EPTI kind of want to add another 5 kilo or so, but I`m not sure if it would look good. Currently weighing in at around 90 kilo and 1,9 metres or so. I really need to work on my legs though, so that`s where I guess those kilos ought to go if I decide to bulk up. Advice?
TL Health and Fitness Initiative 2010 - Page 110
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Grend
1600 Posts
I kind of want to add another 5 kilo or so, but I`m not sure if it would look good. Currently weighing in at around 90 kilo and 1,9 metres or so. I really need to work on my legs though, so that`s where I guess those kilos ought to go if I decide to bulk up. Advice? | ||
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AoN.DimSum
United States2983 Posts
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unknown.sam
Philippines2701 Posts
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decafchicken
United States20109 Posts
On August 28 2010 17:41 ShaLLoW[baY] wrote: Deadlifted 385x2 today when my previous 1RM was 365. I just felt so solid that I had to keep going. I love days like this  Good lifts dude. Had my last real workout before rugby season starts, did 5x8 @ 245 270 300 325 350 roar Was my first time working out at the powerhouse by my uni and i had to kick some 50 year old douche doing squat rack curls so i could squat and the guy next to me had wraps + belt and was doing 1/4 squats at 315, then dropped to 225 and was still doing terrible squats T_T I hope it's not always like that. No mats for olympic lifts though  they do have some rubber weights though so i'll probably try to start hang cleaning when my wrist heals.Need to switch up my workout so i'm not killing myself during the season. Should probably let my back recover a bit too. | ||
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funkie
Venezuela9376 Posts
On August 29 2010 00:51 AoN.DimSum wrote: funkie isnt all juice bad since its just sugar? I would just drink water :D Juice instead of Soda? Juice all the way dude, I'm drinking lots of water too ahaha :D | ||
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fatduck
United States148 Posts
Tony/fatduck Age: 26 || Height: 5'10" || Weight: 135 lbs Starting Date: 8/30/2010 || Goal Date: 12/30/2010 Weight goals -- 155 lbs Training goals -- I'm a complete weightlifting newb (and a skinny weakling) so I'm gonna do Starting Strength for 4 months and see where that gets me. I'm satisfied with my CV fitness, I run a 12 min 2-mile and bike regularly but I want to get stronger and bulk up so I'm going to focus on lifting. Nutrition goals -- I used to have a really terrible diet, a couple months ago I cut out all soda and junk food (candy, chips, etc). Now I'm going to do my best to cut out all processed foods and eat a high-protein diet...lots of tuna, chicken, beans, cottage cheese, whole grains, etc. And bananas. I fucking love bananas. | ||
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eshlow
United States5210 Posts
On August 29 2010 00:01 funkie wrote: Last weekend before going into diet, and serious gym workout! :O! Is eating a lot of tuna and potato good for my bulking? I'm pretty skinny, but I bulk up pretty fast, and whatever I do at the gym, it shows in a week. I'm planning on buying lots of tuna, potato and drink as much juice as I can. What kinds of juice are good? I bought pineapple and melon. Any other fruits to look forward too? I might be buying some BANANAS too waka waka! :D Check out the OP! Juices are as worthless as soda.,.. for health. If you need the kcal go with milk. Whole milk. Much healthier anyway | ||
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funkie
Venezuela9376 Posts
Workout A Squats: 3 x 5 Bench Press: 3 x 5 Deadlift: 1 x 5 Dips (weighted): 2 x 5-8 Workout B Squats: 3 x 5 Press: 3 x 5 Power Clean: 3 x 5 Chin-ups: 3 x 8 That is the Workout A & B from SS. Do I do that on Monday/wednesdays/friday. and it says I can do light cardio and stuff on off days. and I will. But, isn't that just..too..few things to do? I'm not complaining, I'm just wondering if the routines are "that" short. ;p. | ||
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eshlow
United States5210 Posts
There is no cardio either. Workout A Squats: 3 x 5 Bench Press: 3 x 5 Deadlift: 1 x 5 Workout B Squats: 3 x 5 Press: 3 x 5 Power Clean: 5 x 3 That's SS. And it works. 3x a week. Eat like a horse. The key is upping the weights every workout. | ||
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funkie
Venezuela9376 Posts
I want to bulk but I want to stay in good shape. Can I do some cardio during this program? Not only can you, you should! However, the emphasis is going to be on LIGHT CARDIO. You must be VERY careful not to overdo this. Start the program with a brisk walk in the mornings on non-training days and preferably some strength-oriented GPP as part of your barbell sessions as described in the GPP post. Increase time/intensity/speed on the cardio/conditioning/GPP in a very conservative manner. Monitor your barbell progress closely. If it seems like your gains slow down as you increase the conditioning work, then drop back on the conditioning! There are frequently advantages to doing some cardio work while trying to bulk. It increases appetite, especially when done in the morning. Makes me hungry like the dickens. If done at a low enough intensity, it can help enhance recovery by bringing more blood into the various areas of the body that need it, especially if the exercise contains a very mild or no eccentric component (some ellipticals, bikes, and sled pulling share this similarity) Cardio frequently has VERY positive effects on carbohydrate utilization and insulin sensitivity, especially for the chronically chubby. Your heart is a muscle too, take care of it! Good cardiovascular conditioning can ensure that rest periods between sets aren't unnecessarily long. Moving quickly between sets, assuming no loss of strength occurs, can significantly enhance the overall training effect. In the end though, consistent and very close monitoring of barbell progress is of utmost importance. Keep in mind that the goal is to add muscular bodyweight and strength. As long as recovery between training sessions is complete, then the cardio can and should be continued. If it interferes with progress, then it needs to be reduced or dropped entirely. From SSwiki.com .Thanks! | ||
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Slithe
United States985 Posts
On August 30 2010 06:12 funkie wrote: I know I've been a little nagging bitch but..I want to ask this little last thing. Workout A Squats: 3 x 5 Bench Press: 3 x 5 Deadlift: 1 x 5 Dips (weighted): 2 x 5-8 Workout B Squats: 3 x 5 Press: 3 x 5 Power Clean: 3 x 5 Chin-ups: 3 x 8 That is the Workout A & B from SS. Do I do that on Monday/wednesdays/friday. and it says I can do light cardio and stuff on off days. and I will. But, isn't that just..too..few things to do? I'm not complaining, I'm just wondering if the routines are "that" short. ;p. I think that once you try it you'll realize how much it actually is. These lifts give a lot of bang for their buck, the squats and the dead lifts especially. | ||
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Malinor
Germany4732 Posts
On August 30 2010 06:29 funkie wrote: + Show Spoiler + I want to bulk but I want to stay in good shape. Can I do some cardio during this program? Not only can you, you should! However, the emphasis is going to be on LIGHT CARDIO. You must be VERY careful not to overdo this. Start the program with a brisk walk in the mornings on non-training days and preferably some strength-oriented GPP as part of your barbell sessions as described in the GPP post. Increase time/intensity/speed on the cardio/conditioning/GPP in a very conservative manner. Monitor your barbell progress closely. If it seems like your gains slow down as you increase the conditioning work, then drop back on the conditioning! There are frequently advantages to doing some cardio work while trying to bulk. It increases appetite, especially when done in the morning. Makes me hungry like the dickens. If done at a low enough intensity, it can help enhance recovery by bringing more blood into the various areas of the body that need it, especially if the exercise contains a very mild or no eccentric component (some ellipticals, bikes, and sled pulling share this similarity) Cardio frequently has VERY positive effects on carbohydrate utilization and insulin sensitivity, especially for the chronically chubby. Your heart is a muscle too, take care of it! Good cardiovascular conditioning can ensure that rest periods between sets aren't unnecessarily long. Moving quickly between sets, assuming no loss of strength occurs, can significantly enhance the overall training effect. In the end though, consistent and very close monitoring of barbell progress is of utmost importance. Keep in mind that the goal is to add muscular bodyweight and strength. As long as recovery between training sessions is complete, then the cardio can and should be continued. If it interferes with progress, then it needs to be reduced or dropped entirely. From SSwiki.com .Thanks! Well, SSwiki is not the same thing as SS written by Rippetoe. It is basically "approved" by Rippetoe, but it's not the exact same thing, it's just in the same spirit. Adding Dips, Chins and some Cardio is possible, but it basically shifts the focus from pure strength towards a more all around approach, which probably will slow down your progress in the main lifts. If you ask me, there is no real downside to skip Dips and Chins for the first 3 months, you can incooperate them anytime when you feel ready for it. Cardio, I would simply say, if you don't like to do it, then don't do it just because you think it is necessary. But if you like to run,swim, sprint, play football or whatever, why would you not do that? So you can squat 250 instead of 225 after 3 months? That's probably not worth it. My SS programm lasts approximately one hour (Funnily enough including Dips and Chins, but that's a coincidence and not inspired by SSwiki, I have been lifting hard for a year now and just use it to get back into lifting after some disturbances during the summer). I have 4-5 warm-up sets for each lift, which soon become necessary once you lift heavier weights. Squats without sufficient warm-up are just dangerous. So you shouldn't really worry that you won't have enough to do, it will catch up to you pretty soon. | ||
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eshlow
United States5210 Posts
I wouldn't add either for now unless you REALLY want to do those. | ||
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NickC
233 Posts
Squat 5x3 (especially light-weight because these stress me greatly and I feel faint) Bench press 5x3 Chin-ups 5-10 minutes doing what I can Abs crunches 15x3 or similar I would also like to do: Military press 5x3 Bent row 5x3 for my weak back, since my chin-ups won't do much for my back Curls 5x3 or 5x2 or whatever I feel like at end of session, mainly for fun I don't know whether or not I should do: Pushups! It may be that I split the MPress and Bent row across alternating sessions, in order to keep volume down. It may be that I exclude them altogether. Can I do abs crunches and pushups daily? If I don't want to do abs and pushups on my training days, can I do them on my off-days, or should I be COMPLETELY at rest on my off-days (baring in mind my total exercises)? I ask these 2 questions because I'd like to have something to do on my off-days. I had trouble with making myself overtrain in the past so I am going to be taking the squats very easy/slowly. I am also going to move up much slower with my bench press. I used to find myself doing 5x1 4x1 4x1 or 5x1 4x1 3x1 etc and would still increase weight the following session. I am going to be eating primarily tuna, bread, lettuce, tomatoes, milk, water, cocacola. I am in desperate need of the name of really nice and unique sauces that go with tuna that I can buy in a local supermarket. The tuna becomes VERY DISGUSTING otherwise. I don't know if I have a microwave here but if I do I might start on tuna mayo with baked potato aswell. It is possible that I eat kidney beans and vegetables once I get too sick of tuna. Please note I am just composing my thoughts and ideas. Note: Many gyms don't let you do cleans (afaik), and chin-ups are recommended on the wiki now instead of them. | ||
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eshlow
United States5210 Posts
On August 30 2010 11:30 NickC wrote: I'm a beginner (although I have done this before for a few months a long time ago) and I'm thinking of starting with: Squat 5x3 (especially light-weight because these stress me greatly and I feel faint) Bench press 5x3 Chin-ups 5-10 minutes doing what I can Abs crunches 15x3 or similar I would also like to do: Military press 5x3 Bent row 5x3 for my weak back, since my chin-ups won't do much for my back Curls 5x3 or 5x2 or whatever I feel like at end of session, mainly for fun I don't know whether or not I should do: Pushups! It may be that I split the MPress and Bent row across alternating sessions, in order to keep volume down. It may be that I exclude them altogether. Can I do abs crunches and pushups daily? If I don't want to do abs and pushups on my training days, can I do them on my off-days, or should I be COMPLETELY at rest on my off-days (baring in mind my total exercises)? I ask these 2 questions because I'd like to have something to do on my off-days. I had trouble with making myself overtrain in the past so I am going to be taking the squats very easy/slowly. I am also going to move up much slower with my bench press. I used to find myself doing 5x1 4x1 4x1 or 5x1 4x1 3x1 etc and would still increase weight the following session. I am going to be eating primarily tuna, bread, lettuce, tomatoes, milk, water, cocacola. I am in desperate need of the name of really nice and unique sauces that go with tuna that I can buy in a local supermarket. The tuna becomes VERY DISGUSTING otherwise. I don't know if I have a microwave here but if I do I might start on tuna mayo with baked potato aswell. It is possible that I eat kidney beans and vegetables once I get too sick of tuna. Please note I am just composing my thoughts and ideas. Note: Many gyms don't let you do cleans (afaik), and chin-ups are recommended on the wiki now instead of them. You need goals. What are they | ||
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funkie
Venezuela9376 Posts
Be ripped, huge and healthy as fuck. | ||
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NickC
233 Posts
I am 188cm. I was <70kg 18 months ago and when I gymmed and bulked for those few months and thereafter I got up to 80kg (82? I'll check later). It's unlikely that I can get a professional to check my body mass etc, since the luxury gym here requires membership. But I'll phone them. My general immediate (1-3 year) goal is upper body muscle mass for physical appearance. I'm quite tall and have gangly arms and an ironing-board chest. I want to be as big as possible, without having an ugly belly. I suppose the easiest goals would be to say "I want to bench 100kg" (I probably bench 35-45 right now) or "I want to weigh 90kg" (even though a lot of that would be cut in the future?). But those would be without a time-frame? Edit: read this "By the end of SS you should be approximatly at about 1.5-2x squat, deadlift (dl should be a bit higher in most cases), bench at about 1.25-1.5x bodyweight, and press at .75-1x bw o" | ||
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Malinor
Germany4732 Posts
On August 30 2010 12:26 NickC wrote: Edit: read this "By the end of SS you should be approximatly at about 1.5-2x squat, deadlift (dl should be a bit higher in most cases), bench at about 1.25-1.5x bodyweight, and press at .75-1x bw o" These numbers are at the upper end of the spectrum and are only reached when you do everything right, and in my experience with all the people in online-forums, nobody does that. Additionally, these numbers scale with bodyweight. The percentage you can lift decreases when you are heavier (you can easily check this on Olympic-Weightlifting and Powerlifting records). Don't freak out about those numbers, they are pretty rough benchmarks. In my experience, 2xBW Squat and Deadlift is way easier than 1.5BW Bench or 1xBW Press. | ||
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NickC
233 Posts
I just read this entire thread :x | ||
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fatduck
United States148 Posts
On August 30 2010 11:30 NickC wrote: I am going to be eating primarily tuna, bread, lettuce, tomatoes, milk, water, cocacola. I am in desperate need of the name of really nice and unique sauces that go with tuna that I can buy in a local supermarket. The tuna becomes VERY DISGUSTING otherwise. I don't know if I have a microwave here but if I do I might start on tuna mayo with baked potato aswell. It is possible that I eat kidney beans and vegetables once I get too sick of tuna. A favorite snack of mine is to hollow out the inside of a tomato (and just eat the insides cause it's delicious) and pack it with tuna, shake some salt on it, and eat it like an apple. Actually I'm getting hungry right now just thinking about it. | ||
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