If i didnt bother too much about diet and just ate when i felt like it instead of pushing myself as if i was on a strict bodybuilding diet.
Am i right in saying that i wont be able to gain strength much and up my big lifts weekly due to not eating excess calories daily?
Taking in mind im an ecto.
You need the huge amount of calories in order to ramp the weight up right?
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06-06-2006, 06:56 AM #211
- Join Date: Jul 2004
- Location: United Kingdom (Great Britain)
- Posts: 15,274
- Rep Power: 6729
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06-06-2006, 08:23 AM #212
Hi got a quick question about this program. I work the following schedule and was wondering if this program can be modified.
Sun off
Mon off
Tue off
Wed off
Thur Working 13 hours
Fri Working 13 hours
Sat Working 13 hours
Does anyone have any suggestions on how I can allocate my workout times? Im a pretty thin guy so I think I really need to do some sort of Mass building workout so I have something to cut and define later. As far as BF% goes I only have my lower abdomen left that I would want to take care off, so that is something I need to include or keep in mind in how I work this program.
Thanks for your help
Currently at 159lbs, 31 yrs old, 5'10 BF about 11% to 12% w/ pocket of fat around waist { Have to get rid of this }
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06-06-2006, 03:22 PM #213
Hoollllllllllldddddddddddd on a minute
You're telling me to do only 5 reps and 3 sets????
Only 5 reps????
Ive heard the debate about doing max weight at roughly 8 reps ... or going to failure by lowering the weight and doing 12 reps.... (both call for at least 4 sets)
But whats with doing only 5 reps and 3 sets? That doesn't seem like much of a workout.
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06-06-2006, 03:27 PM #214
it is a beginner's workout. 3x5 is a good starting point for developing strength and muscle mass. Also note, most of the "4 sets, 12 rep" protocols call for hitting the muscle 1x per week. The frequency in this workout is higher.
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06-06-2006, 03:31 PM #215
Just wanted to say, awesome picture of the pendlay bent row. I'm going to try this for the first time at the gym today (also first time doing the press), and your step-by-step description is great. I've been practicing at work (w/o a bar) and even though I look ridiculous I think that I will have a good idea of what to do.
My only concern is the power clean. I read the power clean section in the book and watched the video you posted, but I'm a bit nervous to try this for the first time at a gym. I'd like to mix up the power clean/p. bent row on my b workouts. I don't really have a question about it, but I've never seen one done in person. Maybe I should just go for it.
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06-06-2006, 03:38 PM #216
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06-06-2006, 03:54 PM #217
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06-06-2006, 04:24 PM #218
- Join Date: Jul 2004
- Location: United Kingdom (Great Britain)
- Posts: 15,274
- Rep Power: 6729
Originally Posted by SizeBuilding
If you do 150lbs 3x5
Stay dedicated and work upto 260lbs 3x5 providing you eat enough, u will be bigger simple as really lol.
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06-07-2006, 03:37 PM #219
What is the opinion on high intensity interval training for off-days (cardio) while doing this program? I ask because I don't want to stray away from the program, yet I'd like to maximize fat loss while gaining muscle. I'm eating in excess of 3000 calories a day and I'm 6'2" 204lbs. Thanks!
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06-07-2006, 10:50 PM #220
I would take it easy on the HIIT. If you do cardio, do it low-intensity instead, for fat burning.
I love HIIT, but you cannot possibly train legs hard every single day and expect to succeed, IMHO.
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06-08-2006, 02:08 AM #221
What's the intensity scheme like on this program? Is there a certain percentage of your 1RM you're supposed to be working at when you begin to fail and ramp down?
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06-08-2006, 07:05 AM #222
it is individual. it is a linear progression system so you fail "when you fail"
It is generaly advised to figure out your 5-RM for a variety of exercises, start a little below that, and begin working your way up, trying to add weight each workout
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06-09-2006, 02:54 AM #223
mods: why is this not a sticky?
In WY for the summer. PM me if you are from around Wheatland!
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06-09-2006, 03:01 AM #224Originally Posted by siamesedreamIn WY for the summer. PM me if you are from around Wheatland!
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06-11-2006, 08:02 PM #225
- Join Date: May 2006
- Location: New York, New York, United States
- Age: 36
- Posts: 4,970
- Rep Power: 2195
i dont quite understand how the warm up works? can someone clarify
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06-11-2006, 08:04 PM #226
- Join Date: Apr 2006
- Location: Boise, Idaho, United States
- Age: 60
- Posts: 2,498
- Rep Power: 841
Rippetoe recommends that you first warmup by doing a few minutes on the bike prior to starting your workout. Then you should do warmup sets for each exercise. He says, "As a general rule, it is best to start with the empty bar (45 lbs.), determine the work set or sets, and then divide the difference between them into even increments. Some examples are provided in figure 5." (pg. 196)
These are the examples he provides.
Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
225 x 5 x 3 <--Work Sets
Bench Press
45 x 5 x 2
85 x 5 x 1
125 x 3 x 1
155 x 2 x 1
175 x 5 x 3 <--Work Sets
Deadlift
135 x 5 x 2
185 x 5 x 1
225 x 3 x 1
275 x 2 x 1
315 x 5 x 1 <--Work Set
Press
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 5 x 3 <--Work Sets
Power Clean
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 5 x 3<--Work Sets
He also says, "The warmup sets serve only to prepare the lifter for the work sets; they should never interfere with the work sets. As such they should be planned with this in mind. The last warmup set before the work set should never be so heavy that it interferes with the work set, but heavy enough that it allows the lifter to feel a heavier weight before he does the work sets. It might only consist of one or two reps even though the work sets are five or more reps."Patience + Persistence = Progress. (Bill Starr, The Strongest Shall Survive)
My Journal = http://forum.bodybuilding.com/showthread.php?t=871168
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06-13-2006, 08:10 AM #227
bumping this...lots of Rippetoe questions. I'd like to see this stickied.
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06-13-2006, 08:33 AM #228
- Join Date: Sep 2005
- Location: United States
- Age: 48
- Posts: 5,038
- Rep Power: 1173
I would second the sticky thing, but I think that would be a slow death to an otherwise helpful thread... no worries, you will have LOTS of chances to put up the same info over and over! In fact, maybe I'll start another "questions about Rippetoe's" thread right now.
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06-13-2006, 12:28 PM #229
hahaha...no kidding
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06-13-2006, 01:00 PM #230Originally Posted by kethnaab
the reason this isn't getting the replies and needs the bumping is because theres a thread exactly like this lol...Offering online personal training.. please PM for rates and complete info
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06-13-2006, 01:03 PM #231
Making it stickied would be a sure way for it to never be read again.
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06-14-2006, 05:33 AM #232
- Join Date: Sep 2005
- Location: United States
- Age: 48
- Posts: 5,038
- Rep Power: 1173
Originally Posted by latrell
You should have to search 100 times before you are allowed to start a thread on here, lol.
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06-14-2006, 06:57 PM #233
On the first post it says to wait a few weeks before adding arms, but you also say that you added dips and chins to the workouts. Im just about to start this workout, but ive been doing weighted dips and chins for a while, so should I start out with them or wait a few weeks? Thanks
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06-14-2006, 07:13 PM #234Originally Posted by djw46810
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06-19-2006, 09:10 PM #235
Bump
Lean body mass is my fat burner.
Disclaimer: I reserve the right to be a complete a**hole at any time.
Great quotes from BB.com:
"I disagree with people that says that high reps and low weight do not tone your muscles . High reps (20-30) do something , but I dont know what is it, I hope somebody can tell something about it"
-- piportil_l4
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06-20-2006, 12:26 AM #236
- Join Date: Nov 2005
- Location: Snarling, grunting and sweating in a squat rack
- Age: 48
- Posts: 338
- Rep Power: 226
Originally Posted by SizeBuilding
3x5 light weight = easy
3x5 5rm = difficult, exhausting, and make you hugeLast edited by Ace_frehly; 06-20-2006 at 12:33 AM.
There is no finish line.
Overtraining happens far less often than laziness.
Journal:
http://forum.bodybuilding.com/showthread.php?t=109984461
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06-23-2006, 06:52 PM #237
quick question
i tried to read all of this thread but ill be honest i skipped a page or two so i might have missed it
i just started this program and i notest you said "don't **** with the program" but you sort of did, you added chins and dips... I'm assuming you did this because you know damn well there's too many morons who will not listen to anyone and say"well there's no arm work, it must me crap" but im not one of those and i find the workout a lot with out them, at least for starters, is it ok to drop the chins and dips for the first month or so? or do i need them to get best results(also dips really bother my sholders, i hurt my right sholder playing baseball when i was a kid and i've never fully recoverd)
thank you in advance for your help
p.s. keth and canadian iron rock!!
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06-23-2006, 07:38 PM #238
monday will be my 4th week of rippetoes program.
My benchpress is sorely lagging, I've failed my 150x5x3 benchpress for two workouts now. Everything else seems to be coming along nicely. I squatted 185 today and deadlifted 235.
Would you more experienced guys(keth,canadian) recommend I drop my bench weight down to 140 and work my way back up? With say, 2lbs per workout? I'd have to get some micro plates, but thats not a big deal. Previously I have been jumping 5lbs per workout and obviously thats just too much for my benchpress to handle.
thanks!
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06-23-2006, 08:03 PM #239
- Join Date: Apr 2006
- Location: Boise, Idaho, United States
- Age: 60
- Posts: 2,498
- Rep Power: 841
If it were me, I would drop to 130 - 135 and then halve the jumps and go with 2.5 lbs or so.
Patience + Persistence = Progress. (Bill Starr, The Strongest Shall Survive)
My Journal = http://forum.bodybuilding.com/showthread.php?t=871168
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06-24-2006, 06:28 AM #240Originally Posted by MattBrass
Your reasoning is correct.
Keeping the core lifts moving upwards is the goal and focus.
Good luck!
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