User Panel
Quoted:
Read some stuff on google, listen to your body, and eat like its your fucking job. If in doubt, ask rich piana what to do. He'll tell you to eat like its your fucking job. Since january ive lost 12 inches on my waist, 2 shirt sizes, 60 pounds, and making gains constantly. Got up to a 185x6 on bench last night and 405x4 deadlift as part of my normal workout. Pretty good for 7 months in. My lifting is a mix of the old school pyramid method and 531 I eat 8 times a day, the same stuff every day. View Quote Seriously, that glob of goo is a tool bag. |
|
Quoted:
I must be in the wrong forum. Where can I find the AK section. View Quote |
|
Quoted:
I sincerely hope you aren't actually looking to Rich Piana for advice on anything, besides how to be retard and where to get PMMA injections in Mexico. Seriously, that glob of goo is a tool bag. View Quote Can that dude even wipe his own ass? |
|
Most any properly designed beginner routine will yield the greatest strength gains in the shortest time, while being both quick to perform and needing only basic equipment. You don't need anything but the core compound lifts with maybe light supplementary lifts for quite awhile, don't buy into any bullshit telling you that you need their proprietary blend of secret exercises. You don't. When I was a beginner I used Strong Lifts and Fierce 5 Novice, but starting strength or really any other reputable program will work. They're all 5X5ish with mostly core compound lifts, and will work roughly interchangeably. Follow them as designed, to a T, and don't add a bunch of dumbass curls or whatever else. They're designed the way they are for a reason, and their designers know more than you.
|
|
5x5 then once plateaued 5,3,1.
Its important to make sure you get plenty of sleep along with good diet. You should get results quickly. But again, sleep and diet are very important. |
|
|
Also, quite a few here are telling OP to do intermediate programs, and I'm not sure why. If he does them as designed he'll be in the gym significantly longer while progressing slower. Beginning programs aren't because you're a pussy and can't handle cool kid lifts, beginner programs are designed to get OP up to speed with maximized strength gains in minimal time. PHUL or any other intermediate program would be great for him in a year or so once he's got all his beginner gains out, but until then a basic full body 3x/wk 5X5ish workout is best. And no he doesn't need a bro-split, unless he wants to be in the gym even more and progress even slower. Those are good for advanced lifters, or those on gear, but everyone else is doing themselves a disservice with them. Just because they work doesn't mean they're optimal. God damnit I hate GD nutrition and fitness threads. Consider how the posters of GD look when considering their fitness advice...and yes I realize the irony of also posting in a GD fitness thread when typing that.
|
|
Quoted:
5x5 then once plateaued 5,3,1. Its important to make sure you get plenty of sleep along with good diet. You should get results quickly. But again, sleep and diet are very important. View Quote |
|
Quoted:
Have you ever been around a farm, especially one that makes hay? View Quote I grew up doing manual labor too, my 'core' is much stronger than most because of this. If he posted that he pulled 415 (or even more depending on his size) on deadlift, that would be reasonable to believe. 415 bench press is extremely impressive, even for someone that's been lifting for years. |
|
Quoted:
Yeah, that does not equal a 415 bench the first time you step foot in a gym. I grew up doing manual labor too, my 'core' is much stronger than most because of this. If he posted that he pulled 415 (or even more depending on his size) on deadlift, that would be reasonable to believe. 415 bench press is extremely impressive, even for someone that's been lifting for years. View Quote |
|
|
Quoted:
Since its not muscle tissue, could go either way. He's definitely got the droopy triceps on lock tho. http://i.imgur.com/2BRleML.jpg View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
I sincerely hope you aren't actually looking to Rich Piana for advice on anything, besides how to be retard and where to get PMMA injections in Mexico. Seriously, that glob of goo is a tool bag. Can that dude even wipe his own ass? http://i.imgur.com/2BRleML.jpg |
|
Quoted:
Quoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. Not as much as my that exercise where you pick the bar up off the ground. |
|
Quoted:
I'm not entirely sure...he kept putting on plates after I benched. There was about 4 plates on each side....sorry, not sure what they weighed. Not as much as my that exercise where you pick the bar up off the ground. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. Not as much as my that exercise where you pick the bar up off the ground. #405@140Bodyweight #WhatYouDidThere,ISeentIt |
|
Quoted:
Since its not muscle tissue, could go either way. He's definitely got the droopy triceps on lock tho. http://i.imgur.com/2BRleML.jpg View Quote Is that the fake shit that gets injected under the skin? PMMA or synthol or whatever it is called? |
|
Quoted:
I'm not entirely sure...he kept putting on plates after I benched. There was about 4 plates on each side....sorry, not sure what they weighed. Not as much as my that exercise where you pick the bar up off the ground. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. Not as much as my that exercise where you pick the bar up off the ground. |
|
Quoted:
What in the actual fuck? Is that the fake shit that gets injected under the skin? PMMA or synthol or whatever it is called? View Quote View All Quotes View All Quotes Quoted:
Quoted:
Since its not muscle tissue, could go either way. He's definitely got the droopy triceps on lock tho. http://i.imgur.com/2BRleML.jpg Is that the fake shit that gets injected under the skin? PMMA or synthol or whatever it is called? |
|
Quoted:
5x5 View Quote |
|
Whatever program you decide on, start with really light weights and advance to whatever your current strength level is over a week or two. I had been out of lifting for 3 years at one point and jumped back in the squat rack one day with similar weight I had used to be able to do and busted out a quick 3×10. Holy fuck, the next day I could barely walk, not even sure how I got dressed. I fought through it and ended up getting stronger than I ever had been, but I was close to injury at the start most likely
|
|
Quoted:
No shit one time I was at the gym and a young man maybe in his 20s come in with a member. He is dirty yet and wearing clothing from work. Dirty etc. they go to the bench and screw around a bit and we see farm kid benching 5 45s on each side like 5-6 reps. Gets up. Shakes hands exchanged money and left. The story turned out that the gym rat didn't think the farm kid was "strong" because he didn't know how much he could bench. Apparently that was his first time benching too. View Quote |
|
Use 5/3/1 for your four main lifts.
Bench Day 5/3/1 Bench Press Incline dumbbell press 4 sets of 7 Weighted dips 4 sets of 10 Some sort of chest press on the cybex machine 4x10 Cable Chest Fly 4 sets of 10 Squat Day 5/3/1 squat Back Squat 4x10 leg extensions 4x10 leg curls 4x10 Any type of abdominal exercise 4x12 Shoulder Day 5/3/1 military press 4x10 seated shoulder press 4x10 upright row 4x10 rear deltoid raise 4x10 front deltoid raise Back day 5/3/1 deadlift 4x10 deadlift 4x10 weighted pull ups 4x10 bent over barbell rows 4x12 krock rows |
|
Thanks guys! A lot of great information here. So far the 5x5 routine seems to be the most basic program.
|
|
I did 5x5 for 2 years. The first year was depressing and I barely increased my weight on anything. I even stopped doing military presses because I'd just blow out my front delt. Second year, I devoted all my time to researching diet and form. As soon as I started eating big and got my form down, my #s started going up. It was really great to actually see my work pay off. Eating clean for 3500 calories a day is a shitload of food. But that's what really made it all work. I increased my bench press 80 lbs this year.
|
|
Quoted:
Thanks guys! A lot of great information here. So far the 5x5 routine seems to be the most basic program. View Quote You download the app and it keeps track of how much to lift for each exercise. in fact, for a guy like me, it shows a little picture of what weight plates to put on the bar. Then the next time you do the exercise, it automatically adds 5 pounds. Easy peasy. There are videos on their website too. Call me a tin foil hat paranoid, but this time with this new phone, I decided not to download any apps. Instead I went into MS Word and typed up a little booklet to keep track of my lifts/exercises. Then I had office depot spiral bind it for me. Luckily, with my last smart phone I had uploaded screen caps to Facebook and or photobucket...so I now have an idea where I need to pick up with my homemade booklet. |
|
Quoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. View Quote |
|
SS & 5x5 are both very well regarded programs.
Personally I just do 10 sets/wk x big 6, plus some accessory lifts like farmers carry and landmine/dumbell/cables, listen to my body as far as how many sets and reps on a given day, mostly based on how my spine and elbows feel. My joints can't handle that 5/3/1 stuff anymore, I need more volume to make gains or I end up hurting all the time. You really do need to do all of the big six lifts though, most guys don't row enough. |
|
do lots of isolation exercises like wrist curls
500 reps of 5 lb wrist curls to bring out that definition |
|
Those of you who need more volume than what 5-3-1 provides...have you tried the "Boring But Big" variation?
|
|
Starting strength has not been said enough times.
Starting strength. |
|
This thread is relevant to my interests. I just restarted the 5x5 last night.
|
|
Quoted:
In case it wasn't made perfectly clear, Stronglifts 5X5 is an app for your smartphone. You download the app and it keeps track of how much to lift for each exercise. in fact, for a guy like me, it shows a little picture of what weight plates to put on the bar. Then the next time you do the exercise, it automatically adds 5 pounds. Easy peasy. There are videos on their website too. Call me a tin foil hat paranoid, but this time with this new phone, I decided not to download any apps. Instead I went into MS Word and typed up a little booklet to keep track of my lifts/exercises. Then I had office depot spiral bind it for me. Luckily, with my last smart phone I had uploaded screen caps to Facebook and or photobucket...so I now have an idea where I need to pick up with my homemade booklet. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Thanks guys! A lot of great information here. So far the 5x5 routine seems to be the most basic program. You download the app and it keeps track of how much to lift for each exercise. in fact, for a guy like me, it shows a little picture of what weight plates to put on the bar. Then the next time you do the exercise, it automatically adds 5 pounds. Easy peasy. There are videos on their website too. Call me a tin foil hat paranoid, but this time with this new phone, I decided not to download any apps. Instead I went into MS Word and typed up a little booklet to keep track of my lifts/exercises. Then I had office depot spiral bind it for me. Luckily, with my last smart phone I had uploaded screen caps to Facebook and or photobucket...so I now have an idea where I need to pick up with my homemade booklet. |
|
I wasted years on P90X and Insanity.
Watched this documentary I Want To Look Like That Guy and started doing MaxOT. Way less over lifting injuries, steady results and it's simple to follow. |
|
Quoted:
Since its not muscle tissue, could go either way. He's definitely got the droopy triceps on lock tho. http://i.imgur.com/2BRleML.jpg View Quote |
|
|
Quoted:
And you're 140 lbs, don't forget that part. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. |
|
I like this guys channel and what he does and how he goes about it.
https://www.youtube.com/user/strengthcamp |
|
Quoted:
Starting Strength is good, or you can try 5x5. I use 5x5 because it is simple and quick, and have seen real improvements in strength over the last six months. It's a good basic workout. https://stronglifts.com/5x5/ View Quote |
|
Quoted:
Since its not muscle tissue, could go either way. He's definitely got the droopy triceps on lock tho. http://i.imgur.com/2BRleML.jpg View Quote Evolution of the Lifting Man |
|
Quoted:
I wasted years on P90X and Insanity. Watched this documentary I Want To Look Like That Guy and started doing MaxOT. Way less over lifting injuries, steady results and it's simple to follow. View Quote Failed To Load Title |
|
|
|
Quoted:
This. And are leg extension bad to do? View Quote |
|
Quoted:
What is the most basic routine that gets results? View Quote Squat, dead lift and bench press. Use enough weight that you'll struggle/fail at 8-12 reps. Take two days off, get eight hours of sleep a night, eat lots of protein and fiber. Do it again. |
|
Quoted:
I like this, I'm used to doing this workout from football. The only problem is I can't bench press by myself. Anyone have suggestions for that? View Quote View All Quotes View All Quotes Quoted:
Quoted:
Starting Strength is good, or you can try 5x5. I use 5x5 because it is simple and quick, and have seen real improvements in strength over the last six months. It's a good basic workout. https://stronglifts.com/5x5/ Why can't you bench by yourself? |
|
Quoted:
It is sets and reps. So 5x5 would be five sets of five reps each, increasing in weight as you go until you last set is the heaviest you can do at 5 reps. 5-3-1 would be the same but the weight is increasing so that the second set is the best you can do at 3 reps, and the third set is your one-rep max. View Quote |
|
Sign up for the ARFCOM weekly newsletter and be entered to win a free ARFCOM membership. One new winner* is announced every week!
You will receive an email every Friday morning featuring the latest chatter from the hottest topics, breaking news surrounding legislation, as well as exclusive deals only available to ARFCOM email subscribers.
AR15.COM is the world's largest firearm community and is a gathering place for firearm enthusiasts of all types.
From hunters and military members, to competition shooters and general firearm enthusiasts, we welcome anyone who values and respects the way of the firearm.
Subscribe to our monthly Newsletter to receive firearm news, product discounts from your favorite Industry Partners, and more.
Copyright © 1996-2024 AR15.COM LLC. All Rights Reserved.
Any use of this content without express written consent is prohibited.
AR15.Com reserves the right to overwrite or replace any affiliate, commercial, or monetizable links, posted by users, with our own.