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somebody chuck a new weightlifting program at me.

Discussion in 'Weight Training/Bulking' started by mr. d, Mar 28, 2008.

  1. mr. d

    mr. d Well-Known Member

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    i am so fed up of the one i'm doing, it works but it's driving me nuts. a nice one with lots of compound exercises eeee.
     
  2. digitalnebula

    digitalnebula Plagiarist

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    Read: "Starting Strength" by Mark Rippetoe

    It will get you started in the big compounds. :nod:
     
  3. mr. d

    mr. d Well-Known Member

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    don't sell that in the uk.
     
  4. digitalnebula

    digitalnebula Plagiarist

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    That blows....

    Many here will be willing to help you out.
    Maybe a good start point would be to put something together and post it. Tell us about your goals, if there are specific training needs, schedule, equipment available to youetc... and through a process of posting and critique you can get a good split.

    A basic starting point would be an upper/lower split with a foundation of big compound movements:

    Workout A:
    Standing BB Overhead Press
    BB Bench Press
    Power Cleans or Snatch or some other ballistic exercise
    Dips

    Workout B:
    Squats
    Deadlifts
    Pullups or Chinups

    So, if you exercise on M, W, F:
    Week 1= A, B, A
    Week 2= B, A, B

    This would be a decent start point...
    If you eat right, you can add a lot of mass doing these compounds...
     
  5. mr. d

    mr. d Well-Known Member

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    how does this sound?

    repeated once per week, full body workout:

    Deadlift 3 sets, 6 rep to max
    Stiff legged deadlift, 3 sets, 6 rep to max
    Squat, 3 sets, 6 rep to max
    parallel bar dip, 3 sets, 6 rep to max (or to failure)
    Bench Press 3 sets, 6 rep to max
    wide grip pull up, 3 sets, 6 rep to max (or again, to failure)
    Barbell curl, 3 sets, 6 rep to max (neccessary?)
    Crunch sit ups, to failure.
     
  6. mr. d

    mr. d Well-Known Member

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    hmm the only problem with upper lower split is i do running 3 times per week. i can eat to compensate but the split really would cause no gains at all in my lower body. it needs to be one hard work out a week. it's what will work. if it doesn't work, i'll split it.
     
  7. paolo12345678910

    paolo12345678910 Well-Known Member

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    I just wonder if doing all those compound exercises 3 times a week would leave enough time for the body to recover? I know that's the recommended programming in 'Starting Strength' but I think it goes against what's recommended in 'Beyond Brawn'.

    I've ordered the 2nd edition of Starting Strength and I just hope they've expanded on how to customize your routines and days. (The 1st Edition devotes like one paragraph to it).
     
  8. digitalnebula

    digitalnebula Plagiarist

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    It's designed to add size and strength.
    If you are bulking...you are EATING...:eat:
     
  9. mr. d

    mr. d Well-Known Member

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    whilst i was into hit i'm not so much now, i agree with waiting until you've recovered but that's about it. set and rep wise i've gone back to heavy duty (if it works, it works). agree with it on compounds too (not so much HIT as basic common sense)
     
  10. mr. d

    mr. d Well-Known Member

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    turning attention back to this, how does it sound?
     
  11. anfeyd

    anfeyd Active Member

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    There is no customization needed in Starting Strength really. It is a three day a week program that revolves around minimal exercises that produces fantastic strength gains for beginners. What else do you want it to do for you?

    And recovery is largely individual but a beginner will recover in between every workout just fine which is why weight can be added to the bar each session. Even when one is more advanced, you can perform the squat three times a week it just has to vary in intensity/volume.

    I haven't read Beyond Brawn but it appears to be more focused on body building routines. I suggest you research dual vs. single factor training in order to get more insight on what you are confused on.
     
  12. NCNBilly

    NCNBilly Well-Known Member

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    Nope, that's in Practical Programming.
     
  13. mr. d

    mr. d Well-Known Member

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    TURNING BACK ATTENTION TO THIS, HOW DOES IT SOUND?
     
  14. goonie

    goonie Active Member

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    Difficult to evaluate since you haven't mentioned anything regarding the goals and priorities with your training.

    Is your schedule to only train once a week?

    What is the outline of the current routine you're "fed up" with?
     
  15. odin1642

    odin1642 Active Member

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    Re starting strength, correct me if I'm wrong, but that does not advocate drinking one gallon of milk per day and a diet of 4000 cals a day ? If that is the case then I would suggest that for a person of average metabolism that is pretty insane, as it will just get a metabolically average person fat rather quickly. Yes the easiest way to get strong as quickly as possible is simply to lift and "eat, eat, eat" but if this involves getting fat then that aint much use in terms of body recomp, as obviously not much muscle is going to be visible unless the body fat is fairly low, 15ish percent and below.
     
  16. chicanerous

    chicanerous Elite Member
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    It's better than nothing. What was your previous routine?
     
  17. anfeyd

    anfeyd Active Member

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    Just a gallon of whole milk daily.

    It is also under the impression that the person undergoing it wants to get strong and big because that is more impressive than caring about superficial 'beach body' looks. Gaining muscle is a lot harder than losing fat so there is no reason to shortcut your gains if you are a beginner.
     
  18. helgi

    helgi Active Member

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    a good excuse to drink out of the carton
     
  19. Cold Flesh

    Cold Flesh Well-Known Member

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    That book is written from the perspective that most young beginners are skinny and weak. If you start from an overweight point then you obviously would not be taking that kind of advice. Shouldn't it be pretty obvious that if you are fat and have a BMR of 2500 cals then 4000 isn't the way to go?

    If you have an 'average metabolism' and are gaining weight too fast on 4000 calories a day, then it should be a no-brainer to make adjustments instead of following what some author says as if it is God's word.
     
  20. odin1642

    odin1642 Active Member

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    No, I wouldn't say it is obvious at all to someone is just starting out no. Half of the folk just starting out won't even know what BMR is, never mind what their own one is. And even if one is skinny and weak starting out this doesn't mean that that person can't get fat quickly on 4000 cals a day.
     

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