Remember when we used to ironically recommend this to all newbies seeking lifting advice...

Yeah, no, no way am I spending every day at the gym, fuck off with your shitposting.

One person here. Can confirm this post.

Everyday? Are you a bitch? That's 5 days, giving you 2 off if you need it. I do 6 days a week easily.

I'm sorry you have no other hobbies in life. I have a gf, a daughter, and I'd like to still have time to read books and draw commissions.

Just started reading this was planning on starting my workout today. Why is it 400 pages to teach you 5 exercises anons does Rip have autism?

what build

This is a shit routine and you know it

I also am married with kids, work 9-5 and can easily find an hour a out of my life to workout and still have plenty of me time. Keep making excuses

Its fine for building a base which is essential, but then again anything is fine for building a base as long as you are increasing the weight

Post ONE progress report of someone who used this program.

I'll wait.

SS isn't perfect but it's proven to be a sufficient program for a noob. Ivysaur 4-4-8 improves upon some of SS downfalls.

>eat at small deficit to build muscle
this shit is hillarious imagine a skinny fat begginer doing this with babyweight and eating at a defacit, it would be safe to argue he wouldnt put a gramm of muscle mass in 3 weeks.

there is at least two people

How am I making excuses by only wanting to workout 3 days a week and do cardio with my kid the other two days? I'm simply asking is SS is still okay for now, for the three days I have.

Skinny fat untrained but I think I can at least do most exercises with the bar.

>Ivysaur 4-4-8

No. You need to do AT LEAST 5 days a week if you want to make gains. SS, SL, GSLP, Park's etc. are all troll programs designed to make you fat and unaesthetic. Think about it: do you really want to squat three times a week to build big arms (the only thing girls care about btw)? Do you really want to deadlift AT ALL? I mean come on; deadlifts are a complete meme exercise designed to injure you by using heavy weights. To stay injury-free you need to use light weight for high reps (every doctor will agree with this). Bill Starr was just a master troll in the end.

Well you'll plateau pretty quickly, if you want to see major changes in appearance. If it's just to maintain fitness levels, should be fine. Sorry user. Enjoy.

Why would I care what girls want? I only want to lose fat, and maybe after that start some serious training.

Also, my gf personally cares more about a nice ass than huge arms.

Thanks, user. I'll try SS then for 3-6 months and after I lose some fat, I'll gladly ask for more advice.

not an argument

Fuck, dude.

Yeah, all those progress threads all over the internet are fabricated and the fact that pretty much every noob who has done an "aesthetics program for beginners" have made basically no gains. It was all just an epic troll, dude.

>deadlift 3x10

no wonder everyones shit is snapped these days

ivysaur is even worse than SS

how?

I actually can't even see the name "Mark Rippetoe" without laughing anymore. The very name is funny to me at this point.

Come on, user. You're giving it up too easily.

I did 5 months of SS, quit for 4 months, what routine should I do if I want to go back to the gym?

If you really want to “do the program,” remember the following:

1. The starting weight is not the bar. You lift what you can with good form after titrating the weight up on the first day.

2. Squats and dead’s go up for 10 lb jumps until they feel really hard, then you switch to 5 lbs.

3. The presses go 5, then 2.5 lbs (you’ll need 1.25 lb plates or a set of micro plates).

4. Only add in power cleans once you feel the deadlift is suffering from too much frequency. The purpose of power cleans is to be a submaximal pull after “the freshness of the deadlift has worn off.”

5. GOMAD is for skinny guys. If you’re fat, hold your diet constant during the linear progression.

6. Do your chin-ups after a few weeks. If you’re fat, use bands.

7. Once you start stalling, rest times increase. Near the end, you might be resting 10 minutes per set. This is a pure strength program to max out linear progression.

8. You must sleep 8 hours and eat enough to grow. No cutting calories.

9. Old guys (35+) can avoid power cleans in favor of more deadlifts and/or heavy/Light deadlifts.

10. If you’ve been doing the program for 6 months and you’re squat isn’t nearing the 300s, you’re not doing the program.

I hope to God this is a meme. I'm pretty sure it is. Everyone who have lifted even once knows that brosplits are fucking useless for natural lifters. Especially beginners.

I did ss for over a year. Turned out pretty good. I can now squat, deadlift and bench more than 99% of fit, i can prob press more than the majority of fit can bench.
Could i have gotten a more aesthetically pleasing body in the same time frame? probably.
But i think SS is great for someone who just wants to get into lifting and constantly getting stronger and building a nice base.
The only people who hate on it are people who never tried it. Would skip the milk tho and add an additional meal instead.
I would also add some additional chest exercises since flatbench is not enough to look "full".

If I'm not a beginner and want to loose fat which program should I do? I've never done ss and I'm not very strong.
180cm
80 kg
I can squat 55 kg + bar for about 6 or 7 reps

>squat 75kg for 5

You didnt do SS then.

>that body
>outlifting anyone
Lmoa.

No you

About tree fiddy

We dont fall for the sideways hip camera trick here you raging faggot

You know not everyone can squat, right? I have knock knees, and since the age of 18 when I got diagnosed with it I've been told not to do heavy squats, or run long distances lol.

He said he didn't.

>I did ss for over a year
NOT DOING THE PROGRAM

Unironically this

>I'm not a beginner
>75kg squat
Seriously the weak trolls has to stop, this post reminds me of that thread where this user claims he's "intermediate" but DL 160kg for 3 reps.

that is literally not the ss program

Oh fuck you're right.

Nevermind my man, I read that wrong. Sorry bro.

>lifting for girls
>believing anything a doctor tells you

Never EVER going to make it

You can't do SS for 6 months, if you are you are doing it wrong. You can't add 5lbs to your squat for 6 months straight.

No lat, rear delt, calf exercises for how many months?

Are you fucking retarded?

What is stalling
What is deloading

It's not the program that's important, it's the technique. Practice your form according to SS and then find a real routine.

loads man honestly. fuck like, this really is the ruiner of physiques. 6 months of squatting takes abut 2 years to recover from aesthetics wise

can anyone here post a good aesthetics routine?

There's one, all these are me.

Veeky Forums is only you and other ppl are bots made by hiroshimoot.

Grey Skull

I still do.
Anytime someone asks for advice I immediately advise they do SS and GOMAD

This.

Retarded ass program. Have fun making no progress doing a bro split natty as a beginner.
Actual SS involves chin ups, which hits lats and rear delts. And you're talking about 2-4 months for most people. Your calves will survive.

Did you see the thread yesterday with the skinny fat OP? 5'8", 157 lbs. You could see the articulation in his elbow muscles, he was so thin. Just a bit of pooch in the abdomen. He asked for routine advice and got really mad when people told him to bulk.
>why the fuck would I bulk as a beginner?

I get why he would be annoyed. Skinny fat people tend to think they’re more fat than skinny, so being told to gain weight can be discouraging for those who want a more cut look

...

>Do you really want to deadlift at all?

There's a difference between looking cut and looking skeletal.

3 months on SS, starting from an empty bar, takes you to a 4pl8 squat.

Even accounting for the eventual 2.5kg increases instead of 5kg, not actually starting with just the bar and a stall deload or two; 6 months is impossible for anyone not blötmaxxing.

>You lift what you can with good form after titrating the weight up

Yes Mr. Feigenbaum.

It gives strenght form and confidence, what else do you fuck want

Its just plain shit.
I reckon the best beginner programs are GZCLP if you care slightly about aesthetics, plus it's a bit easier, or SS if you have an unbreakable will.

>doing a brosplit natty in 2018

i mean i can squat 200+ kg and deadlift 240kg+ and i could probably do more if i actually focused on 1 rep maxes. Im curious what your lifts are while keeping it under 12% BF.

>muh aesthetics

You're literally retarded

For super skinny skeleton I should be drinking whole milk right? Also I can only do a quart a day, it’s hard to eat and drink :(

from a routine perspective i see no problem with this routine but for some reason i see a problem with this routine. i've done ss when i was very new and gave up easily but i feel like now if i do it ill get results. surely this whole thread is meming and this shows results right? if it doesnt show results then how come? you're hitting all your major body parts .. chest legs and back and giving enough time for rest and you're diet should be up to par why wouldnt this yield results???

no curls. results = chad body, anything else is tryhard.

I've been lifting for years and just squatting 2 pl8 because i had knee surgery due to stepping in a gopher hole while mowing the lawn.kek. gonna make it though,too stubborn not to. i wish to push or pull anything 200kg

This, you can't do SS for a year, you are not doing the program if you did.

Surprised more people don't realize this. Something's seriously wrong if you're on the program for six months

>3 months on SS, starting from an empty bar, takes you to a 4pl8 squat.
Let's see.

>SS phase 1 is 3 heavy squat sessions per week
>increase weight 5 lbs per session
>3 months = 1/4 a year
> year = 52 weeks
> 52 x 0.25 = 13 weeks
>13 weeks x 3 sessions per week = 39 squat sessions, increasing weight 5 lbs each time

39 sessions x 5 lbs = 195 lbs.

If we assume you're starting with an empty 45 lb bar (which you don't), that means after 3 months of SS you'll have a 240 lbs squat for 3x5, a little over 2pl8.

How in the fuck did you do your math, you ignorant stupid prick? Don't shit talk a program you don't understand.

Never mind the fact that you don't squat heavy 3 times a week on SS after leaving phase 1. Eventually, you'll only increase squat weight twice a week. You can very easily stretch SS to 6 months if you eat right and lift diligently.

It says in the book phase two can be anything from a couple of weeks to several months. You're being ignorant

>going to the gym 3 times a week requires an unbreakable will
You have already failed.

if you're just trying to get in shape you shouldn't fuck around with cleans. SL5x5 is a better one. really should switch to bb style training after benching 135 5x5 and leave the powerlifters behind

the main issue with these types of programs is they lead to a powerlifter mentality, but 99% of people just want to look good (many won't admit it)

What can I replace the cleans with?

do SL5x5, diet based on calories, macros, satiety, get an athletic hobby like pickup bball or frisbee that will motivate you to lose weight

Light deadlifts 3x5.

On the light deadlift, what rep/set range should I do and what percentage of my heavy deadlift should the weight be?

Sing it Brother

Back surgery 3year years ago this Feb. L4 to L5 fusion to repair traumatic spondy and pars fracture.
42yrs.

December 12th was my SS one year anniversary.
I'm 6 weeks deep on Texas Method.
DL 415
SQ 372.5
BP 245
OP 175
PC 190
BB Row 235

Do the program. It simply works. All you need to do is literally bootstrap the fuck up.

Give it a shot if you like. Worst that can happen is you lift more than the mouthy, know it all gym rats. And your senpai will think your on roids.

If not, I don't give a fuck. The Iron has never lied to me.

nobody cares how much u lift. aesthetics or die

it's Dr. to you

Don't listen to them. This program is legit . increase weight every workout and don't change your routine until you have hit a plateau. I fuck with SS and pic related.

What do you guys think about this program as an alternative to the texas method/ bridge. What would you change if anything?

Well, look who's shallow and vapid.

...

SS is a great program and book, just ignore the nutritional advice.