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Anonymous
hey /fit/
I have been doing the 5x5 stronglift
I want to have bigger arms but the 5x5 doesnt focus on biceps.
Also I dont know why but /fit/ dont like to do curls.
>> Anonymous
>Also I dont know why but /fit/ dont like to do curls.

Because they serve no real purpose except to look like a fucking faggot.
>> Anonymous
There is nothing wrong with curls as part of a routine.

What /fit/ doesn't like are jack asses that stand doing curls endlessly in the power rack (or anywhere, really, but the power rack is the most annoying place) because "chicks dig big arms".

Chicks DO dig big arms, but /fit/ does not belive this to be reason enough alone to work the curls.
>> Anonymous
Because power does not come from your biceps
>> Anonymous
big arms = big triceps.
Don't shoot for big biceps, go for triceps.
I learned the hard way, I can curl a 70lb dumb bell with just one arm, but, it's a waste of time.
>> gay
SL does work your biceps.
>> Anonymous
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>>446295
yeah, who the fuck wants to look like this faggot
>> gay
>>446336
do you?
>> Anonymous
>>446296
>Chicks DO dig big arms, but /fit/ does not belive this to be reason enough alone to work the curls.

If you are on a 5x5 routine, your main goal isn't to get girls.
>> Anonymous
>>446350
Besides, rowing + chin ups works biceps like a motherfucker.
>> Anonymous
>>446350
>If you are on a 5x5 routine, your main goal isn't to get girls.

So true.
>> Anonymous
>>446350
why not? could be part of it.
>> Anonymous
>>446368

If you're lifting weights for vanity, your workout should be based on hypertrophy and not strength.
>> Anonymous
>>446367

I started stronglifts with both aesthetics and sports performance in mind, chicks dig the lean but muscular look.

Make no mistake, you will gain a lot of muscle mass strength training with the big compound lifts, and chins will make your biceps look pretty.
>> Anonymous
Wait, are you saying that stronglifts 5x5, or in general strength training, will have minimal visual changes? How sure are you that you're not just full of shit?
>> Anonymous
>>446386

If you're quoting who I think you intended to, then what he meant is that hypertrophy will bring you more aesthetic results than will something like SS. But yes, SS will indeed bring looks
>> Anonymous
There's a reason powerlifters are huge. You think they have 13 inch arms and the the other 9 inches is just fat? No. Bulking while doing the big lifts will make you big. It will not make you the same type of big as a bodybuilder, but it will give you a good start. Then, depending on what you want... go for strictly the look or go for the strength.
>> Anonymous
>>446403
What kind of big will stronglifts give?
I was under the impression it wasn't a bulking program, but I still managed to gain over 10lbs in the last 3 weeks since I started.

Sort of surprised.
>> Anonymous
We like curlz, we just don't like douchefags who JUST do curlz....AND CURLING IN THE SQUATZ RACK!! FFFFFFFFFFFFFFFFFFFFFFFFFFFFFF-
>> Anonymous
give me 2 twins

1 does a full range of compound exercises, pulls, DLs, presses, chins, squats. -only-

the other does a 5 day split body builder training, lots of ISO and even an ARMS DAY

both have ample nutrition

1 year later. the 1st brother absolutely blows away brother #2 in terms of mussel mass, less BF%, and even more ironic, larger arm circumference, even though he has NEVER DONE A SINGLE FUCKING CURL EVER.

so faggots, hard work on the main lifts always (ALWAYS) trumps faggy isolation/BBer specialization, especially in normal populations (you, me, everyone we know)

because
FORM FOLLOWS FUNCTION
/thread

also, you are a massive faggot for pursuing this goal of 'big arms' when obviously you have never spent any time in service of the squat rack/DL platform
>> Anonymous
>>446415
Is the fact that brother #1 factoring into this as well?

Must be, I worked out from September to October like #2 and I had made very minimal gains, maybe a pound or 2, my strength wasn't going up so I got feed up and started the 5x5 and gained 10lbs in the last few weeks.
>> Anonymous
>>446427
are you illiterate?
> 1 year later. the 1st brother absolutely blows away brother #2
>> Anonymous
>>446434
lol a bit of ADD but no illeteracy.

The sentence I meant to say was this, does brother 1# amount of breaks factor into this as well.

Since #2 is working out 5 days a week as opposed to 3.
>> Anonymous
>>446449
because the rules say only 3x per week?

well he probably starts there. but after a year of consistent training with WB lifts, he easily could have upped his frequency to 8x per week. its all based on how your break down your dosage of training and relative levels of fitness/GPP/recovery capability.
>> Anonymous
>>446465
The more /fit/ I become the quicker I recover?
Makes sense.

So your hypothetical brother number 1 wouldn't surpass brother number 2 by doing his full range of compound exercises 3 times a week.

I can't imagine myself being about to do stronglifts more then once a day, or even one day after the other... However your 8x a week thing is configured.
>> Anonymous
>>446491
he would still win by doing 3x a week. but the sessions would start stretching into ~2hrs per.

break the sessions into 2x45-60 min sessions

when i did my 3 x week sheiko (37 i think?) they were pushing 2.5hrs all sessions (but i am not you, and you are years from being me, so this is just for reference) and i was doing some 15 sets of squat over 80%...

TLDR: out to 2 SD for 'normal humans,' WB training with compound lifts will always beat BB splits, comparing mussel mass, BF%, and 'arm size'
ALWAYS
>> Anonymous
>>446510
15 sets of how many reps, are you some sort of fucking monster?

Anyways I like getting reaffirmation that I've picked a well rounded program.
>> Anonymous
>>446510
>>446465
>>446415
>>446409

THIS! Thanks god there are people around here that actually understand lifting.

Anyone who claims the superiority of isolation exercises, machines, 5 day body part splits, or any of that nonsense over good old fashioned ball busting hard work on the basic exercises is either:

1. Small and weak
2. On steroids
3. Someone who has spent more time reading and spewing bullshit online than they have training.
>> Anonymous
>>446522
i gave you everything you need to google if you want to 'find it out' yourself
that amount of sets is high, but it is not a 'massive' deal. Eastern Bloc lifters are always much better conditioned than Western lifters with their silly linear periodization, if any at all. also, lifting was a 'job' there, unlike here, and they also held people w/degrees in exercise physiology in high regard there, unlike here (sigh). so science + research > all

refer to your pripelin chart to see where you total reps/intensity should be

/rant, but maybe people will see that 5x5 and rippetoe arent the only paths, nor the best paths, for win
>> Anonymous
>>446550

Serious question: What is a better novice strength training program than Starting Strength?

I'm not a novice strength trainee anymore, and I'm no expert on strength training, but I haven't seen anything that looks better on paper than SS.
>> Anonymous
>>446571
objectively define why you are not a beginner
>> Anonymous
>>446581

I've been strength training for about a year, SQ/BP/DL 435/210/455, and due to my inability to make workout to workout gains on the big compound lifts do not fit Rippetoe's definition of novice.
>> Anonymous
>>446550

what programs?
>> Anonymous
>>446629
what do you weight? who gives a shit about random numbers w/out a weight to correlate them.

also, i bet your cut your squat comically high, bench press is pretty bad for anybody short of 135lbs.
you cant 'make up' the deadlift, so i'll give you that. think what you want. you are still 'shit' on a real scale of strength.
>> Anonymous
fsdfsd fuck this board is updating slow
>> Anonymous
>>446661

*Sigh*...I wasn't really looking to do anything other than prove that I know the difference between a beginner and intermediate, but you want to be a dick, fine.

I weigh 180lbs. That squat is low bar, well below parallel, and with wraps. I know my bench press is shit, thank you. That deadlift is my PR, definitely not my max, as I pulled an easy 420x5 yesterday.

Now despite my comically disproportionate upper to lower body strength ratio, I'm still proud of my progress for 1 year of training.

Your turn asshole, what do you lift?
>> Anonymous
>>446629
you are a beginner based on lowest common factor.

have 1 advanced, 1 intermed, 1 beginner trait, you are still held back by that aspect. have 2 intermed. 1 beginner, still held back by remedial upper body strength

training is systemic. and things 'dont work' in isolation with the body

just because you throw out e-#'s d/n mean we have to as well. as e-lifts are a meaningless endeavour. like 'OMG lets see your abz mr pro powerlifter'
>> Anonymous
>>446691
good problem to have. i commend you.
>> Anonymous
try sheiko
>> Anonymous
>>446702
trolld
>> Anonymous
Or you faggots could do compound and iso in one session

for example, ill do triceps and chest on day 1
ill do bench press than ill do some skulls and some cable push downs

works wonders for me
>> Anonymous
>>446702

I don't really care about whatever strength standard you're using, because they're completely irrelevant to what I'm talking about. In terms of what's useful for program design, I have an intermediate bench press, as I can no longer make workout to workout progress on it. I don't really care about your e#s either, but from what you've said, I'm guessing that you spend WAY more time reading meaningless bullshit about training online than you do under a loaded barbell.

Now, before you came and fagged things up, I was trying to get some information about effective novice programs from whom I'm assuming was CSCS (The bottom of my firefox is missing for some reason, so I can't really tell).
>> Anonymous
>>446737
i'll fucking crush your skull nigger
>> Anonymous
OP here,
I feel like Stronglift doesnt work me out enough.
I just started doing it for 2 weeks with little weights but I dont feel sore or gaining anything yet.
Should I do for like another month or try another program?
>> Anonymous
>>446550

Random guy interjection:

>pripelin chart

I spent the better part of 5 minutes on google trying to figure out what the hell that was. For the advancement of /fit/'s knowledge, it's "prilepin's chart". Here's a good link explaining what it is on EliteFTS:

http://elitefts.com/documents/prilepins_chart.htm
>> Anonymous
>>446741
you have many options.
if you like the style and structure of SS, why not just SS intermed? or fuck Rip all together and go to the 'source' of 5x5, Starr? and do his stuff?

there are D1 uni's that train 5x5 in this way. so dont tell me you are 'too advanced' for it

another option, now that you know how to strain would be DeFranco's WS4SB, which utilizes less programming, more 'what can i do today' in the form of seeking temporary training maxes, and is a good intro to the "westside" way. (i say that with emphasis on the " ")
>> Anonymous
>>446775
dyslexic moment there...good call
>> Anonymous
if you want to get a better physique get off stronglifts and hop on a bodybuilding routine. no need to do stronglifts if youre not trying to build strength.
>> Anonymous
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>>446783

446775 here. I gotcho back bro
>> Anonymous
>>446779
dont listen to him.
none of that stuff works
he is a troll
the only 5x5 that is proven is rippetoe's.
>> Anonymous
>>446822

Butthurt troll identified, Rippetoe's is a 3x5
>> Anonymous
>>446838
i have a collection of butthurts that follow all my posts here. they are my biggest fans
>> Anonymous
>>446853

they just happen to find you consistently because the only threads you post in are related to form and rippetoe
>> Anonymous
>>446779

I think I've been misunderstood, I'm currently on a big three oriented version of the Texas Method (is that what you mean by SS intermediate?), and I've considered both the Starr 5x5 and WS4SB for future training programs. I've probably got enough training knowledge to keep me busy for the next year at least.

What I was asking you was about was programs comparable in effectiveness to SS, that are suitable for a rank novice. An athletic kid that has done no serious weight training steps foot into a weight room, what do you have him do?
>> Anonymous
>>446864

I don't blame him, everything else that gets posted here is boring or shit, most likely a combination of both
>> Anonymous
>>446864
>only threads you post in are related to form and rippetoe

?

that makes it seem like i am seeking them out.
i dont give a shit enough about either 'majical rip' and SS to spend time on it. see where i entered this thread, no correlation to rip, and even had a 'positive' light on WB training (of which 5x5 is a part)
>> Anonymous
>>446874
SS is literally making a captive market on common sense.

it really is. and thats all you need for a beginner.
Rip just took that idea, put a name on it, and made $ and legions of kool-aid drinkers.

PERSONALLY, i'd have more variation in terms of structure, exercise selection, etc, more Oly stuff. but thats because my frosh would eventually become my varsity team, who i would train differently (ie. much more effectively), than just a 5x5 progression.
as the FINAL GOAL of athletic preparation is to ENHANCE ON FIELD PRODUCTION, not just get better at arbitrary weight room tasks for their own sake

SS is fine for 95% of people out there. fine for off season. fine for beginners (anti-troll caveat)
>> Anonymous
>>446896

Alright, thanks.

While I've got your attention, do you know anything or have any experience with 20 rep squat programs? Starting December I wont have anything immediate to train for, and I hear it's a good way to pack on a pretty decent amount of mass, which would come in handy for my next season of rugby.
>> Anonymous
>>446896

Do you think he approached it thinking it would become this big? And do you think, if he even cares, that he made "kool-aid drinkers" (never mind the fact that the kool-aid drinkers chose to become that themselves)? It makes much more sense to me that he approached the task just as an ambitious coach looking to tell people about a no-bs beginners program that could help coaches. Even if you don't like him, his "followers" (a common theme of yours), or his program, I still would be thankful that he did not make a program that became so popular which recommended shitty exercises. Without SS, I would likely be going to the gym every day to do curls and shoulder raises as my primary exercises