Those are the 2 most popular forms. I use jason's false grip due to previous wrist injuries, but mark's form would give better tension buildup at the bottom.
If you feel you had a false positive on 1 or 2 lifts, perform a single set of 10 on light day with the new weight. If you fail, it was a false positive.
03-19-2017, 05:52 PM #3361
03-20-2017, 08:15 AM #3362
Hello im new on ths one.
Anyone approve about my routine daily supplemnt i mix
Morning i eat breakfast oatmeal egg and bacon and after that i drink 1scoop of whey , 10grams of BCAA ,2 tablets of amino acid 2222 and 1cup of coffee rest for 30mins and hit the gym and after my workout i rest 30mins and i take 1 scoop whey , 5grams creatine , 2 tablets amino acid 2222
And at night going to sleep i drnk 1 scoop whey, 5grams glutamine
Is ths good or not?
Ifeel my self seriously fast gain
But im new i need more suggstion or any recommndation that i wll change?
03-20-2017, 09:46 AM #3363
The BCAA is not needed.
If you need a supplement like those above, due to dietary problems, i would look int 5-10g of an essential amino acid blend. per day.
Creatine is fine till your muscles are trained (maybe six months of lifting), after that is it worthless.
The timing of the whey also doesnt matter, you can take it any time of the day, your body will average out the protein over several days.
03-20-2017, 02:09 PM #3364
Love this routine, it's been great for a complete beginner like me.
At my cheapo gym there aren't any standard free weights; I've got access to a smith machine, pre-weighted barbells, and dumbbells. The pre-weighted barbells only go up to 60lbs. For squats and bench press I've been using the smith and everything else has been the barbells. For the remaining exercises, as I surpass the 60lb weight, should I be switching them to dumbbells or to the smith machine?
03-20-2017, 02:50 PM #3365
03-20-2017, 04:27 PM #3366
I've watched a few different form videos on the SLDL including the one at the start of this thread but still not sure - do you recommend a slight bend in the knee or can I keep my legs completely straight? I'm able to keep them straight while keeping a straight back and unrounded shoulders, and find it more comfortable without the slight bend in my knees. (Probably because my quads are feeling tired by this point). Will I still be able to keep doing this with heavier weight..?
03-20-2017, 04:58 PM #3367
After my medium workset I did two sets of 3 reps OHP with my benchpress weight. I honestly didn't notice issues with my form when I was doing it with the heavier weight set. Perhaps I just need to make this routine on light/medium days in order to get my OHP back in spec.
Thanks for all your tips over the last few months. They've helped me improve tremendously and feel better physically and mentally.
03-20-2017, 05:18 PM #3368
bend the knees as much as you like, as long as it does not cause hip drop
lower the bar till your hamstrings go tight, while maintaining a straight back
as soon as the hamstrings go tight pull back hard
You can do it just fine with straight legs, just not locked knees.
03-20-2017, 05:22 PM #3369
You can try slow and controlled for a cycle or so to get over your hump, but its going to bite you in the ass when you need to lock out a heavy weight. You wont be able to without the momentum from a hard pull/push at the start of the movement.
You could even do a hybrid of lowering the weight slowly, but pulling/pushing hard.
03-22-2017, 03:24 AM #3370
This week I finished CYCLE 3 and it looks like this:
Squats 43 kg PASS
Bench Presses 43 kg PASS
Bent-Over Rows 29 kg PASS
Overhead Barbell Presses 31 kg FAIL (I managed only 10 reps on last set)
SLDL 29 kg PASS
Barbell Curls 22 kg FAIL (I managed only 10 reps on last set)
Calf Raises 22 kg PASS
1. My barbel curl weight on Cycle 2 was to heavy (24 kg) so I worked with 22 kg on Cycle 3. I Failed again. What should I do? Do I keep the same weight (22 kg) on Cycle 3 or should I work with more or less weight?
2. My biceps are weak, you suggested me before to do a yates row with a hammer grip at the sides using the dumb bells... I didnt do that because it was to complicated to do so I just sticked with standard program. I would like to add exercise for biceps but something simple- with barbell or dumbell, it doesent matter. I woul be tankfull if you suggest me alternative, something simple.
3. Next week is Cycle 4, and I am not seeing much results. My diet is good but i still have big belly. I get around 120 g of protein daily, I watch my calories... Only thing that is not good si saturday when I go out and drink around 10 beers or 0.5 liter Jack with Cola or something like that( I eat pizza on thad day to or some other crap). But all the other day are fine.
Is my progress to slow, my arms ( triceps) are little bigger but I after 3 Cycles I dont see to much improvements on my look. Should I transfer to another routine or this is normal? When can i expect some visible results? I never skipped workout, i eat good 6 of 7 days and i started to do 1 hour of cardio weekly.
03-22-2017, 06:18 AM #3371
2) You need an accessory that is a pull with the opposite grip of your row. If you wanted something simple you could just reverse the grip of the row and do it pendlay style, 1 set to failure, on med/light days, using your normal row working weight. Else you could do kroc rows, or close grip chinups (even if they are just 10 negatives.)
3) until you get to 13% you are not going to "see" much results. Lets say you are gods gift to lifting, that means 4lbs of muscle in 3 cycles. Spread all over your carcass under a 2" layer of fat, its going to be hard to see progress. Get a 16oz steak and slap it on your arm, that is what 1lb of arm gains looks like, it is huge and slow to get that much meat in a year even.
And beginners always have lagging arms. Until the center gets strong and fills out, its not going to have the leverage to push the arms to the limit. And as you know you will not progress on curls/skull crushers unless you progress on bench/rows.
03-22-2017, 04:09 PM #3372
Just started my second cycle.
Still getting use to being back into the gym. My squats are low as I'm trying to make sure my form is perfect before I worry about going up too much. Everything else feels fine with the exception of rows which I'm starting to doubt if i'll make it through the next cycle.
03-24-2017, 02:27 AM #3373
i'm going back to the gym after years of being a desk jockey and not doing anything, i've been looking for a routine that i know is 100% 'proven', and the support on this one proves that it is.
I do have a few questions about this:
1. Line in OP saying "all 4 sets of" is referring only to the stuff that require warmup , right? So only 2 sets curls/calf? Isn't that a little low? Does that never increase even after 3-4 months?
2. To "no longer be considered a beginner" do i have to physically squat x2 my body weight? Or can i use RM calculations?
3. If i start with a weight that is lower then 80kg in any exercise , can i do the 1/4 and 1/2 warm-up with dumbbells (since bar is min 20)?
4. there is a HUGE difference in how "Stiff legged DL" and "BB Bent over rows" look in the videos below, compared to ExRx. in ExRx the execution of the Bent Over requires that the spine will parallel to the ground, while the woman in the video below has a 45 degree angle to the floor. Similarly with the "Stiff Legged deadlift", in Exrx the person goes WAY lower and also slightly arches his back. - which should i do?
5. Should i use a wide grip for the "bent over rows" and focus on traps? or close grip, to focus on Lats (i prefer as it seems that there is no lat-targeted exercise here)?
6. is there any preferred calf raise? smith? BB? anything i don't know?
7. Finally, doing some quick calculations, let's assume I'm starting the routine at 165lbs and can squat only 90lbs, for 12 reps, that makes my RM1 128LBS, that means that getting my RM1 330 (or even more, because i will gain some weight) will take 10 cycles, or 1 year - that sound like A LOT of time doing the same routine, is progress really that slow?
03-24-2017, 04:50 AM #3374
2) the program is good for 10 reps of bw bench and 10 reps of 1.25-1.5x bw squats, with a bmi of 24, and 13% bf. That is achievable in 5-7 cycles.
3) Warmups need to mimic the movement. You might be better off with just a body weight warmup with just a plastic pipe or broom handle for the first warmup, and just the bar for the 2nd warmup. You can make it easy on yourself and just do the same 10 rep warmup and the same weights all cycle. Just pick something for the 2nd set that is 66-75% of your light day and you should be good.
4) SLDL is a normal deadlift starting posistion, you can bend the knees as much as you like as long as it doesnt cause hip drop, then just bend over with a straight back till your hamstrings go tight. You should not be flexing your back like the old school SLDL, and you should not be doing them with locked knees. The bent over row should be done at a 45-60 dergree angle. The parallel to the floor version is literally a reverse bench and doesnt put on as much meat.
5) Row grip should be the same as the bench.
6) calf raise anything goes, some dont even need them if they have big calfs already.
7) If you can squat 330 in a year you are gods gift to lifting unless you are 6.3 and 250lbs. A 3 plate squat at the one year mark is considered a perfect score.
Here are some more realistic numbers based on body weights of real records:
You start off as "strong" after 1 year of lifting, and go up a category every 12-18 months.
03-24-2017, 05:58 AM #3375
tomorrow is Cycle 5/Wk 5/D1
for BO Rows I've been stuck on 105 lbs the last 3 cycles and the problem is that it's getting more difficult every cycle.
C3 - C4 was only able to do 10 reps on test day
I don' t think I'll pass it in 2 weeks, but who knows....
should I or do I need to add an accessory for it?
03-24-2017, 06:18 AM #3376
Weeks 1-2 do 10 reps all heavy 3x a week
weeks 3-4 do 11 reps all heavy 3x a week
Test week run as normal
Do weeks 1-4 rest pause style; 1 ten rep set, 2-5 breaths, do a rep, 2-5 breaths, do a rep, do this till you get in 10 or 11 rest pause reps.
If you feel like crap after week 2, we will try something else.
03-24-2017, 06:26 AM #3377
03-25-2017, 02:29 AM #3378
Many thanks to nightanole for taking the time to help us beginners. I got two questions If you don't mind
1) I would like to know if it is possible to start the program with bench press instead of squat as I always feel like it is the one exercise I struggle with the most. I much rather be fresh going into it.
Do I simply swap the order between bench and squat or is there a better schedule ?
2) What happens if +10% turns to be too much to handle ? Do I keep repeating the previous weight for the next cycle, keep on struggling on the new weight and eventually adjust to it or go for lower increment (5%-7%)?
03-25-2017, 02:53 AM #3379
03-25-2017, 05:16 AM #3380
2) if you can do 2 sets of 12, you can do 2 sets of 9 with 110% weight. Next cycle we start you off at 2 sets of 8 at 110%, so its even easier than test day. If you think your test day was false, you can test out 1-2 exercises on light day of test week, 1 set of 10 with the new weight, if you fail then repeat with the same old weight.
03-25-2017, 08:51 AM #3381
03-25-2017, 03:30 PM #3382
First let me say thank you, for taking the time to answer.
I think i understood everything except 4 and 5
4. Sadly, im uninformed and do not understand what "hip drop" means, and how can i not flex my back, i was sure it is trained statically.
5. As i haven't trained in years, im not sure if That would mean the wide grip (traps) it cost grip (lats)
Again, thank you!
And sorry for the newbie questions
03-25-2017, 05:45 PM #3383
5) The bent over row on the program is meant to put meat on you, its not a programmed in accessory to work your traps more or your lats more. Just use the grip you would use on the bench, or a little narrower. If you are dumb and always bench wide, well enjoy those few years of benching glory.
If you want any other advice, use the grip that creates the biggest ROM, it will promote the most hypertrophy. The only thing going wide does is limit ROM and put greater stress on the joints and connecting tissue. Pinkies on the 32" rings at worse, you train index fingers on the rings(widest legal grip) for a long period an you will be punching your ticket to snap city, but hey you will be able to move 10-15% more weight
03-26-2017, 02:18 AM #3384
Man, i love you - thanks to you i will have my glory days back.
I think i understand, so never let back arch, and keep knees sightly bent makes me train hamsring and gluts while working on my back isometrically - something that happens less (or not at all) in a normal DL since the legs/knees are locked at the end of the lift.
And having maximum ROM is a good rule of thumb, one that i kept ib mind last time i trained too.
03-27-2017, 03:50 AM #3385
03-27-2017, 04:25 AM #3386
03-27-2017, 09:43 AM #3387
03-27-2017, 09:51 AM #3388
03-27-2017, 11:21 AM #3389
Also about the workout. If i complete the 10 rep week, i continue to 11 and 12 and if i fail i reset the weight? Or do i add 2.5% and start over again until i complete 10 reps?
Also some quick questions:
Is it ok to change the order of the first 3 exercises? For example 1st Bench press, 2nd Squats, 3rd BORs?
What am i supposed to do if i have to wait 10-20 mins between exercises due to the rack being taken by someone else?
Is it ok to add at the end of the workout close grip chinups or should i replace with this the barbell curls?
03-27-2017, 06:14 PM #3390
- Join Date: Nov 2015
- Location: Springfield, Missouri, United States
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Well that sucks, just wait patiently although 20 mins is a long time to be waiting. If someone is using the rack for that long ask to rotate between sets.
The routine calls for curls, if you want to add chinups go for it, no reason you cannot do both.Blues Hockey is life! I live for pain and disappointment.