Hey guys,
I trained and followed programs such as Waterbury’s,5x5, and HSS-100 for about 2 years. Right now I am in university studying to be an engineer but I have not focused on training at all and haven’t gone to the gym consistently for over 6 months I would say. I know I need a simple and basic program to get me going back consistently. Can you give me some suggestions and not flame me too bad?
[quote]colin1168 wrote:
I know I need a simple and basic program to get me going back consistently. [/quote]
5/3/1, with a focus on BB accessory lifts.
http://flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=2976
I would just do a 2-way split (basically dividing the body in half) done 3x per week, and doing 20-30 minutes of steady state cardio on your off days.
Just pick one exercise per muscle group and work your way up to one or two top sets with a working weight. Rep range is up to you, preferably low(ish) like 6-8. Then pick one other exercise as a finisher. Do one or two sets of as many reps as you can, usually done for high(er) reps. The finisher exercise can change whenever you want. It’s the main exercise that you choose that you should keep track of and progress on.
Just for an example, here’s what it could look like for quads:
Main Exercise: Front Squat (1-2 sets of working weight for 6-8 reps)
Finisher(s): Leg extension or leg press or hack squat (done for 1-2 sets of 10-15 reps)
Again, finisher can change any time, but only pick ONE. I’d suggest that if its a compound movement, do only ONE set, whereas if its an iso, you COULD do more (but most likely not).
[quote]mikey01 wrote:
http://www.elitefts.com/ws4sb/WS4SB.pdf[/quote]
X2 /end thread
[quote]dankid wrote:
[quote]mikey01 wrote:
http://www.elitefts.com/ws4sb/WS4SB.pdf[/quote]
X2 /end thread[/quote]
I’m all for following a program if you’re unsure about your own abilities to make one yourself, but I think its good to follow a setup where there’s more room for individual manipulation of exercises, sets/reps and even frequency of training.
Though WS4SB does allow for some of that, I think there’s a better way. Hence the very general guideline I gave. Allows for more leeway.
Seconded. I’ve followed WS4SB and 5/3/1 (currently on my 4th cycle of 5/3/1) and I’m liking 5/3/1 a lot better than WS4SB. I like that it focuses on one main lift each day, and if you’re really strapped for time you can just do the main lift for the day, get in and out in 15 minutes and still progress. I also really like that the main lift doesn’t have a ton of volume around it, but has a definite, effective progression, and the accessory lifts are really flexible; you can tailor them to your needs/goals. For instance, I started out by following the set/rep scheme for the accessory lifts, wasn’t a fan, and started doing it how I know my body likes and I’m kicking ass every week.
Today I did a deadlift workout and hit 7 reps with my 1RM from the beginning. The program is no joke.
[quote]PB Andy wrote:
[quote]colin1168 wrote:
I know I need a simple and basic program to get me going back consistently. [/quote]
5/3/1, with a focus on BB accessory lifts.
http://flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=2976[/quote]
A program can’t make you be consistent in the gym.
Get your diet and your attitude in order before you commit to a program - if you even need one at all. If you’ve been lifting for 2 years you should know how to do the basic exercises and be able to set up a routine for yourself in my opinion.
[quote]mr popular wrote:
A program can’t make you be consistent in the gym.
Get your diet and your attitude in order before you commit to a program - if you even need one at all. If you’ve been lifting for 2 years you should know how to do the basic exercises and be able to set up a routine for yourself in my opinion.[/quote]
x2, the problem is not the program, and the program is not that important as the intensity you display or the diet/supplementation regime. You need to be motivated for not quitting.
Wasted effort on your part, dude.
- The kid has been lifting for 2 years and clearly gained little to no insight considering he posts a question like this.
- he wants a “basic template” at a point where he should have gained significant size anyway if he had been serious about lifting.
- He has NOT been lifting hard for a while because he’s studying to be an engineer (wow).
It doesn’t really matter what the OP does, its going to be wasted effort one way or the other. You cant teach intensity (the RAH RAH intensity as defined by Bill Roberts), its there or its not.
OP follow any program, even Richard Simmon’s sweating to the oldies. It wont make any difference as far as you’re concerned, I promise you.
[quote]MEYMZ wrote:
[quote]mr popular wrote:
A program can’t make you be consistent in the gym.
Get your diet and your attitude in order before you commit to a program - if you even need one at all. If you’ve been lifting for 2 years you should know how to do the basic exercises and be able to set up a routine for yourself in my opinion.[/quote]
x2, the problem is not the program, and the program is not that important as the intensity you display or the diet/supplementation regime. You need to be motivated for not quitting.[/quote]
[quote]forbes wrote:
[quote]dankid wrote:
[quote]mikey01 wrote:
http://www.elitefts.com/ws4sb/WS4SB.pdf[/quote]
X2 /end thread[/quote]
I’m all for following a program if you’re unsure about your own abilities to make one yourself, but I think its good to follow a setup where there’s more room for individual manipulation of exercises, sets/reps and even frequency of training.
Though WS4SB does allow for some of that, I think there’s a better way. Hence the very general guideline I gave. Allows for more leeway. [/quote]
Agreed. I haven’t tried 5/3/1 as others have recommended but the think I like about WS4SB and other westside’ish programs is that they follow good principles but also have plenty of room for individualization.
I think its best to start with a “cookie-cutter” program for a few weeks, and then start tweaking from there.
Sign up for online counseling.
Program design rates:
1 month: 200 bucks
3 months: 400 bucks
[quote]tribunaldude wrote:
Wasted effort on your part, dude.
- The kid has been lifting for 2 years and clearly gained little to no insight considering he posts a question like this.
- he wants a “basic template” at a point where he should have gained significant size anyway if he had been serious about lifting.
- He has NOT been lifting hard for a while because he’s studying to be an engineer (wow).
It doesn’t really matter what the OP does, its going to be wasted effort one way or the other. You cant teach intensity (the RAH RAH intensity as defined by Bill Roberts), its there or its not.
OP follow any program, even Richard Simmon’s sweating to the oldies. It wont make any difference as far as you’re concerned, I promise you.
[quote]MEYMZ wrote:
[quote]mr popular wrote:
A program can’t make you be consistent in the gym.
Get your diet and your attitude in order before you commit to a program - if you even need one at all. If you’ve been lifting for 2 years you should know how to do the basic exercises and be able to set up a routine for yourself in my opinion.[/quote]
x2, the problem is not the program, and the program is not that important as the intensity you display or the diet/supplementation regime. You need to be motivated for not quitting.[/quote]
[/quote]
alright, you call me out and I can show you the difference I make
Start 5/3/1 or some powerlifting program and start lifting for rep max. And if that is not intresting then do
A good competitive spirit and the feel when you lift heavier weights and do better is a nice carrot.
If nothing else works start practising olympic lifts.
[quote]colin1168 wrote:
alright, you call me out and I can show you the difference I make[/quote]
Wait, what difference do you make again?
[quote]dankid wrote:
[quote]mikey01 wrote:
http://www.elitefts.com/ws4sb/WS4SB.pdf[/quote]
X2 /end thread[/quote]
X3 please just end it here
I’ve been lifting for about 5 years but have become more and more serious about it as its become more difficult to find gains (At 5’10" I’ve gone from 130lbs sophomore year of high school to 180lbs in my sophomore year of college) Although I lift 5-7 times a week I’m dropping down to probably only 3 times a week because I am going to be studying abroad in Prague for 4 months and want to take advantage of that experience. Because of that I want to make sure I get out as much as possible every time I get to the gym. So my main question which is real simple but I have never found the answer is:
When you’re looking to begin a program like the WS4SB and there is a choice of a lift for each part of that workout, do you stick with that same exercise for consecutive weeks or do you make sure that each week is a different exercise?