Some Good Advice Needed.

Training Beginners
1

Hello I am new here. Have been lurking around for quite some time, but finally got myself to register. I see myself as fairly knowledgable in “forum reading” And it have come to be a problem, since I spend more time here/other forums, than in actual training.

Ive decided to sacrifice some things, so I can use my time at the university, reading and training daily.

Its probably the greatest clichee ever told, but I actually want to change things up for the better. My training history has been in the “on and off” zone, where ive managed to come to around (rough estimate) 200kgs deadlifting, 100kgs benching and 150kgs squatting. In the last period I dropped 20kgs of fat in a fairly short amount of time, so as you can see my numbers arent exactly skyrockets.

So basically, the training type ive dealt with is something of ala 5x5 and usually lower in the rep count with tons of maxing and probably a great waste of time training.

If anybody is still reading, take this scenario.

From 7-8 reading, then training. How should i train(Want to do it every day)? I want to focus purely on muscle building the fastest way possible. I know ive got to build up some decent numbers, but in my case: You couldnt see a difference between me dl ing 100kg from the 200kgs. Bench was the same matter(my strenght was extremely low)

The final point, I have this tendency to do things “overkill”
And devote myself into things, I want to train hard every day and see some changes, but how should i do it the most effective way?

2

If you enjoy overkill, then you should try super-accumulation The Super-Accumulation Program
Bear in mind that this is only for a short time, and you definitely don’t want to do it for too long.

Other than that, depending on your body weight your lifts seem pretty solid.

3

Only do the poloquin’s super-accumulation program if you’ve been training +3 years. This is a limit I don’t know if he mentions in that article per se, but I know he’s mentioned it elsewhere previously. I’m assuming this bars you from the program, because you’re posting on the beginner forum, even though you’re putting up decent numbers.

There is no ‘most effective way’. There is what works. Everything works… for a while. And then it stops and you have to find out what else works.

I’m guessing that while you might not be an advanced trainnee, you’re past the area where linear 3x5’s will net you significant gains. To gain size, you simply need to progress.

Every workout (at least every week), either add more pounds, reps, or sets to the bar. start out at 3x5. When you can finally add weight, switch back to the beginning numbers of reps and sets. make sure you apply intensity each workout, and make sure you progress each workout (or each week).

It’s not simple, but it is effective, and it does work.

4

Really, 3 years? Is there a particular reason?

5

[quote]Historybook wrote:
Hello I am new here. Have been lurking around for quite some time, but finally got myself to register. I see myself as fairly knowledgable in “forum reading” And it have come to be a problem, since I spend more time here/other forums, than in actual training.

Ive decided to sacrifice some things, so I can use my time at the university, reading and training daily.

Its probably the greatest clichee ever told, but I actually want to change things up for the better. My training history has been in the “on and off” zone, where ive managed to come to around (rough estimate) 200kgs deadlifting, 100kgs benching and 150kgs squatting. In the last period I dropped 20kgs of fat in a fairly short amount of time, so as you can see my numbers arent exactly skyrockets.

So basically, the training type ive dealt with is something of ala 5x5 and usually lower in the rep count with tons of maxing and probably a great waste of time training.

If anybody is still reading, take this scenario.

From 7-8 reading, then training. How should i train(Want to do it every day)? I want to focus purely on muscle building the fastest way possible. I know ive got to build up some decent numbers, but in my case: You couldnt see a difference between me dl ing 100kg from the 200kgs. Bench was the same matter(my strenght was extremely low)

The final point, I have this tendency to do things “overkill”
And devote myself into things, I want to train hard every day and see some changes, but how should i do it the most effective way?[/quote]

after i read westsides program for skinny bastards i modified it for my own needs and how i like to train, like u i love to fucking kill my muscles and i also cant stand being out of the gym so take a look at this (mind im not skinny so this is really stay the same weight while adding size)

monday:legs/bi’s
tues: chest, shoulders
wed: back
thurs: off
fri: legs/bi’s
sat: chest/tri’s
sund: offf

sample workout: legs: squats: one balls to the walls set of 20, or 4x10 i started with 4x10 and then progressed to working up to a set of 20 which was awesome, and i might add some extensions and stiff deads to hit everything right, then for bi’s this is all i did: 4x10 barbell curl, 4x10 reverse barbell curl

for say chest: bench 4x10, incline 4x10 then move onto shoulder: press 4x10, side laterals 2x10 front 2x10, bent over 2x10

deadlift was the only thing i did sub 10 reps with i usually stuck with 5x5 ramping style then hammered my back with pulldowns of various grips rows and rack pulls and what not, these were all 4x10 mostly

that sums it up, instead of incline on sat id use decline and so on just make sure u switch things up, i added an inch to my arms in a month and this was the first time id ver had measured growth on them, so take it for whats its worth, i also didnt gain weight so i think that shows added muscle lost fat to an extent, i only followed this during the summer cuz it seriously kills you if u do it balls to the wall the like the accumulation, im not claiming to be a pro or genius just showing u something that worked for me and might for u, pm for more details if ud like

6

[quote]chimera182 wrote:
Really, 3 years? Is there a particular reason?[/quote]

Yeah, two, actually.

  1. As a beginner, you don’t NEED to go that intense to see gains. You can still make progress off of a linear program of basic lifts day in day out (a la Starting Strength). So you don’t NEED to go that hard & heavy.

  2. That much volume and intensity will hurt the beginning trainee because they’re not conditioned to be able to do it.

Also, and I’m not exactly sure how big of an issue this is, but the more you use a specific stimulus to make gains, the less well that stimulus works, typically. A new stimulus sends your body into super-compensation mode in part because of it’s novelty. So if you use a program like this as a beginner, you won’t make AS good a gain as had you waited.

For this reason, it’s also advised that you not make use of bands and chains until after you’ve already got pretty good lifts. But thats pretty much a side-issue. The big one is that you don’t really need it.

7

[quote]bignate wrote:

monday:legs/bi’s
tues: chest, shoulders
wed: back
thurs: off
fri: legs/bi’s
sat: chest/tri’s
sund: offf

sample workout: legs: squats: one balls to the walls set of 20, or 4x10 i started with 4x10 and then progressed to working up to a set of 20 which was awesome, and i might add some extensions and stiff deads to hit everything right, then for bi’s this is all i did: 4x10 barbell curl, 4x10 reverse barbell curl

for say chest: bench 4x10, incline 4x10 then move onto shoulder: press 4x10, side laterals 2x10 front 2x10, bent over 2x10

deadlift was the only thing i did sub 10 reps with i usually stuck with 5x5 ramping style then hammered my back with pulldowns of various grips rows and rack pulls and what not, these were all 4x10 mostly[/quote]

I’m curious, what was the rationale behind having two chest days and only one back and two biceps days?

8

[quote]Historybook wrote:
How should i train(Want to do it every day)? I want to focus purely on muscle building the fastest way possible.[/quote]

I know you said you’ve been “off and on” with training, but how long have you been consistent with it?

Just to throw out another option (WS4SB and Starting Strength are both solid choices), you could consider the basic HSS-100 program. It’s designed for hypertrophy and it’s hard work five days a week.

Which is more important to you, training everyday or seeing changes? Crack down on some self-restraint and wrap your head around the fact that your body has to recover in order to progress. You could also put your compulsive behavior to good use by foam rolling. Shooting for 15-20 minutes everyday won’t hamper your progress.

9

[quote]Chris Colucci wrote:

You could also put your compulsive behavior to good use by foam rolling. Shooting for 15-20 minutes everyday [i]will probably improve[/i] your progress.[/quote]

fixed.

10

[quote]Otep wrote:
chimera182 wrote:
Really, 3 years? Is there a particular reason?

Yeah, two, actually.

  1. As a beginner, you don’t NEED to go that intense to see gains. You can still make progress off of a linear program of basic lifts day in day out (a la Starting Strength). So you don’t NEED to go that hard & heavy.

  2. That much volume and intensity will hurt the beginning trainee because they’re not conditioned to be able to do it.

Also, and I’m not exactly sure how big of an issue this is, but the more you use a specific stimulus to make gains, the less well that stimulus works, typically. A new stimulus sends your body into super-compensation mode in part because of it’s novelty.

So if you use a program like this as a beginner, you won’t make AS good a gain as had you waited.

For this reason, it’s also advised that you not make use of bands and chains until after you’ve already got pretty good lifts. But thats pretty much a side-issue. The big one is that you don’t really need it.[/quote]

Thanks, that had never occurred to me and I was looking into the program for summer since I’d have the time.

11

[quote]mackfactor wrote:
bignate wrote:

monday:legs/bi’s
tues: chest, shoulders
wed: back
thurs: off
fri: legs/bi’s
sat: chest/tri’s
sund: offf

sample workout: legs: squats: one balls to the walls set of 20, or 4x10 i started with 4x10 and then progressed to working up to a set of 20 which was awesome, and i might add some extensions and stiff deads to hit everything right, then for bi’s this is all i did: 4x10 barbell curl, 4x10 reverse barbell curl

for say chest: bench 4x10, incline 4x10 then move onto shoulder: press 4x10, side laterals 2x10 front 2x10, bent over 2x10

deadlift was the only thing i did sub 10 reps with i usually stuck with 5x5 ramping style then hammered my back with pulldowns of various grips rows and rack pulls and what not, these were all 4x10 mostly

I’m curious, what was the rationale behind having two chest days and only one back and two biceps days?
[/quote]

chest was hit with about 8-10 sets each workout including 2 of those being warmup kind of, bi;s was hit with 8 sets twice a week while back was hit with close to 20 sets a week so the volume evened out its just how i wanted to make my training

12

Some good advice here! The super accumulation program sounds very interesting and you probably learn tons about yourself about it, sounds extreme, but brilliant in that sense that you take advantage of muscle building “evolution” wise. HSS 100, will I check out, starting strenght is probably a extremely good choise, but maybe a bit boring.

The problem with me is that I usually train intuitive for about 1 ,2 months, with no good nutrition, get my numbers up, then I have exam or some other things to do that is really stressfull, and training quickly stalls.

A reason i also want to take training to a new level < My cousin and I maked a bet about 5.6 months ago that we should have this competition late january in the big three lifts. We started in equal terms, but i quickly stopped training, and he kept on. I were stronger then him when we first started, but guess it or not, hes got great genetics, a autistic mindsset, and good nutrition. His numbers is way up now, so naturally I want to win this.

Poliquin here i come >