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  1. #1
    Not even my final form NZninja101's Avatar
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    Modifying SS for aesthetics

    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?
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  2. #2
    hmm Orlando1234977's Avatar
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    -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
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  3. #3
    You are on ignore CookAndrewB's Avatar
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    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.
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  4. #4
    logical mofo PowderMonkey's Avatar
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    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.
    .

    Crede quod habes, et habes.
    Believe that you have it, and you have it.
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  5. #5
    Registered User wgilbrech7's Avatar
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    Do Reg Parks beginner routine...nearly exactly the same as SS, great Strength Gains, but will give you better aesthetics
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  6. #6
    Not even my final form NZninja101's Avatar
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    Smile

    Originally Posted by wgilbrech7 View Post
    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抯 Beginner抯 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 𚾥″ protocol. But unlike the more popular 55 we see in Bill Starr抯 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抯 Beginner抯 Routine

    Workout A:
    Back Squats 55
    Chin-Ups or Pull-Ups 55
    Dips or Bench Press 55
    Barbell Curls 210
    Wrist Work 210
    Calves 215-20

    Workout B:
    Front Squats 55
    Rows 55
    Standing Press 55
    Deadlifts 35 (2 warm-up sets and 1 搒tabilizer set)
    Wrist Work 210
    Calves 215-20

    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!
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