A Simple Beginner's Routine part II

[Todash]

I had my c5w5 day today..stalled on shoulder press, hammergrip, and curls again...otherwise all is good. I think i have a long way to run on this still... 6'4 240 now (20+%)bf

Starting next week.. C6..
Squats 210 (never stalled)
BOR 150 (never stalled)
BP 175 (stalled twice)
SP 90 (stalled 3 times, including this cycle)
HGIBP 55 (stalled this cycle)
SLDL 247.5 (Stalled twice)
Curls 75 (stalled 3 times inc this cycle)
Calf Raise 202.5 (stalled once)

I dont think I would have stalled on anything, today was just a bad day i think. I breezed thru last week no prob. Then stall out on shoulders with 7 reps 2nd set lol. Frustrating.

[Skullster]

Just wanted to throw this out there...Skullster had made a BIG change! Was checkin out his body space & the before & after pics show some dedication! Keep cuttin man...your doin great! For those of u that that have doubts with this program & eatin at a deficit...check out his pics! Nice work!

Hey thanks for the recognition! It's much appreciated. I still have lots of fat to melt away so I am still a serious work in progress. I watched my fatceps go from 16.5 inches to 14.5 inches but today I started to see the blue color of a vein starting to show in the right light. Busted out my tape and it's back up to 15"!!! feelsgoodman.jpg

[oFactaNonVerbao]

Would it be too much if I also added hammer curls, db curls, lunges and lying tricep curls to the original beginner routine?

[64509chvl]

I had my c5w5 day today..stalled on shoulder press, hammergrip, and curls again...otherwise all is good. I think i have a long way to run on this still... 6'4 240 now (20+%)bf

Starting next week.. C6..
Squats 210 (never stalled)
BOR 150 (never stalled)
BP 175 (stalled twice)
SP 90 (stalled 3 times, including this cycle)
HGIBP 55 (stalled this cycle)
SLDL 247.5 (Stalled twice)
Curls 75 (stalled 3 times inc this cycle)
Calf Raise 202.5 (stalled once)

I dont think I would have stalled on anything, today was just a bad day i think. I breezed thru last week no prob. Then stall out on shoulders with 7 reps 2nd set lol. Frustrating.

Good work bud! Good to see more folks stickin with the program & puttin in ALOT of hard work & dedication! Keep it up!!!

[mickeymonster]

Hey thanks for the recognition! It's much appreciated. I still have lots of fat to melt away so I am still a serious work in progress. I watched my fatceps go from 16.5 inches to 14.5 inches but today I started to see the blue color of a vein starting to show in the right light. Busted out my tape and it's back up to 15"!!! feelsgoodman.jpg

Way to go Skullster!! You are an inspiration to us all.. Good luck with your training!!

[64509chvl]

Would it be too much if I also added hammer curls, db curls, lunges and lying tricep curls to the original beginner routine?

Hell yeah it would...don't add ANYTHING!!! Run it as written, if u don't, it won't work...PERIOD!

[64509chvl]

Way to go Skullster!! You are an inspiration to us all.. Good luck with your training!!

Don't sell yourself short! You're makin it happen aswell...hands down! Man u guys have dropped some pounds!

[Skullster]

Way to go Skullster!! You are an inspiration to us all.. Good luck with your training!!

Thanks my friend! Repped for the progress that you have made as well!

[Kranston]

Would it be too much if I also added hammer curls, db curls, lunges and lying tricep curls to the original beginner routine?

Only if you want curls, squats, overhead press and bench press to stall.

[Tobester4]

I just started cycle 4 this week. The third cycle was rough, and I was feeling totally beat up, luckily that has passed and my energy levels are back up. I'm loving this program and the strength gains that are occurring. Here's where I'm at and hopefully on my way up on everything.

Squat 215 (Stalled on cycle 3. Got 9 on the second set, then psyched myself out.)
Bench 145 (Stalled once on cycle 2)
Row 130 (This one's getting tough.)
OP 90
Deadlift 180
Bicep Curl 75 (Surprisingly still going strong on this one.)
Calf Raises 170

[Mak1n]

Hey guys! Going to switch for All pro's from starting strengh next week.
Can anybody plase advice me good explanation articles/video for stiff-legged deadlifts and calf raises, please?

[Mrez]

I could use a little help here, week 3 of cycle 3 was yesterday, and not surprisingly I'm starting to stall out on my bench press. My currents lift progression is as follows

Squat: 115>135 (10 lb increases per cycle)
Bench: 145>160 (stalled on second cycle, repeating 160 for the third), more on this in a moment.
BOW: 95>115 (10 lb increases per cycle, going strong on this.)
SLDL: 95>115 (10 lb increases per cycle, also doing well with this one once the lower back sorted itself out)
OHP: 95>75>85 (all over the map on this one. Failed early in cycle 1, reset the weight, crawling back. Definitely going to stall on Cycle 3).
Curl: 60>70 (5 lb increases, always have lagged on curls)
Calf Press: 200>240. Done on lite fitness calf press.

I'm 5'7, 213 lbs (and loosing again). My diet is better then it has been in the past but still needs a lot of work (cut out drinking and soda during the week, increased protein with lunch and breakfast. Still snack on office goodies laying around). Water intake has increased but not by enough yet. I fence once a week on one of my off days, and I am bodyboarding in the ocean anytime there are waves in the water. I've missed a few light days here and there during cycle 2 and 3. If I board on a lifting day, I've learned the hard way that going to the gym right after does not work. I also do 15-20 min of medium to high intensity cardio on a glider, and a simple ab routine (lots of planks and holding actions) right after my work outs. I used to do more cardio, but my patience for it is limited, esp since I'm swimming more. Oh, and confession, I had been doing triceps cable kickbacks after the main program. I'll be taking them out this week.

So for my bench, Cycle 2 went fine up until the second set on the 5th week. I failed at 11. I started cycle 3 at the same bench weight and I've been struggling with it the whole way through. I know my bench is much higher then my other weights, cause my chest is something I worked regularly, while I had never done squats, SLDL, and BOW. Is my bench screwed until everything else catches up? I think I'm gonna hit 135 on the BOW and SLDL before I stall out. I have no idea where my squats are going to stall. I'm slightly above parallel on the squats, mostly cause I know my hips tuck at the bottom and haven't been able to correct it (though it is getting there).

Anyone have any suggestions for the bench, or should I just wait it out?

[Deviant Motive]

Looks like I need to go check out some people's bodyspace pics

Nice work guys !

Keep up the hard work

[Tobester4]

I could use a little help here, week 3 of cycle 3 was yesterday, and not surprisingly I'm starting to stall out on my bench press. My currents lift progression is as follows

Squat: 115>135 (10 lb increases per cycle)
Bench: 145>160 (stalled on second cycle, repeating 160 for the third), more on this in a moment.
BOW: 95>115 (10 lb increases per cycle, going strong on this.)
SLDL: 95>115 (10 lb increases per cycle, also doing well with this one once the lower back sorted itself out)
OHP: 95>75>85 (all over the map on this one. Failed early in cycle 1, reset the weight, crawling back. Definitely going to stall on Cycle 3).
Curl: 60>70 (5 lb increases, always have lagged on curls)
Calf Press: 200>240. Done on lite fitness calf press.

I'm 5'7, 213 lbs (and loosing again). My diet is better then it has been in the past but still needs a lot of work (cut out drinking and soda during the week, increased protein with lunch and breakfast. Still snack on office goodies laying around). Water intake has increased but not by enough yet. I fence once a week on one of my off days, and I am bodyboarding in the ocean anytime there are waves in the water. I've missed a few light days here and there during cycle 2 and 3. If I board on a lifting day, I've learned the hard way that going to the gym right after does not work. I also do 15-20 min of medium to high intensity cardio on a glider, and a simple ab routine (lots of planks and holding actions) right after my work outs. I used to do more cardio, but my patience for it is limited, esp since I'm swimming more. Oh, and confession, I had been doing triceps cable kickbacks after the main program. I'll be taking them out this week.

So for my bench, Cycle 2 went fine up until the second set on the 5th week. I failed at 11. I started cycle 3 at the same bench weight and I've been struggling with it the whole way through. I know my bench is much higher then my other weights, cause my chest is something I worked regularly, while I had never done squats, SLDL, and BOW. Is my bench screwed until everything else catches up? I think I'm gonna hit 135 on the BOW and SLDL before I stall out. I have no idea where my squats are going to stall. I'm slightly above parallel on the squats, mostly cause I know my hips tuck at the bottom and haven't been able to correct it (though it is getting there).


Anyone have any suggestions for the bench, or should I just wait it out?

If you're above parallel on squats try widening your stance first which will open up your hips more and should allow you to squat lower. If that doesn't help, then unfortunately, you may want to lower your weight until you can hit parallel otherwise your squat isn't working your muscles as completely as it could. Stopping above parallel puts most of the focus on your quads and takes emphasis off of your glutes and hamstrings.

[Moulson]

For me I noticed the biggest "gains" started around Cycle Three. I was still trying to "dial in" the correct amount of calories during Cycle One, once I hit the correct amount of calories the weight gain took off. Weight gain will depend on how many calories you consume. I am on Cycle Six of this program and I take detailed measurements after every cycle and and least for me I am still recording gains.

First take detailed measurements of your chest, waist, forearms, biceps, etc., if you have not done so already. Second determine how many calories you need to gain weight by following the simple rule of body weight x 10 to lose weight, body weight x 15 to maintain weight, and body weight x 20 to gain weight. Once you have determined how many calories you need to gain weight, tape your waist and if it is increasing faster than the other measurements then you are gaining too much fat and adjust your calories accordingly. To double check that, record your unflexed bicep and your flexed bicep. If unflexed is gaining size faster than flexed then you are gaining too much fat.

Also make sure you record what you eat, don't guess. I use fitday.com, other people use myfitnesspal.com. Be sure to hit 40 percent carbs, 40 percent protein and 20 percent of fat every day. I cannot stress this enough. When I started recording everything I realized just how far I was off from the 40/40/20 rule. I started off on this program at 151 pounds, I am 175 now and I am 45 years old.

Thanks for the response.

I have gained 10lbs in 10 weeks, which by all accounts is a right on track. Like you said, that is through counting calories and tracking my meals. What i haven't done, is take measurements. I have been going by the scale and mirror.

My question still stands though, how much muscle are you really putting on in the early cycles versus later cycles when it start to get tough?

[Moulson]

Damn, sprained ankle. I can't continue the program as its laid out. Squats, dead lifts and calf lifts are out of the question. I want to continue as best as possible. Can I substitute any exercises for these three?

I have read that any routine that doesn't include squats and deads, is half as effective and doesn't stimulate the body's CNS limiting growth. Any truth in this?

[Jabbar]

I'm kinda stumped on what type of cardio to do on my off days. I've been used to doing 20 min low intensity (140bpm) cardio on off days and right after workout. I want to try HIIT because I keep seeing good things about it on the site but I don't want to stall my lifts. My BF% is too high to make any assessment. I'm following the program to a tee but I just want to figure out the best way to get the fat loss progressing. So, slow or HIIT cardio? Only on off days vs right after a the lifting session?

[Kranston]

Thanks for the response.

I have gained 10lbs in 10 weeks, which by all accounts is a right on track. Like you said, that is through counting calories and tracking my meals. What i haven't done, is take measurements. I have been going by the scale and mirror.

My question still stands though, how much muscle are you really putting on in the early cycles versus later cycles when it start to get tough?

Well, I took a look at my log and my measurements and I will provide my "gains" as an example. Your mileage may vary. I will use my biceps as an example. In the first cycle I was still trying to dial in the calories and macro's and still learning the correct forms and such, so the "gains" were negligible. So I will go with Cycles 2 to Cycles 5. Each Cycle is a measurement from the previous cycle.

Cycle 2: .187 inch increase
Cycle 3: .188 inch increase
Cycle 4: .282 inch increase
Cycle 5: .390 inch increase

Now keep in mind I could not accurately measure body fat from cycle to cycle so it would be hard to determine actual lean body mass. But I tried to keep my waist at a consistent measurement. This is far from an accurate scientific assessment, but at least for me I am seeing bigger gains in the later cycles. This could have to do with a lot of factors, learning the proper form, diet, etc. I suspect that the increases do not follow at the same level as you progress later in the routine and it starts to taper off.

[TheBirchman]

Cycle 3 Week 3 coming up. Can definitely tell things are getting harder in a hurry. Still having a good time with this going on 13 weeks.

[ThreeRivers]

So I accidentally did a medium on what should have been a heavy day

Should I just do medium, heavy, light this week?

[traineeh]

No, just re-do the medium then the light. Then start over the next week starting with heavy.

[Moulson]

Well, I took a look at my log and my measurements and I will provide my "gains" as an example. Your mileage may vary. I will use my biceps as an example. In the first cycle I was still trying to dial in the calories and macro's and still learning the correct forms and such, so the "gains" were negligible. So I will go with Cycles 2 to Cycles 5. Each Cycle is a measurement from the previous cycle.

Cycle 2: .187 inch increase
Cycle 3: .188 inch increase
Cycle 4: .282 inch increase
Cycle 5: .390 inch increase

Now keep in mind I could not accurately measure body fat from cycle to cycle so it would be hard to determine actual lean body mass. But I tried to keep my waist at a consistent measurement. This is far from an accurate scientific assessment, but at least for me I am seeing bigger gains in the later cycles. This could have to do with a lot of factors, learning the proper form, diet, etc. I suspect that the increases do not follow at the same level as you progress later in the routine and it starts to taper off.

That indeed does answer my question

Seems your bicep's grew exponentially. I think most people will also take time to adjust and will have similar results if they don't correctly. Reps.

[lrd3]

I just spit on myself!!! WTF, lol! I thought we had u straightened out for med day, that's why I said it will be easier since you wouldn't be doing so much!
OK, so NOW your next work out will be super easy, lol!

that was nice. day 3 - week 1 - cycle 1 down....its a start.
seems like the hardest part for me is getting started. . . . but once i get going im glad im doing it..
getting this program down Pat is important me. and your a great part of me sticking with it so fare.
so just wanted to thank you again for all your help here.

[64509chvl]

that was nice. day 3 - week 1 - cycle 1 down....its a start.
seems like the hardest part for me is getting started. . . . but once i get going im glad im doing it..
getting this program down Pat is important me. and your a great part of me sticking with it so fare.
so just wanted to thank you again for all your help here.

Right on man...glad I kept u motivated! U had a rough start no doubt, lol! A little confusion, that's all! You'll get it down real soon & just wait till your runnin it for 2-3 cycles...you're gonna love it!

[64509chvl]

Cycle 3 Week 3 coming up. Can definitely tell things are getting harder in a hurry. Still having a good time with this going on 13 weeks.

You're lovin it right now aren't u!!! That was my favorite time on the program...mid 3rd cycle! I still really like it, just more of a love/hate relationship right now with it, LMFAO!!! Still
working for me though...gotta love it!

[mofarmboy77]

end of week2 for me and i'm lovin it so far. a few questions though how much cardio should i be doing? i'm currnetly 5-11 162 and jut came off of a round of p90x before starting this program. my goal is to end up a lean 170-175 no matter how long it takes. currently i've been doing 15min of abs and 45min of cardio on my off days which includes jogging,trail running and some kickboxing is this too much. i'm also taking in right around 2800calories daily. 200 protein 70fat 280carbs.
thanks
seth

[Manny700HR]

ay man...are we doing all these exercises with barbells that we can? can someone clarify this? i google certain exercises and its show like...different versions of how to do one, whether its dumbbell/barbell/ OR lift in front of face/behind head...

can someone clarify which variations for each exercise is best?

also people look at me dumb as HELL when im a beginner and they ask what kinda program im doing, i say....3 days a week, full bodys, they say im gonna snap my sh*t ALL UP...?

[Deviant Motive]

end of week2 for me and i'm lovin it so far. a few questions though how much cardio should i be doing? i'm currnetly 5-11 162 and jut came off of a round of p90x before starting this program. my goal is to end up a lean 170-175 no matter how long it takes. currently i've been doing 15min of abs and 45min of cardio on my off days which includes jogging,trail running and some kickboxing is this too much. i'm also taking in right around 2800calories daily. 200 protein 70fat 280carbs.
thanks
seth

You are already lean. If you are trying to gain to 175, you don't need to be doing all of that cardio. Plus you might want to up those calories. Hell, for a while, I was eating about 2200 daily and did zero cardio. As you can see, I'm only 5'3 114lbs. I got some good strength gains and was actually showing some muscle.

IMO, you aren't going to get to 175 if you aren't eating more. Then adding in a **** load of cardio isn't going to help.

[Mak1n]

Guys, is it possible to switch Bentover Row to T-Bar Row? Or it's something like in SS you HAVE to do bent over row no matter what?
I just can really feel that T-Bar row is working out my back.
And another question if I do Bent Over Rows should I deload after each rep?

[Kranston]

Guys, is it possible to switch Bentover Row to T-Bar Row? Or it's something like in SS you HAVE to do bent over row no matter what?
I just can really feel that T-Bar row is working out my back.
And another question if I do Bent Over Rows should I deload after each rep?

If you are not feeling like you are working out your back with Bent Over Rows, then you are not doing them correctly. There is no deload, you are holding onto the bar the entire time, do not confuse this with Pendlay Rows.