But u be a different kettle of fish obi wan...
SS is a starting point... Assess where your at and then reassess...
SS is the broad answer.. up to the lifter to learn and refine...
Dude...
Run SS..
Learning to do the basic barbell lifts properly and getting good at them is well worth your time....
When you stall or become stale in it switch to something else...
Nothing wrong with SS... It's more important that u are motivated...
Agree on the need for back work... Perhaps rows on first day and chins on second...
I dislike the idea of 3x5 deads as this will undermine your squats...
1x5 gives just enough for a newb with out adversely impacting squats ...
Once a newb peaked on SS 3x5 I would go back to the PTC beginner program for 3 months Nd then repeat SS again...
From here the OP would then know enough on what to do next...5/3/1 smolov bb pl cube sheiko etc etc....
Do SS . . . but add rows, do 3 x 5 on deads, and after squats, bench and deads do another 2-3 sets of 3-5 reps w/80% ish of your working sets to get more "practice" reps in
My mate back in England got started in January and I helped him out online.
I believe in a very high frequency program. I'm not saying this is the best or only way but it's how I do things.
He was finding it difficult to learn many different movements at once and would get analysis paralysis. So I decided that he would just do squats to begin with. The template was squat/press/pull 5-6 days a week so he squatted and did incline bench and pull-ups as the other exercises. Incline bench you can just lay on the bench and press and pull-ups are pull-ups. This made it easy for him to focus on squats.
For programming, nothing fancy I had him work up to a set of 3 on each exercise where he had 2 reps left in the tank and then take 5% off and do more sets of 3 until he got to the point where he had 2 reps left in the tank again. Because of the lightish weight this was about 12-15 work sets per exercise typically with short 60 second rest periods. Each exercise was finished with a deathset of 10-50 reps
When he felt he was squatting with good technique and had basic coordination down he added in the bench press and then the deadlift.
This is also pretty much how I train myself... although I alternate squat/press/pull-ups with deadlift/bench/rows and use higher percentages of 1RM
when he sees progress and is having fun, I don't think he really cares too much about when to push pull etc..
I think I will move to something more intense in 12 weeks. I found with the standing press alone it felt awkward to perform correctly with just my Olympic 20kg bar. I found my left arm would lock but my right arm had a mind of it's own. I tried to shrug it all up but it was still awkward to me. I did add on 20kg for my work set and that was ok but I honestly don't understand why I struggle so much with it?
Too bad cleans are too technical to self teach well.
Their benefits far out weigh the coaching it takes to nail them.
You can try swapping it for incline bench. Incline bench is great because all you need to do is lie on the bench and press. Do this until you have good coordination. I was the same, could only bench the bar and missed 30kg lol... could not overhead press the bar all all. Although I just benched until I was strong enough to overhead press. Never really did much overhead pressing at all and I regret it so I try and work it in more now.
Lol at people saying its a shit program..
It's a BEGINNER program
Tell me one BEGINNER who can come up with a better program?
I've put on nearly 20kg since joining a gym, I'm doing a modification of SS, and making gains still..
You just have to be smart and adjust it to suit yourself!
You're joking right?
What do you think people did before the internet?
So you're saying that we need a special system that assumes you have the recovery ability of an AIDS patient so we can hold the hands of people that are too stupid to figure things out for themselves?
There are plenty of training regimes a beginner can do that are vastly superior to 5x5.
Adjust it to suit yourself??
As in play with the program to make it better for the individual..
No doubt there are better program's, I never said it was the best!!
It's just better than what someone with no idea would come up with...
Go easy big fella, don't be so rustled
I don't see what your argument for SS is
You keep contradicting yourself
Beginners need a program (even though there are plenty of programs that are better) but they can just think for themselves anyway and not do the program?
Better than nothing doesn't make something "good"
Heavens forbid someone works things out for themselves, no-one ever got strong doing that
Everything will work for a beginner . . .
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