Hi novice in need of some wisdom
- 12-31-2010, 01:58 PM
Hi novice in need of some wisdom
Hi guys from New york I'm new to the forum and it looks nice , I've been working out for about 8 or 9 months and ive only been able to gain about 10 or 13 pounds. I haven't changed since then I've taken the holiday week off the gym to try to figure out a new routine and breakthrough a plateau I have in mass which is around 160 pounds. Though my strength was building, it was way to slow. I was hoping someone could drop some knowledge onto me for some sort of new routine that will help me build mainly strength, with mass on the side. I'm guessing my initial gains were only newbie gains and I'm only 17 years old btw about 5'11. So i've been all over the internet looking at different workouts and different opinions from different people with different results, but I can't seem to find one thats right for me so I found this site after a few google searches and just decided to ask for help myself. Thanks for any info you guys can give.
- 12-31-2010, 04:47 PM
to gain mass there is more to it than just the lifting aspect, you need to up the caloric intake. What does your diet consist of? What is your current split?
12-31-2010, 05:24 PM
Thanks for the reply
My diet is pretty much eating anything and everything and more so things with protein and lots of water , i try to make sure to have 160grams of protein a day or more but since whey is expensive I try to get most of it through food everyday. I'm more mesomorphic in nature so i don't worry about fat as much.
What i used to do was an increase of weight every set working my way up until failure or very close to it.
Standing Triceps 5x10
Shoulder Shrugs 5x20
Reverse Curls 5x10
Standing Dumbbell flys 5x5
Pec machine/upper flys 5x10
Abs and some cardio then after a day of rest
Leg press 5x5-10
Standing Calf Raises 5x12
more abs and cardio then repeat after some rest
12-31-2010, 05:33 PM
If your chasing mainly strength try starting strength, 5x5 or 5/3/1. there some great programs to begin with, Im an avid fan of Jim Wendler and his 5/3/1 methods but im going to suggest starting strength or 5x5 first because you will progress faster on 1 of those 2 programs.
http://forum.bodybuilding.com/showthread.php?t=998224 - (Starting Strength)
http://stronglifts.com/stronglifts-5...ining-program/ - (5x5)
12-31-2010, 07:05 PM
[quote=Newtonselite;2700125]If your chasing mainly strength try starting strength, 5x5 or 5/3/1. there some great programs to begin with, Im an avid fan of Jim Wendler and his 5/3/1 methods but im going to suggest starting strength or 5x5 first because you will progress faster on 1 of those 2 programs.
I'm wondering with my experience if I'd still be able to gain some strength and mass with the starting strength routine. maybe I should do the Advanced version of it?
01-01-2011, 12:11 AM
The reason most people don't achieve there goals is this, they bounce from this workout to that workout and don't eat enough of the right food. Here's my advice. Always eat 6 times a day. Eat 2 times your body weight in protein. For example, this week you need to eat 320 grams of protein every day. Every day! Next week might be more. Next, pick a style of lifting(HIT, 5X5, volume training, whatever) Just pick one and stick with it for at least, at least 2 years. Also go to the gym with a plan. Use a journal and write down what you do and then beat your numbers the next week. Those who fail to plan, plan to fail. WISDOM is applied knowledge.
Last edited by omni; 01-01-2011 at 12:15 AM. Reason: spelling
01-01-2011, 12:21 AM
I'd like to add, 13 pounds in 8 months is decent...
When I was 17, I think I put on about 10 pounds in a year, then my senior year in highschool I went from 165 up to 175, and then gains kind of slowed down.
And they're right, you want to stick to a certain workout long enough to know if it's working.
01-01-2011, 01:09 AM
01-01-2011, 01:27 AM
01-01-2011, 01:36 AM
01-01-2011, 02:32 AM
follow the road to getting JACK M8! lmao
[nomedia="http://www.youtube.com/watch?v=ggiC8F7z2Ls"]YouTube - EliteFTS.com - The Road to "The Jack"[/nomedia]
01-01-2011, 02:59 AM
01-01-2011, 03:06 AM
I've been thinking of doing the mad cow routine its not to far off the Starting strength routine but I think it has the extra exercises i need. This is geared mainly toward strength right?
01-01-2011, 05:06 AM
5x5 is geared towards stength and size. Its a good program to run as you said for a year or more just keep upping them weights until you can lift some respectable numbers.
01-01-2011, 12:39 PM
01-01-2011, 12:50 PM
5/3/1 is awesome for strength gains..
my advice will be to learn patience. Lifting is a life long journey not a weekend thing. 13 pounds in 8 months comes to what, like 2.something lbs a week. This sounds about right bud. You arent gonna gain weight magically overnight. Learn some patience and keep working hard at it and you will reach your goals.
"The only good is knowledge and the only evil is ignorance." - Socrates
01-01-2011, 02:27 PM
01-01-2011, 05:17 PM
I personally run 5/3/1 myself for everything!
these would be the more major differences,
5/3/1 based on a 4week cycle - After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.
Madcows 5x5 - weekly increases of 2.5% of your top set of 5 on Monday. So you do 100lbs for 5 on your top set on Monday. Then on Friday you do a triple with 2.5% more, or 102.5. The next Monday you come back and do 102.5 for your heavy set of 5, that Friday the triple is 105 and so on. For the non-squat Wednesday lifts you just increase by the percentage week to week.
01-01-2011, 05:51 PM
I liked the advice about sticking with a program for a while. I think at least 6-8 months if you're on a solid program. Don't just go in and wing it, apply some structure. That's not to say you can't mix up the lifts now and then, but it shouldn't be random.
Regarding diet, everyone harps on protein, but as a natural lifter, you honestly don't need ridiculous amounts of protein. Sure, you don't want to skimp, but make sure you get a steady supply of complex carbs and stay away from the sugar. If you do that and you're in a calorie surplus, you'll keep growing.
Don't make it complicated, just be happy you're improving at ANY pace. Magazines, TV, movies, and people who don't know what they're talking about want you to believe you can bulk up in the time it takes to watch a cheesy montage, but that's all a load of crap. If you're better now than you were 6 months ago, than you're doing something right. It doesn't matter how much you improve, only that you keep doing it.
01-02-2011, 01:00 PM
01-02-2011, 06:41 PM
I started with Rippetoes Starting Strenght when i was 17.
My lifts increased pretty fast, and i gained 8lbs of weight in 5 months. Considering that i were chubby child and i looked leaner after those 5 months i can't tell truth how much i did pack up muscle(and i were still growing in length during that time), but i was eating pretty correctly during that time when i started.
Squats 3x5 130 -> 3x5 270
DL 1x5 180 -> 1x5 330
DB Bench 3x5 44's -> 70's (Reason for doing these is fact i have had pretty bad shoulders since being child, runs in family.. I can do DB bench without problems, but barbell is different story..)
Overhead Press 3x5 90 -> 110
BB Row 3x5 130 -> 3x5 165
I loved program, but after it i found my arms were pretty much lacking compared to rest of body, and still are. It would have been wise to do some isolation work for arms during the run, but i did focus on movements posted above. Still it gave pretty good foundation in my taste. Learning major lift techniques early will pay later on imo.
So as people earlier have told, 5x5, 5/3/1 or Starting Strenght (I would prefer Madcows if i could get back in time..) can't go wrong with these!
01-02-2011, 09:14 PM
A good routine is one that is built around complex lifts, allows for enough recovery, and has some variety to the rep ranges built into it's structure. If you do that and stick to it, you're golden. Now if you're playing a sport or interested in improving at a specific thing, it might be important to start tailoring your training towards that, but that's different than simply building muscle.
01-03-2011, 03:21 PM
Monday: Chest, Triceps
Bench Press- 3 sets of 5 reps
Incline DB Press- 4 sets of 8-12 reps
Weighted Chest Dips 4 sets 8-12
Overhead DB Extensions- 3 sets of 8-12 reps
Tricep Xtension- 3 sets of 8-12 reps
Wednesday: Back, Biceps
Deadlift- 3 sets of 5 reps
Lat Pulldown- 4 sets of 8-12 reps
One Arm DB Row- 4 sets of 8-12 reps
Alternate DB Curl- 3 sets of 8-12 reps
Machine Preacher Curl- 3 sets of 8-12 reps
Friday: Shoulders, Traps, Abs
Overhead Press- 3 sets of 5 reps
DB Lateral Raises- 3 sets of 8-12 reps
Reverse Pec Deck- 3 sets of 8-12 reps
DB Shrugs- 3 sets of 8-12 reps
Cable Rope Crunches- 3 sets of 8-12 reps
Machine Crunch- 3 sets of 8-12 reps
Saturday: Quads, Hams, Calves
Squat- 3 sets of 5 reps
Leg Press- 3 sets of 10-12 reps
Leg Extensions- 3 sets of 10-12 reps
Leg Curls- 4 sets of 10-12 reps
Standing Calf Raise- 4 sets of 10-12 reps
but I'm also having trouble understanding this, what does it mean?
Wave 1. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave 2. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave 3. Warmup, 75% x 5, 85% x 3, 95% x 1
Wave 4. (deload) - 60% x 5, 65% x 5, 70% x 5
01-03-2011, 05:07 PM
those waves apply to your main lifts (usually the first lift in the program such as bench or squat)
Your first step is to find your 1RM for each of the main lifts. After you find this number you take 90% of it and use that new number as your 1RM and this is the number you will use to determine the weights you will be lifting thoughout the program.
So say your deadlift max was 400lbs. 90% of this would be 360.
Here is how you will plug it all in
Wave = week
So week 1 is 5 reps. The percentages given are 75% x 5, 80% x 5, 85% x 5.
So using 360 as you max on deadlift day you will do
270x5/ 288x5/ 306x5
This applies to all your main lifts only. For your acessory work you will use anyway from 30-60% of your new 1RM and follow the rest of the outline. I like the "boring but big" template of the book personally.
Hope that helps clear up whatever confusion you had
"The only good is knowledge and the only evil is ignorance." - Socrates
01-03-2011, 05:14 PM
What he said. Alternatively, after you've started, you can just start going by what you think you can lift for 3 reps, 5 reps, and 10 reps. You'll get a good idea of what you can do pretty quickly.
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