Results 1 to 11 of 11

Thread: SS

  1. #1
    trying to put on mass!
    Join Date
    Jan 2008
    Location
    Michigan
    Posts
    95

    SS

    I know you shouldn't **** with the SS program...I'm sure you guys have had this question asked before as well...and I'm very sorry for asking this...but for this program your lifts consist of the Bench press, squats, deadlifts, power cleans and so on... how are your biceps and abdominal's targeted. Also, are power cleans a "must do exercise" when it comes to bulking and trying to put on some serious mass?

  2. #2
    Lifting addict powerboy93's Avatar
    Join Date
    Jun 2008
    Posts
    495
    Abs:

    Squats
    Deads
    cleans

    bicep:

    Deads
    bench
    Lifting is my life

    I am 15
    @ 155 lbs

  3. #3
    Senior Member
    Join Date
    Oct 2008
    Location
    Columbus, OH
    Posts
    142
    SS is not the Bill of Rights, you can make adjustments if you want (like adding things).

  4. #4
    Senior Member
    Join Date
    Oct 2008
    Posts
    125
    Quote Originally Posted by JasonLift View Post
    SS is not the Bill of Rights, you can make adjustments if you want (like adding things).
    haha it seems they can remove things from our Bill of Rights as they see fit for our "safety". So that analogy is moot at this point.

    But it really is best NOT to mess around with SS too much, especially if you are new to the game.

    And the chin-ups/pull-ups help with the biceps I do believe, for me at least.

  5. #5
    The Flyfisher rbtrout's Avatar
    Join Date
    Oct 2005
    Location
    So. Cal.
    Posts
    2,154
    I don't remember exactly what days Ripp put them on, but you can add pullups (lats & bis) and dips (chest & tris).
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  6. #6
    Senior Member ELmx479's Avatar
    Join Date
    Oct 2008
    Posts
    1,746
    Quote Originally Posted by Michigan View Post
    I know you shouldn't **** with the SS program...I'm sure you guys have had this question asked before as well...and I'm very sorry for asking this...but for this program your lifts consist of the Bench press, squats, deadlifts, power cleans and so on... how are your biceps and abdominal's targeted. Also, are power cleans a "must do exercise" when it comes to bulking and trying to put on some serious mass?
    I'm doing SS and I have changed small things here and there. Like the others said its not a big deal to change minor things but stick the general idea of it. I have an issue with my elbow that won't allow me to do Power Cleans correct so i'm doing Rows instead. Like the others said, do chin ups and pull ups for your biceps. Add weight to those if possible every week. I have gained 9-10lbs in 7 weeks on this program.

  7. #7
    Senior Member brihead301's Avatar
    Join Date
    Sep 2007
    Location
    Philadelphia, PA
    Posts
    4,564
    I did SS like this:

    A:

    squat - 3 x 5
    bench - 3 x 5
    power clean - 5 x 3 (definately worth doing triples rather then 5's, trust me.)
    pull-ups - either weighted 3x5 or 2x10
    Any ab exercise - 3 x 8

    B

    squat - 3x5
    OH press - 3x5
    deadlift - 1x5
    pull-ups - same as chin-ups
    abs - any exercise 3 x 8

    The pull-ups and chin-ups hit your biceps just as good as any curls will do. I added direct ab work too just because I felt like it.

    Power cleans are not a must, but they are an amazing exercise for your back, shoulders, traps, legs, etc.... They are the direct result of the best shoulder growth I've ever had. They also really help to make your deadlift go up. I can thank my 405 lb. deadlift to the fact that I spend a lot of time working on power cleans.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  8. #8
    Senior Member bass slayer's Avatar
    Join Date
    Oct 2008
    Posts
    598
    on starting strength i added in the pullups,dips,weighted situps, and the hyper extentions... it actually says that you can add these in and it is actually recommended
    age: 21

    height: 6'3

    weight: 175

    short term goal: 200

    Long term goal: Lean 225

  9. #9
    Wannabebig Member
    Join Date
    Dec 2008
    Posts
    10
    Well its totally up to you, but I wouldn't mess around with it too much. I think the main idea is to make sure that when you put on your newb weight that it goes to all the right areas. If you are really focused on gaining mass, abs should probably be the last thing on your list.

    That said, I never did cleans when I was doing SS and still put on about 30lbs in six months or so. Its been a while but I thought that cleans were optional or could be switched out for something else. I also did weighted situps at 2x20 twice a week.

  10. #10
    Senior Member
    Join Date
    Oct 2008
    Location
    Columbus, OH
    Posts
    142
    Abs are VERY important for developing your core strength and on building power on all the big lifts.

  11. #11
    Senior Member
    Join Date
    Oct 2008
    Posts
    362
    Quote Originally Posted by JasonLift View Post
    Abs are VERY important for developing your core strength and on building power on all the big lifts.
    I am doing the SS program and abs are targeted when doing squats, deadlift, OH press. My abs are fatigued every week. Once in a while I will do 3 sets of leg raises.
    Last edited by kjd2121; 12-15-2008 at 09:53 AM.

Similar Threads

  1. (Q&A) Ask me questions about speed training, agility, endurance, strength etc.
    By speed_expert in forum Powerlifting and Strength Training
    Replies: 161
    Last Post: 01-08-2010, 09:58 PM
  2. BGB + Complexes for Fat Loss
    By BBB in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 10-18-2008, 09:19 PM
  3. Complexes or Mens Health for fat loss
    By betog22 in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 10-18-2008, 06:47 PM
  4. Just Joined, need to lose BF!!
    By 2saxy4u in forum Members' Pics and Videos
    Replies: 7
    Last Post: 08-22-2008, 06:00 AM
  5. Thought I would ask your opinions on my workout
    By luvs2play in forum Bodybuilding & Weight Training
    Replies: 16
    Last Post: 10-28-2005, 10:33 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •