Bodybuilding.net - Bodybuilding Forum

i know that everyone on this board is really high on the starting strength program (and for good reason, it is a great program), but if you aren't enjoying it and you aren't making progress doing it i think that it would be fine for you to try a program like max-ot. i've spent a lot of time looking at old threads and old training journals and there have been a number of people on this website who have tried the program. some have seemed to like it, while others have thought that it was a little too rough on the joints and things like that. if you are going to try max-ot i recommend that you look at some of the old threads and journals to see what other people's experiences with it were and what worked best while they were doing it so that you can maximize your success on the program.

I'm thinking about going back to SS but wouldn't a 4-day split be better, something like my original "program 2" routine? (on page one of the thread)

Or something like...

Day 1, Chest, Arms, Abs
Day 2, Legs, Abs
Day 3, Back, Arms
Day 4, Shoulders, Abs,

... confused. I'm about to start my routine hardcore extreme tomorrow. I'm off on the right foot, I consumed 4000 cals today. I feel like I got nutrition down STAT after reading up on everything yesterday. I'm just in the market for a good routine right now.

I'm ready to go hit up SS again for a month and see how it goes, sound good?

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.

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.