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i just started lifting again--have a few questions

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Old 10-18-2005, 08:15 PM   #1
drock
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Default i just started lifting again--have a few questions

I use to lift for about 5 years 3 years ago. I gained a ton of mussle with all sorts of sups, some good some bad. I still have my frame, i'm about 205 pounds now and 6 foot. My questions are how hard should i train when i start out again and what type of sups should i be using. also how many days a week should i be training?
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Old 10-19-2005, 12:28 AM   #2
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Well, I can say that you should almost exclusively focus on your core lifts. This will create a stimulus for full body growth. Of course, you cannot just jump right into some heavy hard core shit, but maybe something like that uses a full body split with compound exercises. I personally think HST is great for someone getting back into lifting.

This is a full body split. Monday, Wednesday, Friday (or something to that effect.) Basically every other day for 3 training days followed by 2 days off. The premise is to do 2 weeks of 15 reps, 2 weeks of 10 reps, 3 weeks of 5 reps. This will prevent you from overtraining too early on, and get your muscles used to the stress caused by lifting.

Exercises:
bench press
shoulder press
A2G squats (rock bottom)
deadlifts
chin ups
barbell curls

It looks simple and easy, but it's not. No way.

First two weeks:
-Try for 1-2 sets of 15 reps. I suggest going light your first week and doing 2 sets of 15 reps per exercise. The second week doing 1 set of 15 heavier.

Second two weeks:
-Try for 2 sets of 10 reps for the first week per exercise. The second week do 2 sets of 10 reps...Followed by maybe a drop set of 5 more if you're up to it.

Third three weeks:
-Try for 3 sets of 5 reps per exercise for the remaining weeks.

*It's still important to note that you need to progressively increase the weight you use each and every session for every single exercise.

-------------------------------------------------------------------------

Other than the above perscribed, you could also check out doing a few other types of training. Maybe a plan made by FI called Hypertrophy 2.0. Here's the program and link: www.fortifiediron.net

Quote:
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.

Lower
Upper
off
Lower
Upper
off
off


Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs

Rest Periods- 45-120seconds between sets.

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Old 10-19-2005, 12:32 AM   #3
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One more final program I recommend for coming in from a lay-off like yours is this one:

Quote:
The Bill Starr Power Routine

When I was a freshman in college, Bill Starr gave me this routine to follow. It was designed for off-season football and general strength training. In the first 16 weeks I was on it, I added about 35 pounds of bodyweight, and took my total from a paltry 600 to over 950. Of course, I was also on the dorm’s prepaid meal plan, and ate like it was going out of style. Plus, I only had four classes that semester, so I spent lots of time sleeping.


Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each


Key Features:


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

* Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.

* I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.

* The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.


Advantages:

* Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.

* Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.

* The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.


Disadvantages:

* Not a lot of exercise variety.

* Some people find training the Big three more than once per week to be too taxing, but the total volume is actually not that high because there is not much focus on assistance exercises.

* This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.


Recommended for:

* Beginners that are still learning how to squat and bench effectively. If you are new to free weights or to lifting in general, this is a good way to spend a lot of time with real iron learning the basics, because you can start off slowly and train each core lift more frequently.

* Lifters trying to gain both size and strength, who want to add to their core of muscle mass. If you stick with this for more than 12 weeks, you will make muscle gains if you keep up with food and rest.
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Old 10-19-2005, 06:13 PM   #4
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And remember, sups don't get you "mussel". Lifting and eating a lot does. Supps are just that: they supplement a good fitness regimen and proper diet. You probably won't need much coming back, as your intial gains should come quickly, as you body adapts to lifting again. Maybe some protein powder if you aren't getting enough, and some creatine.

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