Switching To SS...A Question!

[Francis333]

Now before I get flamed for having bad stats being a noob and all I would like to ask a question. I am not one of those guys that goes into a gym and only does bicep curls I actually understand the benefits of working all your muscles. Thats what my question is about. It is important to me to have big biceps, although looking at the SS exercises of: squat, deadlift, military press, bench press, and pendlay rows (doing them instead of power cleans) none of those exercises work the biceps.

Or do they? Will doing SS still make my biceps bigger? If any of you know thanks alot!

[Aminian]

yeeep.

[Francis333]

yeeep.

Which of them is supposed to work the biceps?

[wahesh]

rows will work bis, bench press will work tris. your arms will grow on SS dont worry

[hardcoreshit]

Rows help, and I've noticed size gains in my arms by squatting.

[Evanspec]

And if it's not enough for you, add in a few sets of barbell curls somewhere. Besides, SS is, hence the name, a starting program. Once you progress past, you will likely do much more isolation and targeted arm work.

[Jericoe]

why dont you just add in some ez bar curls? you have freewill

[Juustin]

When I followed stronglifts to a T for 1 month, I noticed absolutely no size gains in the arms even though I was extremely new to lifting and strength skyrocketed. Just add 3-6 sets of biceps to the workout you row during and 3-6 sets of triceps to the workout you bench during if bigger arms are a priority for you.

[WhiteKnight4U]

add in bicep curls

[Francis333]

Great thanks for all the advice guys. I just havent really taken that into consideration because I was told/taught not to **** with SS as I "dont know anything about weight training". This is what "kethnaab" has said about arms and SS:

"I bet you're worried about your arms. I honestly would not worry about your arms just yet. I think you'll be surprised how hard your arms will get hit. Give it a few weeks, and if you don't have sore arms by the weekend, then add in 2 sets, 8-12 reps of low incline skullcrushers and 2 sets, 8-12 reps Barbell, EZ-Bar or standing DB Curls on Fridays. DO NOT ADD THE ARM WORK RIGHT AWAY. Give it at least a few weeks. I'm betting you'll learn what I learned long ago...that direct arm work is highly overrated and can actually be counterproductive at times."

I think thats a good idea...but the thing that I am surprised is that he says direct arm work is highly overrated and can actually be counterproductive at times...is that true? Seems a little odd.

[7399martyn]

Any pressing/pushing exercise works the triceps. Bench and Overhead.
Any rowing/pulling exercise works the biceps. Rows and Pull ups.

And if it's not enough for you, add in a few sets of barbell curls somewhere. Besides, SS is, hence the name, a starting program. Once you progress past, you will likely do much more isolation and targeted arm work.

Also this. After you do your compounds you can do a few sets of curls and crushers.

[Francis333]

Any pressing/pushing exercise works the triceps. Bench and Overhead.
Any rowing/pulling exercise works the biceps. Rows and Pull ups.



Also this. After you do your compounds you can do a few sets of curls and crushers.

Very nice info man thanks. After a few weeks Ill add some crushers and curls on Fridays. What type (EZ, DB, Olympic BB) curls do you reccomend?

[7399martyn]

Do whatever type of direct arm work you want. Its a curl, not that important.

[Francis333]

Do whatever type of direct arm work you want. Its a curl, not that important.

hehe alright martyn. By the way, You look like you weigh alot more than 162 in your picture. What program are you doing right now and how many years have you lifted??

[7399martyn]

in my avi i am 162. im about 167 now.

I dont know what program im doing, im going to discuss it with my strength coach.

I have done Rippetoes, Madcows 5x5, and a bunch of other crap. I just did 4 months of Wendlers 5/3/1 which i think is a good program for people already lifting heavy weights.

Ive lifted since Jan 09, so almost 3 years.

[embulldogs99]

as a noob, you shouldnt be focusing on increasing the size of your biceps. the size will come. you need to learn how to properly do the main essential lifts, then you need to increase your strength in those lifts so you have a good base before you start focusing on the size of your biceps.

but to answer your question

bench and rows both work your biceps indirectly.

[Francis333]

in my avi i am 162. im about 167 now.

I dont know what program im doing, im going to discuss it with my strength coach.

I have done Rippetoes, Madcows 5x5, and a bunch of other crap. I just did 4 months of Wendlers 5/3/1 which i think is a good program for people already lifting heavy weights.

Ive lifted since Jan 09, so almost 3 years.

Hmm interesting. I am a man who has a high metabolism and finds it hard to put on weight. You think its still likely that I can put on the muscle mass just as easy as the next guy? Also Why have you never done your own program instead of one someone else made?

as a noob, you shouldnt be focusing on increasing the size of your biceps. the size will come. you need to learn how to properly do the main essential lifts, then you need to increase your strength in those lifts so you have a good base before you start focusing on the size of your biceps.

but to answer your question

bench and rows both work your biceps indirectly.

Perfect answer. Its just the annoying fact that people look/feel your biceps and judge you on that first.

[brandonlee72]

anyone have a specific mass program they like cause i wanna do one after SS

[7399martyn]

You can easily put on muscle, just get stronger and eat more.

I havent attempted to do my own program cos i dont know sh*t compared to Rippetoe, Pendlay or Wendler. Ill trust their advice and routine over mine.

[comps]

You can always add the option chinups (for bis) and dips (for tris) to ss.
2 sets of 8.

[NZninja101]

Babylover: 'If you want to curl, do the ****ing curls for ****s sake.'

Doing some direct work sertainly won't ruin the program. Maybe try the program without curls and then add them in if you feel they should be directly worked, as this will give you an indication as to the kind of volume that works for you, just a thought.

[Extuhsee]

Just from doing regular SS ive seen arm mass increase, triceps especially but some bi too. Just eating a lot and doing SS has made me gain so much i cant even believe it

[Francis333]

Yea thanks everyone. I think I will just stick with doing dips and pullups as part of the workouts. Then maybe 3 weeks in I will add curls and skullcrushers on fridays if I feel the need. Although I dont think that will be necessary if I keep up the dips and pullups. Man cant wait to get this program started tommorrow!

[LYMER]

Rows help, and I've noticed size gains in my arms by squatting.

You definitely cannot say that, because you do rows, and bench press.

Until you do a routine that is strictly JUST squatting, and you've hit your first plateau, please don't make rediculous claims!

[Francis333]

You definitely cannot say that, because you do rows, and bench press.

Until you do a routine that is strictly JUST squatting, and you've hit your first plateau, please don't make rediculous claims!

Yea I dont think squatting will give that much arm gains :S

[marquettedomino]

Yea I dont think squatting will give that much arm gains :S

Have you ever done a weighted squat without using yer arms. I wanna see a vid of that...lol

[marquettedomino]

Yea thanks everyone. I think I will just stick with doing dips and pullups as part of the workouts. Then maybe 3 weeks in I will add curls and skullcrushers on fridays if I feel the need. Although I dont think that will be necessary if I keep up the dips and pullups. Man cant wait to get this program started tommorrow!

and don't change the system and then bitch that it does not work in 2 months.... When you have progressed past SS then do a more advanced routine.

[Francis333]

and don't change the system and then bitch that it does not work in 2 months.... When you have progressed past SS then do a more advanced routine.

Yea thats what I was saying. Although kethnaab reccomends doing dips and pullups as part of the routine. Im not changing it barely. Like I said I probably wont add anything else besides those two exercises. Also when should I start seeing gains on SS? Keep in mind im skinny and have a high metabolism.

[woodard2589]

I was worried about it to, i'm actually doing babylovers ss instead. I do all the lifts in the routine then add in the extra work at the end of every workout like he says you can add. only been on it for three weeks but strength has increased a lot. too soon to tell for size. I was worried about doing a strength routine before so tried a split but was really sick of being so weak and then i got to thinking, I havent seen anyone at my gym that wasnt bigger then me working with 2/3/4 plates and most of those guys dont even do full ROM for 5 reps.

[Francis333]

Have you ever done a weighted squat without using yer arms. I wanna see a vid of that...lol

Haha true although I just dont think that squats are working the arms THAT much.