EPTIs there any way to be more prepared so you can get a good workout?
TL Health and Fitness Initiative 2011 - Page 511
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thirnaz
Sweden876 Posts
Is there any way to be more prepared so you can get a good workout? | ||
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funkie
Venezuela9376 Posts
On August 20 2011 01:56 thirnaz wrote: Went to the gym today and had no feeling at all. I didnt feel confident in my lifts before hand and when I did them it all went to shit. None of the excercises went good and I just got pissed when I was about to deadlift so that probably went even worse because of me being angry at myself for doing so bad. Is there any way to be more prepared so you can get a good workout? relax yourself, and then pump yourself up. Get angry, get your testosterone fluing and lift some heavy stuff up. Yesterday I was doing 140kg Deadlifts, and a guy who was standing behind me said, "Holy crap man, the bar was bending!". I was like, "Oh really?  ?"Yesterday I went to the gym (after drink and party on wednesday, Yay Barça! :D) 3x5 90kg Front Squat (felt super ez, minus last set, too much heat) HIIT - 30min 120kg 1x5 Deadlift 140 1x2 Deadlift I think I'll be going today for a light squat day, maybe 80-90kg 3x5, and do some streching and some bench too, Been lacking there. Maybe a could of singles of PowerClean and Jerk. gogo | ||
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FiWiFaKi
Canada9859 Posts
On August 20 2011 00:53 eshlow wrote: FiWiFaKi: If you have the common goals of building mass + adding strength I'm not sure why you want to make your own routine if you're not above intermediate strength range. But I guess that's up to you... (not directed at you but generally...) Here's the thing with training. There's time tested proven ways to add muscle and/or strength. That's why there's popular routines like SS, SL5x5, and some of the others that glurio posted such as WS4SB, HST, and even Layne's (although I would say that's for more intermediate trainees). Regardless, I have no problem with people making up their own routines if they like doing that. But if they're pretty explicit with their goals, why even try to justify something that is 99.99% going to be inferior to proven programs? I don't understand. People who are new to lifting think they know more than people who are 30-40+ years in the industry, AND who have trained tens of thousand of clients towards the same goals? You would think they know what works? The only other places I can think of where this is pervasive is poker, BW, SC2, etc. Well I am a person witha tendency to see what other people are doing in the gym. There are lots of buff guys there, like ripped and strong - and none of these guys are doing anything close to SS. And none of them recommend them for me, the confict of advice here is insane. Everywhere I get told do 3x10 for most things, you're doing too few reps etc. There is just so much information out there, and all seems to be proven to work great, but I just don't know what is for what anymore. When I see someone curling 100/120 barbells I ask them what they do, and what do they recommend, and it's always high reps - and it's not like they are only body building, if they can curl 120 they ARE strong. I don't think I've heard anyone say to do less than 8 reps for pretty much any exercise besides the benchpress, so Im really hesitant to go to one program because there is always someone suggesting something else, and I just want to be doing the one best for me so Im not regretting it after. I mean it's a possibility that the guys who are benching 215lbs~ and are 30 and have been lifting for 10 years are really ineffecient with their lifts, because when I look at it, 215lb is quite a bit, but it could be looked at as very little for someone who's been working out for a similiar time. All in all, it's just a natural tendency for me to believe 100% of what the stronger people than me say, I mean SS probably has more credibility, but then it's that online source vs rl source etc. And there are so many variations, like some people at my gym bench a good number over 250 but don't touch their chest, what is the point of that? Is it just so they feel better about them selves about lifting more etc. Edit: Also there have been several posts here of people reaching their brick wall after 3-4 months, and I feel like if after 3 months I hit a wall with the program, it wont suit me well. | ||
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decafchicken
United States20166 Posts
but really, there's several guys here that have added literally hundreds of pounds to their squats/deadlifts in a matter of months due to SS. just ask malinor, funky, thedeadhaji, energies, etc. | ||
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Sneakyz
Sweden2361 Posts
I'm sure there's a lot of people in this thread who've reached the numbers in your post by doing SS, and probably a few like myself who've reached them doing something else. In the end, just pick a program you think suits you and stick with it. | ||
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Cambium
United States16368 Posts
You can get big and strong even if you follow a terrible program, it just means that it took them longer to get there. I did the bro-work-out (10 reps, mostly upper body, split workout thee times a week, etc) for about two years before switching to SS, I felt a lot stronger after only three months. If I could go back in time, I would honestly do SS in the very beginning. Good luck with whatever workout you choose. You can get big and strong with determination. | ||
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MeShiet
Canada290 Posts
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GoTuNk!
Chile4591 Posts
On August 20 2011 04:36 FiWiFaKi wrote: Well I am a person witha tendency to see what other people are doing in the gym. There are lots of buff guys there, like ripped and strong - and none of these guys are doing anything close to SS. And none of them recommend them for me, the confict of advice here is insane. Everywhere I get told do 3x10 for most things, you're doing too few reps etc. There is just so much information out there, and all seems to be proven to work great, but I just don't know what is for what anymore. When I see someone curling 100/120 barbells I ask them what they do, and what do they recommend, and it's always high reps - and it's not like they are only body building, if they can curl 120 they ARE strong. I don't think I've heard anyone say to do less than 8 reps for pretty much any exercise besides the benchpress, so Im really hesitant to go to one program because there is always someone suggesting something else, and I just want to be doing the one best for me so Im not regretting it after. I mean it's a possibility that the guys who are benching 215lbs~ and are 30 and have been lifting for 10 years are really ineffecient with their lifts, because when I look at it, 215lb is quite a bit, but it could be looked at as very little for someone who's been working out for a similiar time. All in all, it's just a natural tendency for me to believe 100% of what the stronger people than me say, I mean SS probably has more credibility, but then it's that online source vs rl source etc. And there are so many variations, like some people at my gym bench a good number over 250 but don't touch their chest, what is the point of that? Is it just so they feel better about them selves about lifting more etc. Edit: Also there have been several posts here of people reaching their brick wall after 3-4 months, and I feel like if after 3 months I hit a wall with the program, it wont suit me well. Most guys at the gym where big before they got there or they have been hitting it forever. When u see guys recomending more than sets of 5 (10x4 or w/e) notice how much they lift in compounds lift (squat, bench, deadlift). When u realize no one but genetic freaks that train like that do more than twice their bodyweight in squat/deadlift u will change ur perspective. Think programs like SS or stronglifts are what the REALLY good guys come up with. Like, genetics freaks who worked for 10 years to squat 4 times their bodyweight. Also, all programs stop working after 12-16 weeks. Thats why you need to cycle. Also my own experience: After listening the big guys in the gym for 2 years All I could do was like 80kg bench, 100kg squat and didnt even knew deadlift. After reading "Power to the People" last year in 2 months I benched 100kg (dropped it for weighted pull ups because of an old injury on shoulder) and on 4 month my deadlift went for 60kg into 150kgx2. (At 75kg body all of the above) | ||
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sJarl
Iceland1699 Posts
What I've learned and helped me the most is knowing your body, what works for it and how to kick the living hell out of it for short periods of time. Smolov day 5: 4 sets of 130kg x 9. Wonderful to have an easy session again. Back feels a little better. | ||
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Froadac
United States6733 Posts
I benched 55lb yesterday. 75 squat. (Seemed like I could have done more, but oh well) And 95 deadlift, although I think my form was bad | ||
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sJarl
Iceland1699 Posts
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Donkeys
Mexico308 Posts
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Froadac
United States6733 Posts
Rereading SS for deadlift right now >.> | ||
LosingID8
CA10832 Posts
i gained around 20 lbs of bad weight in college, and then while working for 1 year after i graduated i ate like crap and ate all this fast food junk, etc and gained another 10. i've been currently going to the gym every day, running, lifting weights, and eating right and i've lost 10 lbs in about 3 weeks. i'm going to grad school in a couple days so hopefully i can keep up the routine. i hope to lose the other 20 lbs or so and then also improve my cardio and overall strength. my mom wants me to come back for christmas as a "different person" haha cheers! | ||
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AoN.DimSum
United States2983 Posts
nice job. Keep us updated on your progress losingid8 | ||
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dudeman001
United States2412 Posts
On August 20 2011 14:44 LosingID8 wrote: hey guys, i don't participate in this thread at all but i just wanted to share some good news. i gained around 20 lbs of bad weight in college, and then while working for 1 year after i graduated i ate like crap and ate all this fast food junk, etc and gained another 10. i've been currently going to the gym every day, running, lifting weights, and eating right and i've lost 10 lbs in about 3 weeks. i'm going to grad school in a couple days so hopefully i can keep up the routine. i hope to lose the other 20 lbs or so and then also improve my cardio and overall strength. my mom wants me to come back for christmas as a "different person" haha cheers! Good luck mate ^^. Stay strong! :D | ||
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Mithrandir
United States99 Posts
On August 20 2011 04:36 FiWiFaKi wrote: Well I am a person witha tendency to see what other people are doing in the gym. There are lots of buff guys there, like ripped and strong - and none of these guys are doing anything close to SS. And none of them recommend them for me, the confict of advice here is insane. Everywhere I get told do 3x10 for most things, you're doing too few reps etc. There is just so much information out there, and all seems to be proven to work great, but I just don't know what is for what anymore. When I see someone curling 100/120 barbells I ask them what they do, and what do they recommend, and it's always high reps - and it's not like they are only body building, if they can curl 120 they ARE strong. I don't think I've heard anyone say to do less than 8 reps for pretty much any exercise besides the benchpress, so Im really hesitant to go to one program because there is always someone suggesting something else, and I just want to be doing the one best for me so Im not regretting it after. I mean it's a possibility that the guys who are benching 215lbs~ and are 30 and have been lifting for 10 years are really ineffecient with their lifts, because when I look at it, 215lb is quite a bit, but it could be looked at as very little for someone who's been working out for a similiar time. All in all, it's just a natural tendency for me to believe 100% of what the stronger people than me say, I mean SS probably has more credibility, but then it's that online source vs rl source etc. And there are so many variations, like some people at my gym bench a good number over 250 but don't touch their chest, what is the point of that? Is it just so they feel better about them selves about lifting more etc. Edit: Also there have been several posts here of people reaching their brick wall after 3-4 months, and I feel like if after 3 months I hit a wall with the program, it wont suit me well. It depends on bodyweight, but 215lbs isn't a great bench. Go read bodyrecomposition.com Read every article. You are overcomplicating everything. Read this series in particular http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-1.html http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-2.html http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-3.html http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html If you want to make better progress than SS or the other method outlined (which I prefer for uncoached trainees) you should find a good coach. SS is as pretty much as good as uncoached gets. You are a beginner. Until you are advanced there's no point in going >4 days per week or multiple sessions per day. Even then, bulgarians were all juiced to hell AND built up to that over 10 years, so don't imitate their training. | ||
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Mithrandir
United States99 Posts
On August 19 2011 15:04 AoN.DimSum wrote: Hopefully someone has an idea on bodybuilding workouts since I do not. As an olympic weightlifter, I currently train 5 days a week with 7 workouts. So I workout twice a day on 2 days. There are many lifters that train 2 or 3 times a day. Most of my workout are pulls, squats, presses and the classical lifts (snatch and clean and jerk). After the workouts I do accessory lifts. I would play around with what you want. Stick to the big core lifts first and add in the accessory lifts after the workout. I'm sure you can work up to multiple times of training a day in about 6-12 months. Just take your time and listen to your body. Here's a fun link to read: http://www.ampedtraining.com/workouts/bulgarian-style-training I'm not saying you have to follow this, but just to keep an open mind about training. For bodybuilding there's no big benefit to do more than 3 days per week.. For some, during a bulk, 4 days for every 8 day cycle works. During a cut, 3 is probably better. Some might do best with 2. It all depends. And unless he cannot finish his gym session in one visit (hectic schedule) there's no real benefit to doing multiple sessions per day for bodybuilding. | ||
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BraveSC2
United States4 Posts
I suppose I'd be classified as Obese, weighing in at about 280 lbs (127 kg), and 5' 9" (175 cm). In the book, Rippetoe only talks briefly about the diet involved for the first few months of Starting Strength, and he doesn't really make a distinction between the diet of a skinny guy trying to gain weight, and someone like me, who already has plenty of body fat and doesn't need any more. I'm wondering about what I might want to do differently in comparison to the dietary changes a skinny guy would make. Would I just consume less calories overall, but still focus on getting a lot of protein? How about that gallon of milk a day thing? Should I make any changes at all from his general recommendations? | ||
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RosaParksStoleMySeat
Japan926 Posts
On August 20 2011 20:02 BraveSC2 wrote: I was looking to begin weight training with Starting Strength, and I have a question about the diet involved. I suppose I'd be classified as Obese, weighing in at about 280 lbs (127 kg), and 5' 9" (175 cm). In the book, Rippetoe only talks briefly about the diet involved for the first few months of Starting Strength, and he doesn't really make a distinction between the diet of a skinny guy trying to gain weight, and someone like me, who already has plenty of body fat and doesn't need any more. I'm wondering about what I might want to do differently in comparison to the dietary changes a skinny guy would make. Would I just consume less calories overall, but still focus on getting a lot of protein? How about that gallon of milk a day thing? Should I make any changes at all from his general recommendations? According to Rippetoe, you have already created the condition necessary for growth. His recommendation is to keep your caloric intake at what it currently is, but perhaps get in more protein if you don't currently eat much meat. This is of course depending on your goals. If you want to lose weight, I would lean more towards a paleolithic diet, aiming for under 60~ grams of carbohydrates a day. If you want to gain pure strength, do as noted above. If you do the program as prescribed, you should see a few inches melt off of your waist during the program. It will be nothing quite like what you could expect on paleo, but it would be weight loss. @eshlow How many grams of fiber a day do you recommend aiming for? I typically get in 35-50 grams from veggies, but I don't know if this is enough. | ||
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