Am I on the right track? Where do I go from here? - Page 2 - Bodybuilding Discussion on Bodybuilding.net Training Forum

_Wolf_ · 03-05-2008, 02:02 PM

do not do starting strength.

do something different...

Monday
Squats 3x5 (+5 lbs from last friday)
Military Press 3x5
Rows 3x5

Wednesday
Squats 2x5 @ 50% of Monday
Glute Ham Raises 2-4 sets
Bench Press 3x5
Pull-ups 4x failure

Friday
Deadlifts 2x5
Squats 3x5 @ 90% of Monday
Incline Dumbbell Bench Press 3x6-12
Dips 3-4 sets

Squat progression is 5 lbs every week on monday.

Military Press is the same.

Bench Press is the same.

Barbell Rows is the same.

For Glute Ham Raises try and do 3-4 sets of 8-10 reps. work upto that. then add weight if you can. form must be perfect otherwise you'll be accused of doing "glorified leg curls" (as i am from time to time

)

For Deadlifts, add 5 lbs every week for 6 weeks and then on week 7 take 50% of your previous week and do a few light sets of 2-3 reps.. then on week 8 take 20 lbs off what you did on week 6 and start doing 2x5 and add 5 lbs every week from there. you might need to use this on the bench press, squat, military press and perhaps rows as well.

For pull-ups do 4 sets to failure. try to increase reps each week and if you think you've reached a good level (like 4x10 or something) then add weight to your body by holding dumbbells between your feet or something..and try getting solid reps then.

For incline dumbbell presses try to slowly progress by adding reps each week. start off with 3x6, then the following week take the same weight and do 3x7, then 3x8, etc...you can even do a different variation like unilateral presses, etc but save those for later.

try different variations of exercises. dont just stick to 5.

good luck

ps: buy Starting Strength nonetheless because it will help you with form. but thats all: learning form.

EricT · 03-07-2008, 05:01 AM

I have started a new thread called Beginner Routines Discussion under Jonson's name beginning with the discussion that began after this post so that cerebro can continue recieving specific advice in this thread.

Cerebro you can also of course look through the other thread and ask any questions you want, etc..

_Wolf_ · 03-07-2008, 06:43 AM

hey nice idea, sir...i kinda got confused at first when i clicked on the new posts option and saw that im subscribed to a whole new thread

i think its a good idea because we can probably throw out a lot of program variations for people interested.

EricT · 03-07-2008, 10:50 AM

I think we'd be better off just throwing out guidelines. You throw out programs and they all become subject to the "method madness". My program is better than yours, blah blah

_Wolf_ · 03-07-2008, 11:31 AM

^^^ good point,sir

jessca · 03-07-2008, 07:51 PM

Quote:

Originally Posted by cerebro

Unfortunately, I haven't got a polished diet program.
I was in pretty bad shape when I started, I can't even make a single decent push up, my upper body is strength is quite poor.

Diet is wickedly important, eat eat eat! my bf is 6'4 and was 165... put on 15 lbs since jan. He does a lot of bodyweight stuff, and eats like crazy (i get jealous!)

In regards to pushups... i couldn't do a pushup to safe my life when i started going to the gym i got better... and trust me so will you if you put the effort in!

good luck

EricT · 03-07-2008, 07:54 PM

Quote:

put on 15 lbs since jan. He does a lot of bodyweight stuff

You know that's not all muscle, right?

jessca · 03-07-2008, 08:09 PM

i don't get if your trying to be sarcastic or not lol.
i have no idea, he has little to no fat on him, and he put on 15 lbs... so whatever that weight was, it's still weight that he didn't have before!
i just mentioned it because he seems to have the same body type as my bf, and if he wants to get stronger and put on weight, puts the effort in, he'll see results...

EricT · 03-07-2008, 08:14 PM

I'm just messing with you. See the big grin? It's mostly muscle. Glycogen. A little fat distributed evenly. I was just kidding with you. OF COURSE you are correct about diet!

jessca · 03-07-2008, 08:14 PM

well then next time put two grins :P just to make sure

03-05-2008, 02:02 PM	#11 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,832 Gender:	do not do starting strength. do something different... Monday Squats 3x5 (+5 lbs from last friday) Military Press 3x5 Rows 3x5 Wednesday Squats 2x5 @ 50% of Monday Glute Ham Raises 2-4 sets Bench Press 3x5 Pull-ups 4x failure Friday Deadlifts 2x5 Squats 3x5 @ 90% of Monday Incline Dumbbell Bench Press 3x6-12 Dips 3-4 sets Squat progression is 5 lbs every week on monday. Military Press is the same. Bench Press is the same. Barbell Rows is the same. For Glute Ham Raises try and do 3-4 sets of 8-10 reps. work upto that. then add weight if you can. form must be perfect otherwise you'll be accused of doing "glorified leg curls" (as i am from time to time ) For Deadlifts, add 5 lbs every week for 6 weeks and then on week 7 take 50% of your previous week and do a few light sets of 2-3 reps.. then on week 8 take 20 lbs off what you did on week 6 and start doing 2x5 and add 5 lbs every week from there. you might need to use this on the bench press, squat, military press and perhaps rows as well. For pull-ups do 4 sets to failure. try to increase reps each week and if you think you've reached a good level (like 4x10 or something) then add weight to your body by holding dumbbells between your feet or something..and try getting solid reps then. For incline dumbbell presses try to slowly progress by adding reps each week. start off with 3x6, then the following week take the same weight and do 3x7, then 3x8, etc...you can even do a different variation like unilateral presses, etc but save those for later. try different variations of exercises. dont just stick to 5. good luck ps: buy Starting Strength nonetheless because it will help you with form. but thats all: learning form.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

03-07-2008, 05:01 AM	#12 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,835 Country: Gender:	I have started a new thread called Beginner Routines Discussion under Jonson's name beginning with the discussion that began after this post so that cerebro can continue recieving specific advice in this thread. Cerebro you can also of course look through the other thread and ask any questions you want, etc..
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

03-07-2008, 06:43 AM	#13 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,832 Gender:	hey nice idea, sir...i kinda got confused at first when i clicked on the new posts option and saw that im subscribed to a whole new thread i think its a good idea because we can probably throw out a lot of program variations for people interested.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

03-07-2008, 10:50 AM	#14 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,835 Country: Gender:	I think we'd be better off just throwing out guidelines. You throw out programs and they all become subject to the "method madness". My program is better than yours, blah blah
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

03-07-2008, 11:31 AM	#15 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,832 Gender:	^^^ good point,sir
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

03-07-2008, 08:09 PM	#18 (permalink)
jessca Rank: Member Experience: > 1 Year Join Date: Dec 2007 Location: Canada Posts: 58 Gender:	i don't get if your trying to be sarcastic or not lol. i have no idea, he has little to no fat on him, and he put on 15 lbs... so whatever that weight was, it's still weight that he didn't have before! i just mentioned it because he seems to have the same body type as my bf, and if he wants to get stronger and put on weight, puts the effort in, he'll see results...

03-07-2008, 08:14 PM	#19 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,835 Country: Gender:	I'm just messing with you. See the big grin? It's mostly muscle. Glycogen. A little fat distributed evenly. I was just kidding with you. OF COURSE you are correct about diet!
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

03-07-2008, 08:14 PM	#20 (permalink)
jessca Rank: Member Experience: > 1 Year Join Date: Dec 2007 Location: Canada Posts: 58 Gender:	well then next time put two grins :P just to make sure

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