Modifying SS for aesthetics

[NZninja101]

Now I want everybody to know what I mean by this. I know SS is a great beginners routine for increasing strength on the basic barbell exercises through linear progression, (I don't say the best because that depends on the individual), and that my knowledge is VASTLY below Mark Rippetoes in regard to this, so I'm not suggesting a way to change SS so it is better at increasing strength (important). What I am suggesting is a way to improve SS with regard to aesthetics, by adding stuff for mass that does NOT get in the way of progression in the squat, bench, press, powerclean and deadlift, such as maybe an isolation exercise for calves/biceps/whatever for moderate reps. The way I see it is if it doesn't hinder progression, then why not include it, (even though, of course, SS is a great way of adding strength to beginners and those who come back to training). Because, this is just how I see it; if it doesn't get in the way, then why not?

[Orlando1234977]

-add exercises.

-don't call it SS or modified SS, call it big ole NZNinja's beginner bodybuilding program

-It might/likely slightly get in the way of progess of the dead/squat/bench, the exchange is progress in more exercises.

Some Good choices:
Squat
R. Deadlift
Bench Press
Overhead Press
Barbell Row
Chins
Dips
Barbell Curl
Skulls
Upright Row
Calf Raise
Barbell Shrug
Incline Bench Press

[CookAndrewB]

Agree with Orlando. This is like buying a dump truck and then wanting it to behave more like a Ferrari.

Look, the truth is that there are probably hundreds of really solid beginner programs out there. SS is a good (and easy) suggestion for someone that needs to pack on some mass AND learn how to lift in the first place. It is the weight training world's version of painting by numbers, and that is awesome for a lot of people. There is also a large segment of the world that it ISN'T the best answer for. Not because it doesn't work, but because not everyone starts in the same place, and not everyone has the same destination.

With that being said, I'll suggest you look around a bit and see if anything else strikes your fancy. AllPro's routine (sticky on this forum) has more volume, but still keeps it pretty simple. I think you might find it to be the compromise you are looking for.

I am also a big fan of Escalating Density Training by Charles Staley. Lots of volume there, but still comes in a beginner/intermediate/advanced phase to show you where the changes should be. Exercise selection is a little weird, but if you read the reason WHY it looks the way it does, then it will make sense. You won't be squatting on EDT.

[PowderMonkey]

if you are after mass, try allpro's routine instead.

SS is specifically designed to get your lifts up, sharpish.

what i would really suggest, though, is that you do SS as written for about 3 months, at which point your lifts will be much better than they are now, at which point you will get far more bang out of a hypertrophy routine.

what's 3 months? it's not that long.

edit:
and you're only 17, for goodness sakes. run SS for 6 months. you are at the best possible time to be taking advantage of SS, why do you want to mess around with aesthetics right now?
6 months out of an entire lifting career is a pittance.
just do it, and switch over to hypertrophy when you are much stronger. you will blow up like a freaking balloon.

[wgilbrech7]

Do Reg Parks beginner routine...nearly exactly the same as SS, great Strength Gains, but will give you better aesthetics

[NZninja101]

Do Reg Parks beginner routine...nearly exactly the same as SS, great Strength Gains, but will give you better aesthetics

Do you mean this:

Reg Park’s Beginner’s routine below was the exact one used by Arnold in his late teens to get huge! Like Park, he trained at this routine 3 times a week and it comprised mainly of heavy compound movements done with the “5×5″ protocol. But unlike the more popular 5×5 we see in Bill Starr’s routine, Park (like Mark Rippetoe today!) advocated that sets 1 and 2 are to be warmups for sets 3,4 and 5. In other words once you hit your max weight for five reps after two warmups, then crank out 3 sets of 5. For example, say your bench press is a max of 225lbs for 5 reps (which is about 90% of 1RM), the first set would be at 60% – 135 lbs, then the next warmup set could be 80% – 185lbs.

Reg Park’s Beginner’s Routine

Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20

Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

It looks good, thanks for telling me about it, I'll consider it once I've progressed a bit more, thanks!