I started working out in November with a split taken out of “weight training for newbies” or something like that where i only hit each muscle group once a week. But I’m ready to move into something different, I feel like I’ve been on this split for too long and that the gains are just too small.
It’s almost a waist of time don’t get me wrong I definitely got stronger but I wanna get into something more serious. Is there any articles on this site that will help me make decide how my next routine might look like?
how is that an advance work out when i actually took the program off of weight training for newbies ?! Unless…T-Nation doesnt know what the hell theyr talking about.
You originally posted this in the Bodybuilders section, didn’t you.
While it’s entirely possible we don’t know what we’re talking about, it’s much more likely we don’t know what YOU’RE talking about. ‘Weight Training For Newbies’ sounds like a great book, or article, or whatever it is… but unless you put a link in, no one knows what you’re talking about.
From what you describe, it’s just about every training split ever.
The reason it’s described as advanced, is because beginners with shitty motor neurons and weak muscles generally do better with full body or upper/lower splits, based around complex movements, where each body part gets hit two to four times a week.
SO…
Go to the top of the page, click on the BEGINNER banner. This should take you to the beginner’s forum. The third thread down should be Vroom’s thread, something about ‘are you a beginner’ I believe. Click on that thread, and read it. It’s got most of the main training and nutrition articles indexed, as well as a bunch of information about the site you would do well to learn.
Oh, and don’t forget about nutrition. Jehova up there is probably right, in that something in your diet is also probably preventing you from growing at the rate you want. So don’t skimp on reading the nutrition articles.
i already read that article and i did make gains but now theyr just slow. I dont want another begginer split so why would i take another program out of another begginer split…unless i’m actually still considered a beginer which i have no problem with if it is actually true that im still a newbie. i take 3000+ calls and 240 g of proteins so i think my diets good.
Well, if you’re not sure if you’re still a newbie… your probably a newbie. Nothing wrong with that.
3000 kcal and 240g protein is good. Perhaps you need to bump it to 4000 kcal and 300g of protein to make better gains.
As far as beginner programs, one that gets recommended a lot is Mark Rippetoe’s Starting Strength. I believe this is different enough from what you’ve been doing that it should create enough stimulus for growth.
Just about half of the threads in the beginner’s section are Starting Strength logs, and it has a proven track record for developing strength and size. Read some of the logs if you wish more proof.
Also, define ‘slow gains’, because its possible that you’re getting normal gains and it just seems slow… because normal gains ARE slow.
Ok I want to clear somethings up firt I’m 6 ft and half an inch tall 192 lb. When i started working out i was only consuming 2000 cal and 180 g of protein after reading that newbi article i mentioned earlier. A few months into my routine i increased my intake to 2500 cals and 210g of protein and so i stayed on that plan for a few more months. But then, recently I was told by fellow members that i’m suposed to be eating 3000+ cals and and even more protein, so since then which has been about 2-3 weeks ago i been eating about 3200-3500 cals and 230-240g of protein. i definetly recover a lot faster and feel more energised now. But still my current routine is making me sick, I’m just bored of it.
That rippotoe program looks drastically different from what im doing now i like it. But is that gonna work just fine even though it’s not the first split that i’ve done since i started working out? Recall that ive been doing this “hitting muscles once a week” program. I’ll post my current workout split later on today when i have time.
I appreciate the assistance that means a lot to me.
[quote]Damner wrote:
That rippotoe program looks drastically different from what im doing now i like it. But is that gonna work just fine even though it’s not the first split that i’ve done since i started working out? Recall that ive been doing this “hitting muscles once a week” program. I’ll post my current workout split later on today when i have time.
I appreciate the assistance that means a lot to me. [/quote]
Honestly, the fact that it’s drastically different from what you’re doing now is WHY is will work fine for you. You’ll be stressing your body in ways that it’s not used to, and that is what forces growth. It might make you tired and sore, but you’ll adapt and see some real gains.
Hello again, i have some questions regarding that rippotoe’s starting strengh. I’m gonna start that split on monday but there are some exercises that i was already doing before like squats (atg), military press infront of head with ez-bar, and bench.
Should i pick new exercises to replace these 3 or maybe just leave them in there? I’m really excited about starting this program. One more thing that post says that one gallon of milk must be consumed a day…like what the f****g f**k, isn’t too much milk bad for you because of some estrogen producing something?!
[quote]Damner wrote:
Hello again, i have some questions regarding that rippotoe’s starting strengh. I’m gonna start that split on monday but there are some exercises that i was already doing before like squats (atg), military press infront of head with ez-bar, and bench.
Should i pick new exercises to replace these 3 or maybe just leave them in there? I’m really excited about starting this program. One more thing that post says that one gallon of milk must be consumed a day…like what the f****g f**k, isn’t too much milk bad for you because of some estrogen producing something?! [/quote]
I wouldn’t change the program unless you have a very good reason for doing so i.e. injury etc…
And even then I would I would choose close alternatives - straight leg deadlift or hack squat to replace conventional deadlift…
Don’t worry about the estrogen in milk, its an easy way to get the calories in so drink up
I wouldn’t worry about having used squats in your previous routine. Odds are good that you used a different set/rep scheme in your last workout than is used in Starting Strength, and that alone should be enough to keep things growing. Also, you’ve only been training 5 months. You could most likely do squats twice a week for the next year and still see growth, as long as you changed your loading parameters every now and then.