Another beginner routine

[grim83]

grim83 - i've been doing the DB version (http://forum.bodybuilding.com/showpo...&postcount=136) of your workout since Oct 09 and saw some good progress. Do you think it's time i changed routine? I've been doing exactly the same exercises listed in your post above.

BTW, did you ever update the DB workout or is it still the same one as in the post above?

sorry i've been working alot and haven't checked here recently, anyway on to your questions.

1. Is it still working? if so then keep it, if not toss it, also are you still enjoying it.

2. I dont remember making any updates, i basically wrote the original and forgot about it since the barbell one has been the main one people use

[harryboy_uk]

Thanks grim83. I've stopped making progress on it and it's getting a bit boring now and i need a change. What alternative dumbbell only workouts would you recommend to replace this?

[grim83]

Thanks grim83. I've stopped making progress on it and it's getting a bit boring now and i need a change. What alternative dumbbell only workouts would you recommend to replace this?

get a barbell... sorry but i am a one trick pony when were talkin dumbbells, but i guess you could use that 4 day upper lower split but use the db equivilant to all the exercises

[grim83]

bump

[kman025]

bump....

im making a blog and posting about my "transformation". i linked this thread to it

[grim83]

bump....

im making a blog and posting about my "transformation". i linked this thread to it

good deal K

[kman025]

good deal K

do you have a site up yet?

if so i'll link that to.... you know, some day my blog will be huge and you'll be thanking me for the traffic

[grim83]

do you have a site up yet?

if so i'll link that to.... you know, some day my blog will be huge and you'll be thanking me for the traffic

still workin on the new one, havent had much time for it right now though. heres the url though grim83.webs.com

[manimani]

Had a quick question.

Wanted to increase my bench numbers. Ran into a guy who said you can increase your bench by slowly lowering heavier weights and having a spotter to help you push it up (i.e. Max bench right now for 3 x 5 is around 165 lbs, the guy said you should do 225 lbs and having a good spotter, you lower the weight down slowly and he pulls it up for you, and you do that for 3 x 5)

wondering what you think about this?

thanks

[kman025]

Had a quick question.

Wanted to increase my bench numbers. Ran into a guy who said you can increase your bench by slowly lowering heavier weights and having a spotter to help you push it up (i.e. Max bench right now for 3 x 5 is around 165 lbs, the guy said you should do 225 lbs and having a good spotter, you lower the weight down slowly and he pulls it up for you, and you do that for 3 x 5)

wondering what you think about this?

thanks

i know your asking grim, but.... thats stupid. you dont need that. especially not that high a weight with that many reps.

[grim83]

Had a quick question.

Wanted to increase my bench numbers. Ran into a guy who said you can increase your bench by slowly lowering heavier weights and having a spotter to help you push it up (i.e. Max bench right now for 3 x 5 is around 165 lbs, the guy said you should do 225 lbs and having a good spotter, you lower the weight down slowly and he pulls it up for you, and you do that for 3 x 5)

wondering what you think about this?

thanks

its a valid idea, but i wouldn't jump so high so quickly, for instance if your doing 165 regularly then try doing 180 in that style, also dont do a super slow negative, say 2sec down. do that for one workout each week, and the do it the normal way on the other

[kman025]

just want to throw something in there... This serves a similar purpose as a board press.


look into those if possible.... you dont have to use a board, you can make something else to use thats easier

[manimani]

thanks for the insights.

[grim83]

its a valid idea, but i wouldn't jump so high so quickly, for instance if your doing 165 regularly then try doing 180 in that style, also dont do a super slow negative, say 2sec down. do that for one workout each week, and the do it the normal way on the other

another thing you can do is to try doing partials in the power rack, start with a weight thats about 120% of your max for the 3x5 and then as you get to the point where you can do 3x5, try dropping the pins a little lower until you get down to chest level. then again this is all assuming that you are stalled out using the normal method of smashing ****ing weight

[manimani]

Hey,

I think it's time I start switching up routines. I started this program End of November and I plan on moving on within the next week or so.

A couple reasons I say this is that Most of my lifts have stalled, although I think I could be eating more to prevent that, (to be honest I am getting a bit bored of the workout since its been nearly 6 months on it).

I was wondering if its best to move on to a 5x5 (Madcow) or something like Defranco's workout (I was thinking of his newest one "Built Like a Badass").?

For those who are still doing this program it worked great for me and I thank grim.

Some of my stats for anyone who are intrested.

Bench Before
105 lbs
Bench After
165 lbs ( I struggled with this the most, I just can't find a way to increase it I only gained 10 lbs in my bench in the last 2 months!)

Squat Before
125 lbs
Squat After
220 lbs

Dead lift Before
135 lbs
Dead lift after
315 lbs

and I put on a good 15 lbs on this (I was monitoring what I ate and how much I ate so this could of easily been doubled for anyone who doesn't care of putting on a bit of fat, I only gained about a 1% of body fat according to my calipers - noob gains but im not complaining)

Any help to the next step forward will be appreciated!

[grim83]

Hey,

I think it's time I start switching up routines. I started this program End of November and I plan on moving on within the next week or so.

A couple reasons I say this is that Most of my lifts have stalled, although I think I could be eating more to prevent that, (to be honest I am getting a bit bored of the workout since its been nearly 6 months on it).

I was wondering if its best to move on to a 5x5 (Madcow) or something like Defranco's workout (I was thinking of his newest one "Built Like a Badass").?

For those who are still doing this program it worked great for me and I thank grim.

Some of my stats for anyone who are intrested.

Bench Before
105 lbs
Bench After
165 lbs ( I struggled with this the most, I just can't find a way to increase it I only gained 10 lbs in my bench in the last 2 months!)

Squat Before
125 lbs
Squat After
220 lbs

Dead lift Before
135 lbs
Dead lift after
315 lbs

and I put on a good 15 lbs on this (I was monitoring what I ate and how much I ate so this could of easily been doubled for anyone who doesn't care of putting on a bit of fat, I only gained about a 1% of body fat according to my calipers - noob gains but im not complaining)

Any help to the next step forward will be appreciated!

great job bro, and dont worry its expected that you would eventually want to move on. you may like that second routine i posted (the 4 day upper lower split).

[manimani]

great job bro, and dont worry its expected that you would eventually want to move on. you may like that second routine i posted (the 4 day upper lower split).

Is it posted on you're site?

Ill try to look for it.

[Mista0]

I always suggest Rippetoes to beginner and even to advanced if you alter it.

Thanks for that though.

[grim83]

Is it posted on you're site?

Ill try to look for it.

check out page 2 post #51

I always suggest Rippetoes to beginner and even to advanced if you alter it.

Thanks for that though.

?

[manimani]

check out page 2 post #51

?

Monday- Pull Strength
Deadlifts- 3x3-5
BB row- 3x5
BB curls- 3x5
Sit ups- 2x15-20

Tuesday- Push Strength
Squats- 3x5
BB bench- 3x5
Military press- 3x5
Bench dips- 3x5

Thursday- Pull Hypertrophy
Romanian Deadlift- 2x8-10
Chin-ups- 2x8-10
Incline DB curls- 2x8-10
Hanging leg raises- 2x12-15

Friday- push hypertrophy
Front Squats- 2x10-12
Incline DB press- 2x8-10
DB shoulder press- 2x8-10
Decline skull crushers- 2x8-10

found it here

I remember you mentioned to switch the tuesday and friday workouts (spacing between the main lifts) Doable?

Looks good I like it.

[jamie93]

im not sure whether to keep going with SS or switch this 4 day split he was saying. The 4 day split looks alot more appealing to me but SS has gotten so many rave reviews...

mehhh i dont know what to do

[kman025]

im not sure whether to keep going with SS or switch this 4 day split he was saying. The 4 day split looks alot more appealing to me but SS has gotten so many rave reviews...

mehhh i dont know what to do

what are your lifts?

[jamie93]

what are your lifts?

ok, fair enough. theyre pretty nooby. Ive been seriously lifting for around 2 months but i was following a split up until about 3 weeks ago till i started SS. Should it take longer than that to see gains in mass?

but tbh still think i would see just as much (if not better) gains by following his routine. but here are my noob stats anyway:

--these r about my 5/6 rep maxes, NOT 1 REP MAXES!! (as i am doing SS i never bothered to work out my 1rm) ---

squat - 110lbs
bench - 95lbs
deadlift - 120lbs
press - 60lbs
rows - 88lbs

[kman025]

ok, fair enough. theyre pretty nooby. Ive been seriously lifting for around 2 months but i was following a split up until about 3 weeks ago till i started SS. Should it take longer than that to see gains in mass?

but tbh still think i would see just as much (if not better) gains by following his routine. but here are my noob stats anyway:

--these r about my 5/6 rep maxes, NOT 1 REP MAXES!! (as i am doing SS i never bothered to work out my 1rm) ---

squat - 110lbs
bench - 95lbs
deadlift - 120lbs
press - 60lbs
rows - 88lbs

keep going with SS or the workout on the 1st page of this thread that's a spin off of it.

[jamie93]

keep going with SS or the workout on the 1st page of this thread that's a spin off of it.

do you think i would see better results than using a split? even a full body poush pull split for example?

also how long should it take before i see gains using SS?

[kman025]

do you think i would see better results than using a split? even a full body poush pull split for example?

also how long should it take before i see gains using SS?

i think you need to build a solid base, which would come with SS.

most of your results will come from diet. whether trying to gian weight or lose weight. if trying to gain weight start eating and gains will come.

[grim83]

Monday- Pull Strength
Deadlifts- 3x3-5
BB row- 3x5
BB curls- 3x5
Sit ups- 2x15-20

Tuesday- Push Strength
Squats- 3x5
BB bench- 3x5
Military press- 3x5
Bench dips- 3x5

Thursday- Pull Hypertrophy
Romanian Deadlift- 2x8-10
Chin-ups- 2x8-10
Incline DB curls- 2x8-10
Hanging leg raises- 2x12-15

Friday- push hypertrophy
Front Squats- 2x10-12
Incline DB press- 2x8-10
DB shoulder press- 2x8-10
Decline skull crushers- 2x8-10

found it here

I remember you mentioned to switch the tuesday and friday workouts (spacing between the main lifts) Doable?

Looks good I like it.

you could switch, and it is probably a good idea. good luck and keep me posted on the progress

[manimani]

you could switch, and it is probably a good idea. good luck and keep me posted on the progress

will do, thanks!

[manimani]

Hey Grim,

just finished week one of your push/pull program.

I'm liking it so far but had a few concerns.

1. BB Curls - do you recommend using the 7 feet Olympic bar
2. this is really the first time im doing barbell front squats, and I'm almost doing 100 lbs lower in my front squat than my back squat , is this normal? (I also feel it alot in my back)
3. Is it fine if I'm using a overhand/underhand grip when doing Romanian deadlifts instead of both overhand grips. I just can't grip it that well.

Also I was wondering if it would be ideal if I can add in some shrug work into the program

thanks for the inputs!

[JayHiram]

I love a push pull type split, that looks like this

Monday- Pull Strength
Deadlifts- 3x3-5
BB row- 3x5
BB curls- 3x5
Sit ups- 2x15-20

Tuesday- Push Strength
Squats- 3x5
BB bench- 3x5
Military press- 3x5
Bench dips- 3x5

Thursday- Pull Hypertrophy
Romanian Deadlift- 2x8-10
Chin-ups- 2x8-10
Incline DB curls- 2x8-10
Hanging leg raises- 2x12-15

Friday- push hypertrophy
Front Squats- 2x10-12
Incline DB press- 2x8-10
DB shoulder press- 2x8-10
Decline skull crushers- 2x8-10

Awesome! I've been looking for a M T TH F program!

Suggestions on warming up? Do I do a warm-up set of each exercise first? I'm looking to build mass.

Also, what machine could I use in lieu of doing squats on the smith machine?



I was doing this workout MWF:

Barbell Squats: 1 Set Of 8-10 Reps
Leg Extensions: 1 Set Of 8-10 Reps
Lying Leg Curls: 1 Set Of 8-10 Reps
Dumbbell Pullovers: 1 Set Of 8-10 Reps (I have a hard time doing these properly)
Military Press: 1 Set Of 8-10 Reps
Seated Cable Rows: 1 Set Of 8-10 Reps
Barbell Bench Press: 1 Set Of 8-10 Reps
Barbell Curls: 1 Set Of 8-10 Reps
Seated Triceps Press: 1 Set Of 8-10 Reps
Pullups: 1 Set Of 8-10 Reps
Bench Dips: 1 Set Of 8-10 Reps (sometimes it's hard to find an extra bench to do this)
Standing Calf Raises: 1 Set Of 8-12 Reps
Crunches: 1 Set Of 10-15 Reps

Thank you!

PS: I'd really like to build up my twig legs...