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Posted: 8/4/2017 9:22:26 AM EDT
[#1]
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That's what I tried telling a friend of mine. She's all in on beach body and had tried to get me to stop going to the gym in favor of those at home workouts. Despite the fact her goal is pageants and I'm a USCG officer trying to be competitive for tactical interdiction teams. Apparently the concept of end goals is lost on her. She hasn't interjected as much since I posted about squatting and dead lifting in the mid 400s and posted videos of me flipping tires. I think you can get lean doing body weight exercises. But you can't get truely strong without lifting weights. Quote HistoryQuoted:
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Air squats, planks, burpees, blah blah blah ....For sure, but it's only going to get you so far. At some point you need to lift weight. She's all in on beach body and had tried to get me to stop going to the gym in favor of those at home workouts. Despite the fact her goal is pageants and I'm a USCG officer trying to be competitive for tactical interdiction teams. Apparently the concept of end goals is lost on her. She hasn't interjected as much since I posted about squatting and dead lifting in the mid 400s and posted videos of me flipping tires. I think you can get lean doing body weight exercises. But you can't get truely strong without lifting weights. |
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Posted: 8/4/2017 9:23:12 AM EDT
[#2]
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Most people no longer due manual labor like that anymore. Every farmer I see today has a round or square bailer hooked up to one of their tractors. Not that it isn't a good workout, but until someone pays me my engineering salary to bail hay, I'll have to settle for going to the gym. If you really want to get strong, go sign up to build limestone retaining walls. Hay bails aren't shit compared to 100 lb pieces of rock. 
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Posted: 8/4/2017 9:35:47 AM EDT
[#3]
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Starting strength Make sure to toss in some cardio. For my cardio I just lift weights faster... seriously 15-25% of my max and lift faster for 3 sets of 10-20, with a 60 second break. |
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Posted: 8/4/2017 9:45:29 AM EDT
[#4]
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At some point, sure. Starting is the most important part by far. You don't need equipment and gyms and fancy workouts to get started. Quote HistoryQuoted:
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Air squats, planks, burpees, blah blah blah ....For sure, but it's only going to get you so far. At some point you need to lift weight. |
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Posted: 8/4/2017 9:47:04 AM EDT
[#5]
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LOL. Quote HistoryQuoted:
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None of that makes you strong. |
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Posted: 8/4/2017 9:49:49 AM EDT
[#6]
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I just do curls for about 45 minutes every day in the squat rack. I basically look like a modern Adonis after 3 months. If you can't do that go work on a farm and get that farmer strength that is held in the highest of regards. 
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Posted: 8/4/2017 9:50:03 AM EDT
[#7]
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This. Make sure to toss in some cardio. For my cardio I just lift weights faster... seriously 15-25% of my max and lift faster for 3 sets of 10-20, with a 60 second break. Quote HistoryQuoted:
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Starting strength Make sure to toss in some cardio. For my cardio I just lift weights faster... seriously 15-25% of my max and lift faster for 3 sets of 10-20, with a 60 second break. "Cardio" is easy to obtain. Strength is not. Take advantage of the novice effect. Only add HIIT as an intermediate. |
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Posted: 8/4/2017 10:49:00 AM EDT
[#8]
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<SNIP> If you really want to get strong, go sign up to build limestone retaining walls. Hay bails aren't shit compared to 100 lb pieces of rock. 
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Posted: 8/4/2017 10:57:24 AM EDT
[#9]
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I just do curls for about 45 minutes every day in the squat rack. I basically look like a modern Adonis after 3 months. If you can't do that go work on a farm and get that farmer strength that is held in the highest of regards. 
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Posted: 8/4/2017 11:08:12 AM EDT
[#10]
It's already been covered so I will say this.
Forced adaptation is harderer than most people imagine. Most people think you lift weights, you get big, end of story. Wasting your time fucking with dumb bell kick backs and random isolation exercises is a good way to get disillusioned and disappointed over time. Newbs gain on any exercise but that will fade as your body becomes used to being exercised. Heavy compound movements are to be your focus. Anything else you do should IMPROVE and accentuate the basic 4 compound movements. And curls. Bitches love curls. 5X5 and a proper high protein diet that fits your needs. "Some" cardio and never long steady state. HIIT one or two days a week and hit your primary compounds. Accessory as needed to improve compounds. |
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Posted: 8/4/2017 11:34:42 AM EDT
[#11]
Was watching a video with a Mr. Olympia bodybuilder who was training some up and coming bodybuilder. One thing he said was that you either train for weight lifting or train for body sculpting/body building, and both are distinctly different. Anyway, point he was making was know what your goals are before you design your workout routine. And if you just want to lift heavy weights look at routines/exercises that will enable your strength to grow but may not produce as much muscle size and definition as a body builder's routine might. And if you are more concerned about your physique then look at routines/exercises that will maximize muscle growth and sculpting but may not equate to as much raw muscle strength as a weight lifter's routine might. I think that distinction is important because in this thread you are getting advice form people in both camps.
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Posted: 8/4/2017 12:07:18 PM EDT
[#12]
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What is the most basic routine that gets results? I'm not saying basic as in easy but an uncomplicated set of moves. Some of the routines I've been given seemed overly complicated for what I'm looking for. I'm looking for strength, gain a few pounds and definition. If I could add 15 pounds (doesn't seem unreasonable) that'd be great. I own a power rack, bench, 7' Olympic bar, hex bar and dumbbells. First off... You need to also do sprints after your strength excersizes to build cardio health, which gets more blood flow to the arms durring weights. That said: -5 sets of Pull-ups with rest between (however many reps is comfortable) -5 sets of curls ~15-25 reps -5 sets of bench press ~15-25 reps -5 "side carries" ie grab a bigass weight disc and walk around with it (simulates draging an animal in nature) -5 Sprints ~100 meters -Eat, high protein lunch with chicken or beef and rice or whole wheat bread and some fruit |
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Posted: 8/4/2017 12:11:18 PM EDT
[#13]
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First off... You need to also do sprints after your strength excersizes to build cardio health, which gets more blood flow to the arms durring weights. That said: -5 sets of Pull-ups with rest between (however many reps is comfortable) -5 sets of curls ~15-25 reps -5 sets of bench press ~15-25 reps -5 "side carries" ie grab a bigass weight disc and walk around with it (simulates draging an animal in nature) -5 Sprints ~100 meters -Eat, high protein lunch with chicken or beef and rice or whole wheat bread and some fruit Sounds weak. |
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Posted: 8/4/2017 12:13:16 PM EDT
[#14]
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WTF is this crap? Sounds weak. Quote HistoryQuoted:
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First off... You need to also do sprints after your strength excersizes to build cardio health, which gets more blood flow to the arms durring weights. That said: -5 sets of Pull-ups with rest between (however many reps is comfortable) -5 sets of curls ~15-25 reps -5 sets of bench press ~15-25 reps -5 "side carries" ie grab a bigass weight disc and walk around with it (simulates draging an animal in nature) -5 Sprints ~100 meters -Eat, high protein lunch with chicken or beef and rice or whole wheat bread and some fruit Sounds weak. |
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Posted: 8/4/2017 12:22:08 PM EDT
[#15]
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Well I'm open to ideas but this works for me. Daily Quote HistoryQuoted:
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First off... You need to also do sprints after your strength excersizes to build cardio health, which gets more blood flow to the arms durring weights. That said: -5 sets of Pull-ups with rest between (however many reps is comfortable) -5 sets of curls ~15-25 reps -5 sets of bench press ~15-25 reps -5 "side carries" ie grab a bigass weight disc and walk around with it (simulates draging an animal in nature) -5 Sprints ~100 meters -Eat, high protein lunch with chicken or beef and rice or whole wheat bread and some fruit Sounds weak. How much ya squat? |
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Posted: 8/4/2017 12:24:47 PM EDT
[#16]
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WTF is this crap? Sounds weak. Quote HistoryQuoted:
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First off... You need to also do sprints after your strength excersizes to build cardio health, which gets more blood flow to the arms durring weights. That said: -5 sets of Pull-ups with rest between (however many reps is comfortable) -5 sets of curls ~15-25 reps -5 sets of bench press ~15-25 reps -5 "side carries" ie grab a bigass weight disc and walk around with it (simulates draging an animal in nature) -5 Sprints ~100 meters -Eat, high protein lunch with chicken or beef and rice or whole wheat bread and some fruit Sounds weak. |
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Posted: 8/4/2017 12:36:51 PM EDT
[#17]
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How much ya bench? How much ya squat? Quote HistoryQuoted:
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First off... You need to also do sprints after your strength excersizes to build cardio health, which gets more blood flow to the arms durring weights. That said: -5 sets of Pull-ups with rest between (however many reps is comfortable) -5 sets of curls ~15-25 reps -5 sets of bench press ~15-25 reps -5 "side carries" ie grab a bigass weight disc and walk around with it (simulates draging an animal in nature) -5 Sprints ~100 meters -Eat, high protein lunch with chicken or beef and rice or whole wheat bread and some fruit Sounds weak. How much ya squat? For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol |
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Posted: 8/4/2017 12:41:09 PM EDT
[#18]
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol 
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Posted: 8/4/2017 12:44:28 PM EDT
[#19]
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol No leg day and reps more than 5 = weak sauce. |
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Posted: 8/4/2017 12:44:32 PM EDT
[#20]
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Why you no leg day bro? Quote HistoryQuoted:
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol I spend my leg energy on long walks and sprints, my heart and lungs feel amazing and I have more energy for bench |
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Posted: 8/4/2017 12:45:45 PM EDT
[#21]
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Stop making excuses as to why you're weak. Stop being retarded and get stronger. Your bone structure is irrelevant. No leg day and reps more than 5 = weak sauce. Quote HistoryQuoted:
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol No leg day and reps more than 5 = weak sauce. O my, hell no lol Reps less than 15 weak sauce 
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Posted: 8/4/2017 12:50:19 PM EDT
[#22]
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I never got much results from squats I spend my leg energy on long walks and sprints, my heart and lungs feel amazing and I have more energy for bench Curls for the girls, right babe? |
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Posted: 8/4/2017 12:52:10 PM EDT
[#23]
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Well it's probably one of, if not *the*, single most beneficial lift you can do. Are you squatting correctly? Because most dudebros I see at the gym do a few half-rep curtsies and call it good so they can go do more presses/curls. Curls for the girls, right babe? Quote HistoryQuoted:
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I never got much results from squats I spend my leg energy on long walks and sprints, my heart and lungs feel amazing and I have more energy for bench Curls for the girls, right babe? I did go all the way down and back up, I duno just wasn't my cup of tea (didn't feel amazing afterwards like other excersizes) |
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Posted: 8/4/2017 12:52:36 PM EDT
[#24]
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Reps more than 5 weak sauce? O my, hell no lol Reps less than 15 weak sauce Quote HistoryQuoted:
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol No leg day and reps more than 5 = weak sauce. O my, hell no lol Reps less than 15 weak sauce |
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Posted: 8/4/2017 12:57:37 PM EDT
[#25]
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Ok. Bench press rep challenge. Since you don't squat. Whoever reps the most over 15 wins. 1-2-3 go. Quote HistoryQuoted:
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol No leg day and reps more than 5 = weak sauce. O my, hell no lol Reps less than 15 weak sauce You sound like the beefcake who does like 250lb? I just don't get squats, they boost overall endurance?! |
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Posted: 8/4/2017 12:59:14 PM EDT
[#26]
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Well I'll have to give squats another try I did go all the way down and back up, I duno just wasn't my cup of tea (didn't feel amazing afterwards like other excersizes) Quote HistoryQuoted:
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I never got much results from squats I spend my leg energy on long walks and sprints, my heart and lungs feel amazing and I have more energy for bench Curls for the girls, right babe? I did go all the way down and back up, I duno just wasn't my cup of tea (didn't feel amazing afterwards like other excersizes) |
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Posted: 8/4/2017 12:59:37 PM EDT
[#27]
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You got me curious, what are your bench numbers? You sound like the beefcake who does like 250lb? I just don't get squats, they boost overall endurance?! And my wife calls me beefcake. |
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Posted: 8/4/2017 1:01:26 PM EDT
[#28]
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I can rep 215 like it's going out of style. And my wife calls me beefcake. Quote HistoryQuoted:
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You got me curious, what are your bench numbers? You sound like the beefcake who does like 250lb? I just don't get squats, they boost overall endurance?! And my wife calls me beefcake. Also, I'll admit one reason I'm so keen on sprints is that it "feels" amazing Like my lungs heart and veins are expanding from it. Also I don't get sick or headaches when my cardio health is good |
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Posted: 8/4/2017 1:03:38 PM EDT
[#29]
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Nice. Also, I'll admit one reason I'm so keen on sprints is that it "feels" amazing Like my lungs heart and veins are expanding from it. Also I don't get sick or headaches when my cardio health is good Quote HistoryQuoted:
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You got me curious, what are your bench numbers? You sound like the beefcake who does like 250lb? I just don't get squats, they boost overall endurance?! And my wife calls me beefcake. Also, I'll admit one reason I'm so keen on sprints is that it "feels" amazing Like my lungs heart and veins are expanding from it. Also I don't get sick or headaches when my cardio health is good The iron doesn't care how you feel. |
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Posted: 8/4/2017 1:04:21 PM EDT
[#30]
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Were you doing low weight/high reps with squats? Squats and deads are supposed to feel like dying. If you don't get a fight or flight response, you're doing it wrong. |
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Posted: 8/4/2017 1:04:41 PM EDT
[#31]
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I never got much results from squats I spend my leg energy on long walks and sprints, my heart and lungs feel amazing and I have more energy for bench Quote HistoryQuoted:
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol I spend my leg energy on long walks and sprints, my heart and lungs feel amazing and I have more energy for bench |
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Posted: 8/4/2017 1:06:36 PM EDT
[#32]
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I do low weigh high reps squats for warmup. Then switch to 4x6 for my targeted weight. Quote HistoryQuoted:
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Were you doing low weight/high reps with squats? Squats and deads are supposed to feel like dying. If you don't get a fight or flight response, you're doing it wrong. I'm sorry. 
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Posted: 8/4/2017 1:07:54 PM EDT
[#33]
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Uh. 6 reps is still high reps. I'm sorry. |
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Posted: 8/4/2017 1:08:24 PM EDT
[#34]
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I do low weigh high reps squats for warmup. Then switch to 4x6 for my targeted weight. Quote HistoryQuoted:
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Were you doing low weight/high reps with squats? Squats and deads are supposed to feel like dying. If you don't get a fight or flight response, you're doing it wrong. |
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Posted: 8/4/2017 1:09:47 PM EDT
[#35]
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My wife trains the same way... Quote HistoryQuoted:
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Well for OP it should be however much he's comfortable with while still doing 20ish reps per set For me personally I bench 165 20 reps per set (Though I've dabbled with as high as 205 but didn't get the same puffed feeling with fewer reps) I don't squat, sprints work my legs just fine. *I should mention I'm 5'7 and very thin bone structure lol I spend my leg energy on long walks and sprints, my heart and lungs feel amazing and I have more energy for bench |
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Posted: 8/4/2017 1:10:08 PM EDT
[#36]
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No one cares. #stopbeingweak |
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Posted: 8/4/2017 1:11:44 PM EDT
[#37]
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I can rep 215 like it's going out of style. And my wife calls me beefcake. Quote HistoryQuoted:
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You got me curious, what are your bench numbers? You sound like the beefcake who does like 250lb? I just don't get squats, they boost overall endurance?! And my wife calls me beefcake. |
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Posted: 8/4/2017 1:12:53 PM EDT
[#38]
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I think you're being trolled... Quote HistoryQuoted:
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You got me curious, what are your bench numbers? You sound like the beefcake who does like 250lb? I just don't get squats, they boost overall endurance?! And my wife calls me beefcake. |
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Posted: 8/4/2017 1:14:30 PM EDT
[#39]
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Trolls trolling trolls trolling trolls... Quote HistoryQuoted:
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You got me curious, what are your bench numbers? You sound like the beefcake who does like 250lb? I just don't get squats, they boost overall endurance?! And my wife calls me beefcake. 
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Posted: 8/4/2017 1:14:38 PM EDT
[#40]
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I think you're being trolled... As I was finishing up some guy was getting all pissy and staring at me casue I had bought all the boxes. So I figured when I left he might follow me and sure enough he did. I would of sold him a box or 2 but he got all lippy and I was dressed in my business attire and little did he know I rep out 215 like I it was going out of style. So I got up real close and told him one more word and he was going to get put to sleep(rear choke...maybe triangle if it got to the ground) he stepped back cussed me out and wacked away. Long story I got 16 boxes of ammo for 688 including tax. |
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Posted: 8/4/2017 1:14:57 PM EDT
[#41]
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Sounds weak. #stopbeingweak
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Posted: 8/4/2017 1:17:53 PM EDT
[#42]
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For someone who doesn't go to a gym because of how much they hate human interaction, you sure do seem to love telling people how much you hate their workouts.
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Posted: 8/4/2017 1:27:24 PM EDT
[#43]
Bench press
Barbell back squat Deadlift Power clean Barbell overhead press Bent over barbell toes Barbell shrugs Barbell curls The further you get away from compound lifts with the barbell, the worse off you'll be. Proper nutrition and adequate rest are just as important as the lifts you do. Trust me. |
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Posted: 8/4/2017 1:31:10 PM EDT
[#44]
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First off... You need to also do sprints after your strength excersizes to build cardio health, which gets more blood flow to the arms durring weights. Doing HIIT right after resistance training is a good way to die. I'm kidding, mostly. |
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Posted: 8/4/2017 1:31:39 PM EDT
[#45]
Constantly change your work outs to shock your body
Change body part combinations every couple months Go light one week , heavy next week , or every 2 weeks And You are what you eat |
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Posted: 8/4/2017 1:37:24 PM EDT
[#46]
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Posted: 8/4/2017 1:38:36 PM EDT
[#47]
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Constantly change your work outs bro to shock your body bro Change body part combinations bro every couple months bro Bro go light one week , heavy next week bro , or every 2 weeks bro And, bro, you are what you eat bro |
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Posted: 8/4/2017 2:06:49 PM EDT
[#48]
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Constantly change your work outs to shock your body Change body part combinations every couple months Go light one week , heavy next week , or every 2 weeks And You are what you eat |
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Posted: 8/4/2017 2:16:14 PM EDT
[#49]
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5x5 |
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Posted: 8/4/2017 2:16:56 PM EDT
[#50]
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thats an intermediate program. horrible advice for a beginner. Quote HistoryQuoted:
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5x5 |
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