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Over7 04-12-2011 11:14 AM

For size and strength...
ok here's the deal, im sick of trying to make/follow my own program because I simply dont know enough about what is good/what I need to be doing. I was hoping someone could recommend a program for me that is good for gaining size and strength. I have looked at various ones such as the Rippetoe starting strength and 5x5 but really don't know WHAT I am looking for. My goal is to ideally gain around 10lb of muscle in as long as it takes.. and also to increase the main lifts (esp bench press) by anything between 30 and 60lbs. What should I be doing to reach these goals? Are there any ready made training programs that would help me get to where I want to be? really hope someone can help, any questions/things you need to know to be able to help me please ask. thanks.

iron_worker 04-13-2011 05:30 AM

What are you lifts at now?


Over7 04-13-2011 12:58 PM

Not a lot really, I've only just started getting serious with it and tbh I don't know what I'm doing.
Currently I'm at/around
-Bench 90lb
-Squat 110lb
-Dead 70lb (could probably do more but have only just started deads, been benching/squatting for a while longer)
-Military Press 60lb
They are my current stats. I would like to improve each of these by 30lb at least, especially Military Press. I would also like to gain a reasonable amount of overall muscle really.

iron_worker 04-14-2011 05:39 AM

You are a beginner. Try the starting strength program. I tried that and made quite good progress on it when I was first starting.

Some people bash the starting strength program because of it's aggressive loading. Make sure you LEARN PROPER FORM FIRST and START LIGHT. (starting light will also help you to solidify this form in your mind) If you do that then I believe you can be successful with this program.

If you want to gain muscle you'll also have to eat big and sleep well.

Good luck.


Over7 04-14-2011 09:57 AM

The thing that put me off starting strength was power cleans really. Never come across them before. Is there any viable substitute for cleans or will I have to learn how to do them?

iron_worker 04-14-2011 04:02 PM

Are we talking about the same program? lol

I thought I was doing Starting Strength but there was no power cleans. Squats, deads, bench, military press were the main exercises.

You dont' have to follow it to a T. If you dont' want to be good at cleans or power movements then don't train them!


Over7 04-15-2011 02:31 AM

Any chance you could provide a link to the program you are talking about please? Just to avoid any confusion. Thanks a lot =)

iron_worker 04-15-2011 05:48 AM

Check out my journal. When I first started I was doing what I called "Starting Strength". Go have a look and see what I did.

My workout has morphed a lot over time but the first few pages are SS.


Kevsworld 04-25-2011 04:58 AM

You may want to check out Muscle Gaining Secrets (there's a review over at my blog). If you are a beginner you should be able to put on 10 or 20 lb of muscle with no problem.

Over7 04-25-2011 05:42 AM

Ok Kev will do, thanks for that.

Just thought I'd update a bit. I've been doing the SS routine that is in IWs Journal, the one from the first page or two. I'm using the heaviest weight that allows me to complete all the sets but after the workout I don't really feel my muscles "burning" so to speak. The aftermath feels more like that of an intense cardio workout. Though I am progressing. I have added 10lbs to bench and 15lbs to squat so far, is that too much in a short space of time? Anyway, this is what I'm doing:

Workout A

Squats 3x5
Bench 3x5
Rows 3x5
Rope Ab Crunch 3x10

Workout B

Squats 3x5
Barbell Shoulder Press 3x5
Deadlift 1x5 (with 2-3 lighter sets for warmup)
Curls 3x10

I'm doing ABABAB over two weeks monday/wednesday/friday.

I noticed in your journal IW that you had some supporting exercises, is this something I should add in?


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