[quote]ronki23 wrote:
…As I said people didn’t notice when I added 0.5-1.5" onto bodyparts after 6-20 weeks and added around 2lbs a week…[/quote]
Read:
Stop writing, and start doing something. A flood of information will only wash out your motivation, and cause program hopping.
[quote]Cuso wrote:
[quote]ronki23 wrote:
…As I said people didn’t notice when I added 0.5-1.5" onto bodyparts after 6-20 weeks and added around 2lbs a week…[/quote]
Read:
Stop writing, and start doing something. A flood of information will only wash out your motivation, and cause program hopping.[/quote]
My bodyfat % was the same though
[quote]ronki23 wrote:
[quote]Cuso wrote:
[quote]ronki23 wrote:
…As I said people didn’t notice when I added 0.5-1.5" onto bodyparts after 6-20 weeks and added around 2lbs a week…[/quote]
Read:
Stop writing, and start doing something. A flood of information will only wash out your motivation, and cause program hopping.[/quote]
My bodyfat % was the same though[/quote]
Then how much lean muscle are you gaining per month now?
[quote]Ethan7X wrote:
5x5 rear delts
?
lolwut[/quote]
Sorry, yeah the delt raises were all low sets, high reps.
[quote]Cuso wrote:
[quote]ronki23 wrote:
[quote]Cuso wrote:
[quote]ronki23 wrote:
…As I said people didn’t notice when I added 0.5-1.5" onto bodyparts after 6-20 weeks and added around 2lbs a week…[/quote]
Read:
Stop writing, and start doing something. A flood of information will only wash out your motivation, and cause program hopping.[/quote]
My bodyfat % was the same though[/quote]
Then how much lean muscle are you gaining per month now?
[/quote]
Haven’t got one of those scales but i’m losing 0.5-1 lb a week; in wek 1 I lost 4 lbs and the week after I added 1-2 (water/fluid I assume).
Yes I know Rippetoes isn’t a cutting rogram but i’m eating >1g protein per lb lean bodyweight and my main meals are 60-80g carbs and snacks 10-20g (I have a protein shake and nuts).
I’m trying to use my fat stores for energy-i’m 20% bodyfat (haven’t measured bodyparts/% of fat in 6 weeks since I started).
Last year when I did this program I ate dirty-got bigger and stronger but I was still fat 
Hopefully I know better this year that dirty calories aren’t required to add muscle/build up strength, especially when i’ve got more than enough blubber for energy
WTF
[quote]ronki23 wrote:
Last year when I did this program I ate dirty-got bigger and stronger but I was still fat Hopefully I know better this year[/quote]
If you’ve been lifting for over a year, and you wrote this on tuesday:
[i]Don’t mean to bump this
But i’m having trouble on the press and squat. On the press (37.5kg) I only managed 3 reps for 2 sets so I did 3 more sets of 1-2 reps. The next workout my press only went up by 1 rep per set so i’m going to have to reset by 5kg.
My bench was 52.5kg for 4 reps over 3 sets workout before last, I moved up to 55kg the next workout and it was only 2 reps so I did 5 sets of 2. If the next workout doesn’t get me 12 reps over 3 sets i’m going to have to reset that too.
My squat is 67.5kg-up from 65kg with belt (5RM two workouts ago) but it takes me 4 sets to get 12 reps (not getting more than 4 reps). So i’ve reset to 62.5kg without the belt since i’m not happy with the depth.
Deadlift at 65kg for 5-doing 67.5kg tomorrow.[/i]
then either:
Far for me to go against the grain, but I allways found 3 x 10 best for hypertrophy. 5 x 5 is great for strenght but if your goals, like mine are to look good in knee lenght jean shorts and a plain white t-shirt or wife beater (hey what can I say, I like the chicks that like that look), I honestly reccomend a 3 sets x 10 reps full body workout.
I did 5 x 5 for 6 months and got very strong and felt like rock but barely made any size gains at all and felt cheated.
Then around 6 months later after giving up, I landed a job at a university and was able to use the gym for free.
Started doing 3 x 10 mon / wed / fri and got in the best shape of mny life AFTER ONLY ONE MONTH even though my lifts were lighter.
People will scoff at this but here is what I did in ABA / BAB
A
deadlifts
chins
arnold press
side delt raises
flat bench
barbell curls
abs
B
Squats
Incline bench
millitary press
dumbell curls
bent over barbell rows
Did 10 mins light cardio before and 20 mins after for warm down.
That workout will get laughed out of this forum but I grew more in a month on it than I did on 5 x 5 and with zero diet plan.
Strokes for folks I guess.
If the 5 x 5 aint workiing for you - and anyone denying that 3 x 10 is NOT the most commonly advised set / rep ranmge for a beginer in professional circles is fos.
Many trainers will say you SHOULD DO 3 x 10 for AT LEAST 3 MONTHS to get your tendons and ligaments used to lifting and that jumping into 5 x 5 is not optimum for a beginner.
Peace out.
[quote]Cuso wrote:
WTF
[quote]ronki23 wrote:
Last year when I did this program I ate dirty-got bigger and stronger but I was still fat Hopefully I know better this year[/quote]
If you’ve been lifting for over a year, and you wrote this on tuesday:
[i]Don’t mean to bump this
But i’m having trouble on the press and squat. On the press (37.5kg) I only managed 3 reps for 2 sets so I did 3 more sets of 1-2 reps. The next workout my press only went up by 1 rep per set so i’m going to have to reset by 5kg.
My bench was 52.5kg for 4 reps over 3 sets workout before last, I moved up to 55kg the next workout and it was only 2 reps so I did 5 sets of 2. If the next workout doesn’t get me 12 reps over 3 sets i’m going to have to reset that too.
My squat is 67.5kg-up from 65kg with belt (5RM two workouts ago) but it takes me 4 sets to get 12 reps (not getting more than 4 reps). So i’ve reset to 62.5kg without the belt since i’m not happy with the depth.
Deadlift at 65kg for 5-doing 67.5kg tomorrow.[/i]
then either:
When i’m at University I have little free time and the time I have goes into martial arts (kickboxing,judo,jiu jitsu and wrestling-2 out of the 4 mentioned at one time). Only from late May-early September can I do a program/diet like this
Are your lifts really this low? You say you do various martial arts, so I’m assuming you’re a functioning human(decent mobility/body awareness/etc). I can’t imagine you being able to do anything physical if you’re that weak. It makes me think you just aren’t trying hard in the weightroom.
[quote]mmatt wrote:
Are your lifts really this low? You say you do various martial arts, so I’m assuming you’re a functioning human(decent mobility/body awareness/etc). I can’t imagine you being able to do anything physical if you’re that weak. It makes me think you just aren’t trying hard in the weightroom.[/quote]
I’ve got hypotonia and thanks to wrestling being cancelled until December last year, and no Judo/Jiu Jitsu between July and end of September (summer vacation by the club); I can’t do martial arts when i’m strong and when I finally do do the judo (this applies more than ju jitsu), we do little to no conditioning-a little more for jiu jitsu but still; I only restarted jiu jitsu in November.So many weeks without weights and conditioning (roughly 8 weeks) and the conditioning not being that good compared to wrestling means I atrophied by November.
I don’t mean to blow my own horn but I train harder than most in the gym; ok i’m weak but I push myself to get my last 1-2 reps and concentrate on the workout more than all the idiots talking to each other about their drunken nights and doing crappy workouts like:
2-3xBench Press
2-3xSmith Machine Bench Press
2-3xIncline Press and/or Decline
2-3xSmith Machine Incline Press and/or Decline Press
2-3xLat Pulldown
2xPushdowns
2xExtentions
2xCurls
2xConcentration Curl
Abs
^i’m surpised these people know that you can train triceps and back because the majority of them don’t even do back/tricep exercises
[quote]mmatt wrote:
Are your lifts really this low? You say you do various martial arts, so I’m assuming you’re a functioning human(decent mobility/body awareness/etc). I can’t imagine you being able to do anything physical if you’re that weak. It makes me think you just aren’t trying hard in the weightroom.[/quote]
I’ve got hypotonia and thanks to wrestling being cancelled until December last year, and no Judo/Jiu Jitsu between July and end of September (summer vacation by the club); I can’t do martial arts when i’m strong and when I finally do do the judo (this applies more than ju jitsu), we do little to no conditioning-a little more for jiu jitsu but still; I only restarted jiu jitsu in November.So many weeks without weights and conditioning (roughly 8 weeks) and the conditioning not being that good compared to wrestling means I atrophied by November.
Kickboxing was ok for conditioning but the only martial art that truly made me stronger/maintained strength was wrestling
I don’t mean to blow my own horn but I train harder than most in the gym; ok i’m weak but I push myself to get my last 1-2 reps and concentrate on the workout more than all the idiots talking to each other about their drunken nights and doing crappy workouts like:
2-3xBench Press
2-3xSmith Machine Bench Press
2-3xIncline Press and/or Decline
2-3xSmith Machine Incline Press and/or Decline Press
2-3xLat Pulldown
2xPushdowns
2xExtentions
2xCurls
2xConcentration Curl
Abs
^i’m surpised these people know that you can train triceps and back because the majority of them don’t even do back
[quote]ronki23 wrote:
[quote]mmatt wrote:
I don’t mean to blow my own horn but I train harder than most in the gym; ok i’m weak but I push myself to get my last 1-2 reps and concentrate on the workout more than all the idiots talking to each other about their drunken nights and doing crappy workouts like:
[/quote]
The thing is, if you did actually push yourself, you wouldn’t be this weak. So either there is something physically wrong with you, or you have a very misguided opinion of your own training capabilities.
Pushing yourself can manifest itself in different styles, but thinking you’re better than someone else is not one of them.
I’m back-current stats:
Squat-85kg 5RM Personal Best
Bench Press- 57.5kg 3RM ***Personal Best ***
Deadlift- 85kg 6RM- ***Personal Best ***
Overhead Press 40kg 1RM
Power Clean 30kg 3RM
I’m a bit concerned my dips and chins aren’t going up-both are assisted but i’m actually doing FEWER dips with 4 plates (assisted) and my chins are stalling. I assume because i’ve only been getting less than 4 reps on the Bench so i’ve been doing 5x3 instead of 3x5 to get strong on the Bench (yes even after a reset) that my triceps are fatigued from that?
My overhead press and bench press are very slow to progress-they only go up every 2-3 sessions.
My bicep curls and tricep extensions are weak-the extensions I am only doing 7kg per arm for 8-10 reps (on the lhs i’m doing kickbacks as my shoulder hurts on the left from tricep extensions-winged scapula from bad posture may be a factor). As for the bicep curls, my personal best is 12.5kg dumbbells for 6-10 reps but since it’s only once a week and Ripp recommends Barbell curls, i’ve been doing arm blaster barbell curls and they’re stuck on 16kg barbell for 4-8 reps (8 reps set 1, 4 set 2 i’ve tried with 18kg and that was only 6 reps set 1, 2 set 2).
Are the bicep curls weak from the arm blaster? I can do the same with 2x8kg dumbbells and with better form on the arm blaster-I assume the arm blaster and compound exercises are making my upper arms work harder.
Mainly concerned over upper body press being slow to progress and accessory exercises being weaker
I’ve got 3-4 weeks to go before I go back to Uni and do my martial arts; i’d like to get to 100kg on the squats and deadlifts and add at least 10kg on to upper body exercises.
P.S. my physique isn’t changing much-haven’t measured but my arms are a little bigger; I finally got to my biggest size/highest strength to date but i’m still very flabby-weight is fluctuating as it goes up one week or down another by 1-2lbs (i’m trying to lose fat so was hoping it’d go down).
At which point would one become fat AND muscular before thinking of stripping off the fat weight? I assume one would have to lift at least bodyweight on their upper body (bench press,chins and dips) to have larger-than-average arms with the same applying to lower body. I can lift bodyweight on lower body exercises and have big legs but I assume the legs would only look bigger and better if I lost fat and I assume that I should add more size and strength before losing fat??
[quote]ronki23 wrote:
I’m back-current stats:
Squat-85kg 5RM Personal Best
Bench Press- 57.5kg 3RM ***Personal Best ***
Deadlift- 85kg 6RM- ***Personal Best ***
Overhead Press 40kg 1RM
Power Clean 30kg 3RM
[/quote]
Good progress. Well done. I know it’s probably slower than you’d like, but you’ve done well.
At least your upper body lifts are progressing. How is your recovery? Are you sleeping well? Are you getting enough protein? Calories? Are you drinking a lot [of alcohol]?
That sounds like a good goal, but it sounds more like a 6-8 week goal based on your current progress. Either way, good luck with it.
[quote]P.S. my physique isn’t changing much-haven’t measured but my arms are a little bigger; I finally got to my biggest size/highest strength to date but i’m still very flabby-weight is fluctuating as it goes up one week or down another by 1-2lbs (i’m trying to lose fat so was hoping it’d go down).
At which point would one become fat AND muscular before thinking of stripping off the fat weight? I assume one would have to lift at least bodyweight on their upper body (bench press,chins and dips) to have larger-than-average arms with the same applying to lower body. I can lift bodyweight on lower body exercises and have big legs but I assume the legs would only look bigger and better if I lost fat and I assume that I should add more size and strength before losing fat?? [/quote]
It really all depends on your physique goals. How heavy do you want to weigh when you’re lean? Based on that, you can figure out how much you should bulk to before cutting.
Consider this:
make your own program and do what you want.
[quote]Field wrote:
Consider this:
make your own program and do what you want.
[/quote]
I’ve tried that-over a year I did and my gains sucked. Tried Starting Strength and 1 month of that was better than a year of this other stuff I tried.
my concern is why the dips are getting harder with the same weight and why my progress on upper body is very slow-every 2-3 sessions press weight is going up as opposed to every 1-2 sessions for Squats and Deadlifts.
I also weighed myself early this week-today as opposed to Sunday as i’m going to gym Sunday for missing a day, i’m shocked it went from 185 to 190 in 5 days; I admit I was eating crap the last couple of days but I ate less of the other food to make up for those extra calories. I checked my weight after going to bathroom but i’m not sure why it’s so heavy-I did eat a ready meal of lamb curry last night and had some potato salad and garlic bread, a couple of days earlier I had a bar of the new Dairy Milk but I made up for that by cutting out other food; also had 2 cones of frozen ice cream on Sunday and Monday.
^ I don’t always eat junk, just this week and as I said, I eat less of the other food to make up for it. Is it because i’m 2 workouts behind and I weighed myself too early in the week? Or do you think the lamb hasn’t fully digested yet (it HAS been over 12 hours).
I don’t think i’m going to be able to lose fat and shapen up in 3-4 weeks I really want to hit 100kg on the lower body exercises-I probably won’t be able to lose a lot of fat in 3-4 weeks even if I tried
I assume if you eat a lot on Rippetoes and you’re bodyfat% is still high, one would end up looking like Big Show/Andre the Giant/ the Gama brothers
You’d need to do more cardio and low carb to burn it off? I think i’ll have to aim for a fat-and-muscle physique like that,especially since i’m still weak and need to get strong and add muscle if I want to look good?
Leon and Ethan7X in the same thread? Trollpocalypse.
[quote]ronki23 wrote:
I also weighed myself early this week-today as opposed to Sunday as i’m going to gym Sunday for missing a day, i’m shocked it went from 185 to 190 in 5 days; I admit I was eating crap the last couple of days but I ate less of the other food to make up for those extra calories. I checked my weight after going to bathroom but i’m not sure why it’s so heavy-I did eat a ready meal of lamb curry last night and had some potato salad and garlic bread, a couple of days earlier I had a bar of the new Dairy Milk but I made up for that by cutting out other food; also had 2 cones of frozen ice cream on Sunday and Monday.
^ I don’t always eat junk, just this week[/quote]
A week of eating crap and reduced training can definitely have a big impact on your weight. Best you can do is make the corrections you know you should make ASAP, weigh in again on your regular day to keep things consistent, and get back on track.
Being pissed with yourself for having too much fat to lose won’t help anything. Either focus 100% on hitting your 100kg goal, or focus 100% on a dedicated fat loss plan that coordinates training and nutrition (there are several that can show big results in 4 weeks).
Admittedly, I haven’t read this entire thread, so I’m not totally sure where you’re coming from or where you’re going.
If you eat a lot on any training program when you’re already fat, you’ve got a recipe for problems. I was just telling someone the other week, Rippetoe spent a total of 5 paragraphs discussing nutrition in his book, so it’s completely misplaced blame if the wrong people eat too much food, drink too much milk, get fat, and then blame Rippetoe’s program.
Uh, not sure what you’re trying to say here, but cardio and a low carb diet is one way (not the only way) to lose fat, yes. And getting strong and adding muscle will make you look good, so, yes to that as well.
[quote]Chris Colucci wrote:
…or focus 100% on a dedicated fat loss plan that coordinates training and nutrition (there are several that can show big results in 4 weeks).[/quote]
Any program names to drop?
[quote]1 Man Island wrote:
[quote]Chris Colucci wrote:
…or focus 100% on a dedicated fat loss plan that coordinates training and nutrition (there are several that can show big results in 4 weeks).[/quote]
Any program names to drop?[/quote]
Velocity Diet, Get Shredded Diet, Green Faces plus training with complexes.