Why the traditional Rippetoe/SS program sucks balls.

[Stenersonsize]

If ws just about to start ss. I'll try this instead.

[Hushred]

Which exercises (including the optional) should be done with a barbell and which with dumbbells?

Thanks in advance.

[superstylr]

Which exercises (including the optional) should be done with a barbell and which with dumbbells?

Thanks in advance.

All with barbell, except the optional arm and shoulder exercises which can be done with dumbbells if you want.

Read the stickies in the exercises section to see correct form for these exercises

http://forum.bodybuilding.com/showth...hp?t=118920551

[Hushred]

All with barbell, except the optional arm and shoulder exercises which can be done with dumbbells if you want.

Read the stickies in the exercises section to see correct form for these exercises

Might be a stupid question... but could I do the exercises that I could use dumbbells with dumbbells, since by using dumbbells you use both sides of your body more equally?

[Farley1324]

Might be a stupid question... but could I do the exercises that I could use dumbbells with dumbbells, since by using dumbbells you use both sides of your body more equally?

The easiest answer is that if you have to ask this question, no, just use the barbell

[advanced20]

would you recommend this for an intermediate lifter? close to a year of lifting.

[7399martyn]

would you recommend this for an intermediate lifter? close to a year of lifting.

if you cant squat 3 plates, bench 2 plates and deadlift 4 plates this program is suitable for you.

[bird92]

Squat - 110kg x 5
Bench - 95kg x 5
Deadlift - 135kg x 5

Would it be suitable for me to start this programme, 4 days a week?

[floydd247]

Everyone should read practical programming.

I will admitt that I only read the first page of this thread. I would say that I agree with the OP for the most part, mostly just because I think manipulating small details of any program is necassary.

Rippetoe and Kilgore also think people can customize SS and other beginner programs (any program actually) in some way. I think everyone should read this book because it concentrate more on the logic behinds programs rather than just "do this stupid and f*** it up" They actually give multiple versions of SS in that book. (Although I do think simplicity is nice for the beginner because he doesn't understand much about lifting yet.....but if he is using SS he is likely smarter than most beginners about lifting IMO)

I will agree that beginners need to get strong before moving onto splits or more goal specific programs. Every type of lifting (weightlifting, powerlifting, BB, athletics) requires strenght so everyone should get strong first! Everyone should try to atleast

press 1x bodyweight
bench 1.5x
squat 2.0x BW
deadlift 2.5x BW (Atleast close anyway, since BW will likely increase as you get stronger)

Sorry if this is redundant of other posts on this thread. Sorry if you don't like my strength gauge, but whatever your method is that is fine. Just get strong, before you specialize.....especially aspiring bodybuilders or beach bros.

But like the OP says....feel free to add some curls if you want. They won't have very much effect on your recovery and it's better than giving up the whole program for a pump/split routine when you don't have any base strength.

[MrNoobKid]

A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry

B
Front squat 3x5
MP 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work


*For workout A do i do all Chins in 1 set of 15-20 ? Also In Optional i choose a workout listed ?

[HYMENATOR]

*For workout A do i do all Chins in 1 set of 15-20 ? Also In Optional i choose a workout listed ?

If you can do 15-20 chinups in one go then have at it Optinal I'm guessing = do them all if you can be bothered, do ones you want or not do them at all it's up to you

[Oggie22]

If you can do 15-20 chinups in one go then have at it Optinal I'm guessing = do them all if you can be bothered, do ones you want or not do them at all it's up to you

I prefer to split it into 2x10 or 3x6-8
As for optional, you can do whichever ones you feel like doing. You can do all of them, some of them, or even none of them if you don't feel like it.

[iMac46]

what other assistance exercises can i add aside from those mentioned like pull-ups, bicep curls, flies, dips, etc. ? Thanks guys.

[ATeeGee]

what other assistance exercises can i add aside from those mentioned like pull-ups, bicep curls, flies, dips, etc. ? Thanks guys.

You won't need anymore.

[gahptramsenoru]

what other assistance exercises can i add aside from those mentioned like pull-ups, bicep curls, flies, dips, etc. ? Thanks guys.

if you want to maximize your gains, your need to do cable reverse grip behind the head curls with the ez attachment whilst using fat gripz, and do 12 sets, and fail at exactly 12.34656 reps, you will add 3 inches to your biceps in the space of around 32 minutes

[iMac46]

You won't need anymore.

alright. thanks

[ATeeGee]

alright. thanks

You could add in more at your own discretion; but to some degree it will hinder progressive.

[Killer0Kevin]

Stupid question,

What are MPs?

[Medinaaaa]

Stupid question,

What are MPs?

Military presses, google it or youtube it. Pretty much a press that uses shoulder mainly.

[iMac46]

my gym does not have 2.5 lbs plates. How should I go about increasing the weight of my lifts every session? The smallest they have are 5 lbs plates.

[iMac46]

Stupid question,

What are MPs?

Military Presses

[Medinaaaa]

Military Presses

Buy 2 2.5 plates, should cost around $5

[iMac46]

Buy 2 2.5 plates, should cost around $5

then bring them to the gym?

[strokeseat2013]

For the chins, I can't even do consecutive sets of 5 with proper form. Should I just go for something like 5 x 3 to maintain good form?
And what are the strict rows? I searched for them on youtube and found "Pendlay style" rows, is that the same thing?
Thanks .

[superstylr]

For the chins, I can't even do consecutive sets of 5 with proper form. Should I just go for something like 5 x 3 to maintain good form?
And what are the strict rows? I searched for them on youtube and found "Pendlay style" rows, is that the same thing?
Thanks .

1. Yes. Increase reps per set when you can.

2. Strict rows = any type of barbell row without a large amount of hip/knee movement to help get the weight up. You can do pendlay style rows if you want, or bent over rows. It's up to you.

[HYMENATOR]

For the chins, I can't even do consecutive sets of 5 with proper form. Should I just go for something like 5 x 3 to maintain good form?.

I like to pick a number like 20 chins, and then take as many sets as it takes to get to 20. So I might do, 6,5,5,4. For Rows I'd youtube Bent Over Barbell Rows.

[NaturalFTW]

My mass gains have been good but strength is still pretty horrible... might try this routine out do you guys think it would be a good idea? I've been lifting for a year.. but lifting SRSLY and knowing what i was doing since around my join date.

[HYMENATOR]

My mass gains have been good but strength is still pretty horrible... might try this routine out do you guys think it would be a good idea? I've been lifting for a year.. but lifting SRSLY and knowing what i was doing since around my join date.

Do it, if it's good for anything it's good for increasing your main lifts which you could then take back to a bodybuilding routine and move more weight around.

[NaturalFTW]

Do it, if it's good for anything it's good for increasing your main lifts which you could then take back to a bodybuilding routine and move more weight around.

still don't understand how this works. Is it like this?

Day 1: on
day 2: off
day 3: on
and repeat?

[HYMENATOR]

still don't understand how this works. Is it like this?

Day 1: on
day 2: off
day 3: on
and repeat?

Pretty much. Original SS has you working MON, WED, FRI so 3x a week. You alternate between workout A and B.

Week 1: ABA
Week 2: BAB etc

OP of this thread says go 4 or even 5x a week if you're feeling up to it.