Main reason i wanted to workout was to get a big upper body and be lean with low bf%. Obviously need to EAT. SLEEP. LIFT. I keep seeing threads about people doing SS like me and aren't gaining mass. I just want a big upper body with 1 day of legs.
I don't wanna be a body builder, i just want to gain weight and size. Is SS really gonna give me a big upper body or like i want.
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Thread: I want Size over Strength
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01-30-2012, 09:27 PM #1
- Join Date: Sep 2010
- Location: Redondo Beach, California, United States
- Posts: 777
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I want Size over Strength
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01-30-2012, 09:30 PM #2
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01-30-2012, 09:38 PM #3
Heres your split
Chest, Triceps, Abs
• Bench Press 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
• Incline Press 3 sets 4-6 reps
• Push ups 2 sets failure
• Close-Grip Press 3 sets 8 reps
• Dips 2 sets failure
• Crunches 5 sets 25 reps
Back, Biceps, Forearms
• Pull ups 2 sets failure
• Deadlift 3 sets 4 reps (2-3 warm-up sets 12 reps)
• Barbell Rows 3 sets 4-6 reps
• Lat Pull downs 3 sets 8 reps
• Barbell Curls 3 sets 8
• Dumbbell Incline Curls 3 sets 8 reps
• Wrist Curls 2 sets failure
• Reverse Wrist Curls 2 sets failure
Legs, Deltoids
• Squats 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
• Lunges 3 sets 4-6 reps
• Leg Curls 3 sets 8 reps
• Barbell Shoulder Press 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
• Dumbbell Shoulder Press 3 sets 4-6 reps
• Side Laterals 3 sets 8 reps
• Calf Raises 4 sets failure
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01-30-2012, 09:40 PM #4
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01-30-2012, 09:42 PM #5
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01-30-2012, 09:43 PM #6
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01-30-2012, 09:43 PM #7
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01-30-2012, 09:48 PM #8
- Join Date: Sep 2010
- Location: Redondo Beach, California, United States
- Posts: 777
- Rep Power: 0
I'm trying to gain size ASAP. I think on a split i will gain a lot more and have good gains... I have to make the decision at some point. I'm really wanting to see results for SS but if i work out my chest/tris in one day with multiple exercises that hit it, woouldn't it give the muscles more ways to grow by different tears? idk if that makes sense. i'm kinda high.
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01-30-2012, 09:48 PM #9
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01-30-2012, 09:50 PM #10
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01-30-2012, 10:17 PM #11
- Join Date: Mar 2011
- Location: California, United States
- Age: 31
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I didnt do SS when I started, but it took me a while to finally figure out a split that worked. The 3 day split above is pretty good. You could also turn that into a 4 day split if you wanted and separate shoulders/traps and legs. I've been doing the 3 and 4 day split for a while and have been seeing steady gains
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01-30-2012, 10:21 PM #12
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01-30-2012, 10:21 PM #13
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01-30-2012, 10:22 PM #14
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01-30-2012, 10:26 PM #15
- Join Date: Mar 2011
- Location: California, United States
- Age: 31
- Posts: 143
- Rep Power: 160
My 4th day is legs (and sometimes abs if I feel like doing them). Mainly serves as a rest day for upper body. I mainly do this because if I put legs in with shoulders/traps I'd be at the gym for too long. I will eventually combine them though because theres some good compound leg/shoulder exercises.
SS is a good option though if you're just starting. I didnt do it so I wouldnt know personally but its worth considering. No one is the same so what might work for one person might not work as well for another.
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01-30-2012, 10:39 PM #16
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01-30-2012, 10:48 PM #17
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01-30-2012, 10:54 PM #18
Man save yourself the trouble and DO SS. Will you look like arnold? No... The fact of the matter is you CANT fail on SS if you eat and sleep, its that simple, and its supposed to be, its the best place to start. You can even go on SSfourms and talk to ripptoe and find more about it even though all u need is on this forum in the sticky. Now what u would want is babylovers SS, and i personally love it over the normal SS program. Dont worry about gaining fat during this, because when your done just cut and you will be glad you did SS, years down the road if you dont do SS or a very similar routine, youd wish you had by similar I mean full body workouts, you want to use your newbie gains to the best you can for optimal progress.
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01-30-2012, 11:05 PM #19
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
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3 words OP. Babylover's Starting Strength. Addresses physique imbalances from SS whilst still providing quick linear progression in all the main lifts.
'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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01-30-2012, 11:07 PM #20
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01-30-2012, 11:10 PM #21
- Join Date: May 2011
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- Age: 30
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'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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01-30-2012, 11:22 PM #22
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01-30-2012, 11:29 PM #23
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01-30-2012, 11:43 PM #24
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01-30-2012, 11:48 PM #25
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01-30-2012, 11:53 PM #26
Dude I already told you, you can customize SS to exactly what you want. You can add in curls at the end on Mondays and Fridays like I do. Its sort of like combining a full body routine and a split routine. Just add in whatever you need, but every single day you lift (3x a week) you should be squatting and doing either shoulder press or bench press. Deadlift once a week if you're gonna squat 3x a week. Literally everything else is up to you, now go make your OWN program for the goals YOU want!
500+ Just say rep back
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01-31-2012, 12:23 AM #27
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01-31-2012, 12:48 AM #28
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01-31-2012, 01:54 AM #29
- Join Date: May 2011
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01-31-2012, 01:59 AM #30
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