>squat every workout
>60% of volume on lower body
Is this program designed for girls who "want a big booty"? Or submissive homosexuals? Why so much squatting relative to everything else?
It's not designed to make you look good - it is designed for general strength.
It's even lol bad for powerlifting.
More effort put into squat when deadlift makes up 40% of your total.
Terrible regime for building a competitive bench press.
OHP is an accessory in powerlifting, why ever do it as a main lift over bench?
Good luck having imbalances from trying to move as much weight as possible over the shortest "legal" range of motion instead of aiming for general and balanced strength through the biggest functional ROM.
OHP is a man's lift. Used to be in Powerlifting competitions but arching the back got to be an issue. It's been swept under the rug now but God damn is it a more impressive lift and better recruiter of the upper body than the Bench. Switch out your bench with the Press for a l promise you your bench will skyrocket.
yes you will just do more deadlifting
>I should follow a program called "Ice Cream Fitness"
>written by a fatass that gets derided everywhere
>basically reordered SL with some nonsensical accessories, and not even good ones like dips or deadlifts, not to mention insane volume
>still squat every workout!
You're an idiot.
So you should start calling a clean a "squat clean" from now on, imbecile. The press is the standard movement. The bench press is the press from a bench. It's the bench press that needs the qualifier, not the (overhead) press.
I really don't see how SS or SL is better than just doing a fucking split.
You're in the gym for fucking 3 lifts and you're out in 25 minutes? Do you even break a sweat?
I always see scrawny fucks hitting the squat rack. They'd come in the gym for about a month or two and then are gone forever. I only assume they found some nerdy ass routine like SS instead of building up the courage to just ask ANYONE who lifts what they should do.
>> implying DLs and squats are even remotely close in hip and knee mechanics
that's kind of the point retard. if you are stopping your squats because your legs and ass are too big then you can replace it with more floor pulls.
It's not a bodybuilding program either - so why would anyone apart from people in sports use it?
Go read powerlifting to wins and his recommendation on powerlifting specific programming for novices. The guy is an elite powerlifter and is highly recommended by Candito (world class top 3 in his weight class powerlifter).
Even Candito on his channel slates SS as a novice powerlifting program. So elite, world class powerlifters are saying it is shitty for novice powerlifters and u 3, shit tier /fit/ athletes know better?
Have you ever done either program? Even basic SS with no accessories takes me 1.5 hours to do. There are warmup sets. 3 minute rest intervals. At high weights it's grueling. And I sweat like shit when I'm deadlifting.
>Go read powerlifting to wins and his recommendation on powerlifting specific programming for novices
he literally says SS is one of the best for absolute novices but its main issue is that it isn't specifically developed for powerlifting. he never says its a garbage program. why dont you read it?
So why is it even mentioned or recommended to people interested in building a good body - like it is on here.
Wanna look good > fit says SS
Wanna powerlift > fit says SS
don't fucking deny it all you neckbeards have been peddling this shit to beginners for ages. All you fuckers are doing is hurting people's gains.
If you just say "press" then every gym bro is going to think you're talking about bench press or ask "what kind of press?". Why not have the extra clarity by calling it by its most common name?
It's good for getting noob gains. Honestly whatever you do for your first couple of months isn't going to matter much in the long term but SS is pretty good for establishing a solid base of strength.
I am a newb currently doing Reg Park's + accessory exercises and squats are by far my favorite exercise from all. I almost puked on the last set today.
Will I end up looking like all those "who've fallen for the SS=GO MAD troll"?
>Still doing double the volume on lower compared to upper
ICF has the same shortcoming. It just adds a bunch of accessories to try to compensate for that, but I don't understand how that routine can be executed on any serious weight and with warmups in less than 2 hours.
ebin strawman bro. so using your logic, once a bodypart is bigger than you want you should start working on it twice as hard?
because SS is a meme retard. did you think the other 99% of shitposts on this board are serious too?
I'd rather not waste words and say "overhead press" when the "overhead" is not necessary at all. Just like I can refer to a clean as a clean without needing extra words to differentiate it from a power clean. Yes it's semantics but all this "overhead press" and "military press" bullshit has to stop, when 40 years ago it was known by one name - the press. And still is, refer to the "clean and press" - not "clean and overhead press".
>That's nice, now care to address any of my points?
post something worth responding to and I will
depends on genetics but if the program is squatting every workout then probably
How the fuck does it have the same shortcomings if you use accessories to fix the problems with it lol??
You're talking like accessories will not fix the problem. Also that massive amount of volume is exactly how people trained from the golden age as natties - and they looked better than most people on steroids do today, as naturals (ala Steve Reeves - who trained massive amount of volume full body).
It's called clean and press because if you're doing a clean it should be fairly obvious which type of press you're doing, you're not going to be laying down after doing a clean just to bench it. The term press predates a bench press so there was no need to differentiate from a bench press or overhead press. Since now there are several types of press (incline, decline, flat, overhead) clarifying is a fairly useful thing.
Or you can just continue calling the original kind of press a press. Use the qualifier only when absolutely necessary. If you look at photos of old meets, the boards would say "press" not "overhead press".
Nice dubs. But before cars existed a horse drawn carriage was simply called a carriage. Now that there are other (more commonly used) types of things, the modifier should be used to clarify. Language can change and it isn't something to oppose so adamantly.
It's not that I don't believe you, but, I need to.see it to believe it.
>60% of volume on lower body
SL, 33% of volume is back, then legs at 31%. Though that might be because I added cable rows and lat pulldowns.
Chest is sitting at 13%; I should probably add fly's.
So I'm 3 months in to SL and today, including warm ups I'll be doing:
You think that's going to happen in 25 minutes with no sweating?
What a fuckin retard. If a single bodypart was lagging, would you stop training your whole body except for that body part or would you just add more volume to it?
Anyone can tell you 're a curlbro when you 're using phrases like "too big" and "stop squatting"
You've almost made it bruh.
Did you manage to do that in a straight, linear, progression, or did you fail/deload at all?
It just seems like a shit program to do with any kind of intensity. I'm doing SS and I feel beat up after just doing the regular SS routine. And that's 3x5 as opposed to 5x5. Then you want me to add a bunch of isolating accessories I have almost no energy for, let alone time. Some of them seem useless to me, like shrugs or cable crunches. My ideal program would have dips and chinups in it instead, maybe curls, flyes (db or cable), maybe inline bench (I need the chest gains). I don't see the need for tricep extensions with benches, presses and dips already there, but if you want that extra arm size...
Lowering your volume on an exercise and ditching the most fundamental loaded human movement are two different worlds. Your naivety showed itself clearly from the moment you implied that squats train your legs and not whole body.
SS is for building a strength base. It's not a powerlifting or bodybuilding guid. This and Bill Starr's routines had athletes that used explosive/triple extension movements in mind. Most of your power is going to come from the hips. Football players on the line and scrimmage require a tremendous amount of force and that's gonna come from having a solid core and leg tanks. Strengthen the fuck out of that posterior chain.
Failed once on 4th set at 45kg and 47.5kg but hit it at the next one, pic related.
Never lifted before but used to do a lot of push-ups/pull-ups/running. My legs were DYEL, my thighs and ass have grown massively. Was 74kg in February, now 78kg. 180cm tall, 32 years old. Lucky I guess.
jesus christ turn down your autism. squats are not necessary at all. what I said was stop squatting if you find your legs and ass are getting too big which is what squats primarily target. floor pulling movements will train your entire posterior chain in a more aesthetic fashion.
Why are you doing 2 warm up sets of the empty bar and 3 sets of increasing warm up sets on top of that at those weights?
Godamn is that a lot of warming up, most likely at the expense of your final lifts.
yes different exercises work different muscles and if you find that an exercise primarily works a muscle that you don't want to get any bigger you should do less of it. even an autist should be able to understand this logic. maybe you just can't understand what it means to want to look good.
Came here to post ths, thanks for saving me the trouble.
>I have never squatted more than lmao2pl8 for reps outside of the smith machine and/or I am baiting
Nigger squats work your back a lot, unless you confuse squats with (leg press + good mornings)
Same with front squats and abs.
SL isn't anything like this.
It has one 5x set of warmups with the bar, one 3x set of 1/3rd your 5x5 set that you're going to do at the end of your warmups, and one 2x set of 2/3rd.
So for 100kgs it looks roughly like this:
or in another way:
Enjoy showing off that joocy boipussy to your boyfriend. Meanwhile I'll be flexing in front of the mirror and having girls pinch my huge traps.
Someone should tell whoever made the SL app that.
>using someone else's warmup calculator
>not writing your own
Do you even want to make it?
You actually spent money on the app. Holy fucking kek.
jesus even blaha's dick is shaped oddly. He really does have a piggish and confusing physique, and this is coming from someone who thinks his advice is sound. Why in God's name won't he cut?
That's some great progress anon. Your warm up set of 35 was my last working set yesterday, and I fucking struggled with that last set of 5. Hopefully on Monday I'll be able to pump out the 37.5 no problems.
I really want to make that 1pl8 OHP.
It's easy, means all I have to do is lift. I'm not so much of a Jew I can't afford £1 - fuck, I make more than that in the time it's taking to type this. Besides, I like the program and the app, I don't mind giving someone something for that.
SS makes you stronger in general. It's a beginner program; it isn't going to give you your goal body or your goal lifts in 6 months. What it does do is stress your CNS to levels more appropriate for building hypertrophy if you decide to go down that route.
>Is this program designed for girls who "want a big booty"? Or submissive homosexuals?
Is nobody else gonna point this out? If you care so much about looks, you're the fuccboi; probably making digs at useful programs because of your insecurities derived from still being closeted.
It was specifically designed for 15/6 year old twinks to put on a lot of mass useful for High School American football.
It's not a general purpose program/instruction manual, though it has been marketed as one on the internet in order to sell more copies.
Wait is this how you're supposed to warm up? What I'm doing atm is the exact opposite (higher volume but less sets)
10x20 (NOT 5x20 and then 5x20)
5x5x95kg (70 if DL day bc. I do front squats then)
5x5x40kg (piss weak shoulders I know)
5x5x(BW minus 20kg)
Total takes like an hour or so, 90 min total if you include 10 min LISS at the start and some other accessories like lat raises, flies etc in the end
>Is this program designed for girls who "want a big booty"? Or submissive homosexuals? Why so much squatting relative to everything else?
you said you read the fucking book, right? >>31947132 because I don't believe you. he literally gushes for ages about the squat. also the deeper reason you're squatting so much (besides rippletit's fetish for the exercise) is that "strength" in humans comes from the upper legs and torso. this is why you can squat and deadlift so much more than OHP. moving heavier weight also has other benefits. again, read the book.
>It's even lol bad for powerlifting.
>It's not a bodybuilding program either - so why would anyone apart from people in sports use it?
because it's basically a program for football players, strongly influenced by Bill Starr's programs described in his book: "The Strongest Shall Survive: Strength Training for Football”. lower body strength is more important than upper body strength in football. the program also aims to put as much muscle mass as possible, quickly (disregarding fat gain or imbalanced physique), which is easier by putting the majority of volume on bigger lower body muscles. no idea why everyone here recommends it for any beginner