Weighted dips and chin ups superset 5x5 (currently doing 100 and 50 additional weight)
Kb goblet squats and swings 5x10 at 50 lbs
Juan Bennett
i do goblin squats
Bentley Hughes
Doing SS and then hoping to progress to one of the intermediate programs from the sticky
Been lifting on and off for the better part of 5 years but unfortunately keep hurting myself because I never know what lifts to do once I plateau and need structure.
SS isn’t a total meme, right?
Isaiah Allen
I wont listen to dyels becuase im above those levels.
Im doing pic related 3 weeks then the 4rth a rest/deload. This one is the 2nd, the first being lighter and ofc the 3rd the same but heavier by 2.5% on main lifts and here and there. Any tip? obv going for hypertrophy to gain strength later so its related to the big 3 as its mostly compounds at 70% 1RM
A friend of mine said to incorporate more biceps and posterior delt for compensation of heavy pressing. Thoughts?
It's a pretty big meme, yeah. SS is basically for people who are so dumb that they don't know anything about their own body or how exercise works. It's a one size fits all that achieves the bare minimum. It's basically the Stephanie Meyer of fitness.
Christian Smith
What kind of autist counts the total reps
Andrew Sanders
This right here,
Bench, squat and deadlifts are memes
The routine posted here is all you need
Gabriel Green
someone who counts the volume to do a progresive overload in terms of weekly tonnage, like most advanced lifters do. increasing the weight is not the only nor the best way to gain muscle my dyel friend
Hunter Ward
Mon: Chest Tue: Back Wed: Legs Thu: Shoulders Fri: Arms Each day has a couple compounds and isolations, all exercises 1 set to failure, 10 second up 5 second pause 10 second down cadence, hit positive failure, then static hold as long as possible, then negative failure as slowly as possible, then take three breaths and get a few more reps to second failure, then three breaths and a few more reps to third failure. This level of screaming, shaking, hyperventilating failure takes about a week to recover from.
>a: chest and back Bench Deadlift DB Incline bench Dips Bent rows DB Incline row
>b: shoulder and abs Ohp Arnold press Side laterals Shrugs Decline abs Side bends Ab roller
>c: legs and arms Squats Barbell hip thrusts Resistance band clams Step ups Preacher curls Skull crushers Hammer curls Behind head tricep thingamajig Farmer walks
ABCxABC
Critique?
Liam Jones
Everybody here who is a low volume snob should post a photo of themselves.
Carter Nelson
Terrible, keep it simple and do a full body
Tyler Wright
So I’m not going to get stronger or more aesthetic... both?
It’s only 3x5, do I need more volume? The intermediate ones on the sticky seem legit, I feel like I just need to get strong before I start doing advanced routines
Henry Moore
why? i don't get the logic of the pairings. why not have chest&arms, back&shoulder, legs&abs? those work in conjunction to each other
Jaxson Watson
what makes it a meme I guess is my question
Sebastian Diaz
Just do weighted dips and chins. It's all you need for upper body.
Upper body should be done for 5x5 and lower should be done for higher reps like 10 to 15
Ryan Evans
More frequency means more gains and growth.
You don't need to split it up unless your roiding
Brandon Smith
well he'd be, almost, working every muscle twice a week and with higher volume. otherwise, what do you do?
Brayden Rivera
Yes, SS will make you stronger and more aesthetic. So would doing pushups everyday. SS meets the bare minimum of a barbell routine and accomplishes just that. It's the Dan Brown of workouts.
Nathaniel Bell
If you can handle that many exercises then you clearly aren't going heavy enough.
I do weighted dips, chins, kb squats and swings
Eli Jackson
routines with higher volume tend to have heavy compound movements and accessory lifts in the hypertrophy range. you don't need to have everything really heavy. being able to rep out 2 pl8 bench and 1pl8 ohp is good enough imo also you didnt post a routine
Liam Morgan
A) Squats (wendler 5/3/1) Front Squat Goblet Squat Calf Raises
B) Bench Incline bench Hammer Curls Dumbell Bench Press Dumbell Incline Bench Press(depends on if I have time) Tricep Cable Extensions
C) Deadlift Dumbell Rows Low Row Machine Rowing Machine(to warm up) Most of my time on this day goes to deadlifting
D) Overhead Press Standing Dumbell Press Lat Raises Lat Pulldown Facepulls
My other days are lighter days where I either focus on arms (mainly biceps) and abs+cardio
Jaxon Moore
>routines with higher volume tend to have heavy compound movements and accessory lifts in the hypertrophy range. you don't need to have everything really heavy.
Confirmed for not making it
Jonathan Rogers
t. fat powerlifter
Grayson Russell
too much pointless shit
Jaxson Wright
You should be doing 5x5 for upper body and increase as often and frequently as possible.
Lower body 5x10 increasing frequently and as often as possible.
Too much volume man, 5x5 three times a week. More isn't better
Christian Morris
Doing a basic SS routine, not sure if it's right.
>A
Squats: 3x5 Bench Press: 3x5 Deadlift: 1x5
>B
Squat: 3x5 OHP: 3x5 Pull Ups: 3xMax
John Wilson
Squeeze these into 2 workouts, eliminate a lot of the fluff and lift 4 times a week so you hit each muscle group twice a week
Michael Phillips
Considering to experiment with the following split. Still undecided on the programming, but red cells will be low-rep strength based stuff, or at least progress into that direction, while gonna go medium-rep bodybuilding style on the accessories. Giving arms an extra day since they are lagging behind but for the price of omitting the isolation of them on other days (with a bit of cheating, as chinups and dips will be arms-focused on the last two days). Thursday and Sunday as rest/cardio days.
Questions are, if anyone has got any experience with a similar split:
Is the volume enough for shoulders? I feel like it should be alright as they are being worked on the press days as well, at least the front head. Same for arms, can I get away with not isolating them on other days if I give them a full day of their own?
Will the arms day between the two compound days affect the third day if I'm only going moderate weights/high volume on it?
Undecided on the third biceps exercise on arms day. Hammer Curls/Overhead Cable/something else?
Whats your goal with this split? I'm not going to pretend I know enough to help you with all your questions but personally for your third one I think hammer curls are the best option, maybe throw in something for grip strength too. Also for your chest/leg day I find doing upper body compounds before lower body is better than the other way around.
Evan Lee
dude, you are doing to much. looks decent. but for your own sake pls don't deadlift twice a week. don't stay on it for to long
Samuel Perez
you are doing to much, cut it down a bit: Bench 3x6-8 incline db 3x8 and then ad on 2 sets of cable flyes the next week. so the totals chest sets near failure are 12(sets)-14-16-18-deload-12-14-16... apply the same idea to the other bodyparts. your backday is just stupid, you must be half repping to make that stuff work.
Jaxson Peterson
you are doing to much. bad split, and you are doing to many exercises do ppl instead, and don't dedicate an entire day to the arms, they recover fast so it would be better to spread it out, ie hugher frequency. i like the progression idea, but you are doing to many exercises pr. day YOU HAVE TO MANY DANG EXERCISES PR. DAY!!! you are doing 8 sets of bicep work once a week, biceps recover in about a day because they are tiny. you do the math. my advice would be "do more, of less"
Exactly, rep-goal system: You have a set amount of reps you need to achieve and a certain amount of sets to get there.
For example if you have 5 sets to get 30 reps on bench; do not think of it as 5 sets of 6. Instead, go until you feel like you are about to fail each set until you reach 30.
this user gets it
my goal is hypotrophy, currently bulking
Eli Phillips
top kek
Easton Wright
okay, care to tell me why?
Thomas Harris
Still shilling? At this point it's just impressive mate.
Thomas Ward
>shilling No bruh, just saving Veeky Forumsizens from PPLs, routines with fixed rep numbers and souls who doesn't do componds >follow The Whey brother >find The Gains
