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04-10-2011, 12:32 AM #91
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 192
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-10-2011, 03:52 AM #92
Sngo - I'm thinking of copying your program you have in your sig:
Is the intermediate program very much the same structure as the beginners program? I would like to add on some pull up/pull down exercise routine as well as upright rows -
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04-10-2011, 04:23 AM #93
- Join Date: Apr 2011
- Location: Ottawa, Ontario, Canada
- Age: 33
- Posts: 343
- Rep Power: 252
This was very helpful, thanks!
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04-10-2011, 05:04 AM #94
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,333
- Rep Power: 124754
You would have to be tilting quite a bit (not just a few degrees) for this to occur. I've been lifting for over 25 years, and this has never happened to me. Besides, you should stop before your form goes south, and if you had to choose one or the other, which would you rather experience: accidentally dropping the weights on the floor because you kept going too long with terrible form OR being trapped under weight that could kill you?
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04-10-2011, 07:53 AM #95
so i want to get lots of muscle gains. will doing this do so? What is this routine aimed to do. I dont understand
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04-10-2011, 07:57 AM #96
I'm guilty of doing the same thing this week. I feel like I picked waaay too light of a weight to start with for curls, and i found myself chatting with another lifter in the gym...lost focus, and I did 2 extra sets of curls because it just simply didn't tire me out. Of course, this was on the light day.
You probably get tired of repeating yourself over and over again, All Pro...but when you do as you did right here, it helps me remember that I'm not in a sprint...and that I should follow the program as prescribed.
So basically, even if I did choose too light of a start weight on one exercise, when the other ones stall, I"ll eventually catch up anyway...is that the idea?
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04-10-2011, 08:23 AM #97
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04-10-2011, 08:50 AM #98
I just tried squatting for the 1st time in 20 years. It was pretty pathetic. The outside of my arm (just below the shoulder on the outside behind the bicep) really hurt, my knees grinded and shook and my shoulders where the bar rested was killing me. My neck and arm still hurts and that was 10 minutes ago.
Is this normal? I'm going to have to start with a really light weight (90 lbs or less and I weight 170). What is the risk of starting with a weight too light for your work sets instead of the 10RM?
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04-10-2011, 08:56 AM #99
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04-10-2011, 09:02 AM #100
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04-10-2011, 09:24 AM #101
- Join Date: Jan 2011
- Location: Tennessee, United States
- Age: 58
- Posts: 33
- Rep Power: 0
I am about to start week 5 of cycle 2 on Monday. I have been doing ab and cardio on Tu/Th/Sat. Never had any issues until Friday. (my light day) I ran on Thursday and during my workout on Friday I really struggled with my squats and bent over rows. I could feel the fatigue in my legs. I would venture to bet cycle 3 would be almost impossible for me to pass if I kept up my 3 day cardio ab work routine. It's just something I'm going to have to tweak on if I want to keep doing it on my off days. Maybe just run a couple days a week and back down on how long I run.
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04-10-2011, 09:24 AM #102
Can I add 2 sets of wrist curls? My forearm is really lacking and they dont hinder my progress right?
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04-10-2011, 09:41 AM #103
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04-10-2011, 09:52 AM #104
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 192
Squatlover,
Intermediate program are different setup but if you are ready i can PM it to you. Intermediate program using (Squat, Bench press, Rows) as the main exercises, you can add as many exercise as you can handle therefore i add all the exercise from the beginner and others.
Honestly, i found myself gain more mass and strength with beginner program and the intermediate are so much harder.Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-10-2011, 10:25 AM #105
Why calf raises? Just to get a full body workout or is there another reason? What are the ramifications if I skip them?
I searched the original thread for an answer to this question but couldn't find one.
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04-10-2011, 10:28 AM #106
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04-10-2011, 11:04 AM #107
- Join Date: May 2010
- Location: Westminster, California, United States
- Age: 46
- Posts: 575
- Rep Power: 192
Steve H. Ngo
Currently on 12 weeks bulking program.
Starting at 165lbs with approx 12% BF.
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04-10-2011, 11:07 AM #108
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04-10-2011, 12:03 PM #109
I have a sneaking suspicion that I've wasted the last 3.33 weeks of this program.
I've been doing it like this:
25% weight set
-squats
-bench press
-rest of exercises
THEN
50% weight set
-squats
-bench press
-Rest of exercises
THEN
100% set
All exercises
THEN
100% set
all exercises
_____________________________________
Have I goofed? Should it be:
25% squats
50% squats
100% squats
100% squats
25% BP
50% BP
and so on**MISC Cigar Crew**
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04-10-2011, 12:35 PM #110
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04-10-2011, 12:38 PM #111
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04-10-2011, 12:46 PM #112
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04-10-2011, 01:02 PM #113
Hello all new to the building, need to get some strength and size, and read good things about this workout. Only did day 1 yesterday, but I had a question about the plan.
Is there no worry for your abs? Im naturally a small guy(5'7". about 130lbs), so Im toned just from being so skinny and light exercise experience in the past. From what I read I won't have to really worry about the definition as bulk up a bit, but the workout I noticed there are no ab specifics it seems.
Do one or more of these workouts help without me noticing? Or should I add an 8th exercise so that I dont have huge looking arms cuz my stomach was left behind?
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04-10-2011, 01:27 PM #114
- Join Date: Jan 2011
- Location: Tennessee, United States
- Age: 58
- Posts: 33
- Rep Power: 0
This was something that was posted waaaay back at the beginning of the first thread.
Squats - Target is Quads, but also Gluteus Maximus, Abductor, Hamstrings, Erector Spinae, Obliques and Rectus Ab's
Bench Press - Target is Pecs, but also Triceps and Shoulders
Bentover Row - Target is Back, but also glutes, hamstrings biceps and loads of others.
O/H BB Press - Target is Shoulders, but also triceps
SLDL - Target is lower back, Glutes and Hamstrings, but also Rhomboid, Lats, Quads, Ab's and Obliques
Barbell Curls - Target is Biceps
Calf raises - Calfs
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04-10-2011, 01:30 PM #115
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04-10-2011, 06:28 PM #116
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04-10-2011, 06:35 PM #117
Hey, All Pro, I'm following your advice on the cycles, reps, and sets; But, I've come up with my own routine to follow it and if you could advise, that would be awesome.
Routine:
Alternating Weeks: ABA, BAB, ABA, etc...
Week A:
Day 1:
Squats
Bench Press
Chin-Ups
Day 2:
Squats
Over Head Press
Dead Lifts
Day 3:
Squats
Bench Press
Pull-Ups
Week B:
Day 1:
Squats
Over Head Press
Chin-Ups
Day 2:
Squats
Bench Press
Dead Lifts
Day 3:
Squats
Over Head Press
Pull-Ups
Off Days:
Abs and Cardio
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04-10-2011, 06:42 PM #118
- Join Date: Oct 2003
- Location: New York, United States
- Age: 68
- Posts: 19,925
- Rep Power: 10377
Don't do squats and dead lifts in the same work out. Where is the back work, ie; rows? Use pull downs or pull overs not chin ups or pull ups for the work out. The reason is because you can't use less than body weight and adjusting the weight for those exercises is a pain in the posterior.
You could use squats, bench press, rows / dead lift, over head press, standing rows to build the core of the program. You've got the right idea. The exercise choice and work out structure just needs some fine tuning.
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04-10-2011, 06:52 PM #119
Thanks for the quick response. I'm going to reread the threads and see how I can rearrange the whole deads and squats thing. Thanks again.
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04-10-2011, 07:50 PM #120
Thinking of just going ahead and doing Rippetoe's Base Novice Program:
Workout A
Squats
Bench
Deadlift
DIPS
Workout B
Squats
Standing Press
Rows
PULLUPS/CHINS
But, with the reps, sets, and cycles that you described. Any good?
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