I decided to start SS

not the version stickied here but rather one from starting strength wikia

Practical Programming Novice Program:

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Now I would like to incorporate some DB curls into this I just like doing them, really for no other reason. So what workout would be best to add them in ? M + F I am thinking .

Also on each day it say 3x5 press / bench press alternating What does that mean ? I couldn't find it on SSwikia

Alternating means that one workout you do bench press, the next workout you do overhead press, the next workout you do bench press, and so on...

Originally Posted by Off Road

Alternating means that one workout you do bench press, the next workout you do overhead press, the next workout you do bench press, and so on...

so week 1 M bp W ohp F bp

week 2 M ohp W bp F ohp ?

Originally Posted by jerryb75

so week 1 M bp W ohp F bp

week 2 M ohp W bp F ohp ?

You got it.

And if you are going to do the curls, just do one or two sets after the chin-ups/pull-ups. Biceps are a small muscle so leave the middle day curl-free to give them time to recouperate.

Thanxs much man

Yep, I agree with off road. I just want to say that honestly my arms grew more on SS from the pull-ups/chinups then when I did curls.

Originally Posted by Brian999

Yep, I agree with off road. I just want to say that honestly my arms grew more on SS from the pull-ups/chinups then when I did curls.

Good to know size in arms is my main goal why i chose that particular routine instead of the standard SS, But I really like to do curls. IDK why ? I just like the feel when I do them DB curls not BB curls. I guess it may be just a little quirk of mine but I guess everyone has an exercise they like more then any other.


I am sure 90% of you will say squats or SLDL

I usually add chins or wide-grip pullups to every other B session! I don't think after lifting heavy and doing chins/pulls I could do an effective curl set! I did 30 Wide grip pullups last night and my Bi's are sore as heck! The rest of my body really doesn't get sore anymore,that should give you an idea of how hard pullups work your arms! I am two months into SS and my arms are way bigger and stronger! I grabbed a 50lb Db the other day and could curl it easy! Before I started SS I struggled with a 30lber ! What kind of rep/set range were you gonna do on the chins/pullups?

Originally Posted by skinny99

What kind of rep/set range were you gonna do on the chins/pullups?

No idea on reps the sets are in the program 3 sets to failure. I am hoping to be able to do 1 lol I seriously have no idea how many I can do I haven't done a pull-up or chin-up since I got out of basic training in 1995. Hell I haven't done anything since I got out of the service in 1997. Till 2 weeks ago when I started working out. Will post Monday how many chin-ups I got on each set . Will give you musclemen some good lulz I imagine =D