New Here - Help Me Please

Training Powerlifting
21

[quote]black_angus1 wrote:

[quote]bulldog9899 wrote:
^^ Well excuse me, for my shit writing skills , pretty sure anyone whom has read my post in the past are aware of it. Matter of fact I admit to it. Seriously, im not Trolling the kid or putting him down before you come riding in on your white horse. Reading between the lines,the kid comes across that he admires gymnast. So why should he train like a Pl or BB and not just train like a gymnast? Guys are giving him advice based on their own bias on training.[/quote]

I was talking in reference to OP. y u mad tho?[/quote]

Whats wrong with my English…

22

[quote]LindenGarcia18 wrote:
Aragon, dont know if you got my replie last night, said it has to be approved by the modertor and hasnt appeared yet, but im starting tommorow.
I have a calorie surplus of 3000 calories, and have a diet that reachs that. All good food too, complex carbs and protein, 6-7 meals a day including pre and post workout.
Im going to do a basic 5x5 because its simple.
[/quote]

I did. Basic 5x5 is a great start, highly recommended. The first couple weeks you will be extremely sore. That is normal and will go away. When I first started I did what I thought was a “good” arm workout. The next day I couldn’t move my arms. They stayed immobile for like 3 days and sore for a week. After a couple weeks they were just “normal” sore. So be prepared for that lol.

3000 calories is a good place to start for a growing teen. Make sure the diet is getting you all your nutrients, veggies, etc. Also chances are that you will be suffering significantly from this as well. When I started I literally had to force myself to eat and almost got sick a number of times (don’t ACTUALLY eat til you throw up, that’s bad obviously). It was bad, I hated eating big breakfasts and was full all the time. *THIS IS NORMAL.

Eating was more of a pain in the butt and more suffering than training. It was a chore. However, once again, after a month and change, I got used to it and then started getting HUNGRY for breakfast. Don’t eat garbage, don’t eat junk food. But the fact of the matter is that there will be many times where eating is a chore. This is the cost of gaining muscle. Ask most people who have gotten significantly large and strong and they will all relate times they felt like they hated eating. You shouldn’t feel that way permanently, but there will be periods of time, even weeks, where you do. This is mostly true for the population of people who have been skinny their whole life and also have a hard time eating breakfast, etc. So, people mostly like you and myself.

As far as your BMI goes, it depends on your height, which you didn’t list so I could be mistaken… But it also depends on the population of people you are around as to whether it is “strange”…for instance, an overweight kid could be the same as everybody else in his locker room and “normal”, but still grossly overweight. Same thing with being skinny or underweight. BMI is an extremely flawed system and the analysis of that metric would take much more time that I care to go into. For instance, a 225 lb, 6 foot tall adult male with 7% body fat is “obese” according to the BMI, even though he looks like a damn brickhouse with abs. That’s complete bullshit.

It is old. Old old old. Outdated and ignores a lot of other factors relevant. Based on my educated wild guess you’re probably about 5 foot 8 inchs…and you have the best muscle growing years of your life ahead of you.

Just stick with it.

23

You don’t need a fancy diet, just as long as it is healthy, plenty of protein and veggies and adds up to 3000 calories. Don’t get overly complicated here, just make sure you eat healthy real food with protein at every meal and the numbers add up to 3000.

Other thing is that you didn’t say whether you had a barbell or not. Or a place to do squats. If you don’t have a barbell, do squats with a dumbbell–look up “dan john goblet squat” and watch the video of him teaching it. He is one of the great coaches in the business today and can make things simple and straightforward. He also is a great athlete in his own day, even though he may not look like it. So listen.

i suggest doing goblet squats with light weight and really practicing the technique. Trust me, it’s much better to walk before trying to run in terms of heavy weight…besides, taking the time now to learn properly and MEMORIZE it til it is second nature is going to pay of 10 fold in the future and accelerate your gains in future years.

Do not, I repeat do NOT ignore the value of proper technique. Don’t wait until you have injury or tendonitis bothering you to relearn. In fact, it takes so much damn time to unlearn bad habits just don’t learn them in the first place :). A properly done goblet squat is picture perfect technique whether you’re holding the dumbbell like dan john says, or whether you have a barbell on your back or held in the crook of your elbows (called a Zercher squat). Same fundamentals, different place holding the weights.

Actually at this point I do not think you will be strong enough to need more than the dumbbell for challenging squats. So start slow, do it right. Watch Dan John’s video, take it to heart.

24

Orite so iv’e taken all your advice on board, and im well into things now. I’ve been doing pretty well with the food actually and I didn’t think I would. 3000 calories isn’t all that bad, thought it would be torture. As I said im on a 5x5 but I cant seem to find out the right weight to use so that I cant do anymore than 5 reps? I seem to fall short each time like I can only do 4, or go higher than 5 and do six, any advice on that?

p.s I checked out the goblet squat guy, thanks for telling me about him, helped allot. Im also doing bulgarian split squats, they hit my legs really hard.

25

broken message

26

On any basic 5 x 5 routine, you should be starting with a weight that is really light, so you have absolutely no problem getting the 5 sets of 5 reps. That way, you give yourself room to grow by adding the 5lbs a week (or whatever your program says to do). If you start with a weight that you can BARELY get for 5, then you won’t be able to progress week by week, but if you start with a weight that feels easy and move slowly, you will be able to keep adding weight every week for months on end. The 4, 6, 8 weeks at the beginning where it is “easy” are what 1) helps you make your technique solid, and 2) what sets you up to be able to build muscle/make strength gains as the weeks go on.

Also, just reading this forum post for the first time, Aragorn gave you some seriously awesome advice. Re-read those posts a few times, that is valuable information you need to remember as a new lifter.

27

[quote]LindenGarcia18 wrote:
Orite so iv’e taken all your advice on board, and im well into things now. I’ve been doing pretty well with the food actually and I didn’t think I would. 3000 calories isn’t all that bad, thought it would be torture. As I said im on a 5x5 but I cant seem to find out the right weight to use so that I cant do anymore than 5 reps? I seem to fall short each time like I can only do 4, or go higher than 5 and do six, any advice on that?

p.s I checked out the goblet squat guy, thanks for telling me about him, helped allot. Im also doing bulgarian split squats, they hit my legs really hard.[/quote]

The big thing here is that youre working hard, so as you have tried to find the right weight you have been doing hard work.

N.K. Gave you good advice on 5x5. Start light. There are a couple ways to do 5x5, and his way is a good one, which I like. It lets you progress in weight week to week. So for simple mathematics sake, say you found out here while experimenting that you can bench press 100 for 4 reps. Start 5x5 at say 80 or 85, and only do the 5 reps for 5 sets. It will be easy, but it will allow you to make 5 lb jumps every week and eventually you’ll get back to 100 and it will be easy to complete and you will keep adding weight from week to week.

The other way to do it is say you know you can get 100 for like 6 reps…its hard to do, but you can do 5 reps with it. You could also do it this way: use 100 and attempt 5x5. Maybe you will get 5 the first time, 4 the time after that, and then only 2 or 3 reps for the last 3 sets. Simply stay with that weoght next week and try to add as many repetitions as you can–maybe 5, 5, then 3, 3 then only 2. Then the next week you get 5, 5, 5, 3, 3. And so on until you can do 5x5. Then you increase the weight and start again.

Both are valid ways of doing the program. You probably want to stick to N.K.s way right now for a while, maybe 8 weeks at least, and then if you hit a road block use the second way to keep getting better.

Glad the goblet squats helped. Hea.s a great coach and teacher. I use them with myself and others.

28

[quote]black_angus1 wrote:
I have a hard time believing English is your first language.[/quote]

What does that have to do with anything?

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Go into the articles section, drop down to featured authors, and read some of Mark Rippetoe’s stuff. About as basic as it gets. All you really need.

30

[quote]N.K. wrote:
On any basic 5 x 5 routine, you should be starting with a weight that is really light, so you have absolutely no problem getting the 5 sets of 5 reps. That way, you give yourself room to grow by adding the 5lbs a week (or whatever your program says to do). If you start with a weight that you can BARELY get for 5, then you won’t be able to progress week by week, but if you start with a weight that feels easy and move slowly, you will be able to keep adding weight every week for months on end. The 4, 6, 8 weeks at the beginning where it is “easy” are what 1) helps you make your technique solid, and 2) what sets you up to be able to build muscle/make strength gains as the weeks go on.

Also, just reading this forum post for the first time, Aragorn gave you some seriously awesome advice. Re-read those posts a few times, that is valuable information you need to remember as a new lifter. [/quote]

Thanks for the advice, that seems like the way to do it. Your right about the progression thing, I was trying to find the perfect weight and it wasn’t working.

Yeah, Aragons been a great help to me, and so have you. Ill be sure to take your advice to heart.

31

[quote]Aragorn wrote:

[quote]LindenGarcia18 wrote:
Orite so iv’e taken all your advice on board, and im well into things now. I’ve been doing pretty well with the food actually and I didn’t think I would. 3000 calories isn’t all that bad, thought it would be torture. As I said im on a 5x5 but I cant seem to find out the right weight to use so that I cant do anymore than 5 reps? I seem to fall short each time like I can only do 4, or go higher than 5 and do six, any advice on that?

p.s I checked out the goblet squat guy, thanks for telling me about him, helped allot. Im also doing bulgarian split squats, they hit my legs really hard.[/quote]

The big thing here is that youre working hard, so as you have tried to find the right weight you have been doing hard work.

N.K. Gave you good advice on 5x5. Start light. There are a couple ways to do 5x5, and his way is a good one, which I like. It lets you progress in weight week to week. So for simple mathematics sake, say you found out here while experimenting that you can bench press 100 for 4 reps. Start 5x5 at say 80 or 85, and only do the 5 reps for 5 sets. It will be easy, but it will allow you to make 5 lb jumps every week and eventually you’ll get back to 100 and it will be easy to complete and you will keep adding weight from week to week.

The other way to do it is say you know you can get 100 for like 6 reps…its hard to do, but you can do 5 reps with it. You could also do it this way: use 100 and attempt 5x5. Maybe you will get 5 the first time, 4 the time after that, and then only 2 or 3 reps for the last 3 sets. Simply stay with that weoght next week and try to add as many repetitions as you can–maybe 5, 5, then 3, 3 then only 2. Then the next week you get 5, 5, 5, 3, 3. And so on until you can do 5x5. Then you increase the weight and start again.

Both are valid ways of doing the program. You probably want to stick to N.K.s way right now for a while, maybe 8 weeks at least, and then if you hit a road block use the second way to keep getting better.

Glad the goblet squats helped. Hea.s a great coach and teacher. I use them with myself and others.[/quote]

Yeah, N.K.'s method seems good, im going to try that for now. The 2nd version you said sounds like a good idea too, as you said I can use that later on.
Yeah he knows his stuff thats for sure, Iv’e watched a quite a few of his videos now.

32

By the way, what do you guys think of MAX OT?

33

[quote]Caltene wrote:
Go into the articles section, drop down to featured authors, and read some of Mark Rippetoe’s stuff. About as basic as it gets. All you really need.[/quote]

Orite, thanks bro