By 70x5 do you mean you take 2 70# DBs and can crank out 5 reps? If so then I think there’s a problem with how your are benching. You should be doing more weight on the barbell than on the dumbbells.
[quote]tenken wrote:
By 70x5 do you mean you take 2 70# DBs and can crank out 5 reps? If so then I think there’s a problem with how your are benching. You should be doing more weight on the barbell than on the dumbbells.[/quote]
No, total weight of 70lbs (2 35s.) I haven’t tried to go higher, but I’m pretty sure I can hit 75 or 80 relatively easily.
Easily? Then why aren’t you going higher?
[quote]curtisj76 wrote:
Easily? Then why aren’t you going higher?[/quote]
I haven’t tried yet. I know I can do 70 with good form, but I don’t know about 75 or 80. Again, I think I could get at least a few reps, but the form might be shitty.
You never know until you try.
-That means DO IT!
Good luck
I think you need to eat 3000 caloris a day regardless of weather you train or not on that day. When you stop seeing the scale go up for a week or 2, increase the calories some.
obviously 3500 was to much. that extra 500 calories each day would add up to a pound of fat every week. Just cut back your calories to 3000 and start from there. You should gain off 3000 for at least a month without stalling or getting excess fat (some is part of the game).
2-5 lbs is reasonable. 15 in two months is a big jump, but nothing to worry about.
Just look at your diet real closely again. Check your nutrient timing (most of your carbs around workout etc etc). Experiment with your diet every couple of months like I’ve told you before.
Try a high fat high protein moderate carb for a little bit. Then something different for another. Then see what works best.
Add in a nice walk everyday half hour or hour after eating something light.
Seems like you’re making pretty good progress though. You keep this up in a few years you’ll be a beast. Have you considered joining a sport of some sort for fun?
[quote]elano wrote:
I think you need to eat 3000 caloris a day regardless of weather you train or not on that day. When you stop seeing the scale go up for a week or 2, increase the calories some. obviously 3500 was to much.
that extra 500 calories each day would add up to a pound of fat every week. Just cut back your calories to 3000 and start from there. You should gain off 3000 for at least a month without stalling or getting excess fat (some is part of the game).[/quote]
x2 on a minumum of 3k calories. You’ve put on some fat initially. I do however doubt that as you continue to progress you’ll get fatter unless you crank it up a thousand calories or something all of a sudden. You need to just keep pushing more weights as often as possible, then start splitting it up a bit more.
I would do:
Squat
bench
clean
chins
Squat
military press
deads
dips
start chinning. If it’s one today, you might get two next time. If you can’t do more then one do singles until you can’t anymore. You’re doing well so far. I would be interested in seeing a squat and a deadlift video.
You’ll probably be like me with a good squat and deadlift and a shitty bench. Out of curiosity, Would you say you have short legs, long arms, short torso, and wide (relatively speaking) hips?
It doesn’t look like you’ve put on much fat at all to me. I don’t know what everyone else is talking about. We haven’t even seen your back or legs, so making a judgment on how you’re doing is pretty hard without those.
Anyways, like mentioned before, I would definitely start splitting up your routine more and adding in more exercises especially if you’re stalling on Rippetoe’s.
[quote]elano wrote:
I think you need to eat 3000 caloris a day regardless of weather you train or not on that day. When you stop seeing the scale go up for a week or 2, increase the calories some.
obviously 3500 was to much. that extra 500 calories each day would add up to a pound of fat every week. Just cut back your calories to 3000 and start from there. You should gain off 3000 for at least a month without stalling or getting excess fat (some is part of the game).[/quote]
Does this mean all the fat I’ve built over the last two months is the bulk of the fat I’ll put on while trying to get bigger? If not, will increasing to 3000 be enough for my scale weight to remain level for some time, but for my LBM to increase? I guess what I’m asking is if my bodyweight should really still be increasing at 3000 calories (+muscle, same in fat) or if it should be remaining level while looking somewhat leaner (+muscle, - bodyfat)? Obviously I’m not going to start cutting or anything but I would be very happy if these adjustments would get me looking a bit leaner (+ muscle and same amount of BF or + muscle, - BF) by Christmas or so, I have some people to visit and I’d like to look as lean as possible without quitting or derailing my current plans. I’d also just like to know what would actually happen for the sake of learning and all sorts of petty things like that. ;p
[quote]Carlitosway wrote:
2-5 lbs is reasonable. 15 in two months is a big jump, but nothing to worry about.
Just look at your diet real closely again. Check your nutrient timing (most of your carbs around workout etc etc). Experiment with your diet every couple of months like I’ve told you before.
Try a high fat high protein moderate carb for a little bit. Then something different for another. Then see what works best.
Add in a nice walk everyday half hour or hour after eating something light.
Seems like you’re making pretty good progress though. You keep this up in a few years you’ll be a beast. Have you considered joining a sport of some sort for fun?[/quote]
I’ll definitely start playing with my diet a bit more, but I’m not sure how I’d really go about this without seriously jacking up my calories. I thought 10g protein per 1lb of bodyweight or so was an absolute? Sticking with high protein is correct, right? Just not sure how I’d adjust carbs and fat (high protein/carbs & low fat sounds like a bad idea.)
I fenced at the high school level for the last three years (one year in 8th grade) but my current school doesn’t offer it. I think I’m going to try and learn to play football and to wrestle for next year and maybe do track/field events this spring. Starting a dodgeball team might be fun too…
[quote]zephead4747 wrote:
x2 on a minumum of 3k calories. You’ve put on some fat initially. I do however doubt that as you continue to progress you’ll get fatter unless you crank it up a thousand calories or something all of a sudden. You need to just keep pushing more weights as often as possible, then start splitting it up a bit more.
I would do:
Squat
bench
clean
chins
Squat
military press
deads
dips
start chinning. If it’s one today, you might get two next time. If you can’t do more then one do singles until you can’t anymore. You’re doing well so far. I would be interested in seeing a squat and a deadlift video.
You’ll probably be like me with a good squat and deadlift and a shitty bench. Out of curiosity, Would you say you have short legs, long arms, short torso, and wide (relatively speaking) hips?[/quote]
I’ll def. start on chin-ups - wouldn’t dips w/ bench and pulls w/ cleans make more sense though? Working chest w/ chest and arms w/ arms and all? I’ll try and get squat and DL videos, I’d have to borrow a digicam first. I don’t have a powerlifter’s build, I’m fairly evenly proportioned with relatively small joints (but unfortunately, without that propensity for rapid, massive muscle gain.)
[quote]Dabba wrote:
It doesn’t look like you’ve put on much fat at all to me. I don’t know what everyone else is talking about. We haven’t even seen your back or legs, so making a judgment on how you’re doing is pretty hard without those.
Anyways, like mentioned before, I would definitely start splitting up your routine more and adding in more exercises especially if you’re stalling on Rippetoe’s. [/quote]
Here’s a legs photo that comes dangerously close to illegal. My quads are about 20-21in around at the widest point, and my calves are at about 16 at the widest. Do you have a recommendation on how to take back pics? I fumbled doing it myself and asking family might be sort of awkward.
As for stalling, I don’t know if it’s a ‘real’ stall or not, as I’ve been slightly to quite sick the last few weeks, but my strength gains have been slowing down (dropped on one very, very bad day.) I think I can keep increasing for a while at least, but I might have to start going in 5 lb increments for some lifts.
Legs pic wasn’t showing up. Sorry for all the bumps.
How is your cardio?
I found that running was a waste for my immediate goals. I started walking on the treadmill at 4.2 mph and at a max incline for 55 minutes a day after lifting. Not only did my legs get a decent pull, I shedded fat much quicker than running.
Or…
Get on the stairmaster for 15 minutes, intensity 8. You wont be able to walk propery for a while.
Kill two birds with one stone.
[quote]blue_star_cadet wrote:
Do you have a recommendation on how to take back pics? I fumbled doing it myself and asking family might be sort of awkward.[/quote]
Man up and ask them.
[quote]
As for stalling, I don’t know if it’s a ‘real’ stall or not, as I’ve been slightly to quite sick the last few weeks, but my strength gains have been slowing down (dropped on one very, very bad day.) I think I can keep increasing for a while at least, but I might have to start going in 5 lb increments for some lifts.[/quote]
Still I think you should add in other exercises. Especially if you’re worried about gaining fat, then just work harder/do more in the gym. Your arms could use a curl or two.
I would echo what Dabba is saying here.
Perhaps you should actually start BODYBUILDING
[quote]mr popular wrote:
I would echo what Dabba is saying here.
Perhaps you should actually start BODYBUILDING[/quote]
He will make faster progress with more frequent traininh sessions as is. I think he should remain on an A-B split. However he may need more excercises. I would probably do:
A:
legs
chest
shoulders
triceps
B:
back thick
back width
biceps
forearms
A DAY
Legs:
squat variations, if you don’t feel done after these head over to the leg press. (I would still stay in the lower 3-8 rep range with squats for a while)
Chest: incline, decline, or flat bench dumbells or bar 5-8 reps
Shoulders: side+front raises 8-12 reps
Triceps: too many to list 8-12 reps
B day:
Deadlift or rack pull or even powercleans if you like them 3-5 rep range
Chin variation work your way up to 8-12 rep range
row variation 8-12 reps
curl vatiation 8-12 reps
wrist curls or grip work depends
I think this is pretty balenced.
Good luck having a beginner be able to generate enough intensity for that to work, let alone even know how to use his muscles correctly with only one exercise per any one muscle group on a workout day.
I see where you’re coming from, and that routine might be fine for someone at an intermediate level, and its definitely an improvement from what he’s doing, but ideal for someone at this stage? I don’t think so.
[quote]mr popular wrote:
Good luck having a beginner be able to generate enough intensity for that to work, let alone even know how to use his muscles correctly with only one exercise per any one muscle group on a workout day.
I see where you’re coming from, and that routine might be fine for someone at an intermediate level, and its definitely an improvement from what he’s doing, but ideal for someone at this stage? I don’t think so.[/quote]
You’re probably right. I forget sometimes what it was like when I couldn’t hold up the intensity. The thing is, A huge amount of volume may not be the best either. I think it’s resonable to expect him to be able to add weight to the deadlift and squat nearly weekly. And weight to the other lifts every week or every other week. Simply put linear progression, instead of pure volume IMO should be stressed at this point. I just feel the same way as DC, you should try to provide yourself the most chances for growth as possible. He’s not moving huge weights, he’s eating enough for now. I think he’ll be fine.
How do you feel he should train?
If he approached me and told me his situation and said what would you do? I would probably say do a pull/push/legs rotation, lifting 4-6 days a week, 2 basic exercises for most muscle groups (3 for thighs and back)
2 work sets per exercise, 5-10 reps depending on what it is…
don’t do anything fancy, add either weight or reps to each exercise each time, switch the exercise when it stalls for 3 straight weeks, and keep it up until you’re in the 2-3-4 range with the powerlifts… then split things up further as you see fit and add more exercises.
I’d rather not see a beginner trying to do things as “perfectly” and “ideally” as possible if they are sacrificing all the learning that goes into using your muscles correctly, seeing progress and adaptation on a more specific level, and increasing the amount of work and intensity your body is actually capable of producing.
That’s just me, and I’m sure there are some people in the world bigger than me that would disagree. It is what it is.
Back picture, obviously I need to start wearing a belt or pulling up my pants.
[quote]Dissonance wrote:
How is your cardio?
I found that running was a waste for my immediate goals. I started walking on the treadmill at 4.2 mph and at a max incline for 55 minutes a day after lifting. Not only did my legs get a decent pull, I shedded fat much quicker than running.
Or…
Get on the stairmaster for 15 minutes, intensity 8. You wont be able to walk propery for a while.
Kill two birds with one stone. [/quote]
My cardio is non-existent right now, I might start some light sprints soon. Used to run and fence pretty intensively, but not anymore. Stairmaster actually sounds awesome, but my gym doesn’t have one, and 55min a day is going to be tough to fit in with schoolwork. I’ll probably try sprints first and maybe switch to something else if that doesn’t work out.
Yeah, recently I’ve definitely felt like I might be able to do more in the gym, but occasionally I don’t have anyone to spot for me or I’m running very tight on time (junior year of high school is awful.) I’m going to try and jack up the weights, just don’t want to actually stall prematurely or anything.
[quote]zephead4747 wrote:
You’re probably right. I forget sometimes what it was like when I couldn’t hold up the intensity. The thing is, A huge amount of volume may not be the best either. I think it’s resonable to expect him to be able to add weight to the deadlift and squat nearly weekly. And weight to the other lifts every week or every other week. Simply put linear progression, instead of pure volume IMO should be stressed at this point. I just feel the same way as DC, you should try to provide yourself the most chances for growth as possible. He’s not moving huge weights, he’s eating enough for now. I think he’ll be fine.[/quote]
I think for now I’m going to try and stick with SS as long as possible, maybe reload once or twice if I need to. I’ve only recently stopped/slowed down in adding weight to lifts, I’ve been sick the last few weeks and I think that might have had something to do with it. Everything has gone up last two workouts though, except for I think cleans (which I can’t always get in - I use the school gym and the rec center, RC has no bumper plates and I can’t do 45s yet.) Just on that topic, are Pendlay rows a decent substitute for when I can’t clean? Thank you for the information and suggested workout.
[quote]mr popular wrote:
If he approached me and told me his situation and said what would you do? I would probably say do a pull/push/legs rotation, lifting 4-6 days a week, 2 basic exercises for most muscle groups (3 for thighs and back)
2 work sets per exercise, 5-10 reps depending on what it is…
don’t do anything fancy, add either weight or reps to each exercise each time, switch the exercise when it stalls for 3 straight weeks, and keep it up until you’re in the 2-3-4 range with the powerlifts… then split things up further as you see fit and add more exercises.
I’d rather not see a beginner trying to do things as “perfectly” and “ideally” as possible if they are sacrificing all the learning that goes into using your muscles correctly, seeing progress and adaptation on a more specific level, and increasing the amount of work and intensity your body is actually capable of producing.
That’s just me, and I’m sure there are some people in the world bigger than me that would disagree. It is what it is.[/quote]
Not to be disrespectful, but I thought you were supposed to stay on SS as long as possible? Right now I want to stick on this program and see what else happens, although I’ll probably follow your lead and start a split somewhere down the road. What do you mean by ‘2-3-4’ range? Thanks for the advice.