I need a hypertrophy program. Tired of SS.

[1mark]

Here is my current stats on ''SS''

================================================
=== 3x5 Squat (very full complete down to up squat.. ) ======
================================================
200 5/5/5
205 5/4/3
205 5/4/3
205 4/3/3 RESET
175 5/5/5
180 5/5/5
185 5/5/5
190 5/5/5
195 5/5/5
200 5/5/5
205 5/4/4
205 5/4/4
205 5/4/3 RESET
175 5/5/5

================================================
=== 3x5 Bench Press ================================
================================================
190 5/5/5
195 5/5/4
200 5/4/4
200 5/5/4

================================================
=== 1x5 Deadlift ===================================
================================================
235 5

================================================
=== 3x5 Standing military press ========================
================================================
110 5/5/5
115 5/4/3
115 5/4/1
115 5/5/3 RESET
95 5/5/5
100 5/5/5
105 5/5/5
110 5/5/5

================================================
=== 3x5 Power cleans ===============================
================================================
135 3/3/3/3/3 PRACTICING....



I want a hypertrophy program.
i wanna bulk for 2-3 more month then start cuting during summer.

I would like to go gym EVERYDAY. ''SS'' was only 1 day on two... very tired of it. i wanna go gym everyday.

i will keep doing SQUAT and Deadlift for sure.

[gerryh777]

Here is my current stats on ''SS''

================================================
=== 3x5 Squat (very full complete down to up squat.. ) ======
================================================
200 5/5/5
205 5/4/3
205 5/4/3
205 4/3/3 RESET
175 5/5/5
180 5/5/5
185 5/5/5
190 5/5/5
195 5/5/5
200 5/5/5
205 5/4/4
205 5/4/4
205 5/4/3 RESET
175 5/5/5

================================================
=== 3x5 Bench Press ================================
================================================
190 5/5/5
195 5/5/4
200 5/4/4
200 5/5/4

================================================
=== 1x5 Deadlift ===================================
================================================
235 5

================================================
=== 3x5 Standing military press ========================
================================================
110 5/5/5
115 5/4/3
115 5/4/1
115 5/5/3 RESET
95 5/5/5
100 5/5/5
105 5/5/5
110 5/5/5

================================================
=== 3x5 Power cleans ===============================
================================================
135 3/3/3/3/3 PRACTICING....



I want a hypertrophy program.
i wanna bulk for 2-3 more month then start cuting during summer.

I would like to go gym EVERYDAY. ''SS'' was only 1 day on two... very tired of it. i wanna go gym everyday.

i will keep doing SQUAT and Deadlift for sure.

Here's a good hypertrophy program that will get you in the gym 4 days a week for weights (upper/lower split). You can do cardio the other days:


http://www.aworkoutroutine.com/the-m...rkout-routine/

[gerryh777]

I forgot to say...

The program I mentioned in my previous post is for intermediate lifters.

[PhiSig2298]

Layne Norton's P.H.A.T is a fun one!

[1mark]

I was thinking GVT (german volume training)
any good?

[PhiSig2298]

Never tried it but have heard good things...

[drewott]

I was thinking GVT (german volume training)
any good?

GVT will be too much I think. Go with a 4 day split or HST.

With a 4 day split, do a compound lift followed by accessories that compliment that lift. Shoot for 4 to 5 exercises per day, rep range around 8 to 12 with 3 to 4 sets. If you hit more than 12 reps move the weight up for next time.

With any program you should be moving the weight on the bar up quite frequently. You have a good deal of room to improve on your lifts, but SS can get boring. Just be sure you follow a program and stick to it for a while. No sense hopping from one to another and showing no results.

Good luck,

-Drew

[Bkcmart]

No offense, but those numbers are below average.

How long have you been doing SS and what were your numbers when you started? I know it gets really boring after a while, but I'd run it until you're a little stronger. At 195 lbs, there is no reason you should be struggling with a 205 lb squat

[1mark]

No offense, but those numbers are below average.

How long have you been doing SS and what were your numbers when you started? I know it gets really boring after a while, but I'd run it until you're a little stronger. At 195 lbs, there is no reason you should be struggling with a 205 lb squat

i started around 135lbs on all.
maybe 90 for Military press

been doing ss for like 2 months.



but yes... 205lbs squat is killing me.

i know i need to eat more.


POWER CLEAN make me wanna stop SS

My Form suck on it... and no one can teach me how to do it

and i did military press wrong for maybe 1 month.
http://www.youtube.com/watch?v=TbY_kII875s
this is how i used to do them.

But.. after watching ripptoe version... i notice i was not doing him like him.

[Bkcmart]

i know i need to eat more.

I'd worry about that, more so than your program. Your not going to make gains on any program if your diet sucks...

[1mark]

I'd worry about that, more so than your program. Your not going to make gains on any program if your diet sucks...

i had my wisdom tooth remove... i couldt go to gym really... and i couldt eat at all.

i took maybe 2 weeks break. im now back.
i think i will try SS a little more...


but DAMN. i hate Poweclean... i NEED A FORM........

[ILurkAtWork]

Never understand this. Powerclean is easily my favorite part of SS. Different strokes, I guess.

[1mark]

Never understand this. Powerclean is easily my favorite part of SS. Different strokes, I guess.

i dont say i dont like them...
it looks very nice to me..

but.. my Form SUCK... i try to watch video... but im sure my form still suck....

i asked coach at my gym... and one of them told me to do a kind of UppRightRow..
this is so wrong....

[bixbysnyder]

Do PPAN or Pendlays if you really, really don't want to power clean. It's a learning process and it's probably worth it, but meh.

Anyway if you need to eat more anyway you might as well finish SS and get stronger because you probably have a while to go. If you do a hypertrophy routine without eating more you won't gain much anyway.

[1mark]

i will try to Film myself...
maybe bb.com can help me with my pcleans form

[ILurkAtWork]

I learned them from Rip's DVD. Best thing that helped me was moving from iron hex plates to iron round plates. Bumped my PC 20 lbs no problemo.

[1mark]

I learned them from Rip's DVD. Best thing that helped me was moving from iron hex plates to iron round plates. Bumped my PC 20 lbs no problemo.

weight is not the problem... my Form is...

[ILurkAtWork]

What you said does not contradict anything that I said, but your form ultimately will dictate how far you will get with any technical exercise.

[gerryh777]

No offense, but those numbers are below average.

How long have you been doing SS and what were your numbers when you started? I know it gets really boring after a while, but I'd run it until you're a little stronger. At 195 lbs, there is no reason you should be struggling with a 205 lb squat

Why can't he run a hypertrophy routine even if his lifts are not very high? If what he wants is muscle instead of strength, what is the problem? Like somebody said in a different thread...SS is good if you want to be fat and strong. Maybe the OP is not looking for that.

[ILurkAtWork]

Meh thats stupid. Plenty of people have made great gains cutting or maintaining/recomping or slow-bulking using the exercises and scheduling of SS. While you won't make the same strength gains and will have to deload more often, you'll still likely have a lot of success.

SS works because it uses compound movements w/ quick linear progression w/ near ideal workout frequency. It is very simple. Any other similar program will work as well.

[Zarrac]

Don't Really understand the whole starting strength. I work out 5 days a week. Do this: Chest, legs, arms, rest, shoulders, back, rest. start with compound lift then auxilary lifts. Meet ur caloric goal get jacked in a year.

[ILurkAtWork]

The part you don't understand is that while you can get jacked any number of ways, the proven way to increase strength and muscle in the shortest amount of time is to hit each muscle group more than 1x every 7 days. Read practical programming if you wanna know why.

Here's one of many scientific studies on training frequency.
http://www.ncbi.nlm.nih.gov/pubmed/16287373

Alan Aragon writes quite a bit on this as well.

[Zarrac]

The part you don't understand is that while you can get jacked any number of ways, the proven way to increase strength and muscle in the shortest amount of time is to hit each muscle group more than 1x every 7 days. Read practical programming if you wanna know why.

Here's one of many scientific studies on training frequency.
http://www.ncbi.nlm.nih.gov/pubmed/16287373

Alan Aragon writes quite a bit on this as well.

avi?

[ILurkAtWork]

I'll get to it when I hit 190. I'm pretty close, so if this cut stays hopefully you won't have to wait too long. In the meantime, I could be a 500 lb 90% bf blob and what I said would still be right.

I can tell you that at 18 I did everything wrong and still had a bench of around 315 doing the once per week typical BB split, and I likely have average genetics. I was too dumb to squat properly back then (wasn't nearly as much info on the budding internet), but I certainly looked good.

However, I still wish I knew then what I know now. I hope you don't waste time like I did, but again, everybody is different and you could be one of the few that benefits from a 1x per week split. The science backs a workout frequency of > 1x per week for natties, and this is true even if I looked like Jay Cutler.

[1mark]

i never said i dint like SS...

Squat BenchPress Deadlift is very nice.

The old military press i used to do was nice..
(ripptoe's one suck to do imo...)

i just hate to do the phaucking PowerClean cuz my FORM SUCK.
But its look liks a very good exercices to do.
i simply duno how to do it.


today i tryed again......... FUKC THAT CRAP.... ENUFF...

im sure i can get bigg without doight that piece of sh!t Powerclean.

[Engineer_Guy]

Your squat and DL would benefit a lot from SS yet. I don't know how you're benching almost as much as you squat unless you're really doing the ole wide grip half-ass bench. Kind of like doing a quarter squat.

[1mark]

Your squat and DL would benefit a lot from SS yet. I don't know how you're benching almost as much as you squat unless you're really doing the ole wide grip half-ass bench. Kind of like doing a quarter squat.

My Squat are almost 100% Ass to ground then Up.


and my bench hmmm... i think my form is good... Arced back, high chess. etc...

[Engineer_Guy]

My Squat are almost 100% Ass to ground then Up.


and my bench hmmm... i think my form is good... Arced back, high chess. etc...

You may progress your squat better if you just go below parallel. The idea of SS is to be able to keep adding weight for as long as possible. Going ATG is just going to stall you sooner.

[Bkcmart]

Why can't he run a hypertrophy routine even if his lifts are not very high? If what he wants is muscle instead of strength, what is the problem? Like somebody said in a different thread...SS is good if you want to be fat and strong. Maybe the OP is not looking for that.

If his diet sucks, he isn't going to do much of anything (strength, nor hypertrophy), and given the fact that he has stalled at 205 (squat), something is wrong with either his lifts/diet/rest. If he carries this over to a different program, the result is going to be the same.

SS is good if you want to be strong and fat? Try again...

[gerryh777]

SS is good if you want to be strong and fat? Try again...

OK, I'll take that back. I didn't mean it that way. SS obviously works if you follow the program and your diet is good.