A Simple Beginner's Routine part II

[lrd3]

so i picked up a treadmill.
does any one know if theres a problem having it on a carpet. it inclines and declines just fine. just curious becuse my buddy told me i need to pute wood under it instead. what could be the issue with carpet?
now back to our normal scheduled program.

[Stev05]

so i picked up a treadmill.
does any one know if theres a problem having it on a carpet. it inclines and declines just fine. just curious becuse my buddy told me i need to pute wood under it instead. what could be the issue with carpet?
now back to our normal scheduled program.

I think one of the major problems is it'll put permanent pressure points in your carpet, the wood distributes the weight better. That's all I can think of.

[lrd3]

I think one of the major problems is it'll put permanent pressure points in your carpet, the wood distributes the weight better. That's all I can think of.

ha ha... like i care if my gyms carpet gets f...ed ..... im eather in a garage tent or a garage... both have carpet. but its cheep or free stuff.
thanks for your reply. i just couldn't think of a good reson and he couldn't give me one...

[DouLou]

Nice routine, what is the reasoning behind doing 10% and 20% less on the 2nd and 3rd workouts?

I'm sure this has been asked before but 600 pages is a lot to trawl through for an answer

[robosphere]

Nice routine, what is the reasoning behind doing 10% and 20% less on the 2nd and 3rd workouts?

I'm sure this has been asked before but 600 pages is a lot to trawl through for an answer

Howdy DouLou
It's a built-in deload designed to keep your progress moving along. It seems completely simple and maybe unnecessary at the beginning. The more cycles you do, however, the more you come to appreciate the medium and light days.

[69cam]

Howdy DouLou
It's a built-in deload designed to keep your progress moving along. It seems completely simple and maybe unnecessary at the beginning. The more cycles you do, however, the more you come to appreciate the medium and light days.

Oh sooo true.^^^

[rcowell17]

So I have been scanning through the thread and I see some people only do warm-ups on the first 3 excercises and then some do them for all. Any suggestions?

Do you keep the weight the same for all 5 weeks?

[Skullster]

So I have been scanning through the thread and I see some people only do warm-ups on the first 3 excercises and then some do them for all. Any suggestions?

Do you keep the weight the same for all 5 weeks?

Go Here http://forum.bodybuilding.com/showth...hp?t=133395553

Question 1 and Question 5 in the FAQ have your answers.

[Strong_1rd_Post]

ok guys. i got a question here.

today was my last week of cycle 2. i failed on all, except for squats. i'm ALMOST there, but i failed on the final day for most of them, and on the second set for pretty much all of them - could do first set, but not complete the second sets. oh well, will do it again.

but as for squats, i completed 12 reps, 120 lbs on week 5 heavy day. but i still feel a little uneasy going up. is it okay if i REDO squats also? instead of going up 10% to 135?

[Skullster]

ok guys. i got a question here.

today was my last week of cycle 2. i failed on all, except for squats. i'm ALMOST there, but i failed on the final day for most of them, and on the second set for pretty much all of them - could do first set, but not complete the second sets. oh well, will do it again.

but as for squats, i completed 12 reps, 120 lbs on week 5 heavy day. but i still feel a little uneasy going up. is it okay if i REDO squats also? instead of going up 10% to 135?

Sure go for it. Repeat them all. You might have had a bad day is all.

[FieryTulip]

Its fine.

I repeated OHP twice just because I barely got the 12 reps. I wasn't comfortable with increasing the weight and knew if I did, I'd break form with the higher weight.

[Strong_1rd_Post]

sounds good. i think cycle 3 for me is going to go by very smooth, but i'm fine with that. the main thing is that week 5, and getting BOTH sets up, and doing it in a way, where i have complete control over the weights i lift.

thx. will repeat them all.

[FattyMcTubbs]

so i picked up a treadmill.
does any one know if theres a problem having it on a carpet. it inclines and declines just fine. just curious becuse my buddy told me i need to pute wood under it instead. what could be the issue with carpet?
now back to our normal scheduled program.

Google says dirt, dust, and carpet fibers getting stuck in the treadmill and shortening its life are the major concerns. A big rubber mat or something of the like is suggested.

[JDMbarista]

I wasn't able to make it out all week for a workout. I'm on week 3 of my second cycle. I have a chance to go today but that would pretty much be only one workout for the week. Should I just skip it and start on monday?

[syncmaster913n]

I wasn't able to make it out all week for a workout. I'm on week 3 of my second cycle. I have a chance to go today but that would pretty much be only one workout for the week. Should I just skip it and start on monday?

If it was me, I would do a medium workout today to keep the nutrients pumping nicely into the muscles, and then repeat week 3 as originally planned starting next week.

[JMS72]

I wasn't able to make it out all week for a workout. I'm on week 3 of my second cycle. I have a chance to go today but that would pretty much be only one workout for the week. Should I just skip it and start on monday?

wouldn't make a difference really, purely a choice thing. I would go and do a medium day then start week proper on Monday

[steyrsp]

I am just finished my second Cycle, thats 10 weeks on this program, strict. I have been eating 1.5-2g protein and tons of calories for 10 weeks, gained 10 lbs of weight - mostly fat, sleep 12 hours a night; however, in my opinion this workout has completely failed me.

In 10 weeks my military press is the same, squats same, bench press same, calves same, row same, SLDL minor improvement, curls improved - but curls are my genetic strong point.

If I had to guess I would say this program isn't giving my muscles enough recovery time is the problem.

May work good for younger guys who can recover fast, but its sure as hell not working for me.

[FieryTulip]

maybe you should switch to another program. remember, no program will work if your diet isn't dialed in decently. you do say you ate tons of calories. This program isn't meant for someone eating like you are going into a powerlifting competition. surplus means slightly above maintenance=just enough to give you enough energy to get through the workout and enough to help your strength gains and muscle growth. If you eat too many calories, yes, you will put on fat.

this program has been a very good one for most of the people but everyone is different.

I understand your frustration. I have the worst temper and zero patience.

I wouldn't give up on it yet. adjust your diet and try it for 2 more cycles. 2 cycles really isn't that long. can't expect miracles in 10 weeks. if that's what you want, then yes, you will need to find another program.

[robosphere]

I am just finished my second Cycle, thats 10 weeks on this program, strict. I have been eating 1.5-2g protein and tons of calories for 10 weeks, gained 10 lbs of weight - mostly fat, sleep 12 hours a night; however, in my opinion this workout has completely failed me.

In 10 weeks my military press is the same, squats same, bench press same, calves same, row same, SLDL minor improvement, curls improved - but curls are my genetic strong point.

If I had to guess I would say this program isn't giving my muscles enough recovery time is the problem.

May work good for younger guys who can recover fast, but its sure as hell not working for me.

Sorry to hear it's not working for you. I won't restate what FT just said, but I totally agree.

One thing you can't blame it on is age, though. I count 5 people on this page alone that are older than you for whom this program has worked very well

[lrd3]

Google says dirt, dust, and carpet fibers getting stuck in the treadmill and shortening its life are the major concerns. A big rubber mat or something of the like is suggested.

thanks bro...
i may just pute a sheet of ply under it.

[64509chvl]

Yup...2 cycles is just gettin started! Sounds like too many cals bud...do u count them? Like fiery said...I'd give it a couple more rounds & it doesn't matter how old u are !

[lrd3]

I am just finished my second Cycle, thats 10 weeks on this program, strict. I have been eating 1.5-2g protein and tons of calories for 10 weeks, gained 10 lbs of weight - mostly fat, sleep 12 hours a night; however, in my opinion this workout has completely failed me.

In 10 weeks my military press is the same, squats same, bench press same, calves same, row same, SLDL minor improvement, curls improved - but curls are my genetic strong point.

If I had to guess I would say this program isn't giving my muscles enough recovery time is the problem.

May work good for younger guys who can recover fast, but its sure as hell not working for me.

"tons of cals"? may not be a good option. you dont need 5000 cals a day to add clean weight. you will add weight but who wants to add weight blindly? find what level of cals you need to maintain your body weight per week. then turn it up by 75 / 100 cals a day for a week and find out what your gains are..
as fare as weather or not the program failed you or you failed to run the program is not a issue... we can all help get you back on track. or on track for the first time.... whichever it is...
how did you find your 10 rep max?
how much sleep are you getting every night?
which exercises are you failing on?
are you failing on your first set or second set of a exercise?
these are the fist few questions that come to mind... but theres much more....

[steyrsp]

maybe you should switch to another program. remember, no program will work if your diet isn't dialed in decently. you do say you ate tons of calories. This program isn't meant for someone eating like you are going into a powerlifting competition. surplus means slightly above maintenance=just enough to give you enough energy to get through the workout and enough to help your strength gains and muscle growth. If you eat too many calories, yes, you will put on fat.

this program has been a very good one for most of the people but everyone is different.

I understand your frustration. I have the worst temper and zero patience.

I wouldn't give up on it yet. adjust your diet and try it for 2 more cycles. 2 cycles really isn't that long. can't expect miracles in 10 weeks. if that's what you want, then yes, you will need to find another program.

Well thanks for the ideas; I am not complaining about fat gain though - and other than fat there is nothing negative about high calories that would affect a workout regimen; in fact in the past its been the only way I gain big and fast.

What I am complaining about is the lack of strength gains in 8 weeks; I know this is hypertrophy oriented, but you should gain some strength. My point is I know how to workout, eat, sleep, etc., and it aint working. And, I don't agree that 8-weeks isn't enough.

I am not completely dissing this workout, cause like I said I'm sure it works for people who recover fast, but I can tell now I need a split. Your muscles can be weak for up to 14 days after a workout - working the same muscles 3-times a week is just too much for me in particular, apparently. So just fair warning to those considering this workout.

[steyrsp]

Yup...2 cycles is just gettin started! Sounds like too many cals bud...do u count them? Like fiery said...I'd give it a couple more rounds & it doesn't matter how old u are !

But if you don't care about fat then there is really no such thing as too many calories in weightlifting; thats my point, the strength should be there either way. Like I said I lifted for years and found bulking at very high calories to be the way to go - and made great gains - but I also only did one muscle group per week... I just don't think the recovery is there with this program for me in particular.

[steyrsp]

"tons of cals"? may not be a good option. you dont need 5000 cals a day to add clean weight.

I'm gonna disagree with you here; bulking with 4-5000 is useful for some people - like myself, everyone is different.

how did you find your 10 rep max? Was doing many of these exercises pre-program and knew it.
how much sleep are you getting every night? 12+ hours
which exercises are you failing on? Everything, slight increase on bi's over 8 weeks, possibly slight on SLDL.
are you failing on your first set or second set of a exercise? Usually 2nd on the 11-12 rep days, just too many reps IMO - feels like cardio or something, body just gets exhausted after 9 squats; will fail around 11-12 reps, so I can never progress.

[lrd3]

I'm gonna disagree with you here; bulking with 4-5000 is useful for some people - like myself, everyone is different.

how did you find your 10 rep max? Was doing many of these exercises pre-program and knew it.
how much sleep are you getting every night? 12+ hours
which exercises are you failing on? Everything, slight increase on bi's over 8 weeks, possibly slight on SLDL.
are you failing on your first set or second set of a exercise? Usually 2nd on the 11-12 rep days, just too many reps IMO - feels like cardio or something, body just gets exhausted after 9 squats; will fail around 11-12 reps, so I can never progress.

sounds like your endurance isn't going up as quick as you would like. but honestly it does sound like you dont care about endurance and what you want is absolute brute strength gains... maybe you want a power lifters routine rather than one like this? if i can be any help to you i am more than happy to offer you what i can. but a power lifter i am not
good luck in your journey.... i think were just taking diferent journeys with iron being the onely common ground.... i do hope you find what works best for you and your gaols..

[GreyArea]

Question about the Beginner Squat litmus test...

You have to squat 2x your body weight. Let's say I'm 150 pounds. Does that mean I'm holding two 150 pound dumbbells in each hand? Or 75 in each hand? (My gym doesn't have the weight-stacking barbells)

As in, do you count your own body weight when it comes to figuring out how much weight your squatting?

Sorry for the newb question...


EDIT: nvm, did some research and you do NOT count your own weight. Carry on...

[steyrsp]

sounds like your endurance isn't going up as quick as you would like. but honestly it does sound like you dont care about endurance and what you want is absolute brute strength gains... maybe you want a power lifters routine rather than one like this? if i can be any help to you i am more than happy to offer you what i can. but a power lifter i am not
good luck in your journey.... i think were just taking diferent journeys with iron being the onely common ground.... i do hope you find what works best for you and your gaols..

Thanks for trying to help. Honestly I don't care about endurance, I am on this program for Hypertrophy - and Hypertrophy is not mutually exclusive from strength or else Ronnie Coleman couldn't squat 800 lbs. What I am saying is that 12 reps on squat seems to go into cardio territory - rather than muscle building/weightlifting. I personally think 8 reps is the magic number for a split between Hypertrophy and strength.

[PapaPumpkin]

2 Cycles down for me as well! Loving it!

steyrsp's posts should be taken as proof to all prospective beginners that this program is much more aggressive than it seems at first glance .

2 cycles is enough to give the program a fair shot. If it isn't working for you, try a program that gives you more rest. Though it seems you have that figured out already.

You have to squat 2x your body weight. Let's say I'm 150 pounds. Does that mean I'm holding two 150 pound dumbbells in each hand? Or 75 in each hand? (My gym doesn't have the weight-stacking barbells)

As in, do you count your own body weight when it comes to figuring out how much weight your squatting?

Don't count your body-weight. The litmus test is based on your estimated one rep max. It is gonna be really tough to progress on your squat using dumbbells as grip becomes a limiting factor before the muscles you are intending to work.

[PapaPumpkin]

I'm making a separate post for this because something really SHOCKING happened today during my light workout.

I mistakenly used my heavy weight on my OHP. And I got all 12 reps both sets!! I was shocked when I realized my mistake.

This is definitive proof that bench really does affect your OHP pretty substantially! I'm not going to count it as passing though, and will still repeat the weight. I only managed to complete all 12 reps due to the fact my shoulders weren't pre-stressed from the heavy benching.

I for one am no longer gonna pout about my OHP not progressing because I know they are getting sufficiently worked already through my bench!