|
Closed Thread
Results 4,771 to 4,800 of 9967
-
01-01-2013, 03:14 PM #4771
-
01-01-2013, 03:16 PM #4772
-
-
01-01-2013, 03:39 PM #4773
- Join Date: Dec 2012
- Location: State / Province, Sweden
- Age: 32
- Posts: 933
- Rep Power: 452
well i just recently started squatting so my squat is sh*t and i havent deadlifted either, tried it a few times , did benching first few months than i switched to dumbbells and stuck to that, i can do around 10 reps on 88lbs dumbbells on a low incline, bench i would guess my max is around 270lbs and for deadlifts i have no idea
everyone keeps telling me that i will benefit much more from these kinda routines rather than hitting each muscle once a week on a 5 day split
-
01-01-2013, 04:22 PM #4774
-
01-01-2013, 04:41 PM #4775
- Join Date: May 2012
- Location: Warsaw, Maz., Poland
- Age: 38
- Posts: 522
- Rep Power: 231
hi bro!
Thanks a lot; I actually wasn't going to post pictures but then realized I'd be "contributing" towards the lack of progress pics in this thread. Glad to see it helps to some extent.
My diet was nothing fancy, I just followed the information you'll find in the nutrition stickies. Ate below maintenance and aimed to lose around 1% of my total body weight per week. When my weight loss rate was faster than that I upped my cals a bit, when it was slower - I reduced the cals. Nothing new whatsoever. I ate more or less the same foods but every 4-5 weeks I would switch up something. I ate around 150 grams of protein per day.
-
01-01-2013, 04:43 PM #4776
- Join Date: May 2012
- Location: Warsaw, Maz., Poland
- Age: 38
- Posts: 522
- Rep Power: 231
Thanks Diet was easy for me because I have a job that I can do from home, so work never really interfered with anything. I had all the time in the world to prepare my meals whenever I wanted - something I know not everyone can affoard. The gym chalk helped me out a ton! Turned out my sweaty palms were severely hampering my progress on the SLDL.
-
-
01-01-2013, 04:44 PM #4777
-
01-01-2013, 05:57 PM #4778
-
01-01-2013, 06:03 PM #4779
-
01-01-2013, 06:24 PM #4780Cycle: 1 | Starting Weight: 200lbs
Cycle: 2 | Starting Weight: 192lbs (+1 week, i finished in 6wks)
Cycle: 3 | Starting Weight: 198lbs (Could be the holidays), I am also taking Nitrotech
Cycle: 4 | Starting Weight: 198lbs (+2weeks on C2W5 insufficient plates), using Muscletech
"ad astra per aspera"
-
-
01-01-2013, 06:34 PM #4781
The holidays didn't helped one bit. The C2 test day is a nightmare to pass and most of the time I wasn't able to start properly on a Monday.
The result is +6lbs on December alone.Cycle: 1 | Starting Weight: 200lbs
Cycle: 2 | Starting Weight: 192lbs (+1 week, i finished in 6wks)
Cycle: 3 | Starting Weight: 198lbs (Could be the holidays), I am also taking Nitrotech
Cycle: 4 | Starting Weight: 198lbs (+2weeks on C2W5 insufficient plates), using Muscletech
"ad astra per aspera"
-
01-01-2013, 06:34 PM #4782
-
01-01-2013, 06:40 PM #4783Cycle: 1 | Starting Weight: 200lbs
Cycle: 2 | Starting Weight: 192lbs (+1 week, i finished in 6wks)
Cycle: 3 | Starting Weight: 198lbs (Could be the holidays), I am also taking Nitrotech
Cycle: 4 | Starting Weight: 198lbs (+2weeks on C2W5 insufficient plates), using Muscletech
"ad astra per aspera"
-
01-01-2013, 06:40 PM #4784
Hey man you really need to update your height and weight. This will go a long way to helping people make suggestions to you. You should probably also post your lifts here. You just say your squats and deads are terrible but don't say what they are? How is anyone supposed to help you based on the information you have given?
I will say that if you are trying to gain mass and not lose fat and are not a rank beginner this probably isn't the best program for you. This program has proven to be excellent for losing weight and gaining strength and definition for overweight people. There has been almost no evidence that I have seen to show it is good for gaining and bulking.
-
-
01-01-2013, 07:00 PM #4785
-
01-01-2013, 07:30 PM #4786
Hey guys what kind of rest is recommended on this program? Idk if this would change your recommendation but at least for Cycle 1 i will be on a cut
Also, would it be ok to do RDLs rather than SLDLs? Or why should i stick with the SLDLs?Last edited by GordtheWard; 01-01-2013 at 07:55 PM.
-
01-01-2013, 08:30 PM #4787
Rest 1 minute between warmup sets and 1.5 minutes between work sets.
There is substantial confusion on whether the program is supposed to be done with SLDL or RDL. Most people agree RDL will be fine to use and will probably be safer for your back. Follow the program like this. Most people are on a cut on this as well. A you are cutting you should have great success on this if you have a decent diet. It would be helpful to everyone if you put your height and weight in your profile info.
-
01-01-2013, 08:39 PM #4788
Don't listen to the poster above^
SLDL's are there to work your lower back and hamstring complex. Squats and regular deadlifts both done heavy will fry your CNS. You can modify this program to include regular deadlifts, but then it wouldn't be a ''Simple Beginners"" routine would it?
-
-
01-01-2013, 08:53 PM #4789
I'm sorry if this has been answered - I'm sure it has but I read the first 11 pages and couldn't find it. Is the program supposed to go every other day Monday / Weds / Fri / Sun / Tues / Thurs etc... or it it supposed to be 3 work outs per week? If its 3 work outs per week when do you take 2 days in a row off? I'm on my first cycle and have been going every other day (on my 10 rep "week" now).
-
01-01-2013, 09:00 PM #4790
-
01-01-2013, 09:13 PM #4791
-
01-01-2013, 10:32 PM #4792
good idea, thanks.
that's no good new for me :-/. I'm starting this program as a newbi, with a goal to bulk up primarily- 5'10 128lbs. i really liked the idea of this program in general, and all the exercises in it, i would hate to change it for something else (probably to SS if i will have no choice).
so what do you and everyone here suggest, if someone wants to bulk up, should he skip this program and go for something else? i know there are 3 threads for this, with thousands of posts, but i don't have time to read them all (college and a job)...
-
-
01-01-2013, 10:51 PM #4793
- Join Date: Dec 2012
- Location: Kansas, United States
- Age: 34
- Posts: 168
- Rep Power: 185
im going to start this tomorrow. hopefully i can get some results!
-
01-01-2013, 11:04 PM #4794
If you are a beginner as this program intended for, and which is probably the reason why it attracted most people here in the first place, then to worry about "cutting" and "bulking" at this stage in the game is an absolute waste of time and mental resources. If you are as most people are who come here, just starting out, then no matter what program you choose to do you will experience both muscle growth and strength gains.
It is important not to put the cart before the horse. I believe the core of this routine will take anyone through many levels of fitness, and the rewards for consistency will be visible and noticeable and reflected in your strength, on a weekly basis if not daily. If you just want to move beyond skinny fat or scrawny and to look good on the beach next summer, then this is exactly the program you need to be doing. For someone who just wants some functional strength and a "nice" body, these core lifts will get you there in short enough order. The time to start thinking about cutting and bulking, and the fine details of strength vs size training (if your goal is competition),is SEVERAL YEARS AWAY for just about any genuine beginner. That is not to say that you don't need to focus on your diet if you are significantly overweight or very skinny, but most "average" guys just need to stop whining and thinking so hard, and start lifting.
And I say all this as an average guy who went through years of the mental gymnastics of "I wish I could have a better body", "I am going to try to start working out", and when I finally did it doing these basic lifts, watched my body metamorphose practically before my eyes in the space of a few months. It requires commitment, but it is not as hard and as grueling, nor does it require so much though and calculation, as we are often led to believe.Last edited by ngtvenfnty; 01-01-2013 at 11:11 PM.
-
01-01-2013, 11:10 PM #4795
-
01-01-2013, 11:59 PM #4796
-
-
01-02-2013, 02:52 AM #4797
-
01-02-2013, 05:17 AM #4798
Nice work. Best of luck on the new routine.
Medium day for me tonight. Heavy day was Monday then I went to a friends for New Years and while I was good about not drinking too much, I prob did have a little too much holiday snacks...lol
I plan on ramping up the core work and cardio for until the end of my time on this routine.There is no expiration date on being healthy.
Ten Rep Max Calculator.
http://www.naturalphysiques.com/18/o...max-calculator
-
01-02-2013, 06:38 AM #4799
Regardless of your final goals this is a great routine to start out on, even if you only do it for 3 cycles and move on. Reason I say that is because it will get you used to lifting, make sure you focus on proper technique and see where you are at in a few cycles. Again regardless of your goals this routine will gain you plenty of strength and confidence in your gym which for many is key.
-
01-02-2013, 06:41 AM #4800
Happy New Year to all, hope everyone made out okay in the past week or so. I am glad to finally get back to normal, my Christmas week was not fun as I did 2 heavy days. This week aside from New years and too much drinking etc was back on track.
Cycle 4 week 4 medium day was today, felt a lot more difficult than I expected granted I still ended up passing everything. Am looking forward to test week.
Bookmarks