Posted: 10/10/2013 3:33:10 PM EDT
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I know that once your body gets used to a stimuli, it adapts to it. And the results come in slower and slower. So now. I've been following this Starting Strength program that goes like this: Workout A: 3 Sets of 5 Reps: Squats 3 Sets of 5 Reps: Bench Press 1 Set of 5 Reps: Dead Lift 1 Set of Dips, As Many As You Can Do Workout B: 3 Sets of 5 Reps: Squats 3 Sets of 5 Reps: Military Press 3 Sets of 5 Reps: Bent Rows 2 Sets of Pullups, As Many As you can do Week 1 & Week 2 Monday: Workout A Wednesday: Workout B Friday: Workout A Week 3 & Week 4 Monday: Workout B Wednesday: Workout A Friday: Workout B That's basically what I am doing. Now, I am on week 5 right now and would like to add an additional lift for workout A and workout B. Any suggestions? |
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You could add some olympic lifting work (especially power cleans).
For example: On the B Day, replace the Bent over row with 5x3 power cleans. Obviously the first week or two, do many singles with an empty bar to work technique. You could continue the Bent over rows until your clean technique is up to snuff and you begin to do the power cleans (This may take a few weeks or maybe a month, watch videos, post video of yourself doing cleans so we can correct you before you go heavy). When you start doing the 5x3 power cleans, you want to do the Power Cleans BEFORE the squats, at the beginning of the workout. Speed strength before power strength! Now when you have reset a few times, and you are not going anywhere, consider 5/3/1. You can also consider focusing on core lifts and doing accessory work or short intense metcons. Day 1: Squat Press Day 2 Deadlift Chinups Day 3 Rest Day 4 Squat Bench Day 5 Power Clean Day 6 Longer metcon if you want. Day 7 Rest Metcons can be anything you want. Accessory work-Look at 5/3/1 for ideas for this. Metcons should be under 10 minutes, under 5 minutes or intervals preferred but you should not be in a working state more than 10 minutes during these (except for the day 6 metcon). Also, don't do metcons if you do accessory work. |
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Quoted: What do you suck at? I just weighed myself yesterday. I am 187 lbs Squats: 3x5 @ 215 lbs Deadlift: 1x5 @ 225 lbs Bench: 3x5 @ 160 lbs Standing Military Press: 2x5 @ 120 lbs, and 3rd set I hit muscle failure after the 4th rep Bent Rows: 2x5 @ 135 lbs, the 3rd set I hit failure after the 4th rep |
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Quoted:
What do you suck at? What do you want to be better at? Are you looking for strength or muscle or both? If you say both then you probably want muscle. That's okay, I fall into that category too. No offense, but you're first statement is wrong. The body might adapt to the same stimuli, yes, I'm being pedantic, which is why many of us choose strength. There's nobody small that squats or deadlifts 5 plates. So back to the original question...which do you suck at and what do you want? Starting Strength is a great program and at your weights you should see linear progression. |
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Quoted: What do you want to be better at? Are you looking for strength or muscle or both? If you say both then you probably want muscle. That's okay, I fall into that category too. No offense, but you're first statement is wrong. The body might adapt to the same stimuli, yes, I'm being pedantic, which is why many of us choose strength. There's nobody small that squats or deadlifts 5 plates. So back to the original question...which do you suck at and what do you want? Starting Strength is a great program and at your weights you should see linear progression. Quoted: Quoted: What do you suck at? What do you want to be better at? Are you looking for strength or muscle or both? If you say both then you probably want muscle. That's okay, I fall into that category too. No offense, but you're first statement is wrong. The body might adapt to the same stimuli, yes, I'm being pedantic, which is why many of us choose strength. There's nobody small that squats or deadlifts 5 plates. So back to the original question...which do you suck at and what do you want? Starting Strength is a great program and at your weights you should see linear progression. I must've misinterpreted what I read, but I thought I read in starting strength, every few weeks or so you want to add something to put more stress on your muscles. Figured that meant adding a new exercise every week or so. So, is my current routine fine for now, until I hit a plateau? |
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Quoted:
I must've misinterpreted what I read, but I thought I read in starting strength, every few weeks or so you want to add something to put more stress on your muscles. Figured that meant adding a new exercise every week or so. So, is my current routine fine for now, until I hit a plateau? Quoted:
Quoted:
Quoted:
What do you suck at? What do you want to be better at? Are you looking for strength or muscle or both? If you say both then you probably want muscle. That's okay, I fall into that category too. No offense, but you're first statement is wrong. The body might adapt to the same stimuli, yes, I'm being pedantic, which is why many of us choose strength. There's nobody small that squats or deadlifts 5 plates. So back to the original question...which do you suck at and what do you want? Starting Strength is a great program and at your weights you should see linear progression. I must've misinterpreted what I read, but I thought I read in starting strength, every few weeks or so you want to add something to put more stress on your muscles. Figured that meant adding a new exercise every week or so. So, is my current routine fine for now, until I hit a plateau? Well the things you add is weight 
Yeah I'd say stick with what you got for now |