.
Ethan Roberts
no. Squats are not enough for calfs, deadlifts are not enough for lats and upper back, ohp is not enough for upper chest, lateral and rear delts, ohp and bench are not enough for triceps, biceps doesn't get any work at all and if you go as heavy as you can on the big 4 your legs will outgrow your upper body. I'm tired of this bullshit look at my big tits
t. ss victim
Chase Smith
>I have small traps and shoulders >My forearms are shit too
5x5 DL three times a week 5x5 Bench three times a week 3xF Chinups three times a week
here, problem solved
Elijah Garcia
lens distortion
Christian Lewis
Friend, I don't necessarily disagree with you, but please look at what I'm actually saying. I'm saying do SS for a very limited period of time. For most people we're probably looking at a couple of months here. This is NOTHING in the grand scheme of things. Also note that I'm advocating a switch to GSLP specifically because it allows you freedom to pick exercises that can take your physique in this or that direction, if that is what you want.
You will note that I'm also underlining the fact that there is more than one way to do things, OK? This is my recommendation, take it or leave it. But don't shit on it, because it's good advice.
I've been doing this for some 9 years by the way.
Andrew Reyes
fine but >9 years experience >recommending gslp whats your opinion on the 10% deload making the first two sets far too easy for the next few weeks?
Tyler Hughes
I'm not him but since "bad days" can happen anytime, I would deload only if you fail the weight 3 times in a row.
Jose Perez
Good question.
I would think they serve their purpose as you are doing a deload after all. You still get to work your technique a bit, but only with only a single ball busting set you don't induce excessive fatigue. Also don't forget that when you're handling your 8-9RM weight, all motor units are instantly recruited even if you don't go anywhere near failure, meaning that those sets will absolutely elicit a training stimulus even though they are "easy". I will also add that you should never discount the benefit of "easy" sets. Treat them with serious intent.
For me, even though my training volume is obviously higher, I still make sure to fluctuate my volume regularly. So I'll do e.g. 4 days with probably one more hard set than I should have, then 4 days with less hard sets that I could have. This is what sets you up for continued progress. My training is obviously more complicated than a beginner's, but the principles are the same. Easy days are necessary.
Still if you feel like increasing the difficulty of these, be my guest. Personally though I would trust that the author of the program has tested things enough to say what works best for the majority of people.
Matthew Diaz
great thanks
Christopher Diaz
That’s not lens distortion. Bitch could waterski on those things
