SS

[Anonymous No.9170302]

Hi /lit/, so what's the general consensus on pic related?

[Anonymous No.9170311]

Not a work of literature.

[Anonymous No.9170365]

Good Introduction to Barbell Training but fails to achieve the depth that (many) other russian works did in regards to weightraining in general.

Now fuck off to /fit/

[Anonymous No.9170367]

Well, it is a book, but I wouldn't say it is an instant classic

[Anonymous No.9170371]

>>9170365
>but fails to achieve the depth
kek

[Anonymous No.9170589]

>>9170302
Sick of these "Pomo" pseuds shitting up /lit/. There is nothing of literary merit about these obscure novels so gtfo unless you want to discuss actual classics you pretentious fuck.

[Anonymous No.9171375]

>>9170365
this man knows

Start with Medvedyev.

[Anonymous No.9171420]

>>9170302
Useless unless you start with the Gomads

[Anonymous No.9172464]

>>9170302
overrated

[Anonymous No.9172581]

>>9170302
Good introduction to the lifts.

Personally I think GSLP is a better starting program.

[Anonymous No.9173002]

Not bad. It's a good intro but I feel it is way too light on volume. I switched to Stronglifts pretty quick. Pretty similar but stronglifts is free and you can get a free app which is actually pretty good. Makes graphs and shit of your progress like a workout diary but in an app which makes it easy. Get strong pretty quick

[Anonymous No.9173149]

>>9170302

[Anonymous No.9174360]

>>9170589
Not sure if bait.

[Anonymous No.9174832]

fuck off /lit/ none of you probably read it.
The book is genius,its explanation of correct body mechanics while pushing or pulling a weight correctly is of extreme importance for athletes and those wanting to.. dare I say it.. start gaining strength.

[Anonymous No.9174857]

>More volume.
ie. 1st lift is 5x5
everything else on that day 3-4 x 8-12
>Hamstring curl, bicep curl, tricep extension/dips.
for joint health, injury prevention and BIG fucking GUNS.

The basic logic and principles introduced in the book are pretty good, especially for a generic specimen that is training without aims.

A recommended reading for anyone that wants to get into barbell training.

[Anonymous No.9174951]

>>9173149
wew

[Anonymous No.9175208]

>>9174832
> low-bar back squat

for what purpose?

[Anonymous No.9175224]

>>9175208
For the purpose if you can't fit to ATG for reasons.

[Anonymous No.9175238]

>>9170302
>tfw to intelligent too ape around lifting metal with brainlets

[Anonymous No.9175249]

>>9175238
>too stumpid to find beauty in simplicity.
congratz, nature laughs at you fucking retard.

[Anonymous No.9175263]

Is there a book about smolov?

[Anonymous No.9175268]

>>9175249
>to smart too not be able to deconstruct everything I see

[Anonymous No.9175271]

>>9175263
Most documents about Smolov's system are articles/interviews/scrapped from the Internet's discussion forum PDF files.

[Anonymous No.9175494]

>>9175263
a compendium of misc shitposting
just follow a smolov like plan

[Anonymous No.9175671]

This is what you will look like if you do SS.

[Anonymous No.9175685]

>>9175671
Roastable to a degree but I'd hire him to lift boxes or some shit.

[Anonymous No.9175799]

>>9175671
That's if you do the meme SS, not if you do SS properly.
But no one reads the fucking book, they just take a random SS variation from the web and do gomad for some stupid reason.

[Anonymous No.9175830]

>plebeian
going to a loud, smelly gym, putting heavy things up and down for hours on end like a sperg, consuming nutrition supplements

>patrician
becoming an Olympian-level gymnast, learning aesthetic feats of control and elasticity, living off prana

[Anonymous No.9175852]

>>9173149
holy shit

[Anonymous No.9175871]

>>9173149

[Anonymous No.9175949]

>>9173149
This is bullshit, because SS has more arm work than lower body work.

[Anonymous No.9175995]

>>9175949
>SS has more arm work than lower body work
You gotta be baiting.

[Anonymous No.9176001]

>>9175799
>That's if you do the meme SS, not if you do SS properly.
That guy (Zach Evetts) LITERALLY trained with Rippletoe in person. What do you mean he did the meme version of SS?

[Anonymous No.9176148]

>>9175995
>lower/week: 9 sets of squats + 1.5 sets of deadlifts
>upper/week: 9 sets of pushing + 4.5 sets of P. rows (if substituted for p.cleans)
>recommended accessories/week: 4.5 sets of dips + 4.5 sets of chins
>total: 10.5 sets lower, 22.5 sets of upper per week
The squat volume is in fact comparatively low. And if you claim chins, dips, and compound don't train arms adequately, you're simply ignorant and/or have fallen for a splitfag meme.

[Anonymous No.9176187]

>>9176148
Here's Rippletoe's official program:
http://startingstrength.com/get-started/programs

Please point out where he recommends chins or dips as accessories. You don't add in chins until Phase 3 which can take months to get to. If you substitute power cleans for rows, "You're not doing the program".

If you're trying to claim that OHP and flat bench alone will evenly develop your front, side, and rear delts and not leave you with dangerous muscular imbalances, you're a fool. If you think your triceps and biceps will develop without any isolation and by doing chinups once or twice a week, then you're a fool.

Don't get me wrong, SS is great if you want to get really strong (and really fat) in a short amount of time. But the majority of people who start working out want to get healthier and look better, neither of which SS will do (no, gaining 2-3 pounds a week and wrecking your joints/back with heavy compounds will not make you healthier).

[Anonymous No.9176199]

>>9175799
>But no one reads the fucking book, they just take a random SS variation from the web and do gomad for some stupid reason
yeah and we all know what they fucking look like right

[Anonymous No.9176268]

>>9170302
I have big legs and skinny arms now

[Anonymous No.9176332]

>>9176148
>>9176187
REKT

[Anonymous No.9176976]

>>9176187

what are some weight lifting programs to start out with that actually make you healthier and look better then? Or is it still better to start out with starting strength?

[Anonymous No.9177074]

>>9176976
Something like a push/pull with cardio alternating between HIIT and low intensity.

Pick up a martial art as well (something like Boxing, BJJ, or Muay Thai) to actually learn how to use your body to do things.

Diet and sleep are way more important than exercise for general health, though.

[Anonymous No.9177210]

>>9173002
once you get bored of stronglifts get the app Strong and u can make whatever routines you want. it's p much exactly the same otherwise

[Anonymous No.9177248]

>>9176187
>You don't add in chins until Phase 3 which can take months to get to
>If you substitute power cleans for rows, "You're not doing the program"
This is irrelevant, provided you don't blame poor progress on the original program. There's no magic program for beginner strength needs, and thus the fact remains people make good progress on modified SS routines, many times under the impression they're running textbook SS. Power cleans, for example, cannot be done in many commercial gyms, nor are easy to perform for the uncoordinated and untrained, so you see many recommend simply replacing them with Pendlay or barbell rows. Will progress and fatigue be difference than with cleans? Yes - but not drastically so.
>front, side, and rear delts
Speaking out of your ass, I see. First, no one develops substantial nor even noticeable "imbalances" over a couples weeks/months training. If anything, novice lifters have imbalances from everyday life, like posture problems. Secondly, any and all pushing movements are anterior-deltoid dominant - front delt development is a non-issue. Posterior deltoid are balanced out from the pulling movements, including deadlifts. Once again, a non-issue, unless you're going in with a preexisting imbalance.
>If you think your triceps and biceps will develop without any isolation and by doing chinups once or twice a week
There's nothing to think. With the way biomechanics work, one cannot undergo elbow flexion without significant biceps muscle recruitment; during certain parts of the chinup movement, biceps are recruited more heavily than lats. Even triceps are involved in the chinup/pulling, since the long head of the triceps attaches to the scapula. And the same applies for triceps. This isn't to say isolations don't target such muscle groups more directly, but the question is if it's necessary to bother with. For a novice, the answer is "no", unless they want to waste their time and energy (just like with the chins and dips, doing some curls won't somehow ruin the program, but it might not help either).
>wrecking your joints/back with heavy compounds
You're the only fool here, an ignorant and stupid one. Don't speak for "the majority" when you can't even speak for yourself.

[Anonymous No.9177571]

>>9175208
opposed to high-bar if you got shoulder mobility issues.. geezusfuckingchristmas did you even read it? Because sure as bear shitting in the woods, you don't lift.

[Anonymous No.9177580]

>>9176268
then you never deadlifted or OHP in your life... confirmed faggot.

[Anonymous No.9177687]

>>9177248
There is no magic program but there sure as hell are better programs than SS.

There is 0 reason to skip direct arm work and more direct backwork.

[Anonymous No.9177939]

>>9176976
Bar Starzz is another.

[Anonymous No.9178390]

>>9177074
>>9177939

Wow, one that's literally impossible for an 8 a day full time worker, and one that looks like a bunch of monkey bar ghetto nigger shit.

[Anonymous No.9178396]

>>9170365

This post is a work of art. Not even joking. Thanks for making my 4:30am that much more enjoyable

[Anonymous No.9178403]

>>9175268

Really fishing for nibbles, huh?

[Anonymous No.9178406]

>>9173149

wew