Yeah, if you are beginning, just read the darn stick please?
[QUOTE=Astronaut491;32639896]How is this workout plan;
Monday
BB Bench Press - Max x 5
Flat DB Bench Press - 4X10
Seated Cable Rows - 4x12
Seated Rear Delt - 3x12
DB Side Bends - 4x15
Wednesday
Deadlift - Max x 5
Leg Press - 4x12
Leg Curls - 4x10
Forearm Curls - 3x10
Friday
BB Bench Press - 3x max
DB Tricep Extensions - 4x10
Lat Pulldowns - 4x12
DB Shoulder Press - 3x15
DB Curls - 3x10
Should I swap leg curls for squats?[/QUOTE]
I would start with some easy prowler action.
[media]http://www.youtube.com/watch?v=1ieOBgyq88E[/media]
[QUOTE=lemoncurry;32640555]Yeah, if you are beginning, just read the darn stick please?[/QUOTE]
I did read the sticky and made that plan from one of the links in the sticky...
I've started a mini diet to cut a little bit of fat that has really slowly gathered on my stomach. I'm eating mainly meat, cheese, milk quark, milk and tuna plus some vegetables so I'm getting around 100 grams of carbs a day. Already lost lots of water weight.
[QUOTE=Astronaut491;32640777]I did read the sticky and made that plan from one of the links in the sticky...[/QUOTE]
keyword- made
[editline]5th October 2011[/editline]
[QUOTE=Astronaut491;32640777]I did read the sticky and made that plan from one of the links in the sticky...[/QUOTE]
keyword- made
[editline]5th October 2011[/editline]
[QUOTE=Maucer;32640849]I've started a mini diet to cut a little bit of fat that has really slowly gathered on my stomach. I'm eating mainly meat, cheese, milk quark, milk and tuna plus some vegetables so I'm getting around 100 grams of carbs a day. Already lost lots of water weight.[/QUOTE]
are you trying to maintain bodyweight or gain more mass ?
[QUOTE=Seith;32640891]keyword- made
[editline]5th October 2011[/editline]
[/QUOTE]
Umm it said to pick an exercise from each of the sections, which I did...
[url]http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html[/url]
I see. Well it ain't part of what I'd call a suitable program for a beginner, but that will work along as anything will cus you're a beginner.
I'd go with the simple SS and be done with the over-analysing stuff you shouldn't.
Supposedly this program will pack on mass, yet they expect complete beginners to choose what's right for them without any prior knowledge.
EDIT:
That ain't the traditional WEST SIDE program.
[QUOTE=Seith;32640891]keyword- made
[editline]5th October 2011[/editline]
keyword- made
[editline]5th October 2011[/editline]
are you trying to maintain bodyweight or gain more mass ?[/QUOTE]
Neither.
E: cut
[QUOTE=Maucer;32641679]Neither.[/QUOTE]
then...
Well i commonly have a lot more energy left after i workout, so i usuallyadd in whatever looks good on that day.
[QUOTE=Seith;32641722]then...[/QUOTE]
Prolly gonna aim to explosive strength and better running pace for an awhile. I don't care that much about muscle mass and i'm pretty happy with my aesthetics. So maintain.
I plan to gain some serious size when 2012 starts, can anybody recommend some well thought of programs? I saw Ronnie Colemans 'Get Huge' on bodybuilding.com? But that's all i've seen so far.
[QUOTE=lemoncurry;32643849]I plan to gain some serious size when 2012 starts, can anybody recommend some well thought of programs? I saw Ronnie Colemans 'Get Huge' on bodybuilding.com? But that's all i've seen so far.[/QUOTE]
Basically,
Anything you do, main excercises should be around 5 sets, with the rep ranges ranging from 8-12. 8-12 causes more hypertrophy, causing more size, but not neccisarily more strength. There was an article on BB, that 3-5 reps is more strength, maintaining the same size, and 8-12 is size, with not as much strength gain.
And eat a fuck ton.
[editline]5th October 2011[/editline]
wooo 1000th' post
[QUOTE=G71tc4;32631316]Went to the gym to do some HIIT on the elliptical, decided "fuck it, i will not have comfort" and went harder than i ever have. Rubbed 2 blisters into my hand from the bars. On the way out, guy that was in the weight room said "Son, you were destroyin that machine." Proud day.[/QUOTE]
Go outside and do hills.
[QUOTE=Mr_Razzums;32632308]ppl who go really really hard on ellipticals are funny to look at.[/QUOTE]
call me the comedian. if it works, it works.
[editline]6th October 2011[/editline]
[QUOTE=shatteredwindow;32645057]Go outside and do hills.[/QUOTE]
"Hills" in Texas are p much lumps of dirt on the ground.
can someone fucking help me with this? it's driving me crazy. This year like i said in my previous post, i started benching like barely 25's on each side so about 95 pounds in total. Now i bench about 115 pounds in total. But what the fuck. I still look lanky as fuck.
Thought I'd post some content. A set of 5 reps 200LBs, which is up 5LBs from last week.
You'll see at the end I almost lost it haha. Any critiques welcome
[media]http://www.youtube.com/watch?v=dYVynukcZzE[/media]
Went to a proper gym for the first time, lifting previously only at the school gym. I got a discount membership to fitness world, so I took it. Damn, it's covered in mirrors, like a god-damn labyrinth.
Made my first two fatal mistakes: accidentally took some guys 25lb disk for my squat right off his rack, thinking it was a disc holder (He got mad D:), and second: left my weights on the squat rack when I was finished. The guy before me did too :O
[QUOTE=Region;32647568]can someone fucking help me with this? it's driving me crazy. This year like i said in my previous post, i started benching like barely 25's on each side so about 95 pounds in total. Now i bench about 115 pounds in total. But what the fuck. I still look lanky as fuck.[/QUOTE]
There's a correlation between how heavy you're and to how heavy you can lift. But, it's to a certain extent. It's not a linear line between the two, as one can lift x5, x6 his bodyweight.
Keep racking more weight. It will come eventually.
[editline]6th October 2011[/editline]
[QUOTE=Rhinovirus;32647599]Thought I'd post some content. A set of 5 reps 200LBs, which is up 5LBs from last week.
You'll see at the end I almost lost it haha. Any critiques welcome
[media]http://www.youtube.com/watch?v=dYVynukcZzE[/media][/QUOTE]
Weight's bit too heavy. No ATG, but it really doesn't matter that much.
Hip drive was very weak on that lift and I saw a lot of back movement.
Nothing serious, just keep at it.
[QUOTE=lemoncurry;32643849]I plan to gain some serious size when 2012 starts, can anybody recommend some well thought of programs? I saw Ronnie Colemans 'Get Huge' on bodybuilding.com? But that's all i've seen so far.[/QUOTE]
FUCKKK
Look there is no special program designed to make you PACK ON MONSTER SLABS BRO
That is the result of eating. You will gain plenty of mass off 5x5.
When you actually have gained 10lbs of lean mass, you could take a look at something like Hypertrophy Specific Training.
[editline]6th October 2011[/editline]
besides why people seem to forget that 5x5 is very generous in terms of volume compared to other strength orientated programs?
Fair enough, I did know I would gain size off 5x5 and eating, but I don't trust myself to make my own program, so I was just wondering if there were any that were more well thought of, that is all.
Just broke the golden 200 today, as training weight. DL down, sqaut(176) and bench(159) to go.
Congo rats. Do keep on aiming higher.
Ima make myself a workout plan, gonna be a 5 day split, working a single body part every day.
In the start frequency is more important than volume, trains most body parts 3 times a week in the start, like 5x5 but every exercise, each workout day, because of the low weights, if you have the time for it ofcourse.
Yeah, I thought maybe a 4 day split would be better, as when I do the 5 day I will only have been doing 5x5 for about 1/2 a year.
I'm going to start learning the proper way to do a clean and jerk. The problems I currently have:
1) Hard to practice since doing it in slow-mo is impossible due to the dropping to a front squat part.
2) my wrists/arms don't seem to bend enough for me to be able to control the bar while it's in the front squat position
3) I can't front squat
4) controlling the movement is impossible with really light weight (currently testing with 22kgs) yet training with too high weight isn't feasible since I haven't learned how to actually do the movement yet.
Any tips on the front squat part? arms/wrists part and the actual getting down there without falling fowards parts mainly.
Why can't you do front squats, out of interest?
All you need to know really: [url]http://stronglifts.com/how-to-front-squat-with-proper-technique/[/url]
Probably because I haven't the slightest clue in how to do them. To me it seems that the balance in the movement inevitable goes way too far fowards and therefore tips you over. I'm probably missing something crucial.
EDIT: thanks for the link Lhp, reading it now, seems good.
EDIT2: alright, link much appreciated, gotta practice this, still some issues with balance and back position but I should be able to iron them out gradually.
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