do 5/3/1 with some assistance work. Eat 4000 cals a day. Ur set.
[quote]jtownlax wrote:
do 5/3/1 with some assistance work. Eat 4000 cals a day. Ur set.[/quote]
As this is the Beginner forum, can you please explain your rational behind this?
And sorry, I’m old, but, is it that hard to spell “You are”?
[quote]JFG wrote:
[quote]willden wrote:
So I guess what I’m hearing is its not terrible as long as I see some progress. Maybe I’ll just stick it out, throw in a legs and maybe separate arms day…if I feel like I’m plateuing then I’ll start to switch it up more dramatically.
Guess I’ll go to something like
Day 1: Original chest/tris day
Day 2: Plyo/Cardio
Day 3: Original bis/back day
Day 4: Legs (squats, deadlifts, lunges…maybe 20 sets total?)
Day 5: bi’s/tri’s/shoulder (30-40 set range)
Day 6: Plyo/cardio
Day 7: Take off or go back to 1
5-3-1 looks interesting…I don’t like do anything not to failure, or where I can do more than 8 reps…feels like I’m wasting my time. Maybe that’s just a mindset I need to get over though.
Tell me that sounds like at least a SOMEWHAT decent plan. Maybe I’ll try and keep track of my diet, but sounds like kind of a pain in the ass, I feel like I know whether I ate crap during a day or not.[/quote]
You almost have it.
What are your goals? Real one. Strength? Getting big (think powerlifter/Olympic lifter or Bodybuilder)? Need to get stronger for sports? Overall fitness?
What did you eat today.
What is your fear of going “to failure”?
[/quote]
I meant I don’t usually go NOT to failure. My reasoning is that I don’t see the point of leaving reps left in the tank on any set. May as well push it hard as you can, beat up your muscles and have them grow bigger.
My real goals are just to look good on the beach and be overall fit. Being stronger than my friends is a bonus. Not trying to compete or anything like that.
What I ate today:
4 hard boiled eggs (2 w/ the yolks)
Medium chili from Wegman’s for lunch
Double burger on a whole wheat english muffin after work (made myself, extra lean, no cheese)
Post workout peanut butter/milk/bannana/Grow! shake
Oh and 2 acai energy drinks since I’ve been tired as hell
Albeit this is during the week so I didn’t have to contend with any pizza or other crap while watching football or anything like that…
If that’s what you ate and you are around 20% (according to a unreliable scale), then you are either not saying the whole story or you are forgetting to put intensity in your work out.
Ditch the program and do WS4SB v3, since you like plyo’s. Just google it, follow it, don’t change it and re-read the first 4-5 pages to get the theory down pat.
Your diet is what I ate before 12.
Try this:
4 hard boiled eggs, toasts, piece of fruit.
large chili with side salad (spinach, regular, etc with vinaigrette)
Double burger on whole wheat buns with cheese side of yam fries (I liked baked much better)
Post WO shake, 16 oz chocolate milk (or look up peri work out nutrition on this site, lots of ideas)
Another meal.
You have to EAT. Feed your body.
Do that for 6 months.
Oh, and trow that scale away. Look in the mirror. If you are getting to fat, up the intensity of your work outs. But WS4SB is pretty intense. Bring your balls.
I’ll read up on it and give it a shot. I’m not afraid of working hard.
Anyway far as my BF and body composition, I never said where I started off at or that I’ve been eating good for all the time I’ve been lifting hard. Before I was drinking a dozen beers a week easy, sometimes closer to 16 or high as 20. Not sure what the scale would’ve said before, but definitely had more fat than I do now. Just started cleaning up my diet over the past month maybe (holiday’s are a killer as well). I feel like if I ate like I did today every single day, I’d be at my target BF in no time…
[quote]willden wrote:
I’ll read up on it and give it a shot. I’m not afraid of working hard.
Anyway far as my BF and body composition, I never said where I started off at or that I’ve been eating good for all the time I’ve been lifting hard. Before I was drinking a dozen beers a week easy, sometimes closer to 16 or high as 20. Not sure what the scale would’ve said before, but definitely had more fat than I do now. Just started cleaning up my diet over the past month maybe (holiday’s are a killer as well). I feel like if I ate like I did today every single day, I’d be at my target BF in no time…[/quote]
Cool.
You don’t need to “clean” (well, nothing wrong in cutting down on the beer thing), you just need to make choices that will feed your body.
Let us know how it’s working out for you.
Heck, start a log.
Cheers
[quote]willden wrote:
I’ll read up on it and give it a shot. I’m not afraid of working hard.
Anyway far as my BF and body composition, I never said where I started off at or that I’ve been eating good for all the time I’ve been lifting hard. Before I was drinking a dozen beers a week easy, sometimes closer to 16 or high as 20. Not sure what the scale would’ve said before, but definitely had more fat than I do now. Just started cleaning up my diet over the past month maybe (holiday’s are a killer as well). I feel like if I ate like I did today every single day, I’d be at my target BF in no time…[/quote]
keep in mind that BF is only one side of the coin.
200 lb 10-15% BF (even 20% or higher depending on fat distribution) looks a hell of a lot more impressive than 160 lb 10-15% BF at your height.
if you got down to your target BF at your current muscle mass, you’d end up being the latter.
[quote]willden wrote:
I guess I am a little unique, I don’t care about working heavy with legs, I’d rather gain speed/athleticism unless I start to get out of whack size-wise.[/quote]
Is this a joke? You just described 95% of the people I see lifting at the gym.
[quote]willden wrote:
Guess I’ll go to something like
Day 1: Original chest/tris day
Day 2: Plyo/Cardio
Day 3: Original bis/back day
Day 4: Legs (squats, deadlifts, lunges…maybe 20 sets total?)
Day 5: bi’s/tri’s/shoulder (30-40 set range)
Day 6: Plyo/cardio
Day 7: Take off or go back to 1
5-3-1 looks interesting…[/quote]
Now you are getting some where.
Guess I’ll go to something like
Day 1: Chest day
Day 2: Plyo/Cardio
Day 3: Back day
Day 4: Legs (squats, deadlifts, lunges…maybe 20 sets total?)
Day 5: bi’s/tri’s/shoulder (30-40 set range)
Day 6: Plyo/cardio
Day 7: Take off or go back to 1
Here is a slightly modified version of what you put. The only thin I did was take out the arm work on Chest and Back day. Realizing those muscles get hit while doing the chest/back movements is enough. You don’t need to tear them completely apart twice per week. (IMO)
That and strongly consider “5/3/1 Big but Boring.”
That seems to be well suited to your style and goals.
First off, you’re making this entirely too complicated. It would be much easier and beneficial to get on a proven program.
If you insit on doing this clusterfuck of a program, you need to realize you’re doing way too many sets for upper body. 40-50 sets is rediculous and is holding you back. Furthermore, doing half the sets for legs as your upper body is stupid.
Sheesh what’s with all the flaming? Unless I’m mistaken this is a beginner forum. Just because people don’t follow your exact program doesn’t mean they’re retarded. I’m proud of my results so far. I’m sure there are a lot of different ways to skin the same cat. I feel like as long as you’re willing to work hard and put in the time and energy you will continually improve, this isn’t rocket science that people make it out to be.
People come for advice, not to be reamed over how stupid their current workouts are. It is possible to point things out politely… Anyway thanks to those who gave legit helpful suggestions. I’ll keep updating on my progress and maybe post a photo from last year when I get a chance (trust me it isn’t pretty)…Peole have already told me I’m looking bigger and more fit and if you extrapolate my progress now out another 6 months I’d be thrilled.
40 sets? wow i would be sore forever. wouldnt less be more productive?
Just stop listening to this thread at this point, do WS4SB v3, and concentrate solely on that and eating.
[quote]JLone wrote:
[quote]willden wrote:
Guess I’ll go to something like
Day 1: Original chest/tris day
Day 2: Plyo/Cardio
Day 3: Original bis/back day
Day 4: Legs (squats, deadlifts, lunges…maybe 20 sets total?)
Day 5: bi’s/tri’s/shoulder (30-40 set range)
Day 6: Plyo/cardio
Day 7: Take off or go back to 1
5-3-1 looks interesting…[/quote]
Now you are getting some where.
Guess I’ll go to something like
Day 1: Chest day
Day 2: Plyo/Cardio
Day 3: Back day
Day 4: Legs (squats, deadlifts, lunges…maybe 20 sets total?)
Day 5: bi’s/tri’s/shoulder (30-40 set range)
Day 6: Plyo/cardio
Day 7: Take off or go back to 1
Here is a slightly modified version of what you put. The only thin I did was take out the arm work on Chest and Back day. Realizing those muscles get hit while doing the chest/back movements is enough. You don’t need to tear them completely apart twice per week. (IMO)
That and strongly consider “5/3/1 Big but Boring.”
That seems to be well suited to your style and goals. [/quote]
Just curious, why that program? There is no Plyo in 5/3/1 BBB? (I’m doing that program and it is good, but my question remains)
[quote]willden wrote:
Sheesh what’s with all the flaming? Unless I’m mistaken this is a beginner forum. Just because people don’t follow your exact program doesn’t mean they’re retarded. I’m proud of my results so far. I’m sure there are a lot of different ways to skin the same cat. I feel like as long as you’re willing to work hard and put in the time and energy you will continually improve, this isn’t rocket science that people make it out to be.
People come for advice, not to be reamed over how stupid their current workouts are. It is possible to point things out politely… Anyway thanks to those who gave legit helpful suggestions. I’ll keep updating on my progress and maybe post a photo from last year when I get a chance (trust me it isn’t pretty)…Peole have already told me I’m looking bigger and more fit and if you extrapolate my progress now out another 6 months I’d be thrilled.[/quote]
This is a beginner’s forum, and yes there are many ways to skin a cat.
It is not true that as long as you work hard you will continualy improve. If I do 1000 pushups a day, and really bust my ass doing it, I will not reach my goals no matter how hard I try.
I was not “flaming”, I told you the truth. I gave you the best advice you could receive. This “program” sucks and is holding you back. Getting on a proven program would be much better.
Lifting isn’t a fucking 6 month pursuit.
[quote]JFG wrote:
[quote]JLone wrote:
Here is a slightly modified version of what you put. The only thin I did was take out the arm work on Chest and Back day. Realizing those muscles get hit while doing the chest/back movements is enough. You don’t need to tear them completely apart twice per week. (IMO)
That and strongly consider “5/3/1 Big but Boring.”
That seems to be well suited to your style and goals. [/quote]
Just curious, why that program? There is no Plyo in 5/3/1 BBB? (I’m doing that program and it is good, but my question remains)[/quote]
The OP mentioned that he does not like to leave reps in the tank which to me is more of a hypertrophy type attitude. He also mentioned he wanted to gain strength and be stronger than his friends. With the way I interpret that he should hit the main lifts for strength then tare up the muscles and get the pump he wants, “big but boring.”
As for the Plyo part of your question, I didn’t take that into account. Many people would see better gains if they set long term goals and broke them down into segments. In the OP’s case he could concentrate on hypertrophy for 4 months then switch to strength for 4, then power, etc.
By chasing the Bigger, Stronger and High Endurance rabbits all at once his chances of catching anyone of them decreases.
JLone thanks that post makes sense. Not that everything is mutually exclusive but I should definitely concentrate on one goal at a time to maximize results.
[quote]JLone wrote:
[quote]JFG wrote:
[quote]JLone wrote:
Here is a slightly modified version of what you put. The only thin I did was take out the arm work on Chest and Back day. Realizing those muscles get hit while doing the chest/back movements is enough. You don’t need to tear them completely apart twice per week. (IMO)
That and strongly consider “5/3/1 Big but Boring.”
That seems to be well suited to your style and goals. [/quote]
Just curious, why that program? There is no Plyo in 5/3/1 BBB? (I’m doing that program and it is good, but my question remains)[/quote]
The OP mentioned that he does not like to leave reps in the tank which to me is more of a hypertrophy type attitude. He also mentioned he wanted to gain strength and be stronger than his friends. With the way I interpret that he should hit the main lifts for strength then tare up the muscles and get the pump he wants, “big but boring.”
As for the Plyo part of your question, I didn’t take that into account. Many people would see better gains if they set long term goals and broke them down into segments. In the OP’s case he could concentrate on hypertrophy for 4 months then switch to strength for 4, then power, etc.
By chasing the Bigger, Stronger and High Endurance rabbits all at once his chances of catching anyone of them decreases.[/quote]
Makes sense.
Cheers
[quote]
What I ate today:
4 hard boiled eggs (2 w/ the yolks)
Medium chili from Wegman’s for lunch
Double burger on a whole wheat english muffin after work (made myself, extra lean, no cheese)
Post workout peanut butter/milk/bannana/Grow! shake
Oh and 2 acai energy drinks since I’ve been tired as hell
Albeit this is during the week so I didn’t have to contend with any pizza or other crap while watching football or anything like that…[/quote]
This is the part that stood out to me the most.
Sure not training legs is pretty gay, but thats the Jersey Shore look, chicks love it…
But your diet needs a heap of improving. Read the stickies on the top of the beginners section, then search for a diet, or mimic someones from a log. Get to it!
[quote]sexyxe wrote:
[quote]
What I ate today:
4 hard boiled eggs (2 w/ the yolks)
Medium chili from Wegman’s for lunch
Double burger on a whole wheat english muffin after work (made myself, extra lean, no cheese)
Post workout peanut butter/milk/bannana/Grow! shake
Oh and 2 acai energy drinks since I’ve been tired as hell
Albeit this is during the week so I didn’t have to contend with any pizza or other crap while watching football or anything like that…[/quote]
This is the part that stood out to me the most.
Sure not training legs is pretty gay, but thats the Jersey Shore look, chicks love it…
But your diet needs a heap of improving. Read the stickies on the top of the beginners section, then search for a diet, or mimic someones from a log. Get to it![/quote]
Well I am from Jersey. On the other hand I can tell you the girls here are horrendous on average. More of a Sea Isle City person though…