First almost no one squats them numbers natural. I am talking about starting strength and other routines being recommended to young guys as a first program who want to get into bodybuilding. 5/3/1 has became the number one recommendation, but I still fail to see how squatting big weights leads to more hypertrophy, as opposed to squatting 180 pounds with high reps and a calorie surplus.[/quote]
I think the general idea is that no one really gets big without lifting heavy. Most bodybuilding workouts have a lot of volume at relatively low intensity, so for a beginner he’s benching 95lbs over and over again with very little progression since he doesn’t have the strength to endure the volume.
If he were to run a few months of SS on the other hand he’d (with any luck) be benching up around 185-225 for sets of 5. If at this stage he were to start pushing his 185 up to sets of 10 the progress should be obvious.
The thing to keep in mind is that Starting Strength is a starting (i.e., beginners) strength program. It’s designed to develop strong athletes in a relatively short period of time. When your goal is to cave in a man’s chest with your shoulder the choice of squats over leg press/curl is obvious.
Starting Strength is not designed to produce bodybuilders, however I believe it’s frequently suggested because it’s effective at developing a good strength base and most bodybuilders start into hypertrophy training with no base to back them up. How many skinnys do you see at the gym doing 5 day splits and pressing 20lb dumbbells overhead? As someone who’s done SS do you not think they’d have better results if they learned to press a heavy barbell overhead until they could handle 40 or 50 lb dumbbells?
In fact the reason I am now doing 5/3/1 is because I am joining the military and noticed that doing a few wendler cycles starting light got my overhead press to be over what it was on SS in just a few cycles. Doing AMRAP on plus sets made me respond in a way I never did training with low reps.[/quote]
One thing to keep in mind was that SS gave you a foundation upon which to build your 5/3/1 training.[/quote]
Before I did SS I started a very weak kid because I and been off my feet around a year from a car accident which oft me barely being able to bench press 5kg dumbbells at about 16 years old.
I went vegetarian and did lots of running because I had gotten fat as fuck and in the next few years for quite lean compared to what i was but had no muscle.
From there I did splits and got my squat from the bar on its own for a few sets to squatting 60kg for 3-4 sets at 8-10 reps. I jumped onto starting strength at that point and the highest my squat got was 75 at 3x5. As I said I probably have pretty shit genetics and low testosterone from head trauma but my personal experience was I could not gain strength doing that routine, I stuck at it for months, eating lots, getting lessons to get good form. My body simply did not respond and once I got to that 75kg my body would not go further.
Maybe my body is really shit and I am not able to gain strength but I could not and it was certainly not down to lack of effort.
As soon as I jumped on wendler within 3 cycles I could squat more than I did on SS and added mass, because I was doing more volume.
I like 5/3/1 and I do it and on the new periodisation template I am doing I am hoping to gain some mass and look better swell as get a bit stronger every month. But unless syou are prioritising or seeking at least a half strength half size gain why do 5/3/1 ? Why not just do 8-12 reps, eat a lot and gain mass much faster?
Also Arnold had great genetics, was on steroids from a very young age, His development would of been similar no matter what he did i bet.
We all know those genetic freaks who walk into a gym and bench your max first set.