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?
Lifting is my life
I am 15
@ 155 lbs
SS is not the Bill of Rights, you can make adjustments if you want (like adding things).
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.
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
I did SS like this:
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
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.
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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
short term goal: 200
Long term goal: Lean 225
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.
Abs are VERY important for developing your core strength and on building power on all the big lifts.