Tips for a newbie to the iron game

[thessbros]

So I have finally saved up enough money for a gym membership and can stop working out in the park. So I'm thinking of a hybrid program with skill work like maintaining my handstand push-ups, planche etc. for one day and then lifting the other days. But my stats on the main lifts are I can bench press 125 pounds. Squat 100 pounds. Deadlift 140 pounds. Shoulder press 90 pounds. So I was thinking a 4 day split with those 4 lifts centered around it? What's your input?

[jimbuick]

So I have finally saved up enough money for a gym membership and can stop working out in the park. So I'm thinking of a hybrid program with skill work like maintaining my handstand push-ups, planche etc. for one day and then lifting the other days. But my stats on the main lifts are I can bench press 125 pounds. Squat 100 pounds. Deadlift 140 pounds. Shoulder press 90 pounds. So I was thinking a 4 day split with those 4 lifts centered around it? What's your input?

Wendlers 5/3/1.

[ThunderHumper]

Wendlers 5/3/1.

this

you just happened to mention the 4 lifts that 5/3/1 revolves around

[thessbros]

this

you just happened to mention the 4 lifts that 5/3/1 revolves around

So basically in 5/3/1 you keep on progressing with all your lifts by increasing the intensity. I hear the strength gains are incredible but what about muscle gains?

[rsnake21]

The muscle will come bro. Just eat a ton and rest a ton. I don't know too many guys that are beasts in bench, deads, ohp, and squats that aren't muscular.

[thessbros]

The muscle will come bro. Just eat a ton and rest a ton. I don't know too many guys that are beasts in bench, deads, ohp, and squats that aren't muscular.

Makes enough sense thanks for the info

[jimbuick]

Makes enough sense thanks for the info

Also if muscular hypertrophy is a primary goal then consider the periodization Bible as assistance work.

There should be plenty of articles online but I recommend buying the book.

[Sean1332]

5/3/1 like everyone said and Dave Tates Periodizatiom Bible as your assistance template like Jim said. Check out my log if you want to see how I run it but that'd be exactly what you want man. Progression in strength and size, and you can change your assistance how you want it. He sells an E-Book version for 20 bucks.

[VS91588]

Tip #1: Leave your ego at the door. Form > weight any day. Should you challenge yourself? Yes. But if you use bad form from the 1st rep to your "last rep" than decrease weight. I believe in getting some cheat reps after using strict form during a set to break plateaus. Cheat reps have there place in workouts but as a beginner lets emphasis getting the form down pact and get that muscle memory going.

Tip #2: Beginners should emphasize the basics. Bench press, Shoulder press, Deadlifts, Barbell Curls, Close Grip Bench, Dips, Pull-ups. I been lifting for 9 years and I still incorporate those movements. Nowadays I do rack Deadlifts but still a deadlift.

Tip #3: I think beginners should keep a workout log for a year or so. It keeps you on track and helps the gains increase while you build up your body's base. Even after lifting for 9 years I sometimes will keep a log for 12 weeks just to break plateaus or to start a new routine.

[Sean1332]

Solid tips right there. I wish I followed those tips when I first began.

[thessbros]

Tip #1: Leave your ego at the door. Form > weight any day. Should you challenge yourself? Yes. But if you use bad form from the 1st rep to your "last rep" than decrease weight. I believe in getting some cheat reps after using strict form during a set to break plateaus. Cheat reps have there place in workouts but as a beginner lets emphasis getting the form down pact and get that muscle memory going.

Tip #2: Beginners should emphasize the basics. Bench press, Shoulder press, Deadlifts, Barbell Curls, Close Grip Bench, Dips, Pull-ups. I been lifting for 9 years and I still incorporate those movements. Nowadays I do rack Deadlifts but still a deadlift.

Tip #3: I think beginners should keep a workout log for a year or so. It keeps you on track and helps the gains increase while you build up your body's base. Even after lifting for 9 years I sometimes will keep a log for 12 weeks just to break plateaus or to start a new routine.

Thanks for the great tips be sure to follow them.

[thessbros]

5/3/1 like everyone said and Dave Tates Periodizatiom Bible as your assistance template like Jim said. Check out my log if you want to see how I run it but that'd be exactly what you want man. Progression in strength and size, and you can change your assistance how you want it. He sells an E-Book version for 20 bucks.

Alright I'll look st that also thanks

[02sixxer]

Tip #1: Leave your ego at the door. Form > weight any day. Should you challenge yourself? Yes. But if you use bad form from the 1st rep to your "last rep" than decrease weight. I believe in getting some cheat reps after using strict form during a set to break plateaus. Cheat reps have there place in workouts but as a beginner lets emphasis getting the form down pact and get that muscle memory going.

Tip #2: Beginners should emphasize the basics. Bench press, Shoulder press, Deadlifts, Barbell Curls, Close Grip Bench, Dips, Pull-ups. I been lifting for 9 years and I still incorporate those movements. Nowadays I do rack Deadlifts but still a deadlift.

Tip #3: I think beginners should keep a workout log for a year or so. It keeps you on track and helps the gains increase while you build up your body's base. Even after lifting for 9 years I sometimes will keep a log for 12 weeks just to break plateaus or to start a new routine.

Very good advice. Form, Form, Form. I see people not follow this all the time. They get much slower results due to working secondary muscles more then primary. Good Form and learn to concentrate on the muscle worked.