Thread 76487278

Starting Strength has been in the sticky pranking beginners for almost 20 years, and we all had good laughs about it, but jokes aside, what would be a reasonable lifting program for beginners if you don't want to look like Rippetoe or any of his failed experiments against nature?

>>76487278 (OP)
Matthew Zlat's beginner program

>>76487278 (OP)
Jason Blaha's ice cream fitness

Honestly despite hemmingway being a meme his icf program is pretty solid for beginners. But basically any routine that focuses on the following will be a decent beginner routine
>frequency
Hitting every muscle 3x a week is definitely good for beginners, full body usually because much easier to get people in the gym 3x a week than 4-6
>Linear progression programmed in
Beginners can add weight in a predictable and linear fashion until they outgrow the beginner program
>Has a lift for each major muscle group where that muscle group is the failure point
Especially for shit like shoulders and arms, most beginner programs kinda neglect them (sans anterior delts) and they are definitely the most "aesthetic" muscle groups.

>>76487278 (OP)
see >>>76488679

Emphasis STARTING, you're not supposed to do it for 3 years retards. LMAO.

>>76488779
I tried this shitty workout 12 years ago for a month. If you use any heavy weight itvtakes forever for one session an everyone just
starts cutting out unnneeded exercises and it ends up being bill starr's 5x5 after a few weeks. It is a joke and bloho couldn't even do it because it's so bloated and over wrought. You faggots need to quit the "despite being an utter retard hex
actually makes a solid program" lie. No, he doesn't. He never has.

>>76488800
Ok ill do it for 3 minutes then move onto a program that wasn't made by powersharters.

Starrting Strength is an excellent program, probably the best. EERYONE should stuy it and do it to:

1. Learn the basic barbell lifts
2. Learn the basics of linear progression
3. Max out the novice strength gains that are pssoible for 3-5 months.
4. Learn how to train, rest and recover

It is NOT a lifestyle, program for life, intermediate bodybuildijng program, intermediate powerlifting program.

It is for those of us STARTING out.

>>76487278 (OP)
It's not even in the sticky

Unironically the One Punch Man routine.

If you did 100 pushups, 100 situps, 100 squats, and ran 10 kms every single day, you would look better than 99% of /fit/ in a year.

Monday, Wednesday, Friday
Chest & tris, back & bi’s, shoulders & thighs

Two or three compound lifts and three or four accessories. It doesn’t need to be more complicated than that.
>but it’s bad because reasons
No it isn’t fatty. It’s the basic of all lifting routines.
>when do you do deadlift?
You don’t. Deadlifting is for fat people and strength. This isn’t about being fat or strong, it’s about looking good and, by extension, actually feeling what the inside of a vagina is really likes

>>76490131
Any program that has you doing squats every session belongs straight in the trash, and I say that as someone who loves squats.

>>76490188
>Deadlifting is for fat people and strength
Deadlift is for glutes, and glutes are absolutely good for aesthetics.

>>76490209
Why do you say that? Over-training?

>>76490388
Squats are enough, fat boy.

>>76487278 (OP)
Honestly just don't touch a barbell. You'll be better off than 80% of /fit/ if you just use a bench, dumbbells, and a pull up bar with a dip station. Then follow a full body or UL split.

>>76487278 (OP)
Sheiko's beginner template and structure to train a noob is very solid.

>Phase 0 – True Beginner (0–3 mo)
Programs: GZCLP (T1/T2), Starting Strength
DOTS: <200–275
Learn bracing, bar path, and movement quality. Add 5–10 lb each session. Bench starts with the bar, squat ~95 lb, deadlift ~135 lb. Move on when lifts are consistent.

>Phase 1 – Novice (3–6 mo)
Programs: Full GZCLP, GreySkull LP, Linear 3x5
DOTS: 275–325
Volume builds work capacity and strength. Optional 4-week JACKED block. Deload every 4–6 weeks. Bench ~1x BW, Squat ~1.5x, Deadlift ~2x.

>Phase 2 – Early Intermediate (6–12 mo)
Programs: Greg Nuckols 28, 5th Set Beginner, Candito Linear+Peak
DOTS: 325–390
Introduce RPE, backoffs, and weak point work. Bench 1.25x, Squat 1.75–2x, Deadlift ~2.25x.

>Phase 3 – Intermediate Volume & Peak (1–2 yrs)
Programs: 5th Set, Nuckols VolumePeak, Candito 6-Week
DOTS: 390–440
Alternate 12–16 week hypertrophy and intensity blocks. Bench ~1.5x, Squat 2–2.25x, Deadlift 2.5–2.75x.

>Phase 4 – Advanced Periodization (2–3 yrs)
Programs: TSA Intermediate 2.0, RTS Emerging, Sheiko
DOTS: 440–490
Structured comp lift frequency, variation, and block planning. Bench ~1.75x, Squat ~2.25x, Deadlift ~2.75x.

>Phase 5 – Elite (3+ yrs)
Programs: RTS Custom, 5th Set Advanced, TSA Premium
DOTS: 490–550+
Macrocycle planning, precise RPE, strategic weak point rotation. Bench 2x, Squat 2.5x, Deadlift 3x BW.

If you disagree you are probably a genetic dead end.

>>76490791
I'm walking TM forever.

>>76490209
Disagree I did SS as an older man and despite my age and fatness, I was able to slowly and evenly progress my squats. A lot of this has to do with learning the lift. I am not blessed with good genetics and I am not a good squatter (I am very tall with long legs) For this reason, I literally started with the bar and progressed only ten pounds per workout at first, and then only 5 pounds per workout, then 2.5 pounds per workout (yes I bought 1.25 plates and brought them to the gym). Despite this, I grew and gained and got stronger on this program. The frequent practice and low gains were actually a help to me. I was not one of those guys who rushed to HS football style 1/2 squat w 405 and then stopped squatting. I went deep, learned the movement and eventually captuired real gains.

Now, I no longer squat three times per week, because I am not doing SS. I do, however still squat twice per week (one volume day one "intensity" day) and I am squatting in the 400s for reps.

>>76490791
what is the point of recommending programs only high responders respond to?

Google "Viking's bare bones" program
It has full body, UL and ULPPL variations
It's a cringe name but probably the GOAT routine out there

>>76487278 (OP)
starting strength is just a symptom of nobody just simply fucking explaining diet, schedules, musclegroups and how they develop, and what excersises work which musclegroups. it’s REALLY not that hard to then tailor or find a program and diet schedule/lifestyle that’ll shape your body how you want. it just takes time. we aren’t really taught this shit in school, and what do we expect for everyone’s parents to be athlete tier nutritionists? and then we go on youtube and every other Not-A-Roid-Head says no, THIS is what you do to get a body like a famous Hollywood prettyboy actor. and then if you dont know any better you go in thinking you’re trying you’re trying your best and after 6 months you maybe lost a few numbers on the scale and you still dont have abs like a instagram AI photoshop model? i can understand why so many people get anxiety about it and just quit altogether.

>>76492650
to boil my point down, im not having a dig at SS, it’s just there’s so many resources and trustworthy and untrustworthy guys going “just do this, bro” that there’s a sea of shit when you’re just starting fitness. “just hit the gym, bro” it’s not that simple and the learning material is all overcomplicated.

>>76492650
>>76492666
The /fit/ sticky should be required reading for high schoolers. It covers all the basics in simple terms.

>take SS
>cut the squat programming in half
>ignore the diet advice
>move on to an intermediate program after two or three months
There, I made you an intermediate lifter.

>>76492758
>do a completely different program, just take the name of the exercises from SS

>>76488800
Kek, that fat fuck once looked like that?

>>76487278 (OP)
99% of new lifters should just following a regular fitness program incorporating weights like P90X. or beginner body building program like Baby Groot.

instead of starting with some of the most difficult exercises possible with the highest possible chance of injury

especially since the majority of non-exercisers lack mind-body connection, flexibility, or posture awareness. Not to mention turned off core muscles, the inability to even feel their muscles work (SS taxes the CNS, not the muscles),

Let the newbies get a workout high of feeling an intense pump in their muscles while also feeling their heart race. The combination of a pump + cardio high without any injuries will keep them coming back.

All the people that keep shilling barbell lifts do so because they've never done anything else. It's all that they know. They spent hours on forums reading about it and bring a notepad to the gym like an autist to track their lifts and never get pussy. They hog the powerrack for 2 hours and are still ashamed to post pics of their body. They don't want to admit that their obsession is a waste of time for people who just want to look good and be in great shape to do other activities outside of lifting like playing sports or having sex.

It literally says in Starting Strength that if your goal is to look like a Calvin Klein model then this book isn't for you!

>>76488800
The fat guy would beat up this ripped guy is the funny thing

I just added a bunch of accessory lifts and its worked out great for me

>>76490637
this.
Dumbbells, and bench, and a pullup bar is all you really need.

>>76490388
>>76490580
usually your spine and CNS fatigue before you can even max out your glutes or your legs. the only time you feel true muscle exhaustion in compound lifts is if you work in the 15-20 rep range.
Powerlifters dont know what an hours-long leg pump truly feels like.


try getting on a glute machine to see what it really feels like to max out your glutes
or do the bulgarian drop set of death

https://www.youtube.com/watch?v=El4Iojpu15E

>>76496621
Baby Groot?

>>76496655
not if he is 5 meters away up a flight of stairs or has a knife

>>76498075
If you're picking fights with dudes 15 feet away from you up a flight of stairs with a knife you are not gonna make it on any program

>>76498096
it's a doggy dog world out there

>>76490188
>Lifting for women
Just kill yourself

>>76498443
You're lifting for men instead?

>>76492650
Understood and agreed. Its really very, very basic material. Straight linear progression on the basic lifts should be the easiest thing in the world. I just think he does a great job of expaling WHY and HOW its so fundamental.

The SS book is really brilliant, even if the ultimate message is very, very basic.

>>76496621
>Calvin Klein model then this book isn't for you!
what the fuck so which book is the right book for me?

>>76488799
There's nothing you can't learn from a 3x10 or 3x8-12 that you wouldn't from SS

>>76487278 (OP)
Whats wrong with it exactly?

>>76487278 (OP)
Greyskull LP

>>76494329
well yeah read the OP you fucking moron

>>76496621
>lack of flexibility, or posture awareness. Not to mention turned off core muscles
Any recomendation on how one fix these problems?

Do 5x5 intensely 3 days a week with PPL and take a day off in between. Monday, Wednesday then Friday. Have the weekend completely off.
>but what about muh SBD and muh barbell
If I was starting out again I would never deadlift in any way and I would probably machine squat (hack, leverage) or Zercher squat and even then I would do it once per week. I would also dumbbell bench and not flat bench either. I’d never, ever, do anything with ropes or logs or barrels or stones or any of that shit
>but some 450lb powerfatter said you won’t get STRONG if you don’t do the same exercise as him
You’ll never be as strong as him. This is like asking for advice about running and people responding with some Ethiopian Olympic programme. It is so beyond your ability you can’t even fathom it. You want to go to the gym to improve your health, appearance and strength. 5x5, 3 days, go hard and warm up one set per exercise. Forget the fatlifts

I like it. It does the job. It's a strength program and mark will tell you that. Run starting strength properly and you'll get a solid level of starting strength when you move to a real program.

>>76487278 (OP)
Just link some ai chat bot and ask it to make a routine that covers
A pushing, press, pull, and leg compound with some rdl sets thrown in. 12 sets a week with a linear progression. Then address deficiencies or problem areas as they come up.

Programs are mostly feasible for strength focused training. Bodybuilding is too much playing it by ear and personal experience to really bottle the same way and have that be comprehensible to a beginner.

I was once watching a documentary on competitive hotdog eating and I swear I saw Rippetoe behind the eaters on stage. Is he involved with that?