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  1. #1
    Registered User Shalou's Avatar
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    Which workout is better for a skinny guy have been going to gym for 2 months?

    Hello everyone reading this I've been going to gym for 2 months and I gained about 13-20 lbs (I was 92-99 before and now I'm 112) I'm not sure if I must use stronglifts or PPL could anybody give me some advices? And which workout type I should use now?

    Height: 172 cm
    Weight: 112 lbs
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    Weak and foolish OldFartTom's Avatar
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    How old are you?
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    Registered User Shalou's Avatar
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    Originally Posted by OldFartTom View Post
    How old are you?
    I'm 15
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    pay the iron price SuffolkPunch's Avatar
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    Stronglifts would be better. Save PPL for later when you have a lot more experience.

    Also, you are gaining weight a tad fast. This is fine if you are also growing height wise - but just don't go tooo nuts with the bulking. A few lbs a month is fine.
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    Eat seconds and drink whole milk
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    Registered User Oleg1975K's Avatar
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    Beginner at 15? Of course, full body.
    3 workouts per week. 8 exercises of 3-4 sets.
    from 5-6 to 8-10 reps in the set. Progression linear or double (repeats + weight)
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Registered User Shalou's Avatar
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    Originally Posted by SuffolkPunch View Post
    Stronglifts would be better. Save PPL for later when you have a lot more experience.

    Also, you are gaining weight a tad fast. This is fine if you are also growing height wise - but just don't go tooo nuts with the bulking. A few lbs a month is fine.
    I was 168 cm a month ago
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    Registered User Shalou's Avatar
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    Originally Posted by Oleg1975K View Post
    Beginner at 15? Of course, full body.
    3 workouts per week. 8 exercises of 3-4 sets.
    from 5-6 to 8-10 reps in the set. Progression linear or double (repeats + weight)
    Could you give me any good free program about full body workout? Or should I make my own one?
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    Registered User Shalou's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    Eat seconds and drink whole milk
    I like drinking milk way too much once I've consumed like 2 liters at once
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    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by Shalou View Post
    Could you give me any good free program about full body workout? Or should I make my own one?
    Stronglifts is fine. There are others in the sticky threads at the top of the forum page which would also be fine. Take your pick, it's doesn't matter a lot which one you choose.
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    Registered User Shalou's Avatar
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    Originally Posted by SuffolkPunch View Post
    Stronglifts is fine. There are others in the sticky threads at the top of the forum page which would also be fine. Take your pick, it's doesn't matter a lot which one you choose.
    Is it good if I add any exercises at the end of workout?

    Edit: I found a program like this:
    Workout A
    Squat 5x5
    Bench press 5x5
    Barbell row 5x5

    Workout B
    Squat 5x5
    Overhead press 5x5
    Deadlift 1x5
    Last edited by Shalou; 12-03-2019 at 08:23 AM.
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  12. #12
    Registered User Oleg1975K's Avatar
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    Originally Posted by Shalou View Post
    Could you give me any good free program about full body workout? Or should I make my own one?
    Newbie Program
     Duration 6-8 weeks
    general warming up
    1. Abs (any exercise) 2 x15-20 reps
    2. Squat 1-2 warm-up + 3x8-10 reps
    3. Bench press 1-2 warm-up + 3x8-10 rep
    4. Lat pulldowns 3-4x8-10 rep
    5. Calves (any exercise) 3х15-20 rep
    6.Press standing or sitting (dumbbell or barbell) 1 size + 3x8-10 rep
    7.Biceps (dumbbells or barbell) 3 x8-10 reps
    8. Hyperextension 2x10-12 reps

    3 times a week, double progression (weight, repetitions)
    1) rest between sets of 1-2 minutes, between exercises 2-3 minutes.
    2) Avoid failure. The last set in the exercise should be quite heavy, but with a margin of 1-2 reps (ideally)
    3) Warm-up: in addition to a warm-up with a bar without plates, either 1 warm-up approach with a weight of 70% of the "working" or 2 with weights of 60% and 80% of the "working" weight is done.
    Double progression example
    Workout 1 Weight X 3 sets of 8 reps
    Workout 2 weight X 3 sets of 9.9.8 reps
    Workout 3 weight X 3 sets of 9.9.9 reps ––
    Workout N weight X 3 sets of 10 reps ––
    Workout (N + 1) Weight X + 2.5-5% 3 sets of 8 reps
    -- etc.
    After 6-8 weeks, rest 5-7 days and continue to the next program.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  13. #13
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by Shalou View Post
    Is it good if I add any exercises at the end of workout?

    Edit: I found a program like this:
    Workout A
    Squat 5x5
    Bench press 5x5
    Barbell row 5x5

    Workout B
    Squat 5x5
    Overhead press 5x5
    Deadlift 1x5
    Stronglifts has a free phone app - what's not to like?

    One like Oleg's (although with some form of row added) will be very good later, but IMHO start with Stronglifts, maybe for your first 6 months?
    Opinions will differ... and I know Oleg will disagree with me
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted Monday Oct 28th@76.8, Dec 7th@73.4, target 69.x Kg.
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  14. #14
    Registered User Oleg1975K's Avatar
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    Oldfart Tom,
    Rowing I add in the next step after this program.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  15. #15
    Registered User hardyboysare's Avatar
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    Originally Posted by OldFartTom View Post
    Stronglifts has a free phone app - what's not to like?
    X2

    I agree with this and SP above. I ran StrongLifts when I started out and I still believe its a great program.

    And when you need it Mehdi (the designer of the program and website if interested OP) has that covered:-

    https://stronglifts.com/5x5/#Assistance_Work
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