yup. need help getting started?
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Anyone into bodybuilding and the like?
Yeah, yeah, yeah. After over a year of a severe case of the fuckarounditis I've recently been getting more serious with diet, training consistently (for the first time).
Is there anyone who's into bodybuilding or powerlifting here ?
pew pew pew
yup. need help getting started?
Yep. Not built anything remarkably impressive yet but I've made some gains.
I wish death on everyone who works for the Department for Work and Pensions.
Yes, I have been lifting now for over a year.
Just eat the right foods, and work out about 3-4 times a week.
For some reason healthy foods (I.e. Eggs, protein shakes) make me a bit overzealous at times, but yeah it's worth it.
Well, I'm thinking of changing my workout routine.
I'm currently doing this (monday-wednesday-friday), fourth week now (3-4 sets, 8-12 reps for all).
Squat
Bench Press
Bent over Row
Bicep curls
Deadlift
Shoulder press
Dumbell Incline Bench
Plate raises
Squat
Bench press
Lateral raise
Pull ups
But... I don't ever have muscle pains (ik weet niet of spierpijn zo vertaald kan worden) the next day, so I'm thinking there's too few exercises in this routine. Any comments?
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Are you sure you're using enough weights? If you want to gain muscles you don't need that much excersises, but the ones you do should be kinda heavy.
"Freedom without socialism is privilege and injustice; socialism without freedom is slavery and brutality"
- Mikhail Bakunin
Well I'm not always pushing to failure, but sometimes I am in the last set. So I am at the top of my abilities when doing these exercises I suppose. But the day after I don't feel anything.
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That's what i did for a while, and i would be lying if i said it isn't actually effective (with a good diet of course), but the consequences for your everyday-life are a bit tough
It's not necessary at all to push until your muscles collapse, but at least one should feel that he's excersising
and not playing with barbie dolls
"Freedom without socialism is privilege and injustice; socialism without freedom is slavery and brutality"
- Mikhail Bakunin
That's not a bad routine at all. Full of good compound moves.
Don't worry if you're not sore, muscle soreness is not an indication of whether you've made strength/muscle gains. As you get used to training regularly your body will adapt and not get anywhere near as sore as it used to.
Only thing I would change is your rep range, 5-8 is optimal for natural lifters imo (for the compound moves) + I'd add in some rear delt work to prevent any imbalances e.g. rear delt flies. Everything else is fine.
I wish death on everyone who works for the Department for Work and Pensions.
Training 3 times a week. I try to eat a lot and take my protein shakes afterwards.
I've got 2 split schedules:
Leg Press
Squat
Some exercise for the hamstrings
pull ups
front pull down
front row
biceps curl (with dumbells)
biceps curl (with rope)
deadlifts.
Other schedule:
chest press
bench press
incline press
front raise
side raise
shrugs
something we call dipping
triceps push down
aaaaaaaaaaaaabs.
Really destroys me.
Whats your BW and your weight per exercise?
It can (but doesn't have to be!) be an indicator of higher natural estrogen levels which makes people more resistant to delayed onset muscle soreness (which you should experience to some extend 24-48 hours after training) and which will delay inflamation induced catabolism which is a precursor for the anabolic phase....and can therefore be a reason for slower growth and progression.
In which case you should decrease your rep count to 5-8 with an increased weight stack. Plus add an additional exercise per day.
But it is important to know the reason why he chose this specific routine.
Personal advice:
Every day finish with alternating: weighted pull ups (pull in your stomache) or weighted strict form dips (shoulder blades together).
I would drop one Chest exercise in the schedule
Add farmers walk....which is freaking awesome if done right.
Thinking about changing deadlifts for deep deadlifts...
So:
Squat legs
BOR upper back/ erector
Bench barbell (perhaps alternating incline, flat) chest/front delts/triceps
Weighted pull ups rear delts/lats (lower back)/biceps
Deep Deads (back /traps/ etc + legs!!)
Press Barbell (shoulders / upper back)
Farmers walk (40-50% BW....muscles you didn't know you had IF done right.)
Weighted dips triceps / chest...o yeah
Squats
Benchpress dumbbell Stabilizer muscles
Weighted pull ups
Good mornings (quads / lower back)
Lateral raises (if you really really want to)
In there I would do some calf exercises and additional exercises for weak and lacking muscle parts....chose one per exercise day.....maybe some stomach exercises as a warm up.
Well I trained yesterday, basically no muscle soreness now. With flexing and stretching everything I only felt a tiny little bit of muscle soreness my left upper leg. I used to have muscle soreness more, I'm sure if that is an indication of (not having )higher natural estrogen levels. But I'm not sure what you mean with the catabolism and anabolic phase. Shouldn't that mean that if one delays his post-workout meal it would also correct this?
What does that do in relation to the "inflamation induced catabolism which is a precursor for the anabolic phase....and can therefore be a reason for slower growth and progression."?
I read this article: http://www.leangains.com/2011/09/fuckarounditis.html
Found it compelling and sought a routine that was similar to the example provided.
I've only started logging stuff sunday.
Squat (warmup set; 1st set: 10 reps, 30 kg; 2nd rep: 8 reps, 35 kg; 3rd set: 10 reps, 30 kg weight plates total)
Bench Press (warmup set; 3 sets, 10 reps, 20 kg weight plates total)
Bent over Row (3 sets 10 reps, 10 kg and 15 kg weight plates total)
Bicep curls (not logged, 8 kg dumbells)
not sure what the weight of the barbell is, I suppose it doesn't matter as long as I consistently track weight one way.
I don't have a scale at home, there's one at the gym, but I keep forgetting to us it. Now that I'm logging shit I should remember it next time. I use 60-70 kg into account for diet purposes.
Last edited by Tim Cornelis; 20th May 2014 at 13:51.
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And you haven't trained before this routine?
Extensive reply coming later, but that last question is important.
yes I have, started in January 2013, but without routine, first month or so I didn't even know about sets and reps, worked out with shitty diet, worked out randomly and inconsistently, and sometimes skipped more than a week. Also, shitty workouts, no compound movements, only machines, then later some dumbells as well. A few months or so before I started with this routine (fourth week now) I started doing some compound movements gradually.
Last edited by Tim Cornelis; 20th May 2014 at 15:40.
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There is a difference between being sore and muscle pains. If you never had muscle soreness that could have been an indicator of higher natural estrogen levels. But if you experienced it but it got less then that is probably not the case.
Your muscles need to get damaged in order to grow. The micro-tears you create dip the muscles into inflamation which causes a slow period of catabolic state. This state is needed to prompt your body to regrow muscles.
Because your body overcompensates to prevent repetition of the damage...your muscles grow.
You were basically doing a 3 day full body schedule....but it needed some adjustment. All in all not bad.
Two things are important.
1). Do a fullbody schedule only as long as your body has the ability to recover. If you start to regress....that's when you need a new schedule asap.
2). Diet is very everything
Full body will increase hormone levels...and ensure quick gains for beginners as long as you eat well.
Don't focus too much on small muscle groups. Pull Ups and Dips are more than enough for your arms. Especially when adding rows.
Keep doing that.
^ Found your lack of soreness issue.
Quick tip: 10x30 (first the reps, then the weight spares room; 10x10x10 means ten sets of ten reps each with 10kg each)
An Olympic barbell weights ~20 kg. Assuming your gym is half-way decent...they don't have anything less than Olympic. The bar counts
Ok. You are going to change your amount of sets
Either do a 5x5 or a 4x8 or 4x10 schedule. But 3 sets on compound....not going to fly unless you seriously stack some more weight on there. 3x8 is nice for supporting muscles an supporting exercises. However...you need the most out of the larger muscle groups.
In the beginning....try to increase weights every week until your form starts to suffer. The correct form on that weight level until you can increase again. Do not get lazy.
Do not do a pyramid jump like in your squats in a 3 set exercise. Either do everything the same or go progressive with every set. I can't explain why exactly ATM but there is a good reason not to do so unless you do lots of sets and you seriously need to finish the last set to get the movements in. I need to look it up again.
Ok. Get on the scales at least every two weeks.
Thanks bruh.
Ah yeah, that makes these routines more sensical:
^ Found your lack of soreness issue.
Quick tip: 10x30 (first the reps, then the weight spares room; 10x10x10 means ten sets of ten reps each with 10kg each)
An Olympic barbell weights ~20 kg. Assuming your gym is half-way decent...they don't have anything less than Olympic. The bar counts
Ok. You are going to change your amount of sets
Either do a 5x5 or a 4x8 or 4x10 schedule. But 3 sets on compound....not going to fly unless you seriously stack some more weight on there. 3x8 is nice for supporting muscles an supporting exercises. However...you need the most out of the larger muscle groups
http://www.muscleandstrength.com/art...ous-gains.html
I was thinking of one of these but I thought deviation from the 3-4 x 8-12 count weird....
Now let's see if I can pack on some muscle mass.
pew pew pew
Your routine is good. You can try the routines in the link, although I find them to have too much compounds and too little farmers walk
Must do exercises in any routine imo:
* Bench
* Squat
* Deads (I prefer deep deadlifts)
* Press
* Pull Ups / Chins
* Dips
* Farmers Walk
* Rows
Optional - essential isolation (meaning you probably need some work somewhere in a routine at some point):
* Calfs (BOTH seated and standing)
* Grips (onder arm)
Both these last two muscles are anaerobe muscles meaning you need high rep counts. Try 20-30 reps per set.
Optional - non essential isolation (meaning you only need to do this if a muscle is not developing well)
* Biceps
* Triceps
* Stomach
All other isolations should be worked into split routines. Dips and Pulls/Chins are more than enough for your arms in the beginning....especially since all of the other exercises extensively work your arms (yes...even squats and deads). Bench also develops biceps and brachialis although not extensively but you will notice this when you go to the BW+ weights.
Ive started going to an Olympic weightlifting class every couple of weeks which I have found beneficial as it brings a new element to the workouts
