Mon(chest/triceps) - DB Chest Press, BB Incline, Weighted Dips, Cross Overs, Triceps Pulldown. 15 sets.
Tue(rhoenboids/biceps) - Pendlay/T-Bar Rows, Cable Rows, DB Rows, Hammer Curls, Preacher Curls. 13 sets.
Wed - Day off
Thu(Lower back) - Deadlift, Front Squats, Lunges, Ham Curls, Calf Raises. 17 sets.
Fri(Shoulders/Lats) - DB Press, Weighted Pullups, Front Raises, Lat Pulldown, Face Pulls. 15 sets.
Bros give me ur thoughts on this program/schedule.
I honestly have no clue how many calories or protein I am intaking. My meals daily pretty much look like this:
Breakfast - 1lb meat, carbs, fats, fruit
Post Workout Shake - oatmeal, fruits, spinach, plant based protein, honey, cinnamon, chia/hemp seeds
Dinner - rice, lentils, eggs, a SHIT ton of veggies.
Clear troll at this point. No one real would program 85 sets in 1 day. Talking about blaha, dismissing SS, arguing with accomplished posters. Definite troll.
glad to know I didnāt provide anything of substance.
Iām out.
or maybe he listed total sets for each day, and didnāt mean 15 sets per exercise? lol.
I donāt think heās a troll. I think heās obstinate. And maybe just dumb.
I think that this workout is a waste of time, but I think that simpler is better. Rippetoe has his hooks into me.
is this hyperbole, or do you actually think that itās truly WASTED time. Do you not believe that he can significantly improve strength, size and body composition on this ice cream fitness plan? I bet he could. I bet Iād make more progress running it than I would doing what Iām doing now, because I workout like twice a week with no plan.
A lot of young, inexperienced lifters sure like Rippetoe A LOT, and will defend him to the death. I have yet to find an experienced lifter do the same. Rippetoe can get you started, and thatās really it. Programming like 5/3/1 can also work for beginners, but it will work all the way through advanced stages as well.
Hereās the thing about programming in general though, and itās something beginners just donāt understand. Itās just not that important for most people, let alone new lifters. Ice cream fitness, or any other program anyone here suggests, if FINE. They all work if intensity, consistency, and good eating habits are simultaneously applied.
My suggestion to you, tickle, is to pull Rippetoeās hooks out of yourself, because dogma is dangerous. It will hold you back, I promise. There are overriding principles that are important to lifting and programming, but there is no one magic, or best, program.
A glance at the SS forums will tell you everything is not right over in the land of Rip.
EDIT: this became a SS rant and a recommendation for Josh Bryantās Foundational Strength program. Probably not worth the time reading entirely lol
I agree with the general principle but the downside to a bunch of these novice programs is the work load is absurdly low at the beginning and absurdly difficult at the end and the stage in the middle is not that long. A coach is almost mandatory to avoid ruining you.
Make no mistake, Starting Strength is pure HELL in the last month. You grind out your first set, take enormous rest and then grind out another 2 sets. Thatās squatting, you then have more compounds to follow after youāre fried. Your reward for making it is to front up in 2 days and do it again with more weight.
When you finally succumb, you drop back to a weight which is still friggin hard and work back up.
For most people, you build back up and fall flat on your face right back where you stalled the first time - perhaps you get 5-15lbs more. But to accomplish this, you need to eat (if youāre not adding weight at a particular rate, youāre fucked) - they assure you dropping fat will be easy.
When you finish that, you need almost a month to recover and they hand you the Texas Method to really fuck you over.
Thatās one to two months of spinning wheels for most folk. Remember, thatās when youāve been training 3-6 months, so could be half of your training career putting in some really hard work for no reward.
Ice Cream fitness makes it worse by throwing a bunch of extra work over the top to really make your life miserable.
Navigating all this successfully is really difficult with q coach and almost impossible if you have all of zero knowledge behind you.
Anyway, if you can get your hands on Josh Bryantās Foundational Strength program, it really is a nice mix of strength, power and sizeā¦ just what a beginner needs.
Bye.
Why is it waste of time?
I found that workoutprogram at bodybuilder, a guy used it when he was skinnyfat, got sick results. Eat 2300 kcal, high protein, and that protein.
if you are so confident in the program, why not just go try it?..
My thoughts are that you got a lot of good answers from folks more experienced than myself.
I donāt like that template, but if you do and you work hard, youāll see some kind of results. Good luck.
In your situation no, bro-splits training rarely recommended to beginners here.
Anything mentioned in this thread and 90% of the program in the Tnation part of the site by top coaches like Dan John, Thibadeau, Waterbury etc will work well.
Full body 3-4 days a week usually recommended after a layoff and will lean you out fast
What u mean by that?
I eat twice before leaving the house on training days. By the time lunch rolls around, I will have eaten 4 to 6 times.
The time to eat is there if you want it.
Edit: Also @flipcollar broke my like button.
He does that a lot
I like simpler workouts. No need to have 600 different exercises (exaggeration) when a few will get you where you need to be. Now, I donāt know about body building, but I think a good place for you to start is with gaining strength and doing something consistently. That is why I like Starting Strength. It is simple and claims to build strength. I am giving it my all and I will see how true this is.
Hey @flipcollar sorry to call you back to this thread but wasnāt worth starting a new thread/shitstorm over so hereās the question:
Near the start of this shit storm you were saying something about eating 150g protein per day and it working fine for you.
Am interested because Iām 5kg into a cut and though a lot of people say you need more protein in a deficit to retain max muscle I rarely go over 1.5g/kg bw and it seems to be going well enough so far cos Iām a bit stronger.
So is the 1g/lb of body weight upper range of protein intake thatās always recommended more than needed lots of the time in your experience? During a cut? Do drugs play a part? Training age/experience?
