Anuj's Training Journal
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03-02-2006, 02:06 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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ok... looking back, my progress has stalled off late.... actually, ever since i quit TBT, i have been stuck in a rut....
do you guys advise i shift back to my version of TBT.... remmeber, i used to have AMAZING progress with TBT....! and now i'll add ab training so it'll be even more effective... what say u guys...? think it'll be better...? i'm having second thoughts on 8FHT now... especially after i read eric's post... i think my TBT version was much better... i was more happy, lifted MUCH heavier, and was getting shaped right...
please tell me honestly, which is better: 8FHT or TBT...? i need to workout tomorrow, and i need to know which one to do...
in case you are wondering, i'll be modifying TBT when i do... instead of
Workout 1 = 4x6
Workout 2 = 3x10
Workout 3 = Max Effort on Deadlift + Bench Press
Workout 4 = 4x10
i'll be doing:
Workout 1 = 4x6
Workout 2 = 3x10
Workout 3 = Max Effort on Deadlift + Bench Press + Military Press
Workout 4 = 2-3x15-20
hows this sound if u consider TBT over 8FHT...?
i promise that once i know which one i'm on, i wont quit even if i read the most impressive post on t-nation... hell, i promise to even visit t-nation..! 
but please please tell me which routine i should do...!
thanks
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Last edited by _Wolf_; 03-02-2006 at 02:12 AM.
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03-02-2006, 04:15 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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ok wait... 0311 has given me a routine... well, he said he's no longer going to give me advice if i don start listening to him...
well, i listened, and i'm glad i did...
well, i hope i'll be glad i did... 
i'm going to start Mark Rippetoe's 3x5 training come tomorrow... see you then..
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03-02-2006, 06:51 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Mark Rippetoe's 3x5 Training
as i mentioned before, i'm not doing 8FHT for the reasons mentioned by Eric, Kane and 0311...
this is the original 3x5 Training Routine prescribed by Mark Rippetoe:
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Originally Posted by 9cyclops9
Here's a routine for beginners suggested by Mark Rippetoe, who specializes in getting beginners big and strong. A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Military Press
3x5 Power Clean
Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:
Warm up sets
2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155
Work sets
3x5x175
You alternate workout A and B, 3 non-consecutive days per week. So you might do:
Week 1
M
Workout A
W
Workout B
F
Workout A
Week 2
M
Workout B
W
Workout A
F
Workout B
Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts.
And eat a lot of food. A whole lot.
It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.
The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day. That seems to be working well for me. Make the meals big. For instance, I might have an 8 oz steak, large baked potato, a big salad with olive oil and vinegar, and a large glass of milk. This is around 1000 calories for this one meal. A lot, yes, but you need a surplus to grow. You may gain some fat, but it's much easier to lose fat and preserve muscle mass than it is to gain muscle without gaining fat.
To quote Rippetoe directly,
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Originally Posted by Mark Rippetoe
It is possible, and quite likely, that skinny kids on this program will gain 10-15 lbs. of non-fat bodyweight in the first 2 weeks of a good barbell training program, provided they eat well. "Well" means 4 or so meals per day, based on meat and egg protein sources, with lots of fruit and vegetables, and lots of milk. Lots. Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 2500-5000 calories, depending on training requirements and body composition. Although these numbers provide much eyebrow-raising and cautionary statement-issuing from the registered dietetics people, it is a fact that these numbers work well for the vast majority of trainees, and have done so for decades.
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i dont know what power cleans are, and i'm not sure whether deadlifts twice in a week is a good idea, so for now i'm going to be subtituting power cleans with Barbell Rows...
here is an article on bb.com which is a very beautifully written article on Mark Rippetoe's Training Routine:
http://forum.bodybuilding.com/showthread.php?t=712752
in addition to this, i'll be doing assistance work like arms and HIIT training for 15 minutes each session... lets see what happens.. hopefully, i'll lift big and grow strong and keep looking good and more than that: i'll be able to stick to this for some time... like maybe 2-3 months... but i'll take 1 day at a time 
oh, and 0311 also told me that i should start off with a moderate weight so as to build a stronger base to build on... i think i'll do 70% of my 1 RM for tomorrow...
that means 60 kgs bench, 65 kgs squats and 100 kgs deadlifts... see you tomorrow....
Last edited by _Wolf_; 03-08-2006 at 05:43 AM.
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03-02-2006, 07:32 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
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Originally Posted by anuj247
ok... looking back, my progress has stalled off late.... actually, ever since i quit TBT, i have been stuck in a rut....
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Quote:
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Originally Posted by anuj247
this is a brief summary of my ovt results:
1.) Definitely an increase in strength
2.) My arms have become much larger and that danglish fat which used to be on my triceps has mostly gone
3.) My chest has gotten bigger with a lot more definition
4.) My shoulders have improved as well.
5.) My legs have changed the greatest as a result of OVT... and i'm very very happy about that......
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That's a nice rut to be stuck in
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03-02-2006, 07:36 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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KANE..! i completely forgot about that OVT post..!
i look at myself in the mirror and see how much weight i've lost and how my arms have shrunken coz of my illness and i cant help but say: man... i think i was better of with TBT..
but, now that u mention it: OVT is much much better than TBT... thanks for the reality check kane
and i promise to do OVT religiously after May
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03-02-2006, 07:36 AM
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Rank: Middleweight
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Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
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Quote:
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Originally Posted by anuj247
i dont know what power cleans are, and i'm not sure whether deadlifts twice in a week is a good idea, so for now i'm going to be subtituting power cleans with Barbell Rows...
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go here to find out what Power Cleans are. and substituting power cleans with barbell rows is not the same.
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03-02-2006, 08:35 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Quote:
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Originally Posted by Anuj
oh, and 0311 also told me that i should start off with a moderate weight so as to build a stronger base to build on... i think i'll do 70% of my 1 RM for tomorrow...
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Good.
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Originally Posted by Anuj
i look at myself in the mirror and see how much weight i've lost and how my arms have shrunken coz of my illness and i cant help but say: man... i think i was better of with TBT..
but, now that u mention it: OVT is much much better than TBT... thanks for the reality check kane |
Jeez. I have to wonder about some of this. Look, I know all about being sick and how it affects you. More than I'd like to talk about. I just came off another debilatating bout with my sarcoidosis. I was out for well over a month, in a completely weakened condition, getting one cold after another.
That's a long time, but I didn't drop a pound. I lost tiny bits on the tape measure, but not enough to look different in the mirror or to really register on the scale. Hell, I'm already looking better now after just two weeks in. I think you know what went wrong without me telling you: you didn't keep up your diet.
Anyway, any routine that is working well for you is a good routine. Frankly, I hate split routines. I like a full-body or at least upper/lower split. But when a split is doing the job, then a split is good. I'm doing pendulum and It's going great, but I'm not going to tell you it's better than this or that and become the "great pendulum defender". I'll be moving on soon enough, but not until I've exhausted any gains I can get from it.
There is no best program. ANY program that claims to be the ultimate one is full of shit. That's why everyone is making fun of the T-Nation articles. Every month here comes a program that is the greatest thing since sliced bread...
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Originally Posted by Anuj
i know your gonna say that if there's no safety bar how do i know that i'm doing my squat A2G?
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Huh? I work out at home. I have a squat rack with safety bars. The bars are there to catch the weight if I fail, nothing more. I know I am going A2G when the back of my thighs are glued to my calves and I can't possibly go any lower (believe me I've tried). I set the bars so that they are just barely below the lowest level of the bar.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Last edited by EricT; 03-02-2006 at 08:41 AM.
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03-02-2006, 10:03 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Here's my last bit of advice before I see some consistency from you.
0311 recommended a Max OT 3 day split. You wanted full-body so he settled you on the 3x5. Now you're already talking about OVT again.
Here is my advice. Stop thinking. Stop planning. Just do. Don't worry about May right now. Take it one week at a time. I don't think planning is good for you. It all goes back to what 0311 was saying about learning tolerances and the nuts and bolts.
Whether a simple split or a simple full-body like the Rippletoe, I think simple is what you need. You can learn about your body and it may keep you from being afraid of that heavy squat or getting stuck again.
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03-02-2006, 04:48 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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eric... u got me wrong... i was only replying to Kane's post... i am going to do mark's 3x5 with HIIT and you'll see my update later on today...
and thanks for giving me so much of advice... and the only reason why i'm changing is coz of work... and since i cant get rid of the work OR my workout's, then i have to make a few changes....
i'm not a defender of ovt or TBT... i was again, merely answering kane's post..
i know why i lost so much and your right: my diet was shit... i dint eat ANYTHING...
i hope u understand me better after this Eric... i'm sorry for the misunderstanding...
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03-02-2006, 06:17 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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No, no, bro. I think you actually misunderstood me. What I was talking about was the tendency to look to the greener grass. I know you said you would do OVT religously after May.
The only thing I was really getting at was simply not to worry about this program, that one, or the other one. Don't worry about the future, focus your energies on what you are trying to do right now, and that which fits your schedule. That's all I really meant.
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