B
Squat - 1x10x135
1x5x155
1x5x175
3x5x190
press-1x5x90
3x5x120
rows 1x8x120
3x5x140
1x5x150
chinups - 5 3 2
A
squat-1x10x135
1x5x155
1x5x175
3x5x195
bench-1x10x135
1x5x155
2x5x190
1x3x190
dead-1x5x135
1x5x185
1x5x215
dips - 10 9 7
B
Squat - 1x10x135
1x5x155
1x5x175
3x5x195
Press 1x5x95
3x5x120
rows 1x10x130
3x5x150
chins -4 3 2
A
Squat-1x10x135
1x5x155
1x5x175
3x5x200
Bench-1x10x135
1x5x165
3x5x190
Dead-1x5x135
1x5x185
1x5x225
dips -10 10 8
everything went up!
good day!
[quote]korykk wrote:
That’s what I found so far.
Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Etc.
For the actual workouts read below:
Note: This doesn�??t include warm-up sets
Means this is OPTIONAL
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
Is there anything lacking from this that I should incorporate? I would like to start putting a routine together so I can get into the gym as soon as I get up to school. Any thoughts appreciated.[/quote]
To be honest, this isn’t a well balanced routine. You need way more sets. I also see a lacking in a manifold of muscle groups including, biceps, triceps, traps, abs, calves, quads, hamstrings, etc. You need a bunch of individual lifts to isolate these muscle groups. Don’t forget to add a day for cardio, or do it before or after a workout.
There’s nothing wrong with what he’s doing. It’s Marc Rippetoe’s “Starting Strength”. It’s made for beginners, not advanced bodybuilders. All the muscle groups you’ve mentioned are worked in this program. Just not directly.
korykk, keep trying to make progress with every workout. Keep doing the chins and dips. Going isolation exercises will mean you have to go to a split and that will slow you down.
Stu
[quote]CJE3200 wrote:
To be honest, this isn’t a well balanced routine. You need way more sets. I also see a lacking in a manifold of muscle groups including, biceps, triceps, traps, abs, calves, quads, hamstrings, etc. You need a bunch of individual lifts to isolate these muscle groups. Don’t forget to add a day for cardio, or do it before or after a workout.
[/quote]
I take it your more interested in bodybuilding than power lifting, but what do you think he should be adding? Tricep extensions, dumbbell curls and leg raises? Everyone has different goals and right now he is trying to build a strong foundation with major compound lifts, something a lot of people fail to do when they start out. I cringe every time I see some 150 pound frat boy doing isolation curls and utterly useless “ab workouts” when they should be spending their time on bigger and better things.
I have been told by a few people that increasing my number of sets will increase hypertrophy. is this a good idea for me? should i be doing 4x5 or 5x5 instead of 3x5? thanks for your input guys. much appreciated.
It probably wouldn’t hurt. You’ve been at this for 3 months now. More volume may be a good thing. Do it gradually. If you find you have to take an extra day off from time to time, you may want to rethink it.
If you’re progressing (and you are at a very fast rate!) why change anything?
What CJE3200 said had to have been one of the most retarded comments I’ve read here in a while. Ignore him.
That routine is great.
B
Squat - 1x10x135
1x5x155
1x5x175
3x5x200
Press-1x5x95
3x5x120
Rows - 1x10x130
3x5x150
Chins 4 3 2
[quote]goochadamg wrote:
If you’re progressing (and you are at a very fast rate!) why change anything?
What CJE3200 said had to have been one of the most retarded comments I’ve read here in a while. Ignore him.
That routine is great.
[/quote]
I suppose it depends on what his goals are. The bodybuilder at my gym always says, “More weight, more sets, more reps.” This has always been my mentality when it comes to getting bigger and stronger. If he wants to get stronger while getting a full body work out, including cardio, than something has to change. Also, goochadamg, you must think you know a lot for somebody who hasn’t even been training hard for a year and for somebody who is too embarrassed to put pictures of themselves up.
[quote]CJE3200 wrote:
I suppose it depends on what his goals are. The bodybuilder at my gym always says, “More weight, more sets, more reps.” This has always been my mentality when it comes to getting bigger and stronger. If he wants to get stronger while getting a full body work out, including cardio, than something has to change…[/quote]
There are 2 schools of though on beginning weight training. Body part splits are easier on the CNS because you spend your time on small body parts so you can do more parts, more sets, more reps.
Whole body training is harder on the CNS as it focuses on big exercises with progressively heavier weights and trains the body as one peice using functional exercises. This type of training has been proven to be far superior for the beginning weight trainer that the body split method.
The theory behind this type of training is explored in reat detail throughout this site and in many books. Obviously you haven’t tried it yet so don’t knock it until you have.
Don’t think this type of training is easy. 3 heavy sets of squats will wipe you out way more than endless sets of leg extentions and curls.
Stu
Well,
I posted a comparison picture in my profile of where i was at the end of summer (after cutting) to where I am in early november. My numbers have increased, my weight has increased, and I feel good.
CJE3200- why does something have to change if i want to get stronger? i’ve been getting stronger/bigger so far. As far as i know, ‘more weight, more sets, more reps’ is a poor answer because you can’t just apply the same solution to everything. i’m not trying to knock you in any way, this is just what i have picked up from reading on here.
i know being a beginner puts me in a unique situation, because i can work toward many goals at once (bigger, stronger, less fat).
i understand that eventually i will have to choose one goal and work towards it. Now i dont know how long this ‘beginner’ period lasts or anything, but I assume that i’ll be able to tell when its time to change my routine based on the results that im getting, or lack thereof.
does this sound right?
everyones input is appreciated.
-KK
I saw your picture and it looks like you’ve made great progress. It didn’t surprise me from the weight you’re moving. Well done.
From you posts I can can tell you have a good attitude and won’t let posts like this bother you.
As you get further along you will have to work harder in order to make gains. As you approach your genetic potential it will take longer to recover. This means that you will have to train with less frequency. That doesn’t mean fewer days training, its just that you will have longer between heavy days. You will need to break up your training cycle into heavy, light and medium days so you can maintain your conditioning between the heavy days. That’s why you can train the way you do right now. You are still a long way from your genetic potential so you recover quickly.
I assume you have read “Starting Strength”. The next book you should get is “Practical Programming”. That will give you insight on what to do next.
Stu
A
Squat - 1x10x135
1x5x175
3x5x205
Bench - 1x10x135
1x5x165
4x5x190
Deadlift - 1x5x135
1x5x185
1x5x245
1x5x155
dips - 10 10 10
Wow, deadlifting 245 felt awesome. the backs of my legs feel like they’re going to explode. i think i can move my bench up to 195 next time. i hope i can break 200 soon.
[quote]The New Guy wrote:
I drink a gallon of whole milk a day, in addition to my other meals. And if I skimp out on my other meals for a few days in a row I’ll actually lose weight.[/quote]
Wow a gallon? How many pints of milk are in a gallon? On Average I drink about 4 Pints of semi Skim milk a day? I was advised to drink the red labled stuff as It has less fat and everything else is the same in it? is that correct? How actually Important is milk when trying to grow? Is too much not bad for you?
A gallon of milk is extreme. (1 gal = 8 pints) Yes it has lots of protein, but it is high in sugar and will boost your insulin. Have a glass with each meal but you don’t need that much. There are much better protein sources.
Korrykk, congrats on the deadlift. keep up the good work.
[quote]CJE3200 wrote:
To be honest, this isn’t a well balanced routine. You need way more sets. I also see a lacking in a manifold of muscle groups including, biceps, triceps, traps, abs, calves, quads, hamstrings, etc. You need a bunch of individual lifts to isolate these muscle groups. Don’t forget to add a day for cardio, or do it before or after a workout.
[/quote]
No biceps, triceps, trabs, abs, quads, and hamstrings?
Please then, explain exactly to me what in the HELL squats, deadlifts, bench presses, military presses, chins, rows, and dips work.
As far as knocking other people’s progress, 6’5", 225 is not exactly giant. I think you should probably spend less time listening to the big guy at your gym and more time at the dinner table.
[quote]Misterhamper wrote:
What muscles would cover his rib-cages in this case? It is pretty normal to have at least some visible ribs as far as i know, when you are cutted.
www.ifbb.com/halloffame/1999/FrankZane2.jpg
[/quote]
really? dont think so, i thought there were some muscles that line the ribs below the chest and when they are developed there are NO ribs to be seen (are they called seratus or something)