Back to the Basics. Input needed...

[Tex_Hoss]

I have been lifting for about 8 years, but I am new to this board. I am looking to get back to the basics as I have strayed a little and struggled with consistency and direction. More than anything I have stuck with the same routine and become complacent. I love lifting and dont need motivation, but I would like to start from the beginning and have a path.

I am 6'5 238 and would like to build strength in my base and core lifts starting out. Winter time is perfect to do this before I start isolating and cutting for the summer. I dont really care about huge gains, mainly strength and a little more muscle. I dont want to weigh above 250 before cutting.

The link at the bottom provided in one of the workout forums looks to be a good workout to get started. Could someone explain the program in a little more detail. For instance The assistance, I assume you perform those lifts after the core 3? Don't understand the tonnage at the bottom or tonnage cutoff. Any advice or input would be greatly appreciated.

Thanks in advance!


vicjg.com/aspx/madcowint.aspx[/url]

[Tex_Hoss]

Sorry I couldnt post the full link because I have under 30 posts

[Miketoc]

Originally Posted by Tex_Hoss

Sorry I couldnt post the full link because I have under 30 posts

Dude I gave you the link to the actual program in your last post...it's just copied from his old geocities spot since geocities shut down.

http://miketoc.com/elitemadcow1/5x5_...Linear_5x5.htm

You should also peruse the other parts of that site, good info.

[Pull14]

Madcow is a good choice. Go for it.

Also look into 5/3/1, it focuses on strengthening the core lifts(dl, bench, mp, squat) through long term progress. I've gained quite a bit of strength in the few months I've been doing it. Theres also several templates you can choose to follow to best suite your needs.

[koatliki]

I was reading about 5x5 program and I don't get something: are there really just few exercises you do every week?

Bench Press / Squats / Deadlift / Barbell Row

That's all? You don't do any isolating exercises? Seems a little weird and it seems like workouts would take like 20-30 minutes?

[Pull14]

Originally Posted by koatliki

I was reading about 5x5 program and I don't get something: are there really just few exercises you do every week?

Bench Press / Squats / Deadlift / Barbell Row

That's all? You don't do any isolating exercises? Seems a little weird and it seems like workouts would take like 20-30 minutes?

If your looking at the list posted, then check out the assistance lifts italicized in the graph. But over all, yes thats it. People have a hard time realizing that to get strong and big you don't have to do endless sets with dozens of variations. This shi t works.

If you think a program is wierd because it doesn't center around isolated movements, maybe its time for you to go back to the basics.... or begin at the basics.

[humbaba621]

Originally Posted by Tex_Hoss

I have been lifting for about 8 years, but I am new to this board. I am looking to get back to the basics as I have strayed a little and struggled with consistency and direction. More than anything I have stuck with the same routine and become complacent. I love lifting and dont need motivation, but I would like to start from the beginning and have a path.

I am 6'5 238 and would like to build strength in my base and core lifts starting out. Winter time is perfect to do this before I start isolating and cutting for the summer. I dont really care about huge gains, mainly strength and a little more muscle. I dont want to weigh above 250 before cutting.

The link at the bottom provided in one of the workout forums looks to be a good workout to get started. Could someone explain the program in a little more detail. For instance The assistance, I assume you perform those lifts after the core 3? Don't understand the tonnage at the bottom or tonnage cutoff. Any advice or input would be greatly appreciated.

Thanks in advance!

Would try this routine: check out the first "sticky" in workout programs

Even though you are no beginner, best go back to the basics, and work your way up. Once you get a stronger core you can start doing more isolation exercises. How long this will take is something that only your body can tell you.

hope this helps

EDIT: 5x5 is a good place to start, I would increase my reps as the weeks go on.