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Re: The Fitness Thread
It's not necessarily that it's "bad" it's that given what people want, "good for a beginner" and "good for strength gains" SOUND good but do not represent what people undertaking these programs actually want. Since beginners don't really know what this entails, it sounds like you're set up for success but you probably won't like the actual results you get. The closest analogue I can think of is in the dating world, where "nice guy" as a label of partner sounds completely inoffensive until you realize that's one thing on top of many, many things you'd want in a person.
You will get strength gains, yeah... and they will be extremely concentrated in your legs. Your strength gains in your arms will be, probably, not as much as you thought they would be. It's not a uniform strength gain all around. You can tell that people who undertake this program have this misperception, since they tend to take pictures of their upper body first or primarily. Doing two sets of deadlifts and bench presses two times a week is not going to do much for you.
Also, there's been no talk of diet here -- how much is your caloric intake? Unless you're eating to caloric surplus and getting a lot of protein, you won't make many gains. If you're new, this is definitely the most important thing. Most people don't eat enough at first; I know I didn't.Comment
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Re: The Fitness Thread
All beginners:
http://forum.bodybuilding.com/showth...8036063&page=1
You're welcome.- Retired Stepman
- I lift things up and put them downComment
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Re: The Fitness Thread
Not bad for a beginner. I like it.
Better than SS
SS isn't too bad for getting an idea of what you're doing, but in terms of losing weight? It's alright but it doesn't burn that many calories. Could add HIIT or general cardio.trying to lose weight and get my core in shape for bike riding around the city
also generally working on form to get a sense of what i'm doing with it
It also doesn't really have any 'core work' though some people argue squats and deadlifts are enough for core (depends on your physiology and abdominal activation during those lifts. For me? no way).
It's mostly a leg building/lower back building routine IMO. That's fine for biking/sports. Aesthetics? Not so much. The routine mnnicol posted will leave you looking much better, aesthetically speaking.Last edited by Reach; 09-27-2013, 05:37 AM.
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Re: The Fitness Thread
Oh. http://i1245.photobucket.com/albums/...ps50a812bd.jpg
Dat super tan hahahaComment
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Re: The Fitness Thread
^ U fawkin' joooooooooocy!
In other news, did some deficit DLs last night.
After all the warm-ups, pulled 405x3 and 4 sets of 435x3. No belt, but used straps for the 435 lbs
- Retired Stepman
- I lift things up and put them downComment
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Re: The Fitness Thread
Read 5/3/1. All three books. After you do, you'll have a pretty good idea what you should be doing and may even be able to make a coherent routine yourself. If not, ask for advice here.
EDIT: Repost from a few pages back. This is an example of a pretty solid split.
Monday
Skwat - 5/3/1
Stiff Leg / RDL / Goodmorning - 3x10
Abs - 3x10
Supersetted with
Unilateral (Step ups, walking lunges, etc) - 3x10
Tuesday
Flat Bench - 5/3/1
Incline Bench - 5x10
Pulldowns - 5x10
Dumbbell Row - 5x10
Triceps - 3x10
Thursday
Deadlift - 5/3/1
Front Squat - 3x8
Abs - 3x10
Supersetted with
Back Raise - 3x10
Friday
Overhead Press - 5/3/1
Dips / Close Grip Bench - 5x10
Horizontal Pull - 5x10
Upper back - 5x10
Bicepticons - 3x10
On lower days, you would do Agile 8 before you start lifting. Here's a link to Agile 8. http://www.defrancostraining.com/ask..._08-10-03.html
5/3/1 works like this
Find your maxes for all the lifts in the program that are listed 5/3/1
Your training max is 90% of your max
You base these percentages on your training maxes
Week one is your 5's week. 5,5,5+
65%,75%,85%
3's week. 3,3,3+
70%,80%,90%
5/3/1+
75%, 85%,95%
Lower body lifts progress by 10lbs per 5/3/1 cycle, upper body lifts progress by 5lbs
When you plateau in strength, you deload.
Percentiles aren't written in stone, and can be modified to suit your goals. Reading the books is incredibly beneficial.Last edited by SCWolf; 09-29-2013, 12:08 AM.
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Re: The Fitness Thread
My height/weight, but lean as fuuuuuuark! When will it be my turn?
In other news, I started up Sheiko #29 today. Should be a fun month ahead
Flat Bench:
Set 1: 150lbsx5
Set 2: 180lbsx4
Set 3: 180lbsx4
Set 4: 210lbsx3
Set 5: 210lbsx3
Set 6: 225lbsx3
Set 7: 225lbsx3
Set 8: 225lbsx3
Set 9: 225lbsx3
Set 10: 225lbsx3
Squat:
Set 1: 185lbsx5
Set 2: 225lbsx5
Set 3: 225lbsx5
Set 4: 265lbsx5
Set 5: 265lbsx5
Set 6: 265lbsx5
Set 7: 265lbsx5
Set 8: 265lbsx5
Bench Press:
Set 1: 150lbsx5
Set 2: 180lbsx5
Set 3: 210lbsx4
Set 4: 210lbsx4
Set 5: 210lbsx4
Set 6: 210lbsx4
DB Flyes:
Set 1: 45lbsx10
Set 2: 45lbsx10
Set 3: 45lbsx10
Set 4: 45lbsx10
Set 5: 45lbsx10
Good Morning (Standing) - First time doing these, so wasn't too sure of form...will have to study it a bit
Set 1: 135lbsx5
Set 2: 135lbsx5
Set 3: 135lbsx5
Set 4: 135lbsx5
Set 5: 135lbsx5- Retired Stepman
- I lift things up and put them downComment
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Re: The Fitness Thread
Purely a question of curiosity: What time do you guys have work / when and how long do you work out / how much time do you devote to cooking / sleeping / etc? Just want to see how most of you guys lay out your days.Last edited by Reincarnate; 10-3-2013, 08:28 AM.Comment
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Re: The Fitness Thread
7:00-5:30 WORK
5:30 -6:30 WORKOUT
6:30-7:00 REST
7-8 EAT (includes cooking)
8-9 Watch some shit/play a game
9-10 Study/planning for the next day
10-11 Eat again, do something fun (attempt to initiate coitus, if it fails then usually a video game or a tv show)
11-6:30 SLEEP
If I am not working out that day, that time is used to do one of the following: Shopping, Tennis, Chores ;(Last edited by Reach; 10-3-2013, 05:10 PM.Comment
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Re: The Fitness Thread
What do you normally do during lunch hour?Comment
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Re: The Fitness Thread
Eat my lunch
I usually get 30-40 minutes. I always pack my own lunch. It's usually left overs from supper the night before OR something I threw together in the morning. 10 minutes to eat (usually chicken and rice, or ribs and rice, turkey and rice or fruit with a protein bar and a yogurt if I don't have left overs).
Then I play table tennis with the other guys unless I have work to do in which case I do that.Comment
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Re: The Fitness Thread
Unless my memory's off here I thought you were doing IF or something (so I was curious if you just didn't eat, period, until dinner hours) -- anyhow, thanks for the details!Comment
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Re: The Fitness Thread
I'm currently bulking and do not IF on a bulk.
I employ IF sometimes during my cut but it's extremely hard to do when I'm going long hours like I am currently. It's not bad when I'm not busy, but if I'm busy I *need* to eat a decent lunch or I'll suffer big time in the afternoon with patients
I did it last year near the end of my cut to help me get to my absolute leanest and god damn I felt like shit hahaComment
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