Long time lifter but not sure its been the right way

LovinLivinFast · 04-30-2007, 01:59 PM

There are a lot of routines posted within bodybuilding.com for a myriad of different skill levels, primarily beginner, intermediate and advanced. I've been working out for the past 10 years but I am not sure which of these labels I fit under and therefore unsure of which type of routine to follow. I've primarily followed the same type of routine the whole time I have been training:

Mon: Off

Tues: Shoulders / Tris Excercises: Standing OH press, Front Raises, Lateral Raises, Pec Deck Rear Delt, Close Grip Bench, Skull Crushers

Wedn: Legs Excercises: Squat, Leg Press, Leg Curl, Leg Ext

Thurs: Bis / Abs Excercises: Barbell Curl, Rev Side Preacher Curls, a variety of weighted ab excercises.

Fri: Off

Sat: Chest / Tris / Traps Excercises: Inc Dumbell Press, Smith Machine Flat, Decline, Flys, Dips, Cable Pressdowns

Sun: Back / Bis Excercises: Deadlift, Weighted Pullups, Barbell Rows, Inc Curl, Close Grip Curl, Wide Grip Curl

I don't really use any consistent rep ranges as I pick a weight then do as many reps as I can for that weight on three sets (not including warmup), two sets for Tris and Bis. I cycle in and out some of the excercises listed above and change the order.

My dilemma is I'd like to start a program such as Starting Strength but not sure which level I should use as I have never done a routine like that before but have been working out for a long period of time. I've gone through all the stickys and can't seem to find an answer. Any recommendations?

Thanks.

Deadlift: 400X1, Bench: 275X1, Squat(ATG): 280X1

6'1, 185 Lbs.

LovinLivinFast · 05-01-2007, 01:54 PM

bump

Andrew.Cook · 05-01-2007, 02:43 PM

I had a very similar experience. I spent MANY years working out, but having no idea what direction that was supposed to take. Because of this I actually lost a great deal of strength over the years (went from a 400lb raw bench in competition to not being able to bench 225 on a regular basis). My best advice is to start at the beginning. Even if it is a "beginner's" program, you are best served by following it as a teaching tool, and unfortunately this will most likely mean starting right at ground zero. Not a big deal and no shame in it. This is a process, not an event (bodybuilding). It takes time, and you can always learn from your mistakes.

LovinLivinFast · 05-01-2007, 05:22 PM

Thanks for the advice Andrew. Which program did you wind up doing that was able to turn it around? Any recommendations?

wannaBmoy · 05-01-2007, 05:28 PM

Quote:

Originally Posted by Andrew.Cook

I had a very similar experience. I spent MANY years working out, but having no idea what direction that was supposed to take. Because of this I actually lost a great deal of strength over the years (went from a 400lb raw bench in competition to not being able to bench 225 on a regular basis). My best advice is to start at the beginning. Even if it is a "beginner's" program, you are best served by following it as a teaching tool, and unfortunately this will most likely mean starting right at ground zero. Not a big deal and no shame in it. This is a process, not an event (bodybuilding). It takes time, and you can always learn from your mistakes.

I think alot of us can relate with this, and are probably thankful for that "beginner's" program for teaching us what we need to know to progress properly. Here's a very good beginner's program:

http://forum.bodybuilding.com/showthread.php?t=998224

Andrew.Cook · 05-02-2007, 02:28 PM

Quote:

Originally Posted by LovinLivinFast

Thanks for the advice Andrew. Which program did you wind up doing that was able to turn it around? Any recommendations?

Actually... it was HIT

I quickly moved on to 5x5 afterwards, but HIT was the first time I bothered trying to follow a program instead of just doing whatever struck my fancy. Nothing wrong with HIT, and I modified it to suit my needs... but that might not be the easiest road to take

Starting Strength is good. EDT is another that I think has great potential. I have never used EDT, but I know someone that has, and he had good results. You know what makes a good "beginner's" program? Having things clearly layed out and explained. People should develop an understanding of the who's and why's of their program. Following without understanding is bull crap. Following Mentzer HIT was goofy, but at least I understood WHY I was doing things.