An Introduction and a Question

Bigger Stronger Leaner Competitive Bodybuilding
1

Sup T-men and women?

I’ve been reading the BB board for awhile, but haven’t had a reason to post until recently.

I’ve been lifting for about three years. I started out seriously obese, unconditioned and untrained. I started with 3x a week TBT, first a program from “The New Rules of Lifting” and then Rippetoe’s beginner program. I worked with a trainer for about 4 months doing a boot camp style routine and around the same time picked up trail hiking as my primary cardio source.

I’m currently recovering from a slip and fall knee injury, so I’ve had to take a break from any leg work. I’m currently working a 3x a week 3 way split; Chest/Shoulders, Back and Arms.

I’m sure there are holes in my program, things that I’m over doing and things that I’m not working enough. I plan to stick with this program for the next six weeks, but I would love some feed back on how I’m doing and what I can adjust.

Beginning stats:
Height 71"
Weight ~ 285 lbs
Body Fat ~ 40%

Current stats:
Weight 194 lbs
Body Fat ~ 25%

Current program:
Chest/Shoulders -
DB bench press
Incline DB press
Seated overhead DB press

Back -
Wide grip pull down
Low cable row
Prone “pullups” (lay under a bar in the power rack, take a bench press grip and pull your chest up to the bar)

Arms -
Seated DB curl
Pullover extensions
Rope pulley curl
Rope pushdown

Everything is done for 8 sets ramping up to a max intensity 6 - 8 rep set on set #7. Set #8 is either a 1-3 rep set at higher weight or a 12 rep set at 60% of my 6-8, it depends on how I’m feeling that day and which lift.

I do trunk work every workout; various crunches, hanging leg raises, planks etc., usually two exercises for 3 repped out sets.

My 6 week goal is to add reps or weight to every exercise every week. I’ve started pretty modestly, I’m trying for no missed reps.

My short term physique goal is to get back up to around 200 lbs and get BF down to ~ 20%.

Thanks for taking the time to read and for any feed back.

Edited for way too long. Sorry.

2

Nice job so far, congradulations.

Here is my advice.

*Stick with rippetoe’s and make the necessary changes to it.
*You should work your good leg, leg press, leg extensions, and leg curls.
*Your set/rep scheme doesn’t look too good to me. Way too many sets for starters.

Get back to rippetoe’s and if you want to ramp, ramp up to a max set of 5 on your 3-4th set, and then try for 2 total sets around that weight.

If you need to, switch to upper/lower and 3-4x a week. (its all outlined in the starting strength wiki- google it)

For a 3 day TBT plan I would do this.

1-

Bench
Pullup
1-leg press
Tricep Row

2-

Incline or shoulder press
Row
Leg ext/leg curl
Shoulder raise
biceps

Or something similar, and adjust it how you’d like it and need it.

Go 3x5 or 5x5 on all the main lifts, (bench, shoulder press, 1-leg press, etc.) and then do something like 3x8 or 4x10 (whatever) for all the isolation stuff and extras like shoulder raise, and leg ext.

Good luck, hope this helps

3

[quote]JasonJ wrote:
Sup T-men and women?

I’ve been reading the BB board for awhile, but haven’t had a reason to post until recently.

I’ve been lifting for about three years. I started out seriously obese, unconditioned and untrained. I started with 3x a week TBT, first a program from “The New Rules of Lifting” and then Rippetoe’s beginner program. I worked with a trainer for about 4 months doing a boot camp style routine and around the same time picked up trail hiking as my primary cardio source.

I’m currently recovering from a slip and fall knee injury, so I’ve had to take a break from any leg work. I’m currently working a 3x a week 3 way split; Chest/Shoulders, Back and Arms.

I’m sure there are holes in my program, things that I’m over doing and things that I’m not working enough. I plan to stick with this program for the next six weeks, but I would love some feed back on how I’m doing and what I can adjust.

Beginning stats:
Height 71"
Weight ~ 285 lbs
Body Fat ~ 40%

Current stats:
Weight 194 lbs
Body Fat ~ 25%

Current program:
Chest/Shoulders -
DB bench press
Incline DB press
Seated overhead DB press
[/quote]

How is using just dbs this day working for you? My energy gets zapped pretty quick after heavy db pressing with 1-2 exercises. You ever do say incline barbell, hs incline, smith machine low incline presses?

Hmm why no flys?
Add some low cable flys or machine flys for a few sets

Why no laterals? or rear delt exercises?

I would add some cable laterals or machine ones (which are awesome IMO)
Rear delt work to…

[quote]JasonJ wrote:
Back -
Wide grip pull down
Low cable row
Prone “pullups” (lay under a bar in the power rack, take a bench press grip and pull your chest up to the bar)[/quote]

Looks good but you essentially have two back width exercises (lat pulldowns and pullups)…why not just pick which one you feel works better(so what are prone pullups they’re like rack chins it sounds?)

Then say do another row/thickness movement. heavy Barbell rows, t-bar rows, HS low rows, rack deadlifts or something. ramp up to a heavy set of say 6-8. The low cable rows you can leave but keep reps up to 10-15 rep area.

[quote]JasonJ wrote:
Arms -
Seated DB curl
Pullover extensions
Rope pulley curl
Rope pushdown
[/quote]

pushdowns are k…I like larry scott extensions a lot better though or floor dead extensions (whatever you call em lol) Use an ez bar lay down, now set up bar like you’re doing a skull crush but go back farther and rest it behind your head momentarily (where it gets “dead” from) then initiate the movement again.

I would pick one real good extension and swap out the other one for say smith close grip press, barbell whatever you prefer. (many have success doing them off pins in say a power rack)

For bis
Seated/standing offset db curls (just started doing these keep thumb/index finger close as possible to it’s side of the DB) 6-8 reps

then you could do say drag curls/preacher curls for 10-15 reps (just for a little more volume)

No forearm work? Rotate between pinwheel curls, hammer curls and reverse cable curls…2-3 sets of 10-15 reps.

[quote]JasonJ wrote:
Everything is done for 8 sets ramping up to a max intensity 6 - 8 rep set on set #7. Set #8 is either a 1-3 rep set at higher weight or a 12 rep set at 60% of my 6-8, it depends on how I’m feeling that day and which lift.
[/quote]

You do this for every exercise? Sounds like you might be doing more sets then needed. Check out the bodybuilding bible here courtesy of my buddy Bricknyce Forums - T Nation - The World's Trusted Community for Elite Fitness

1-3 rep sets? I mean if you’re trying to lose weight I think keeping reps moderately higher would be more calorie taxing no? (not saying to do some pansy weight for 12 reps or some bs) Not saying you can’t cause we all from time to time like to heave some heavy ass max weights just to see where were at :D.

[quote]JasonJ wrote:
I do trunk work every workout; various crunches, hanging leg raises, planks etc., usually two exercises for 3 repped out sets.
[/quote]

Meh lol I only do ab work twice a week…if I remember that is. Yet do your thing ha

[quote]JasonJ wrote:
My 6 week goal is to add reps or weight to every exercise every week. I’ve started pretty modestly, I’m trying for no missed reps.

My short term physique goal is to get back up to around 200 lbs and get BF down to ~ 20%.

Thanks for taking the time to read and for any feed back.

Edited for way too long. Sorry.[/quote]

Yeah do your best to add weight/reps…yet if you get in the gym and feeling it’s an off day (we all get these). Just drop weights focus on form/muscle-mind connection and really hammer your muscles.

Meh 200 lbs @ 12-15%bf sounds a lot better :slight_smile:

As for legs…can you do at least db/goblet squats at least with no pain? I’m sure you can at least do some light work until you feel better.

Nice to hear about the huge fat loss…you’re doing something right it seems with nutrition keep it up.

[quote]dankid wrote:
Nice job so far, congradulations.

Here is my advice.

*Stick with rippetoe’s and make the necessary changes to it.
*You should work your good leg, leg press, leg extensions, and leg curls.
*Your set/rep scheme doesn’t look too good to me. Way too many sets for starters.

Get back to rippetoe’s and if you want to ramp, ramp up to a max set of 5 on your 3-4th set, and then try for 2 total sets around that weight.

If you need to, switch to upper/lower and 3-4x a week. (its all outlined in the starting strength wiki- google it)

For a 3 day TBT plan I would do this.

1-

Bench
Pullup
1-leg press
Tricep Row

2-

Incline or shoulder press
Row
Leg ext/leg curl
Shoulder raise
biceps

Or something similar, and adjust it how you’d like it and need it.

Go 3x5 or 5x5 on all the main lifts, (bench, shoulder press, 1-leg press, etc.) and then do something like 3x8 or 4x10 (whatever) for all the isolation stuff and extras like shoulder raise, and leg ext.

Good luck, hope this helps[/quote]

Well there’s probably a reason why he decided to post in the bodybuilding forum. I imagine He’s probably striving for fat loss and achieving an aesthetic physique. I mean his routine isn’t real bad at all though. Just could use some tweaking of the exercise selection.

If he picks any decently designed routine and throws some barbell complexes and lots of steady stead cardio. He’ll drop fat real fast.

OP I’m currently doing this (which works great for me right now)

chest/tris
bis/forearms/legs
off
shoulder/back
off

Rinse lather repeat!

EDIT: Added some more things I missed…

4

Carlitosway

Wow, this response is…awesome, thanks very much, this is exactly what I was looking for.

Let me clarify a couple of things.

Out of those 8 sets no more than 2-3 are ever taxing, I’m including warm ups in my total volume. I’m not that young, and even though I’m nowhere near my goals I have a lot of wear on my joints…from lack of use as much as over use. I’ve found that extensive movement specific warmups keep everything happy.

As for lower body stuff, I’m in active PT right now. We’re doing rehab work twice a week. My PT is a lifter, he’s got no problem with me being in the gym, but no leg work outside of PT for now.

As far as upper body barbell work, I’ve got a twice torn right rotator, my shoulders are pretty stiff in general and it seems like I can never make it very far with BB presses before something gives.

I know this could read like a list of excuses, but I see it as being realistic. I’ve learned a lot through trial and error and the little bit of coaching that I’ve had. I know there are better ways to do things (why I asked), but I do have a rationale for most of what I do in the gym.

I like dumb bell pressing. The ability to tweak position and ROM for each arm helps my shoulders a LOT, but, that said, I’m finding that those three repetitive exercises are getting a little too taxing as the weight is getting heavier. I think I’m going to take your advice and swap one (incline press maybe?) out for cable flys.

What would you recommend for rear delt work?

I think what I’m calling a pullover is like what you described. I use a preacher curl bar with my hands in the middle neutral grip. Laying flat on a bench looking up I set the bar up like a skull crusher, lower it below my head to a stop, raise with triceps then extend fully at the top like a bench press lockout, repeat.

I think I might also take you up on swapping the pushdown out for something else, I’m moving most of the stack on them and not feeling much.

This current cycle is my first with an arm day, in fact…it’s the first that I’ve put much thought into direct arm work at all, and I really like it. That said, when I get back to my legs, I’m pretty sure I want to move to a 4 day split.

Thanks again for the suggestions, a lot to think about here. And yeah, 200 @ 12-15% is the idea, but I like to set small goals. My first was 250 lbs, then 200lbs, sub 200lbs, 1 strict pull up…My current goals are getting BF% down while keeping roughly the same weight, and working up to 5 strict pull ups…once I get there, I’ll set a new goal.

Like I said, realistic. I started out as a fat ass, now I’m a pretty normal looking guy, more work, more muscle, more attention to WHAT I’m working on and we’ll see where I end up. Also, right on about why I posted in this section. I’ve always been a big guy, I want to be a big guy that looks good.

5

I think this looks ok, but since you cant train legs, why not take the advantage to train more back ( the biggest area in the upper body ).

So here is an example of what you can do:

day1: lats and biceps.
pulldown with wide grip.
pulldown with reversed grip or neutral grip.
prone pull-ups.
pull-over with DB or in machine.
bicepscurl of some sort.

day2: chest and delts.
DB flat-benchpress.
DB incline-benchpress.
flyes or pec.dec.
DB shoulderpress.
lateral-raises.

day3: upperback and triceps.
DB one-arm-rows.
chest suppported rows on bench or on machine.
facepulls/reversed flyes. ( this hits rear deltoid )
shrugs.
a triceps movement.

btw: congrats with getting your weight down, hope you reach your next goal.

florelius.

6

would love to see before and after pics if you’ve got them. Great job, man

7

Ah, so splitting the back up into two days and working the arms in that way…I like that. I’m going to have to add this into the big bucket of shit that I need to think about in moving forward. Thanks!

[quote]florelius wrote:
I think this looks ok, but since you cant train legs, why not take the advantage to train more back ( the biggest area in the upper body ).

So here is an example of what you can do:

day1: lats and biceps.
pulldown with wide grip.
pulldown with reversed grip or neutral grip.
prone pull-ups.
pull-over with DB or in machine.
bicepscurl of some sort.

day2: chest and delts.
DB flat-benchpress.
DB incline-benchpress.
flyes or pec.dec.
DB shoulderpress.
lateral-raises.

day3: upperback and triceps.
DB one-arm-rows.
chest suppported rows on bench or on machine.
facepulls/reversed flyes. ( this hits rear deltoid )
shrugs.
a triceps movement.

btw: congrats with getting your weight down, hope you reach your next goal.

florelius.
[/quote]

8

[quote]Brazil wrote:
would love to see before and after pics if you’ve got them. Great job, man[/quote]

I’ll see what I can come up with. I don’t think I’m ready to post body shots, lots of loose skin…gyno from being so overweight for so long, not a pretty picture yet, but I think I can come up with something that shows how much I’ve changed over all.

Thanks everyone who has posted in this thread with some great info and suggestions, I’ve got a lot to think about.

9

Uh, where is your leg workout? Where is your shoulder work out?

Your program falls very short for a complete bodybuilding program. Please refer to my “Bodybuilding Bible” thread. If you violate any of the guidelines in that thread, your program isn’t complete - and I mean this with all seriousness, being that every successful bodybuilder on earth (except for the DC posse) does what I go over in that thread.

I’ll be back later for a free critique of your program.

10

[quote]Bricknyce wrote:
Uh, where is your leg workout? Where is your shoulder work out?

Your program falls very short for a complete bodybuilding program. Please refer to my “Bodybuilding Bible” thread. If you violate any of the guidelines in that thread, your program isn’t complete - and I mean this with all seriousness, being that every successful bodybuilder on earth (except for the DC posse) does what I go over in that thread.

I’ll be back later for a free critique of your program. [/quote]

he has a knee injury, thats why he cant train legs. If he starts to train 4days pr week instead of 3, he can add in a shoulder day.

11

Pretty much this. I know that this isn’t an ideal program, that’s why I’m on here asking for help. I’m going to do this for a few more weeks, because I like finishing things. By then I should be able to start working my squats and deads again, and then I’m going to start on whatever program this thread ends up leading me to. Thanks guys.

[quote]florelius wrote:

[quote]Bricknyce wrote:
Uh, where is your leg workout? Where is your shoulder work out?

Your program falls very short for a complete bodybuilding program. Please refer to my “Bodybuilding Bible” thread. If you violate any of the guidelines in that thread, your program isn’t complete - and I mean this with all seriousness, being that every successful bodybuilder on earth (except for the DC posse) does what I go over in that thread.

I’ll be back later for a free critique of your program. [/quote]

he has a knee injury, thats why he cant train legs. If he starts to train 4days pr week instead of 3, he can add in a shoulder day.
[/quote]

12

I’m kind of surprised that no one has asked about these yet, but if anyone is interested here is a sample days diet (yesterday) and my current working weights

7AM
1/2 cup of cooked brown rice, 2 scrambled eggs, 2 cloves of garlic, 1 cup of chopped broccoli, 2 tbs extra virgin coconut oil

1 cup of plain whole milk yogurt, 1 tsp honey, small handful of raisins

9:30 - 11AM
On the road for work, 2 pieces of venison jerky (I think I estimated these at about 10 grams of protein a piece), 2 large handfuls of ‘trail mix’ (I carry around a big bag of unsalted raw almonds, raw walnut halves and natural raisins)

2PM
Chicken salad wrap with bacon, lettuce and tomato on a whole wheat tortilla
cup and a half of french fries

6PM
Another large handful of ‘trail mix’

8PM(post workout)
1 whole egg, Ground venison, broccoli, garlic stir fried with brown rice and 2 tbs extra virgin olive oil
probably 1.5 cups of the venison and broccoli mixture over 1 cup of the brown rice

1 cup of whole milk plain yogurt, 1 tsp honey, small handful of raisins, small handful of almonds

Current working weights (not max lifts):
Flat DB bench - 40LRx5
Incline DB bench - 35LRx5
Overhead DB press (seated) - 35LRx5

Pulldown (wide grip) - 100x6
Low Row - 90x7

Seated DB curl - 25LRx6
Pullover extensions - 40x6
Rope pulley curl - 70x6
Rope pushdown - 80x6

13

[quote]Bricknyce wrote:
Uh, where is your leg workout? Where is your shoulder work out?

Your program falls very short for a complete bodybuilding program. Please refer to my “Bodybuilding Bible” thread. If you violate any of the guidelines in that thread, your program isn’t complete - and I mean this with all seriousness, being that every successful bodybuilder on earth (except for the DC posse) does what I go over in that thread.

I’ll be back later for a free critique of your program. [/quote]

reading comprehension fail buddy lol! I also already linked him up to your bible in my first post…smh

14

[quote]Carlitosway wrote:

[quote]Bricknyce wrote:
Uh, where is your leg workout? Where is your shoulder work out?

Your program falls very short for a complete bodybuilding program. Please refer to my “Bodybuilding Bible” thread. If you violate any of the guidelines in that thread, your program isn’t complete - and I mean this with all seriousness, being that every successful bodybuilder on earth (except for the DC posse) does what I go over in that thread.

I’ll be back later for a free critique of your program. [/quote]

reading comprehension fail buddy lol! I also already linked him up to your bible in my first post…smh
[/quote]

My bust! :frowning:

15

Bricknyce: I checked out your bodybuilding bible thread, good stuff, you’ve clearly put a lot of thought into this whole thing.

I’m trying to put together my next 6-8 week program now using the insights that I’ve picked up from this discussion. This is just a rough idea, any input from any of you folks would be greatly appreciated.

This assumes that I’m back to working my legs by this point. I’m off crutches since Friday, so it seems likely that I should be.

Day 1
Lats/Biceps
Neutral grip pullups
Pulldown
Drag curl
Rope pulley curl

Day 2
Chest/Triceps
DB incline bench
DB bench with hands close for triceps emphasis
Low cable flys
Pullover extensions

Off

Day 3
Shoulders/Upper back
High incline DB press (seated overhead press)
High pulls
Shrugs
Reverse flys

Day 4
Legs
Front squat
RDL
Standing calf raises
??

Off

Off

Any thoughts?

16

You didn’t follow the guidelines I gave in my thread. EVERY workout you designed goes against them.

DAY 1

You have not 1 rowing exercise and not enough exercises for the back as a whole. You have no isolation exercises for the back.
You don’t have one primary exercise for the biceps. Drag and rope pulley curls are secondary and tertiary exercises.

DAY 2

Why would you emphasize the triceps in a lift done for the chest?
You have zero primary exercises for the triceps. One exercise isn’t enough for ANY muscle group if you are to hit it only once per week.

DAY 3

You have only one exercise for the front/medial delts. There is not 1 isolation exercise for this muscle group either.
High pulls are an Olympic lift.
Reverse flyes might be better off placed on back day.

DAY 4

Again - you have only 1 exercise for the quads and only 1 for the hamstrings and only 1 for calves. There is no isolation work for quads or hams because of this.

Did you really read my thread?

17

[quote]JasonJ wrote:
Bricknyce: I checked out your bodybuilding bible thread, good stuff, you’ve clearly put a lot of thought into this whole thing.

I’m trying to put together my next 6-8 week program now using the insights that I’ve picked up from this discussion. This is just a rough idea, any input from any of you folks would be greatly appreciated.

This assumes that I’m back to working my legs by this point. I’m off crutches since Friday, so it seems likely that I should be.

Day 1
Lats/Biceps
Neutral grip pullups
Pulldown
Drag curl
Rope pulley curl
[/quote]

Need back thickness exercise…pick one t-bar rows, rack deads, barbell rows, db rows, seated rows, hammer strength low rows,

[quote]JasonJ wrote:
Day 2
Chest/Triceps
DB incline bench
DB bench with hands close for triceps emphasis
Low cable flys
Pullover extensions
[/quote]

Hope you understand how to retract the shoulder blades (pinch them to create a nice platform to press from) and not letting shoulders come off the bench is key. Chest high also.
I
Have you ever tried smith machine close grip bench press? Know your shoulder has issues so it might not irritate it much. Or say machine dips (like hammer strength plate loaded one).

For chest pressing I like do do either two incline movements(one machine and one db/free weight) or one incline and one for lower chest (e.g. incline db press higher reps 10 rep area, followed by heavy smith machine decline/hs machine 6-8 rep area)

Yet right now I’m prioritizing my upper chest like it’s separate from the lower chest .

Off

[quote]JasonJ wrote:
Day 3
Shoulders/Upper back
High incline DB press (seated overhead press)
High pulls
Shrugs
Reverse flys
[/quote]
neeeed lateral raises at least :). cable/machine 2-3 sets…

You could alternate between db presses and say a smith machine seated shoulder press/machine shoulder press(hammerstrength Behind-the-neck one is awesome) (as I know your shoulders dont jive well with barbell movements)

Yet I wouldn’t hesitate to hit up another shoulder exercise(machine like I mentioned) after db presses for an all out set or two. (since they’re warmed up from db presses anyways)

[quote]JasonJ wrote:
Day 4
Legs
Front squat
RDL
Standing calf raises
??
[/quote]

just watch the lower back, if after front squats your lower back isn’t feeling to strong it can compromise form on deadlifts (you should alternate between rdls/sldls and leg curls especially when lowerback needs a break)

That’s why on days I do sumo deadlifts/sldl/rdls I do mainly machine work for quads. Days I do leg curls I’ll allow myself to do front squats cause my lower back is real fresh.

You have access to any good hack squat machines/v squat machine?

I usually do two movements for quads. I’ll do usually heavy hack squats (6-10 rep area for working sets) followed by a leg press widowmaker (take 10-15 rep max to 20+ reps, yes brutal). Yet just pace yourself, cause of your recent knee issues.

I’m sure I missed some stuff but others will chime in gladly

18

This is what a real chest workout looks like:
Incline barbell press
Flat dumbbell bench press
Incline fly
Pec-deck fly

This is what a shoulder workout looks like:
Overhead press
Lateral raises
Cable lateral raises
Dumbbell shrugs

This is what a back workout looks like:
Chinups
Dumbbell rows
Machine pullovers
Cable row
Rear delt raises
Deadlifts

This is what a quad workout looks like:
Squats
Lunges
Leg extensions

This is what hamstring workout looks like:
Glute ham raises
Pullthroughs
Leg curls

This is what a triceps workout looks like:
Close grip bench
Skullcrushers
Triceps pressdowns

This is what a biceps workout looks like:
Bar curls
Incline curls
Concentration curls

This is what a calf workout looks like:
Standing calf raise
Seated calf raise

I have no idea if these workouts are for you, but this should give you an idea.

19

[quote]Bricknyce wrote:
You didn’t follow the guidelines I gave in my thread. EVERY workout you designed goes against them.

DAY 1

You have not 1 rowing exercise and not enough exercises for the back as a whole. You have no isolation exercises for the back.
You don’t have one primary exercise for the biceps. Drag and rope pulley curls are secondary and tertiary exercises.
[/quote]
Ok, how about standing DB curls with drag curls and rope curls as the accesory? What would you call an isolation exercise for the lats? For back thickness how about alternating barbell rows with low cable rows?

The close grip DB press is a primary triceps exercise no? I would think that a close grip press combined with the extensions should be enough?

High pulls are a trap dominant barbell compound, what’s the problem? Should I move the reverse flys to lat day because they work the lats more than the rear delts, or some other reason? How about cable or DB laterals for deltoid isolation?

My calves grow if I look at them wrong, missing a second lift for them is not a big concern of mine. Once my knee is in shape I’ll also be back to hiking on the weekends which is great for my calves. Relaced RDL with two ham exercises. I don’t think I’m going to be able to do much more than front squats for my quads for awhile, they turn my legs to jelly as is, and I’ll just be coming off of knee PT when I start this.

So, here’s what I’ve put together based on your and carlitosway’s responses.

Day 1 - Lats/Biceps
Neutral grip pullups
Wide grip pull down
Low cable row
Standing BB curl
Drag curl/Rope pulley curl

Day 2 - Chest/Triceps
DB incline bench
DB decline bench
Low cable flys
Close grip DB bench
EZ bar Pullover extensions

Off

Day 3 - Shoulders/Upper back
High incline DB press
Cable laterals
Reverse flys
High pulls
DB shrugs

Day 4
Front squat
GHR
Leg curl
Standing calf raise

Off
Off

Better?

20

if you can do frontsquat, you can do deadlifts.

the most easy thing to do is to follow a program made by people with experience.

my cousin who is a senior powerlifter, gave me the 5/3/1 book. he train by these principles himself.

its alot of info about the 5/3/1 on this site, or you can just by the book.

or you can use the program bricnyse made for you.

btw I think your setup looks ok, but maybe the more experienced guys should look at it.

good luck :slight_smile: