Why nobody is critiquing your workout (READ THIS before making a beginner program)

[JUSA]

The link to the madcow 5 X 5 routine doesn't work, could somebody please post a newer link? Thanks.

http://stronglifts.com/madcow-5x5-training-programs/

Google it, there are lots of explanations. It's a great strength program for someone who has been lifting (correctly) for 6-12 months. If you're newer to the game, Starting Strength is probably a better program.

[JUSA]

I haven't worked out in over two months and, on top of that, I have a pretty light frame to begin with. My max bench is about 200lbs but if I do only 40 pushups my chest is sore for about the next week. Should I even bother with an intermediate program or should I just stick to a beginners program because my muscles "don't need nearly as much stimulation to shock them into growth" (considering I have a small frame AND I haven't worked out in over 2 months)?

If you've taken some time off, IMO, I would start slow and just play it by ear. I'm older so it usually takes me at least as many days I was off to get back on (so 2-3 months to "get back into shape" after a 2 month layoff), but I would guess a younger lifter would probably be back in a month or so.

Seeing as you posted this 2 months ago, though, I guess I'm probably a little late to the party on that. What did you end up doing, anyway?

[Ataglance1234]

question....

you have been here since 2004 and you have a wide degree of knowledge in working out as it is apparent by your posts..


then how come you still dont look good? no disrespect

[JUSA]

question....

you have been here since 2004 and you have a wide degree of knowledge in working out as it is apparent by your posts..

then how come you still dont look good? no disrespect

Excellent question. There are more than a few ways to hit the gym and someone can lift with different goals in mind. Some may lift for hypertrophy and focus on getting big and being lean, whereas others might focus more on heavier weight, fullbody workouts and concentrate on getting stronger. That's just two of the many ways people can train. Someone else may lift for a sport or be training to run a marathon and spend most of their time on the treadmill. For me, I'm happy being 200 pounds, fairly lean and being able to squat with 3 plates for reps with excellent form.

So what this might mean is that some scrawny idiot who is my height and weighs 50 pounds less than me might do something really stupid like talk trash over the internet to me, in the real world someone like that would **** their pants if I so much as gave him a negative glare.

Hope that clears things up for you, glad you're enjoying this thread.

[Ataglance1234]

Excellent question. There are more than a few ways to hit the gym and someone can lift with different goals in mind. Some may lift for hypertrophy and focus on getting big and being lean, whereas others might focus more on heavier weight, fullbody workouts and concentrate on getting stronger. That's just two of the many ways people can train. Someone else may lift for a sport or be training to run a marathon and spend most of their time on the treadmill. For me, I'm happy being 200 pounds, fairly lean and being able to squat with 3 plates for reps with excellent form.

So what this might mean is that some scrawny idiot who is my height and weighs 50 pounds less than me might do something really stupid like talk trash over the internet to me, in the real world someone like that would **** their pants if I so much as gave him a negative glare.

Hope that clears things up for you, glad you're enjoying this thread.

u mad e-thug?

[Ataglance1234]

Simply stating a fact, junior. Now, no thread-crapping. Go crawl back to the misc and enjoy being 150lbs over there. This section is for people who actually lift.

i am an athlete who has to stay at this weight for his entire college career. and I am about 180 right now about 11-12% bf fairly lean...

why did you get so offended, i asked you a srs question?

[Ataglance1234]

"Entire college career"

Stats: Age 19

"180 lbs, 11% bodyfat"

Stats: 157 lbs

Sense: You make none.

that pic is from last year.
i wrestle 157 for a D1 school.


oh and













Join Date:2004

Aesthetics: None

Size:Lacking

Bodyfat: High

Status: *******

[Ataglance1234]

Oh sorry. I know most people like to use their high school stats and pictures for their avatar even after putting on 30 pound of lean mass and dropping their bodyfat 3-5%. It's also highly common that people dis-inflate their stats. Most people don't like to come off as bragging, so when they're 180 pounds of lean muscle, they list themselves as being 150.

Yeah, so clearly all that nonsense I said earlier about you being a scrawny crap-talking hero behind his computer monitor don't apply to you.

Despite your pictures and stats saying otherwise, since you've now informed us that you're actually not a tiny douchebag in a loud homosexual shirt, we must now all accept that as the truth because it's well known that nobody in the history of the internet has ever lied about anything.

Please accept my apology in the spirit in which it is given.

edit: go ahead and get the last word in here, I'm done stinking up this thread with this nonsense. I'm sure you won't do anything drastic like post updated pictures of you looking swole and lean or anything that would shut me up pretty good and instead will probably just do something predictable and say, "Lol u gay haahwhahaohoo" or something comparably clever. Knock yourself out.

lol u are so mad

didnt even read your wall of text.


you feel tough behind your keyboard?

[NormB]

that pic is from last year.
i wrestle 157 for a D1 school.


oh and













Join Date:2004

Aesthetics: None

Size:Lacking

Bodyfat: High

Status: *******

whyd u post his avi over and over? dude looks like he could rip ur head off man

[RED13X]

Great sticky!!

[RED13X]

Is the GVT program any good for bulking goals? because it is (hypertrophy).

[Ibramo]

might be annoying posting this but guys is my program sh*tty?

http://forum.bodybuilding.com/showth...hp?t=136894313

[blistex]

Excellent thread ( as if that wasn't obvious ). Wish I had read it when I first started lifting weights. Would have saved me about 2 years of wasted time in the gym.

[diesel_3]

I am interested in the German Volume training. I work out in a pretty busy gym, would it be crucial if I didn't superset?

I know it's supposed to increase size, but this also seems like it would be a great fat loss routine while I do my IF diet.

[drewthetruth]

i certainly dont know as much as a professional but i do kno my own body however, i know when its sore, i know when it tells me to eat, and i know that over doing it will cause more harm than good.. you have inspired me to create my own work out plan

[paulosantos0922]

I have been and am a Moderator on some weapon related forums. We take pride in helping new guys with even the most ridiculous questions. Nobody is paying me or the other members to he'll out and answer some questions. I think it is much easier to just take a few seconds and help out a new guy then to have this sort of thinking. Most new guys come to forums for reassurance and quick advice and/or to meet new people and make friends. If people here aren't willing to help, then what is the point of the forum?

Respectfully,
Paul Santos

[Nattydread]

Great thread mate. The beginners fall victim to those 'vanity' muscles all the time without thinking about all the other muscles you have to work too. Luckily for me, as a beginner I researched what I needed to know before I even started lifting weights, and it helped that my weights at home had a chart mapped with all the exercises I could do for all the muscles. I think it is worth noting that before all beginners start out, they should at least have some idea on what they are doing.

[SimRad]

Great post, and very sound advice every newbie should follow.

[pappaseb1117]

Good for sticky. Everyone that's a 'noob' should read read read.... knowledge is key. I've seen a lot of people who after several weeks/months give up or become frustrated because they either injure themselves, plateau, or expect results that come with years of smart training within the first two months.

Good for sticky on part of linking to example routines. Everyone that's a 'noob' should read read read.... knowledge is key. I've seen a lot of people who after several weeks/months give up or become frustrated because they either injure themselves, plateau, or expect results that come with years of smart training within the first two months.

I have been and am a Moderator on some weapon related forums. We take pride in helping new guys with even the most ridiculous questions. Nobody is paying me or the other members to he'll out and answer some questions. I think it is much easier to just take a few seconds and help out a new guy then to have this sort of thinking. Most new guys come to forums for reassurance and quick advice and/or to meet new people and make friends. If people here aren't willing to help, then what is the point of the forum?

Respectfully,
Paul Santos

I agree. I don't think (from what I observed) that it's the type of approach or mentality and the type of advice they want such as to critique their workout plan but it's the "HOW" they ask. Some come in, with a post count of less than 5, post their routine "I do 3x12 sets of bench press, 2 additional sets of incline bench- how do I hit 315?" In short- I think it's how they present their questions/look for advice than the actual training method they posted- that sets some people off.

[jsgrl925ws]

haha.. good point. lots of unanswered people. i don't even bother writing something up, i was a cheerleader for 9 years and the warm up was so intensive i just try to do the same things as i had to do in high school for cheerleading twice a day and it certainly keeps one lean! maybe not necessarily for men who want to look massive of course

[3mudy]

This is a great post and I think better than the sticky that's already up because the other thread doesn't emphasize cores and pre-made programs enough. I was the typical beginner this post describes, designing my own program that I thought was pretty great, only to get shot down when I posted it for feedback. Thing is I read all the stickies and did a lot of research but it just didn't sink in until I got set straight from the feedback from posters here. There are few places where one can find consolidated beginner's info, and the articles on the bb.com main site are just a disorganized and mostly worthless mess.

[ubele]

I'm doing those excercises youtube.com/watch?v=UZT590R6x58 and got six pack easy,gonna post foto soon.

[Linus41]

Nice job!

[Linus41]

Great post!

[Linus41]

nice post!

[JFablio]

I too have built my own... 'program', and while it's working well for me so far:

1) I've done numerous things that are absolute no-no's in the structure of the program. For example, arms/shoulders on one day & back/chest the next, and heavy cardio the day after legs
2) There are too many exercises in it


Would it be unwise to augment the SS program with a couple of my own choices? My only complaint with that program is it isn't enough; it's just not rigorous or challenging enough. As it is mine includes all the exercises in Starting Strength's, but I fear my home-brewed workout will plateau in a few months or worse, I'll burn out from over-targeting muscle groups.


EDIT: "The reason why people really don't like guys altering Rippetoe's novice program is because the target audience of this program doesn't know anywhere near enough about training to make appropriate adjustments. You'll see newbs who are 135 lbs complaining about their "bicept peaks", and they want to train their upper-inner chest because it's a weak point. This is laughable simply because their entire body is one big weak link! In reality, they aren't really weak, they are simply untrained. " <-- I guess that's my answer right there; I may just plod along with my current program until Christmas break and then move to Madcow

[swerv512]

nice post!
i should have read this before i just posted my dumb thread.....

[nikafashion]

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[tsggc0330]

Great great post.

[IamDanish]

You have no idea how similar I'm to you! hahaha man I really feel I have failed 1 year of lifting, glad you made me understand and realize what I have done wrong! I'm gonna check every single program you posted here and I will start one of the as soon as tomorrow! thank you !