Guys, I am genuinely conflicted here.
So, I have been lifting for close to 8 months now, and I have been on a split since a long time. I have made both strength and hypertrophy gains, and my current stats are these:
>OHP: 50 kg.
>Bench: 70 kg(maybe more).
>Squat: 90 kg.
>Deadlift 120 kg.
I am 163 cm, and a month ago I was 57 kg. I came here from 50 kg, and stats that were somewhere around these:
>OHP: 25 kg.
>Bench: 30 kg.
>Squat: 35 kg.
The thing is, my main goal isn't looking better. I lift to get stronger. Pic related is me and my routine, as you can see I do both compound and isolation exercises. Will I get stronger if I replace it with SS/SL? Keep the fact that I can't consume more than 500 calories above maintenance.
At 163cm you should pick a height routine.
Pic related: 1xF.
If you don't think that's suitable, go for SS/SL for few months, reach intermediate lifts, and switch to an intermediate routine. Do your chin-ups/dips.
I'd say go for it. Your progress is alright, but not great for 8 months. I'd expect you to have made far more gains on SS/SL in the same time and by spending far less time in the gym.
Your lifts are still low enough that you can expect to make good progress on a beginner program so give it a try.
>Keep the fact that I can't consume more than 500 calories above maintenance.
Mind if I ask why not? Even then though, that should be ok as long as you're actually factoring in exercise into your maintenance figure, and you're getting enough protein.
My lifts are intermediate for someone my weight, already.
>and switch to an intermediate routine
Such as? Will this routine give me more strength gains than my current routine?
Oh, and I just can't keep it down. The only way for me to do that would be by eating a lot of candy, and that makes me sick. If I drink more than half a liter of milk, I can't stop farting the next day.
If your goal is strength why the fuck did you do a split? Did you even read the sticky?
Your lifts are attainable in 3 months on SS
Do ss until you stall a few times and then hop on madcow or TM
>If your goal is strength why the fuck did you do a split? Did you even read the sticky?
I did compound exercises as well.
>Your lifts are attainable in 3 months on SS
Maybe, and that is if you are a normal person, not an abominable goblin-like creature such as me.
>Do ss until you stall a few times and then hop on madcow or TM
Ok. So, this will make me stronger, yes? Does everyone agree with this? By the way, what if I want to incorporate some push-presses or snatches to this? Would that work?
Are those lifts 5 reps?
Deload 10% and start SL5x5, then do the program as normal.
Deload after 3 fails in a row, lower volume after 3 deloads.
You'll soon be doing 3x5, then 3x3, then 1x3.
Absolute beginners can get up to a year out SS/SL, you're not starting from 0, so you'll get everything you can out of the programs in less time.
After that you can switch to something like Madcow or whatever suits you at the time.
>Absolute beginners can get up to a year out SS/SL, you're not starting from 0, so you'll get everything you can out of the programs in less time.
Can I? My lifts are intermediate already, do you think that I can still benefit from SS/SL more than I can benefit from Madcow or Texas Method?
Also, I do know that this is going to sound stupid, but bear with me. Do I just pick one of the routines listed here:
Or do I need to adjust them or what?
Thats pretty bad progress for 8 months in terms of strength and hypertrophy. Just do something like SS and dont overdo the bulking and get enough sleep.
I made the same msitake as you and what you achieved in 8 months could have been 3.
SS is not a troll, GOMAD is. You won't get fat on SS. Just do your dips and chinups with it and you will get alot stronger and look better.
No I thought I was a special snowflake too. Youre not.
Biggest factors for making SS work:
>Staying in a caloric surplus
>Get alot of sleep consistently
>Stay hydrated, drink alot of water
>Pic related: 1xF