Thread 76532425

Does it work for a skinny fat?
Has anyone here ever tried it as a skinny fat? How was the experience?

>>76532425 (OP)
It's fine for its stated goal - Starting Strength
You can run the routine for a good while but you'll eventually plateau and have to diversify a bit.
Definitely buy and read the book - the kinesthetics of each compound movement is immensely valuable info. But if you're trying to get lean I'd suggest cutting and finding a routine with higher volume. This book has a strong association with bloatlords for a reason

>>76532444
Thanks.
>finding a routine with higher volume
I'm open to suggestions!

if you wanted to fall for the starting strength meme you’re almost 10 years late you dumb fucking nigger

>>76532482
Then what is the best program for skinny fat?

>>76532425 (OP)
Squatting and deadlifting just isn't worth it for normal people

>>76532452
Also read Practical Programming. You only need to read 1 chapter to understand how to make your own routine to meet your fitness goals.

>>76532501
Neither is cardio in general. Everyone seems to go to snap city with their knees. I would actually even say cardio is more dangerous than lifting in general.
If anything, normal people shouldnt even work out if we are going to keep this mindset of keeping safe across the board.

>>76532504
OK bro. There are easy ways to do cardio that are healthy. Squatting and dead lifting are the only things that people do with improper form. It is actually difficult to do those properly alone. Anyone learn to run or bike safely, and most people are never running enough to damage thier knees. Any beginner can permanently ruin their back with 135

>>76532496
The same as for every other lifter, either an Upper/Lower split or most ideally a Full Body Every Other Day (FBEOD) split with a primary focus on your upper body.

Keep your intensity high, which means that you should reach every set to absolute muscular failure.

Keep your volume low, which means reduce the amount of sets to 1-2 per exercise and your reps should ideally be in the 3-8 range, because that is going to have a lesser fatigue to your body. You can build muscle equally well on any rep range provided that you reach your sets to failure but higher rep ranges tend to be more fatiguing.

And listen to your body, if you find that you have stopped progressing in your lifts, reduce your frequency (the amount of days that you train within a week).

>>76532496
also don’t fall for the following memes:
“Cardio kills gains”
“Everybody has overdeveloped front delts”
“Abs are made in the kitchen”
and the biggest meme of all: bulking.

Focus on building muscles while getting lean.

>>76532444
>>76532482
>>76532495
>>76532529
I found it on the sticky. It's from Lyle McDonald's. Is it good? Good starting point?

>>76532529
>Full Body Every Other Day (FBEOD) split with a primary focus on your upper body.
I feel like this isn’t shilled nearly as much as it should be. I used to be skinny fat and did other programs for months until I came up with this (didn’t even know it had a name) and my gains skyrocketed

>>76532515
>There are easy ways to do cardio that are healthy
But normal people don't know. You would have to do some research and learn proper form and practice it constantly in order to avoid these injuries. But every year, everyone gets injured doing cardio. Its unavoidable.
So yes, I agree with you anon. Normal people should just avoid physical activity in general. Leave the working out to people who actually want to learn how to do it right.

>>76532425 (OP)
which program should I follow if I want to look like a Calvin Klein model?

>>76532688
Fair enough

>>76532501
>deadlifts -> RDLs
>back squats -> ???
What the safest replacement for squats? bulgarian split squats?

>>76532738
Nothing. There is no safe lift or exercise. You are always at risk of injury. Just avoid doing anything physical in general.

>>76532496
>Monday
Chest and tri’s

>Wednesday
Back and bi’s

>Friday
Shoulders and thighs

3 or 4 compound movements with 2 or 3 isolation movements.

>>76532671
No mate, it’s widely inefficient. You don’t need squats, deadlifts, dips and you definitely do not need to do fucking shrugs because they’re going to stimulate your upper traps and make your frame appear narrower which is the last thing you want. Stick to kelso shrugs for your upper back.

The notion that a beginner lifter should “just stick to compounds bro” is retarded, there’s no reason for a beginner lifter to train any differently to an intermediate or an advanced lifter.

You need to do curls for your biceps if you want them to grow. You need to do lat raises and a rear delt exercise to stimulate your whole delts in addition to a shoulder press movement. OHP is an amazing exercise but your front delts will grow more effectively with dumbbells or a shoulder press machine because you’ll have more stability which will allow you to progress faster than you would on an OHP.

>>76532841
All of the exercises you just listed is dumb and requires money to do.
Just do calisthenics. Pushups and jumping jacks won us 2 wars. Its good enough

>>76532841
>t. cant squat 2 plates
ok brah

>>76532841
Compounds force you to learn how to brace and hinge though, which are basic skills that transfer to all other lifts.

>>76532841
Intermediate / advanced lifters are not exclusively using machines and dumbbells lol
Machines are fine for targeting weakness in specific movements, but you're retarded if you think they're as effective as (or more effective than) compound lifts, especially when getting started.
There simply is no better place to start than either compound barbell lifts at low weight, or calisthenics.
Why complicate something so simple. There's no way anyone is going to succeed micromanaging performance of every muscle group.

>>76532936
> Intermediate / advanced lifters are not exclusively using machines and dumbbells lol

Where did I claim this you fucking nigger? Never skip reading comprehension day

> Machines are fine for targeting weakness in specific movements, but you're retarded if you think they're as effective as (or more effective than) compound lifts, especially when getting started.

retarded take

> There simply is no better place to start than either compound barbell lifts at low weight, or calisthenics.
Why complicate something so simple. There's no way anyone is going to succeed micromanaging performance of every muscle group.

how do you expect me to take you seriously with this retarded gym rotter take mate

>>76532905
i don’t squat

>>76532907
if you want to get better at a certain movement, like for example cable rows or hammer curls, you’d be better off training this specific movement

>>76532495
>>76532548
You're only supposed to do it for several months. These people were probably being retarded and doing it for years. It should barely affect your appearance within the timeframe that you're supposed to use it for.

>starting strength
the problem with this, for modern people, is that it assumes you have a sporting background. The vast majority of people in gyms now looking to start out do not. When that was written pretty much everyone in there had a background in a team sport or had a base athletic skill through doing whatever

If you go from zero to this after a life spent on the computer then all it is going to do is give you a huge arse, like it did this guy. Everything in it is basically a lower body exercise

>be terrified of injury
>write book advising complete novices to do squats and deadlifts
>massively overcomplicate every aspect of exercise
What did he mean by this?

>>76533204
sounds like you dont lift at all

>>76533318
I do, which means I find it confusing that the most injury cautious person would write a book recommending complete beginners do the most injury prone lifts

>>76532841
brutal bounceage

Alright, as a skinnyfat new lifter, is it ok to run this shit/stronglifts 5x5 for a while/up to certain weight, in order to build strength, and then move to more body building oriented stuff, or should I ignore it from second 1?

>>76533050
Post body

>>76532502
You got a link to read/buy it? all i can find is programming books.... like python and java programming.

>>76532482
Doing 25 reps instead of 30 makes me fat?

>>76533666
Any routine will work for a beginner
Starting strength is great because it's uncomplicated, 3 exercises per work out, and its fun to see your lifta go up each time you're at the gym
But at one point the only way for you to adapt and put 5lbs more on the bar will be to eat more or you will miss reps
Alternatively you can add weight less frequently or instead of 5lbs you add 2.5lbs.

>>76533727
Don't read books. Have you ever seen Brian Shaw or any of the professional bodybuilders? Do you think they read books about lifting? Just go and LIFT!

Okay nerds this is very simple. You get big leg muscles, and assuming you are doing accesory work, bench twice a week, pull twice a week, etc.

You might look like a big arse retard for a 1 year, maybe 1.5, but then something magical happens. You being to consume more calories just by existing, because you have more muscle overal (even if it mostly legs) and then you have way more test.

This is a very, very long term thing.

>>76532482
>3x10
holy cardio

>>76532425 (OP)
>>76534159
Finally someone who understands. Additionally, compounds enhance HGH production which makes targeted exercises more efficient. It's very simple: start with large groups to produce the gainz juice and end with small ones to get aesthetic proportions.

>>76532841
I dunno man you sound real small and weak

>>76533135
I don’t see why you should do it even just for several months. You’re just wasting time that could have been utilized towards achieving your goal, which was getting a better body not increasing your squat.

>>76533543
the hat just HAD to go flying

>>76533666
no mate, stick to an U/L or FBEOD split and primarily focus on your upper body. it doesn’t matter whether you’re a beginner, intermediate or advanced lifter, the principles remain the exact same. And don’t bulk just because you’re “skinnyfat”, you can build muscle while being in a caloric deficit provided that you lift to failure and that you get enough protein (0.7g per lb or 1.6 per kg).

>>76533674
you ain’t getting my body lil faggot but this is my forearm at 6’2” with very long limbs and a 6’4” wingspan.

>>76533737
the meme is still contextually accurate. SS will have you looking like a shit and it’s not about the rep range. Any rep range will provide enough stimulus to build muscle provided that you reach each set to failure but low rep ranges are better because they are less fatiguing to the CNS and therefore you recover faster. It’s more about the exercise selection than it is about the rep

>>76534159
>>76534330

I agree that growing big legs has the benefit of increasing your NEAT but is it worthy looking like a freak just so that your body burns 60-80 additional calories on rest?

No single study has found a long term effect on testosterone because of leg training or leg growth. This myth became widespread because of the general public’s massive misunderstanding of the literature. If anything training your legs less will allow you to grow your upper body more efficiently because it will be less stimulating.

>>76534731
”you sound small and weak saar” you got any arguments except ad hominem insults gymcel?

>>76534773
it will be less fatiguing* on your CNS (and therefore allowing you to recover better & faster)

>>76534216
true but the meme is still contextually accurate. Ideally you want 1-2 sets to absolute muscular failure between 3-8 reps

>>76532425 (OP)
I got 3 spinal hernias because of it, never again, stick to using machines for less back pain.

>>76534771
Because you'll be shit at everything and progress slow as fuck if you don't have the foundational strength / skill needed to do exercises like squats.

>>76534773
>”you sound small and weak saar” you got any arguments except ad hominem insults gymcel?
Are you? Be honest. I don't care to indulge in abstract discussion about fitness with the small and the weak.
Also what the fuck is with the Indian voice. This is becoming a thing that is done to death.

>>76534807
I'm sorry anon, but kek, every time. How many people need to get injured before deadlifts and barbell squats stop being recommended?

>>76532425 (OP)
Went from 135 to 160 very quickly following the diet and routine lol. Switched to PPL when I got to college and then really got shredded. 190 lbs currently.

>>76532841
>you definitely do not need to do fucking shrugs because they’re going to stimulate your upper traps and make your frame appear narrower
this stupid meme needs to die.
there's not a natty on the fucking planet with overdeveloped traps, but there are many with underdeveloped traps which ruins their physiques. it gives the sleeper build physique aka you don't even look like you lift physique aka pencilneckrosis.

>>76532425 (OP)
>Has anyone here ever tried it as a skinny fat? How was the experience?
you will be less skinny, and more fat

Skinnyfat just means you simultaneously have too little muscle and too much stored energy.

Eating lots of protein and getting stronger will make your muscles bigger.

Consuming little energy (carbohydrate and fat) will make you leaner.

>>76535596
This
I agree with everything else the previous poster said, but his point about shrugs is dumb

>>76532425 (OP)
i think everyone new to lifting should do 3 months of starting strength regardless of goals

>>76535714
SS only makes sense for powerlifters
For people who just want to look good, it would be 3 months wasted

>>76535726
I completely disagree. Youve got it backwards. Unless you are gentically gifted (and therefore probably already look good) learning how to properly train and do basic program,ming in the big 5 lifts, is extremely valuable. And the explanations and information in SS is excellent. After you max out the linear programming - lets say your first 4 months - you then can then segue into more precise traing that more specially meets your needs.

But everyones first 4 months should be done running the SS prgram and really learning the basic lifts.

Also, how fat you are is a function of DIET ot TRAING. SS is not a diet book or bodybuidling aestheitcs manual. Its a book about the basic barbelll lifts.

Do SS, get modestly competent/strong in the basic barbell lfits, then move on to traing that more precisely meets whatever your goals are.

Most guys who skip learning the basic taught in SS never make any progress. At all. Then they quit the gym and are weak and soft their whole life.

This will probably be you if you skip SS.

>>76535726
Getting to 1/2/3/4 doesn't make you a "powerlifter" it just gives you a baseline of strength and muscle across your whole body

>>76536125
This.

And if you read the book and learn/embrace the programming concepts, it will help you achieve whatever the physique goal is.

Most people shouldn't do deadlifts and barbell squats, _especially_ as beginners. At best you will end up T-rex mode or at worst you'll irreversibly wreck your spine

It's such a retarded cult, KYS

>>76533727
He wrote it with some guy with the last name Kilgore. I have the pdf on my external hard drive somewhere but I dont feel like uploading it somewhere

>>76535971
Ok but what if I do the basic compound lifts in SS but at 3x8-12 plus accessories

>>76534771
>Any rep range will provide enough stimulus to build muscle provided that you reach each set to failure but low rep ranges are better because they are less fatiguing to the CNS and therefore you recover faster. It’s more about the exercise selection than it is about the rep
Huh? What rep range is it then? I thought low rep high weight to failure is what trains the CNS to lift heavier, not contribute to muscle growth. Wouldn't 8-12 rep range to failure be fatiguing on the muscles and not the CNS, which is what the goal is?

>>76537142
Serious reply: Why? Why is that what you want to do? I can only assume its because you heard that hypertrophy occurs in those rep ranges and (fatuously) heard that SS ignores minor muscles like bis, tris and calfs.

You are untrained and ignorant, but think you know more/better than the thousands of people who have read (the entire book) and recommend the entire thing. As written For novices.

You are a novice, NOTHING you do is going to make you jacked in 4 months other than blasting 750 mgs per week of Trenbolone. If you want to do that, then go ahead and do whatever you want. Im sure you will be very happy with the short term and long term outcome.

If you want to learn how to properly train, and develop legit strength in the basic compound lfits, AND learn the basics of programming for lifting, then do SS as written. After 4 months or so, whenver your novice linear gains peter out, go ahead and change up the program. Add in what might work and do what you wish.

By that time, if you do the SS program correctly, you should have a physical p;latform to use weights and trading rages to meet your goals. But if you skip doing the SS program as written you really lose a lot of strength, which WILL compromise your future gains. Greatly.

>>76537469
You still haven't proven why I shouldn't stick to that rep range and keep accessories, since, to me, strength gains are secondary to muscle gains