I've been able to stay at the same weight for a year of Rippetoe SS, I had consistency (3x a week) and ate a lot. I'm thinking of doing a new program. I'm currently 6"3, 18 years old, and weigh 179.

Obviously SS isn't stimulating my muscles.

Two programs I'm considering trying;

Day 1

This session focuses on hypertrophy with each set being taken one rep away from failure. It allows the metabolic system to be stimulated without causing any undue stress to the nervous system.

Day 2

This session acts as an active recovery day. The load is light enough not to cause fatigue but high enough to stimulate blood flow to the muscles to aid in recovery.

Day 3

This is the heavy day. This session focuses on stimulating the high threshold fibers involved with maximal strength as well as working on improving the efficiency of the neuromuscular system.





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Or, program 2;

Day 1, Chest, Arms[forearms too]. .abs
Day 2, Legs .abs
Day 3, Back, Delts .calves
Day 4, Off.



Day 1.----

Chest, Arms, & Calves.
[pyramid increase weight each set]

Chest.
Bench Press 4 sets 10,8,6,6 reps. (replace with dumbell because of longer arms.)
Incline DB Press 3 Sets 8,6,6 reps.
Flyes 2-3 sets 6-10 reps.
DB Pull-pvers 2 sets 10-12 reps.

Triceps.
Close-Grip Bench 3 sets 10,8,6 reps
Decline Tricep Ext. 3 sets 8,6,6 reps
Dips 2 sets 6-8 reps.

Biceps.
Barbell Curls 3 sets 10,8,6 reps
Incline Curls 2 sets 8, 6 reps

Calves.
Seated Calf Raises 4 sets 15, 12, 10, 10 reps.




DAY 2. ----

Abs & Legs

Abs.
Incline Sit-ups 2-3 sets Max Reps
Incline Knee Raises 2-3 sets Max Reps

Legs.
Leg Extensions 2-3 sets 10-15 reps
Squats 5 sets 12,10,8,6,6 reps [last two sets = maximum weight]
Leg Press 3-4 sets 12,10,8 reps
Leg Curls 3 sets 10,8,6 reps
Stiff-legged Deadlifts 3 sets 10, 8, 6 reps

Day 3. Rest Day---

Day 4. ----
Shoulders, Back, Calves

Shoulders.
Military Press 4 sets 10,8,6,6 reps
Side Laterals 3 sets 10,8,6 reps
Bent-over Laterals 3 sets 10,8,6 reps
Barbell Shrugs 4 sets 10,8,6,6 reps

Back.
Wide-Grip Chins 3 sets 10,8,6 reps
Barbell Rows 4 sets 10,8,6,6 reps
Deadlifts 3 sets 10,8,6 reps

Forearms.
Wrist curls 2-3 sets 10-12 reps

Calves
Donkey Calf Raises 4 sets 15-30 reps.