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On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe
What I mean by "to failure" is basically RPT  If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind
On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time.
Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =)
Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me.
edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well.
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On March 10 2012 00:05 NeedsmoreCELLTECH wrote:Quick picture update: First picture was taken about 5 months ago before taking food and flattering light. Second picture is after 2000kcals means and tons of water. 78kg in first picture, 81 in second. Totally getting too bulky. Flexed abs in both pics, unflexed everything else. + Show Spoiler ++ Show Spoiler +
If you don't mind me saying,
you need to bulk the fuck up. more more more!
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infinity21
Canada6683 Posts
On March 10 2012 00:20 Osmoses wrote:Show nested quote +On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well.
Are you doing squat, bench, DL every day? That would be pretty taxing on your body. What does your current routine look like?
Have you tried incorporating dynamic work? If you wanted to keep doing the big 3 every day, I'd prob do something like:
Mon - heavy squat, dynamic dl, light bench
Wed - heavy bench, dynamic squat
Fri - heavy DL, dynamic bench
You gotta tweak things to fit your personal recovery ability / work volume that you make best gains on.
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On March 10 2012 00:24 funkie wrote:Show nested quote +On March 10 2012 00:05 NeedsmoreCELLTECH wrote:Quick picture update: First picture was taken about 5 months ago before taking food and flattering light. Second picture is after 2000kcals means and tons of water. 78kg in first picture, 81 in second. Totally getting too bulky. Flexed abs in both pics, unflexed everything else. + Show Spoiler ++ Show Spoiler + If you don't mind me saying, you need to bulk the fuck up. more more more!
I know. Still made good progress in the last few months go. Bulking atm. But yeah, lifts have gone up, fat has gone down. Pretty pleased with progress so far.
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On March 10 2012 00:47 NeedsmoreCELLTECH wrote:Show nested quote +On March 10 2012 00:24 funkie wrote:On March 10 2012 00:05 NeedsmoreCELLTECH wrote:Quick picture update: First picture was taken about 5 months ago before taking food and flattering light. Second picture is after 2000kcals means and tons of water. 78kg in first picture, 81 in second. Totally getting too bulky. Flexed abs in both pics, unflexed everything else. + Show Spoiler ++ Show Spoiler + If you don't mind me saying, you need to bulk the fuck up. more more more! I know. Still made good progress in the last few months go. Bulking atm. But yeah, lifts have gone up, fat has gone down. Pretty pleased with progress so far.
Yeah! progress is progress! but I do think you'd look better a bit bulkier.
Congrats on the progress man! 
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On March 10 2012 00:20 Osmoses wrote:Show nested quote +On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind Show nested quote +On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well.
Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%)
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On March 10 2012 00:05 NeedsmoreCELLTECH wrote:Quick picture update: First picture was taken about 5 months ago before taking food and flattering light. Second picture is after 2000kcals means and tons of water. 78kg in first picture, 81 in second. Totally getting too bulky. Flexed abs in both pics, unflexed everything else. + Show Spoiler ++ Show Spoiler +@Osmoses Rip says that if you fail squat 3x in a row, with good sleep and nutrition, THEN you take off about 3 weeks.
Nice progress! I'm also around your length and around 90kg now but still nowhere near big. Foreverabulk.
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HI guys I'm listening to your advice and will start SL starting today. I've read the pdf file from the author and I'm still a bit of a skpetic on how the program will work the arms but we'll see after 12 weeks!
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On March 10 2012 01:54 GoTuNk! wrote:Show nested quote +On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%)
According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets.
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On March 10 2012 02:10 SiZ.FaNtAsY wrote:
HI guys I'm listening to your advice and will start SL starting today. I've read the pdf file from the author and I'm still a bit of a skpetic on how the program will work the arms but we'll see after 12 weeks!
It works them well. See above difference in celltechs pictures. A bit blocked off but obvious difference in size and definition
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On March 10 2012 02:10 SiZ.FaNtAsY wrote:
HI guys I'm listening to your advice and will start SL starting today. I've read the pdf file from the author and I'm still a bit of a skpetic on how the program will work the arms but we'll see after 12 weeks!
I feel huge and I've been doing it for like 3 weeks now. Since I half-started lifting serious (3x a week SL instead of 2x bench and whatever machine crap) I've gained about 10lbs lean muscle. I'd guess <10% of my gain is fat.
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On March 10 2012 00:24 funkie wrote:Show nested quote +On March 10 2012 00:05 NeedsmoreCELLTECH wrote:Quick picture update: First picture was taken about 5 months ago before taking food and flattering light. Second picture is after 2000kcals means and tons of water. 78kg in first picture, 81 in second. Totally getting too bulky. Flexed abs in both pics, unflexed everything else. + Show Spoiler ++ Show Spoiler + If you don't mind me saying, you need to bulk the fuck up. more more more!
I agree actually lol. Also jw how tall are you?
Edit** Progress is looking really good, way more ripped in second picture than the first.
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On March 10 2012 02:38 mordek wrote:Show nested quote +On March 10 2012 02:10 SiZ.FaNtAsY wrote:
HI guys I'm listening to your advice and will start SL starting today. I've read the pdf file from the author and I'm still a bit of a skpetic on how the program will work the arms but we'll see after 12 weeks! I feel huge and I've been doing it for like 3 weeks now. Since I half-started lifting serious (3x a week SL instead of 2x bench and whatever machine crap) I've gained about 10lbs lean muscle. I'd guess <10% of my gain is fat.
![[image loading]](http://www.gifsforum.com/images/image/not%20sure%20if%20serious/grand/notsureifserious.jpg)
ninja edit: also agree on the bulking up celltech part
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I'm sure most of you have seen this, but wanted to link this picture from the SL pdf:
![[image loading]](http://img4.imageshack.us/img4/2493/whypersonaltrainersgets.jpg)
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On March 10 2012 03:34 Deadeight wrote:
I'm sure most of you have seen this, but wanted to link this picture from the SL pdf:
My knees hurt when I see that picture.
Has anyone ever tried a 20rep max on squat?
On March 10 2012 02:50 glurio wrote:Show nested quote +On March 10 2012 02:38 mordek wrote:On March 10 2012 02:10 SiZ.FaNtAsY wrote:
HI guys I'm listening to your advice and will start SL starting today. I've read the pdf file from the author and I'm still a bit of a skpetic on how the program will work the arms but we'll see after 12 weeks! I feel huge and I've been doing it for like 3 weeks now. Since I half-started lifting serious (3x a week SL instead of 2x bench and whatever machine crap) I've gained about 10lbs lean muscle. I'd guess <10% of my gain is fat. ninja edit: also agree on the bulking up celltech part
Had to quote to see link url to figure out what you were linking. Yes I'm serious 
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On March 10 2012 02:12 Osmoses wrote:Show nested quote +On March 10 2012 01:54 GoTuNk! wrote:On March 10 2012 00:20 Osmoses wrote:On March 09 2012 22:33 FFGenerations wrote:dude you probably know but most of us/nubs are doing the starting strength program (SS), which is "big 3" (or big 5) 3x a week.. but it is never to supposed to be to failure. the whole point of the program is that you can recover fast enough to be able to do those "big 3" three times per week. if you overdo it then you wont recover in time and are fucking up the program. btw "to failure" afaik is doing your work sets (3x5) and then at the end of each set or at the end of all your sets you get someone to spot you and you just keep going and going until the spotter has to lift the bar off of you coz you've collapsed (sorta) so ya, go ahead and skip squats next session to let your legs recover and give you a more fun/productive workout for that day. and then keep some awareness about you not to overdo it in the future. remember the whole point of going to the gym is to be able to recover intime to keep to your program i kinda alternate, some days i just do my worksets and leave, some days i do my worksets and then get spotted to failure/do more random sets until im dead. but if you look at my progress spreadsheet , its kinda all over the place where i've fucked up linkedit also if youre on a cut i think you can expect the worst hehe What I mean by "to failure" is basically RPT If I can do more than 5 reps on the first set then I'm not lifting enough, but the goal is to reach 7, which basically means I either get to 7 or to failure. And basically I dunno if Big 3 and SS had RPT and cutting in mind On March 09 2012 23:09 infinity21 wrote:
Have you tried RPT? It worked for me while I was cutting and I have shittier recovery than most people I think.
Mix up light days in your workouts and don't train to failure on every movement every workout. If you're not lifting baby weights, your body won't be able to recover in time. Maybe I'll try just doing 3x5 on wednesdays rather than RPT, thanks for the tip. =) Or maybe cycle which exercise I do first? Like start with squats on mondays, bench on wednesday and deads on friday? I remember Berkhan saying don't change stuff, but again that might not apply to noobs like me. edit: @Celltech: pretty sweet progress, really big difference on the abs but larger overall as well. Never train to failure. It makes you weak. If you want mass, add more sets and possibly lower the weight a bit (10%) According to Mr. Berkhan the first set is the most important, doing it until failure, and there are little to no benefits to doing more than 3 sets.
I do not know who Mr.Berkhan is, but he obv didnt gain 4 pounds in 4 weeks doing smolov.
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On March 10 2012 03:39 mordek wrote:+ Show Spoiler +On March 10 2012 03:34 Deadeight wrote:
I'm sure most of you have seen this, but wanted to link this picture from the SL pdf:
My knees hurt when I see that picture. Has anyone ever tried a 20rep max on squat? On March 10 2012 02:50 glurio wrote:Show nested quote +On March 10 2012 02:38 mordek wrote:On March 10 2012 02:10 SiZ.FaNtAsY wrote:
HI guys I'm listening to your advice and will start SL starting today. I've read the pdf file from the author and I'm still a bit of a skpetic on how the program will work the arms but we'll see after 12 weeks! I feel huge and I've been doing it for like 3 weeks now. Since I half-started lifting serious (3x a week SL instead of 2x bench and whatever machine crap) I've gained about 10lbs lean muscle. I'd guess <10% of my gain is fat. ninja edit: also agree on the bulking up celltech part Had to quote to see link url to figure out what you were linking. Yes I'm serious
Maximum amount of protein synthesis is like a pound a week, but only with roids. (edit: without it's about half a pound)
Might have read something wrong, but 10lbs of muscle in 3 weeks is impossible. Not to rain on your parade, be happy with your gains and continue to work hard.
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On March 10 2012 03:47 glurio wrote:Show nested quote +On March 10 2012 03:39 mordek wrote:+ Show Spoiler +On March 10 2012 03:34 Deadeight wrote:
I'm sure most of you have seen this, but wanted to link this picture from the SL pdf:
My knees hurt when I see that picture. Has anyone ever tried a 20rep max on squat? On March 10 2012 02:50 glurio wrote:Show nested quote +On March 10 2012 02:38 mordek wrote:On March 10 2012 02:10 SiZ.FaNtAsY wrote:
HI guys I'm listening to your advice and will start SL starting today. I've read the pdf file from the author and I'm still a bit of a skpetic on how the program will work the arms but we'll see after 12 weeks! I feel huge and I've been doing it for like 3 weeks now. Since I half-started lifting serious (3x a week SL instead of 2x bench and whatever machine crap) I've gained about 10lbs lean muscle. I'd guess <10% of my gain is fat. ninja edit: also agree on the bulking up celltech part Had to quote to see link url to figure out what you were linking. Yes I'm serious Maximum amount of protein synthesis is like a pound a week, but only with roids. (edit: without it's about half a pound) Might have read something wrong, but 10lbs of muscle in 3 weeks is impossible. Not to rain on your parade, be happy with your gains and continue to work hard.
You're probably right
I'd have to check my numbers but it's probably more like 5 in the last 3 weeks and 10 in the past few months. I'm trying to convince this guy it works! I was struggling to leave 160 for weeks and weeks and I weigh 170+ now.
I guess I'm going off the fact that my muscles are bigger, I haven't lost definition (still have abs visible) but yet I weight ten more pounds then where I was trying to get past for weeks before drinking tons of whole milk and counting calories to make sure I ate enough.
Edit 2: More on point, just measured my biceps, gained 3/4 in. on each since 2/20/12.
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You have to be really careful when you weigh yourself I think, let me tell a story.
When I was about 14ish I ate too much, I used to leave school at lunch time and buy 20 profiteroles and just eat them all for lunch, and I was putting a ton of weight on. My mum tried to reduce my weight by reducing meals etc and I'd just steal more.
So when I wanted to buy a new guitar my mum said I could, the moment I dropped half a stone of weight. My uncle was there at the time and told me what to do. Before my weigh in I ate loads of chocolate and drunk loads of water, he said all the chocolate would absorb the water and I could put on a stone. I weighed in nice and heavy, and then was up all night pissing it out and weighed 9lb less the next morning. I waited a week or two then bought a new guitar.
Yeah I was a shit.
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On March 10 2012 02:40 Mementoss wrote:Show nested quote +On March 10 2012 00:24 funkie wrote:On March 10 2012 00:05 NeedsmoreCELLTECH wrote:Quick picture update: First picture was taken about 5 months ago before taking food and flattering light. Second picture is after 2000kcals means and tons of water. 78kg in first picture, 81 in second. Totally getting too bulky. Flexed abs in both pics, unflexed everything else. + Show Spoiler ++ Show Spoiler + If you don't mind me saying, you need to bulk the fuck up. more more more! I agree actually lol. Also jw how tall are you? Edit** Progress is looking really good, way more ripped in second picture than the first.
6'5 in your retarded metric system, 1.95 in ours I obviously want to get bigger, but other than being a little 'small' I think I look pretty good. Good progress regardless, hoped I'd motivate some people. Not training for aesthetics yet, I want see how strong I get by July 11th.
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EPT![[image loading]](http://i.imgur.com/kNvFh.jpg)
![[image loading]](http://i.imgur.com/vh0Xu.jpg)
