Starting a strength training program, need advice.

CptJinxx

I started weight lifting 3 months ago, while eating at a calorie deficit and now I'm 142 lbs. (I'm 5' 9")

After taking a week off for rest and mid-term exams, I want to start a new beginner's strength training program to put on some muscle slowly while keeping fat gains minimal. I decided to start eating at a calorie surplus of +10~15% of my maintenance

Now I need advice on what type of program I should go for, or would any one do?

I honestly want to start All Pro Simple Beginner's Routine, do you think it fits me?

It's basically a 3 non-consecutive days per week routine where you work your full body with compound exercises

cwolfman13

I'm not familiar with that routine in particular, but IMHO, full body routines that focus on the compound lifts are the way to go as a beginner and beyond.

Are you wanting to focus primarily mass and building muscle with some strength gain or focus on strength gains with some bulking of mass? Your answer will help determine what rep range you should be working in.

CallMeCupcakeDammit

I did All Pro, and I really liked it. Sarauk2sf had recommended it in the Eat. Train. Progress. group. http://www.myfitnesspal.com/groups/home/10118-eat-train-progress I did one round, and stopped to do something else, but I'm probably going to go back to it when I'm done, because I only have dumbbells at home, so I can't do StrongLifts or Starting Strength. I'm basically bumping this for you so you can get more advice.

CptJinxx

I'm not familiar with that routine in particular, but IMHO, full body routines that focus on the compound lifts are the way to go as a beginner and beyond.

Are you wanting to focus primarily mass and building muscle with some strength gain or focus on strength gains with some bulking of mass? Your answer will help determine what rep range you should be working in.

Wow, I thought gaining mass and adding strength are the same, since more mass means more strength and more strength comes from more mass?

Can you please tell me more about how they're different, and I'd like to focus on increasing mass since I have too little lean body mass.

Thank you!

tyrsnbdr

I'm not familiar with that routine in particular, but IMHO, full body routines that focus on the compound lifts are the way to go as a beginner and beyond.

Are you wanting to focus primarily mass and building muscle with some strength gain or focus on strength gains with some bulking of mass? Your answer will help determine what rep range you should be working in.

Wow, I thought gaining mass and adding strength are the same, since more mass means more strength and more strength comes from more mass?

Can you please tell me more about how they're different, and I'd like to focus on increasing mass since I have too little lean body mass.

Thank you!

Mass and strength are not necessarily equal. There are lots of really lean strong people. You can usually find them on farms, mills, or other physical professions. You can go from 135lbs bench press to 225# with out gaining size. You can gain significant mass doing the same feat.

Mass will come with lifting heavy, eating (a lot,) and rest.

ETA: I spel gud and typ ebeter

jayche

Working out to increase strength/power is more neurological in nature in comparison to working out for muscular hypertrophy. While there is some crossover between strength/size it does always correlate at an equal rate for everyone depending on genetics, training and nutrition.

In other words, access your goals and train towards that goal in mind.

jimmmer

I started weight lifting 3 months ago, while eating at a calorie deficit and now I'm 142 lbs. (I'm 5' 9")

After taking a week off for rest and mid-term exams, I want to start a new beginner's strength training program to put on some muscle slowly while keeping fat gains minimal. I decided to start eating at a calorie surplus of +10~15% of my maintenance

Now I need advice on what type of program I should go for, or would any one do?

I honestly want to start All Pro Simple Beginner's Routine, do you think it fits me?

It's basically a 3 non-consecutive days per week routine where you work your full body with compound exercises

All Pro SBR is a great routine. Properly test your 10RM's. Be consistent with the routine. Do it as written. Eat enough. Don't try and bro it up by adding a bunch of crap that's not needed.

CptJinxx

I started weight lifting 3 months ago, while eating at a calorie deficit and now I'm 142 lbs. (I'm 5' 9")

After taking a week off for rest and mid-term exams, I want to start a new beginner's strength training program to put on some muscle slowly while keeping fat gains minimal. I decided to start eating at a calorie surplus of +10~15% of my maintenance

Now I need advice on what type of program I should go for, or would any one do?

I honestly want to start All Pro Simple Beginner's Routine, do you think it fits me?

It's basically a 3 non-consecutive days per week routine where you work your full body with compound exercises

All Pro SBR is a great routine. Properly test your 10RM's. Be consistent with the routine. Do it as written. Eat enough. Don't try and bro it up by adding a bunch of crap that's not needed.

What's RM??! I've always wanted to know.
I'll try to stick to what you said.
The only thing that I'm not sure of how consistent I'll be able to do it is the eating enough part.
I've never eaten above my maintenance before (except for the old fatty days of course ) and the thought of it is just, you know, scary, though I would be just eating at +10~20% of my TDEE, if I plan on doing so.

Capt_Apollo

i think you should look into 5/3/1. it was designed by Jim Wendler, to keep him strong and mobile. he was a strong lifter, but he also got winded going up a flight of stairs. so he developed a program to be strong and have good cardiovascular conditioning.

https://www.dropbox.com/s/gzss70u7z8zxys8/531_2nd_edition_ebook.pdf

it's a basic strength training program centered around the four main barbell lifts- dead lift, squat, overhead press, bench press. it is split into four days, with each day being one of those main lifts, and then doing assistant work. on your off days you can do cardio, yoga, swim, or rest.

also, strstd.com for a 5/3/1 calculator.

jimmmer

I started weight lifting 3 months ago, while eating at a calorie deficit and now I'm 142 lbs. (I'm 5' 9")

After taking a week off for rest and mid-term exams, I want to start a new beginner's strength training program to put on some muscle slowly while keeping fat gains minimal. I decided to start eating at a calorie surplus of +10~15% of my maintenance

Now I need advice on what type of program I should go for, or would any one do?

I honestly want to start All Pro Simple Beginner's Routine, do you think it fits me?

It's basically a 3 non-consecutive days per week routine where you work your full body with compound exercises

All Pro SBR is a great routine. Properly test your 10RM's. Be consistent with the routine. Do it as written. Eat enough. Don't try and bro it up by adding a bunch of crap that's not needed.

What's RM??! I've always wanted to know.
I'll try to stick to what you said.
The only thing that I'm not sure of how consistent I'll be able to do it is the eating enough part.
I've never eaten above my maintenance before (except for the old fatty days of course ) and the thought of it is just, you know, scary, though I would be just eating at +10~20% of my TDEE, if I plan on doing so.

Go to bb.com and read the first 2 posts:

http://forum.bodybuilding.com/showthread.php?t=155009423&p=1093101413&posted=1

RM is your Rep Max. a 10 RM is the amount of weight you can lift for a particular exercise for 10 Reps with good form. i.e. 11 Reps with that weight would begin form breakdown or result in a missed lift.

Capt_Apollo

I'm not familiar with that routine in particular, but IMHO, full body routines that focus on the compound lifts are the way to go as a beginner and beyond.

Are you wanting to focus primarily mass and building muscle with some strength gain or focus on strength gains with some bulking of mass? Your answer will help determine what rep range you should be working in.

Wow, I thought gaining mass and adding strength are the same, since more mass means more strength and more strength comes from more mass?

Can you please tell me more about how they're different, and I'd like to focus on increasing mass since I have too little lean body mass.

Thank you!

Mass and strength are not necessarily equal. There are lots of really lean strong people. You can usually find them on farms, mills, or other physical professions. You can go from 135lbs bench press to 225# with out gaining size. You can gain significant mass doing the same feat.

Mass will come with lifting heavy, eating (a lot,) and rest.

ETA: I spel gud and typ ebeter

very very true. as you get stronger, you will get bigger, but some people train mostly for size, e.g. movie stars that have to appear strong in films.

toddis

I'm not sure it's necessary to eat that much of a surplus?

CptJinxx

I'm not sure it's necessary to eat that much of a surplus?

Do you mean that +10~20% of my maintenance calories is too much?

That would be like +250~300 calories above my TDEE, some people go like +1000 and more.

Capt_Apollo

I'm not sure it's necessary to eat that much of a surplus?

Do you mean that +10~20% of my maintenance calories is too much?

That would be like +250~300 calories above my TDEE, some people go like +1000 and more.

it's just that, most people that eat over maintenance have been lifting for a while. the people that go 1,000+ over maintenance have been lifting for years and are planning a massive bulk to increase size and strength.

you barely started lifting and are eating over maintenance. you're kinda putting the carriage in front of the horse.