So I have only been lifting on and off for about a year, never really been on a strict workout program. I maybe did it once a week, sometimes every two weeks. Now I've gotten back into it, and I was wondering if the concept of beginners having more rapid gains than experienced lifters is true. Also, would I be considered a beginner?
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06-20-2010, 02:20 PM #1
Beginner's gains - are they a real concept?
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06-20-2010, 03:00 PM #2
From what I can read, yes you are a beginner. Beginner gains do exist. What's your squat/bench/deadlift?
"Complexity for complexity's sake is dumb. Slow progress when fast is available is very poor decision making. Training indirectly with elaborate assistance exercises to raise your back squat is foolish if you can walk in the gym and add weight to your back squat."
-Madcow
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06-20-2010, 03:03 PM #3
- Join Date: Feb 2006
- Location: United States
- Age: 43
- Posts: 967
- Rep Power: 241
you're more likely to go up on weights as a beginner if thats what you're asking
Down 15% BF Up 6 % Muscle in 7 months (March, April, May, June, July, Aug, Sept 2010)
Maint / Recomp (oct 2010 - July 2011)
Aug/Sep/Oct '11 - fat loss / cut Goal: 1 lb every 5 days / (3500 cals burnt every 5 days - 400 cal deficit food | 300 cal deficit gym daily)
My Fat Stack: Fish Oil, Olive Oil, Flax, PB, Eggs, Almonds, Almond Butter, CLA
My Protein Stack: Chicken, Lean Steak, Deli Turkey, Fish, Egg Whites, Greek Yogurt, Cottage Cheese, ON Whey
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06-20-2010, 03:10 PM #4
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06-20-2010, 03:37 PM #5
Well i suppose thats how much of a beginner I am haha. I've never really done deadlifts, and squats its been quite a while, because my lower back/neck becomes sore before my leg muscles ever reach failure. So I felt that it was better to just do leg press for the time being. Wrong I know, but still, better than a back injury. As for bench, its around a 150 1RM. Pretty average i suppose, considering that thats near my bodyweight. But that also brings up a new question: On the bench, if my triceps/shoulders are becoming tired before my pecs ever feel anything, does that mean i should spend some more time on those muscles in order to raise that max higher?
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06-20-2010, 03:50 PM #6
Fix your form, for all of your lifts.
Bench:
Make sure you're tucking your shoulder blades back. This provides a stable base to press the bar. This dude Rippetoe says that a good medium grip position is when the bar is on the down position, your forearms should be vertical.
And to answer your question, nah. What's the point of doing elaborate assistance exercises to raise your bench if you can just add weight to your bench press? 150 isn't really too heavy, you can definitely make a lot of progress.
Err, for the other lifts, I'm in NO way qualified to coach form for these lifts. Your neck shouldn't be getting sore while squatting, and you should do deadlifts. Check out this coach Mark Rippetoe, and look for some of his videos. I practically learned my squat and deadlift form but looking him up on Youtube."Complexity for complexity's sake is dumb. Slow progress when fast is available is very poor decision making. Training indirectly with elaborate assistance exercises to raise your back squat is foolish if you can walk in the gym and add weight to your back squat."
-Madcow
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06-20-2010, 04:58 PM #7
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