So I have been working out for the past week now, but I feel like I am not making as much process as I want, I dont have a gym buddy to go to the gym with so its mainly just me in there at night, I work till midnight every night and then go to the gym after. So I want to start doing the 5/3/1 because its one of the few things that have made sense to me, but I dont feel right using free weights without a spotter. So i end up using machines instead, but i dont feel like I am getting the same work out. Can anyone shed some light on this for me?

theJob

272 Posts

February 29 2012 18:16 GMT

#45

On February 28 2012 10:53 B-Roll wrote:
So I have been working out for the past week now, but I feel like I am not making as much process as I want, I dont have a gym buddy to go to the gym with so its mainly just me in there at night, I work till midnight every night and then go to the gym after. So I want to start doing the 5/3/1 because its one of the few things that have made sense to me, but I dont feel right using free weights without a spotter. So i end up using machines instead, but i dont feel like I am getting the same work out. Can anyone shed some light on this for me?

Unless you pack on some serious weight on your squat I'd dare to say that you can do all exercises but the benchpress without a spotter and really if you are aware of your limits even the bench can be done alone (IMHO). If you want to be on the safe side then switch the barbell to dumbells when benching – it's not only safer but alot of people would say dumbells builds muscle more effective.

As for the routine then yes, 5/3/1 is pretty awsome but if you've just started strength training then you'll probably be gaining strength alot faster than what wendlers routine adds weight. I personally did 3 straight sets of 10 reps on most exercises in the beginning and experienced good gains. To be honest most new trainers will gain strength super fast no matter what they do.But since you don't see any gains even as a beginner I'd say you'll have to make sure that you eat right and get enough sleep (assuming you lift enough in the gym). Personally I have a harder time keeping a good diet than lifting weights.
Hope that helped some.

Logros

Netherlands9913 Posts

February 29 2012 18:34 GMT

#46

Deadlift and military press you never need a spotter for. Most squat/power racks have adjustable spotter bars but you can still squat fine without those. The only thing where a spotter is nice is bench press, but if you're not pushing to failure you should still be ok.

And specifically if you're doing 5/3/1 you're supposed to start light (calculate with 90% of your max) so you shouldn't really come close to failure any time soon. Only if you push the repouts to your max, but you can just leave 2 or 3 reps in the tank if you're worried.

B-Roll

United States403 Posts

March 01 2012 02:39 GMT

#47

Thanks for the posts, both of you! I am going again tonight as the night before I pushed myself to hard and couldnt move for the past 2 days.

korolgrant

United States8 Posts

March 01 2012 04:29 GMT

#48

Power lifting on team liquid!

Well I am 22 years old and love sc2 and powerlifting so I am a fan of this. I Just want everyone to know that it only takes persistance to become muscular and strong. I started lifting a year and a half ago. I was 165 pounds, and could bench 185. I weight 190 now, and bench 340.

Just go to the gym 3 times a week for roughly an hour, and give it your best. I also recommend using nos supplements. They give me the energy and pump for the workout. (such as N.o. explode)

Thanks for reading

RaiD.RaynoR

United States294 Posts

March 01 2012 05:17 GMT

#49

girl look at that body, girl look at that body ahhhhh, i i i i work ouuut

BlackMTsidE

United States32 Posts

March 07 2012 16:32 GMT

#50

Well, you're right, machines aren't going to get you big and strong. Stay away from them unless you're 90 years old or a totally detrained veal calf.

5/3/1 is great but it's not really for novices. It's more for an intermediate trainee - by that I mean someone who has been lifting on an intelligently designed program, consistently, for a year or more. At that point gains are very slow and that's why Wendler's program ramps up the way it does.

Starting Strength by Mark Rippetoe sounds like it would be a great fit for you. It's designed for novices and takes advantage of the fast progress you can make when you're just starting out. It also explains proper technique wonderfully.

As for the spotting - squat and bench are the only two you would really need a spotter for - and most power racks have the bars that, in worst case scenario, you get pinned, sit back, and they catch the barbell. Set them a few inches below where the bar would be when you hit depth on your squat. It's embarrassing but no harm done

So, squat away.

As for bench, just be sure you can handle the weight you're doing. Also, if you're not the only guy in the gym most people don't mind giving you a spot if you want to hit a rep or two at maximum intensity.

Hope that helped, good luck!

Bredon

1 Post

September 07 2013 14:21 GMT

#51

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