|
You are just learning the ropes. Don't overthink it so. Just do it 
|
So I decided to gain some weight (80 kg 1.94). Could somebody specify 'just eat a shitton'? I already eat more than my friends. When is the time to stop eating? When you are full? When you are nauseous? Should I stuff myself 3x a day, or should I shove another bite down whenever I can?
Butter on sandwiches, yay/nay? Ramen yay/nay?
Thanks for the responses so far guys. (and probably some lovely ladies, too.)
|
What do you mean by "not noticing it elsewhere"?
Anyway, what exactly should be wrong with your numbers? You are just getting started, things have to sort themselves out first. Just increase by 5lb every workout and see at which lifts you will struggle first, and then you slow down there. It's that easy.
Increasing the weight of Barbell Rows by 15 pounds between to workouts is just a terrible idea, and increasing the press by 10 is not good too. Please just believe us, weights will get challenging soon enough. And you don't want to be stalling after 5 weeks. You want to go at least 3 months with constant progress, increasing weights that much is not gonna accomplish that. As long as it is easy, just focus on form.
I mean you don't need to feel bad. Everyone is making the same mistakes in the beginning, I surely have. It would just be so much easier for yourself if you would just listen. There is really nothing ambiguous in "add 5lb every workout" (only 10lb at Deadlifts and maybe squats in the beginning, not on any other exercise).
|
On May 05 2011 18:16 BouBou.865 wrote:
So I decided to gain some weight (80 kg 1.94). Could somebody specify 'just eat a shitton'? I already eat more than my friends. When is the time to stop eating? When you are full? When you are nauseous? Should I stuff myself 3x a day, or should I shove another bite down whenever I can?
Butter on sandwiches, yay/nay? Ramen yay/nay?
Thanks for the responses so far guys. (and probably some lovely ladies, too.)
I'm 77kg 1.93 (170 lb, 6'3) and gaining weight really isn't that difficult when I have my diet sorted out - basically any time I can go for a month without being worried about exams, I can throw on 5kg. ezpz.
Download a program like fitday, or if you have a smartphone I personally use "myfitnesspal" and start counting your calories. You're going to want to eat something like 3500 if you want to gain, assuming you're doing strength training and little to no cardio - pickup basketball is fine. Rowing, cycling, or running are going to require you to eat more.
Don't worry too much about ratios of carbs/fat/protein, just try to eat cleanly, and make sure you're having meat and milk with your meals and you should be more than fine
Basically, what malinor said. Eat your food, do your lifts. Increase by five pounds per workout per lift - that'll get you the greatest progression over time, if you increase by more, you're just going to stall out more quickly. There really isn't anything else to worry about - concentrate on form, especially when the lifts are easy, and keep it solid when the lifts get difficult. five pounds to bench, press, and squat, ten to dead. Maybe look into buying washers that are 1.25 lbs so that you can increase press by 2.5/workout when it gets difficult (because it will.)
|
On May 05 2011 18:16 BouBou.865 wrote:
So I decided to gain some weight (80 kg 1.94). Could somebody specify 'just eat a shitton'? I already eat more than my friends. When is the time to stop eating? When you are full? When you are nauseous? Should I stuff myself 3x a day, or should I shove another bite down whenever I can?
Butter on sandwiches, yay/nay? Ramen yay/nay?
Thanks for the responses so far guys. (and probably some lovely ladies, too.)
butter is good, ramen and bread not so much. just eat real food until you are full 3 times a day. lots of protein and fat and vegetables. stay away from processed foods. check out the OP for a shopping list and food matrix.
you could also just go to mcdonalds if you want to speed things up a bit!
|
i'd just like to add that if you're beginning to calorie count, you "may aswell" look at your foods carb protein fat ratio at the same time. i had no idea that beef etc was basically (or literally) zero carbs; altho i was getting good protein i was getting fuck all carbs
frodac: set a goal like 50kg bench press or 140lbs weight (or whatever it was) and forget about everything except surpassing those goals. i garuntee when you reach them you will feel Different
i dont think theres anything wrong with adding more sets or reps when you are starting out in order to work on form eg squat. or you end up like me, dropping 25kg to work on form when it starts getting tough (not that i feel bad about it)
|
On May 05 2011 18:16 BouBou.865 wrote:
So I decided to gain some weight (80 kg 1.94). Could somebody specify 'just eat a shitton'? I already eat more than my friends. When is the time to stop eating? When you are full? When you are nauseous? Should I stuff myself 3x a day, or should I shove another bite down whenever I can?
Butter on sandwiches, yay/nay? Ramen yay/nay?
Thanks for the responses so far guys. (and probably some lovely ladies, too.)
Generally when most people say they eat a lot, they really aren't (or they're eating a lot of the wrong foods).
I suggest you just eat normally for a week or so and keep a diary of what you're eating. Then if you post it here some of the more learned members can point out where you can make improvements.
|
On May 05 2011 20:04 FFGenerations wrote:
i'd just like to add that if you're beginning to calorie count, you "may aswell" look at your foods carb protein fat ratio at the same time. i had no idea that beef etc was basically (or literally) zero carbs; altho i was getting good protein i was getting fuck all carbs
frodac: set a goal like 50kg bench press or 140lbs weight (or whatever it was) and forget about everything except surpassing those goals. i garuntee when you reach them you will feel Different
i dont think theres anything wrong with adding more sets or reps when you are starting out in order to work on form eg squat. or you end up like me, dropping 25kg to work on form when it starts getting tough (not that i feel bad about it)
you didnt know that meat has no carbs? o.O
anyway, the body can make carbs on its own and doesnt need to get it from food. just eat paleo and you will be a happy camper because you can literally eat as much as you want/can, your body will tell you automatically when you have had enough. processed foods will screw everything up though.
|
+ Show Spoiler +Practical Programming Novice Program:
Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5
Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Witchita Falls Novice Program:
Monday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/Bench press 3x5
Deadlift 1x5
Friday
Squat 3x5
Bench press/press 3x5
Pendlay rows 3x5
(some information has pullups instead of pendlay rows)
Practical Programming Advanced Novice Program:
Week 1
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5 (more sets may be added due to reduced frequency)
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Week 2
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
This seems pretty normal to me but would it still be OK to do abdominal work instead of pullups and also to do 5 sets of each excercise.
So it would be 5 sets of bench press, 5 sets of squats And 5 sets of Ab work on monday wednesday friday
Or is 5 sets too much?
Because i can manage to do 5 sets as i dont have as much heavy weights in my possession.
|
depends. if you are just starting out, you can do 5 sets. but as you progress, thats gonna be hard to keep up and you should probably switch to 3 sets until the end of SS
as for ab work: I dont see the point in replacing pull ups with ab exercises (which are mostly useless at this stage anyway). you could just do some ab work after the programm if you desperately want to do them and leave the pull ups in.
edit: you quoted 3 different programs btw, which one are you planning on following?
|
On May 05 2011 20:37 jjhchsc2 wrote:+ Show Spoiler +Practical Programming Novice Program:
Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5
Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Witchita Falls Novice Program:
Monday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/Bench press 3x5
Deadlift 1x5
Friday
Squat 3x5
Bench press/press 3x5
Pendlay rows 3x5
(some information has pullups instead of pendlay rows)
Practical Programming Advanced Novice Program:
Week 1
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5 (more sets may be added due to reduced frequency)
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Week 2
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps This seems pretty normal to me but would it still be OK to do abdominal work instead of pullups and also to do 5 sets of each excercise. So it would be 5 sets of bench press, 5 sets of squats And 5 sets of Ab work on monday wednesday friday Or is 5 sets too much? Because i can manage to do 5 sets as i dont have as much heavy weights in my possession.
nonono! Skipping pullups is just a bad idea. If you want more ab-work (pullups absolutely kill my abs and arms) just do it after the pullups.
Pullups is just a superior exercise.
|
On May 05 2011 20:37 jjhchsc2 wrote:+ Show Spoiler +Practical Programming Novice Program:
Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5
Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Witchita Falls Novice Program:
Monday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/Bench press 3x5
Deadlift 1x5
Friday
Squat 3x5
Bench press/press 3x5
Pendlay rows 3x5
(some information has pullups instead of pendlay rows)
Practical Programming Advanced Novice Program:
Week 1
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5 (more sets may be added due to reduced frequency)
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Week 2
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps This seems pretty normal to me but would it still be OK to do abdominal work instead of pullups and also to do 5 sets of each excercise. So it would be 5 sets of bench press, 5 sets of squats And 5 sets of Ab work on monday wednesday friday Or is 5 sets too much? Because i can manage to do 5 sets as i dont have as much heavy weights in my possession.
If you can't get heavy weights, you should check out stronglifts first, which is a 5x5 program instead of 3x5. But definitely look into buying more weights or checking into a gym, since you will need to push yourself! What weights do you have now?
Ab work isn't necessary for a beginner. If you're skinny, every workout in SS will increase your ab strength even if you don't feel it. If you're overweight- or not even overweight, but are going for a six pack- getting abs is a matter of how you eat and lowering your bodyfat percentage. Pretty much the only time you should actively try to add ab work into your routine is if it's your weak point and you need a stronger core for sports. But again as a beginner, not something you need to worry about.
|
What's the difference between body builders and serious weight lifters? How come body builders have D size manboobs and weight lifters don't? What are differences in training/food? (please don't go 'loldrugz'
|
in a nutshell: bodybuilders want big muscles (high rep training), weightlifters want strong muscles (low rep training)
|
On May 05 2011 14:04 thedeadhaji wrote:Show nested quote +On May 04 2011 23:22 Michaelj wrote:
Squat: 275 5-5-5
Bench: 180 5-3-5
Deadlift: 300 1-1-1-1-1
Chins: 4-3-2
hawt, these are basically identical to my numbers
Yeah, you are basically my e-training partner, everytime I come here after a workout you've outlifted me. Gives me some motivation to keep going!
|
On May 05 2011 18:25 Malinor wrote:What do you mean by "not noticing it elsewhere"? Anyway, what exactly should be wrong with your numbers? You are just getting started, things have to sort themselves out first. Just increase by 5lb every workout and see at which lifts you will struggle first, and then you slow down there. It's that easy. Increasing the weight of Barbell Rows by 15 pounds between to workouts is just a terrible idea, and increasing the press by 10 is not good too. Please just believe us, weights will get challenging soon enough. And you don't want to be stalling after 5 weeks. You want to go at least 3 months with constant progress, increasing weights that much is not gonna accomplish that. As long as it is easy, just focus on form. I mean you don't need to feel bad. Everyone is making the same mistakes in the beginning, I surely have. It would just be so much easier for yourself if you would just listen. There is really nothing ambiguous in "add 5lb every workout" (only 10lb at Deadlifts and maybe squats in the beginning, not on any other exercise).
I think that's logged on a weekly basis, he took the max of all of sessions he did in a week.
I think...
|
Yeah. I did that to begin with, but if you were to look at the (sort of hidden hehe) second page it's daily. I've switched the two pages, so now the daily log is much more visible.
I'm not noticing it elsewhere as in I had to do some quite heavy lifting yesterday, and even though my lifts are much higher it didn't feel any easier. Then again, the boxes were heavy so >.>
|
On May 05 2011 23:45 Cambium wrote:Show nested quote +On May 05 2011 18:25 Malinor wrote:What do you mean by "not noticing it elsewhere"? Anyway, what exactly should be wrong with your numbers? You are just getting started, things have to sort themselves out first. Just increase by 5lb every workout and see at which lifts you will struggle first, and then you slow down there. It's that easy. Increasing the weight of Barbell Rows by 15 pounds between to workouts is just a terrible idea, and increasing the press by 10 is not good too. Please just believe us, weights will get challenging soon enough. And you don't want to be stalling after 5 weeks. You want to go at least 3 months with constant progress, increasing weights that much is not gonna accomplish that. As long as it is easy, just focus on form. I mean you don't need to feel bad. Everyone is making the same mistakes in the beginning, I surely have. It would just be so much easier for yourself if you would just listen. There is really nothing ambiguous in "add 5lb every workout" (only 10lb at Deadlifts and maybe squats in the beginning, not on any other exercise). I think that's logged on a weekly basis, he took the max of all of sessions he did in a week. I think...
On May 05 2011 12:37 Froadac wrote:Alright, getting ready to do routine #2 for the third time >.> Gaaah, probably my first fail workout  Wait, nevermind. I'm just screwing up all the numbers. I am seeing gains, now that I"m writing it down. In everything but press I did 3x5xweight I improved my squat by 10 pounds to 60 pounds. I improved my press from 25 to 35. I actually miswrote 25 as 35, so I was trying 40 and wasn't able to do that. Barbell Rows improved from 30 to 45 o.o I upped it 5, was still nothing. Another 5, was still nothing. Another 5, fairly difficult but reasonable.My weight is fluctuating a lot, just eat eat eating. Here is the log. First page is week by week, second sheet is specific. https://spreadsheets.google.com/ccc?key=0AhNskixPW9hQdE9PX0ZSZFRJZUJBRHRQUzZHT3NwMmc&hl=en&authkey=COC5sqwI
That was what I was reffering to. Also, I looked at the "Daily" page of the spreadsheet which was in line with the quoted post, but now the numbers are different from when I looked this morning. Well it's just really none of my business. My advice would stay the same, regardless of how his work-outs really looked like.
|
On May 05 2011 22:26 BouBou.865 wrote:
What's the difference between body builders and serious weight lifters? How come body builders have D size manboobs and weight lifters don't? What are differences in training/food? (please don't go 'loldrugz'
To answer this, we shall once more quote our hero Mark Rippetoe:
"...bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd."
On a more serious note. Bodybuilding is all about muscle symmetrie, and those "big manboobs" you are mentioning are basically considered the way they should be.
Serious weightlifters don't need super big pecks anyway, for all the possible lifts in O-lifting and Powerlifting (Snatch, C&J, Squat, Deadlift, Benchpress) the chest muscles are not that important (even overrated in the benchpress basically). I mean, of course you will use all of the muscles in your body for weightlifting, but the pecks are not the most recruited ones.
|
On May 05 2011 22:26 BouBou.865 wrote:
What's the difference between body builders and serious weight lifters? How come body builders have D size manboobs and weight lifters don't? What are differences in training/food? (please don't go 'loldrugz'
Mostly food.
Training wise weightlifters & power lifters tend to stay on the lower end of the rep spectrum, and BBers tend to stay on the higher end.
But that's just in general.... you can get effective results in both strength and mass with BOTH but it depends on what you're doing.
|
|
|
|
|
|
EPT
