Bodybuilding.net - Bodybuilding Forum

SS will hit the big three more often then that split ever will which is what you need right. If you work on improving your big three (squats, deads, bench) as much as possible then you *will* get bigger. (assuming you're eating)

Assuming you are a novice, then doing a good amount of work with the big three is your best bet at this point. No variations or fluff, just the basic big three and a few other choice lifts. SS is great for people who are starting out, as it concentrates on the big lifts without all the fluff. That way, you get lots of work in on the lifts that count in a very time efficient manner.

That said, if you don't like the program then there's no point in continuing with it. There are other ways of setting things up, and people always do better with things they like than with things they don't like.

I wouldn't suggest doing some kind of elaborate BBer split like you've written out above. Training lifts once a week, then throwing in a bunch of fluff exercises as well, is definately not the best way to go about things at this point. If you want to train 4 days a week, try having a Squat day and a Bench day maybe, train each twice a week, then put in a few other useful lifts after the main lift. Put in just enough fluff work to satisfy yourself, but try not to spend more time on flyes, extensions, pullovers, curls, calves, etc., than you do on major lifts. I know you want to do curls until your arms fall off, but for your gain's sake, try your best to channel your efforts.

Perhaps even more important than how you organize things, how are your going to plan your progression?

Cheers,
Jeff


PS: 4000 cals is a lot of food. It may be a bit overboard at this point. You want to eat enough to facilitate muscle growth, but not so much that fat starts piling on. I don't know your metabolism, so watch the scale, calipers, and waist measurement and adjust if needed bro.

But I did the big three for over a year! How can I expect to suddenly grow now?

4000 seems right for me because my metabolism is crazy. I'm a talll skinny teenager and everything I eat gets burned up instantly. I'm not too worried about putting on fat at this point, as long as it comes with muscle, and I will be doing 30 min morning cardio 2x a week.

Anyways, would this program work?

A B C days.

A = Chest (Bench + 'fluff'), Shoulders, Abs

B = Legs (Squat) + Biceps, Triceps

C = Back (Deadlift) + Abs, and whatever else I missed above [feel free to comment]

I'd be working out as previously stated, 4 times a week, Tues (A) Thurs (B) Sat (C) Sun (A) then it repeats.

Originally Posted by Dave76 View Post
NyRippetoe,
Here's another idea. The program in the back of SS is NOT the same program Mark teaches in his gym. Here's the "gym" program:

Monday
Squat
Bench/Military
Pull Ups/Pendlay Rows

Wednesday
Squat
Bench/Military Press
Dead Lift

Friday
Squat
Bench/Military
Pull Up/Pendlay Row

The workouts are NOT alternated A/B. They are done on the days shown. The bench/military are alternated each workout. One week you do bench twice, the next week you do military twice. Mark teaches the pull up to everyone. Pendlay rows can be substituted as you advance (which you've already done). You can do either pull ups or Pendlays or you can alternate them.

The point I'm trying to make is that deads are only done once per week. If you always do them on Wednesdays, you can back squat heavy on Mondays and Fridays and do light squats or front squats every Wednesday.

The light squatting day on Wednesdays should help you with both your squats and DLs. It works as a recovery day for squats and helps you be fresher for the DLs.





Got this from another forum.

Just skimming through the thread I'd say your problem is diet.

It doesn't seem like there is enough protein in there. The key is roughly 1-1.5 grams per pound of lean body mass (don't ask why there are imperial and metric units in there, just accept it ).

The other main thing is consistency, I noticed the one example of 'daily' intake and it didn't seem anywhere near enough cals and then further in there is a screen shot of a food journal and its definitely way off. 77 grams of protein won't make you grow.

I also noticed that your worried about funds. A weight gainer is basically a bunch of protein and a shitstack of carbs. I used to make my own weightgainer by throwing some dry oatmeal (1/2-1 cup) into my protein shakes. You need a big shake and you still might end up chewing half of it, but its dirt cheap. If you need some fat then take a bit of olive oil before the shake.

One other thing I wanted to say is that this kind of lifestyle is very psychological. If you don't think you're gaining or that you've plateaued, then you most likely will be living that reality. If I were you I would reset the thing, overhaul your diet and hit the weights with a fresh attitude.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Now you're finally starting to eat. Weights build strength, food builds size. Mix the two for best results.*

Rip's gym program is fine as well. Add weight each session, or if you can't do that, use some form of planned progression. Add some fluff work to satisfy your hunger

Jeff


* I shamelessly ripped this expression off. I don't remember from whom.

Check it out guys, I effing DOMINATED today. Here's what I ate;



I also did an "A" workout day on the Rippetoes' SS program.

Btw, how does the above diet look?

Keep in mind I'm ectomorph and pack on muscle with great difficulty.

Forget the whole endomorph/ectomorph thing....that's irrelevant to the conversation. The above diet is okay...not perfect, but it's definitely good enough. Feeling full? Just remember to try to keep the carbs clean. Low GI. You don't want to put it on as fat. If you're going to do high GI, then make sure it's in the morning or post workout.

WHOA!!!! That's a TON of food for a guy your size. Fifty three hundred cals. I can't imagine you needing that much day in and day out.

But hey, I don't know your metabolism. If that's what you need to gain weight, then that's what you need. Watch the scale; if you gain any more than 1-2 lbs per week then re-asses the situation. If you don't care about fat gain, then just go to town!

Good luck bro,
Jeff