cant seem to build strenght...help
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rheddmobile wrote: »Just to clarify when people are telling you to do 'resistance training' they're not talking about resistance against the helpful advice they're offering.
You've come with a question, lots of people have offered excellent advice, suggestions and insight but you seem to be flatly ignoring it all. Are you really just looking for someone to agree with the approach you've already decided on so you can feel better about it?
why are all these machines at the gym anyways if all im supposed to do are just powerlift exercises 3 times a week?
whats the point of sitting leg curl or shoulder press or biceps cable extension if im not supposed to do them at all
? who are these exercises meant for then?
They are meant to make the people who make machines rich and to make the gym look fancy to people who don’t know better. Some machines have usefulness for people who are advanced enough to need to target specific small muscle groups, but a lot of them such as ab rotators have no valid function whatsoever.
There are also people who actually are helped by machines for some exercises due to needing to rehab from an injury, surgery, etc. I'm sure there are also people, for better or worse, who wouldn't do any strength training if machines weren't available due to a lack of confidence and/or knowhow. They allow people to step foot in the door who otherwise wouldn't.8 -
Just to clarify when people are telling you to do 'resistance training' they're not talking about resistance against the helpful advice they're offering.
You've come with a question, lots of people have offered excellent advice, suggestions and insight but you seem to be flatly ignoring it all. Are you really just looking for someone to agree with the approach you've already decided on so you can feel better about it?
why are all these machines at the gym anyways if all im supposed to do are just powerlift exercises 3 times a week?
whats the point of sitting leg curl or shoulder press or biceps cable extension if im not supposed to do them at all
? who are these exercises meant for then?
body builders that are trying to get their muscles to look a certian way.
shoulder press is part of the prorgam.. isn't it 2 days bench one day shoulder press?0 -
Just to clarify when people are telling you to do 'resistance training' they're not talking about resistance against the helpful advice they're offering.
You've come with a question, lots of people have offered excellent advice, suggestions and insight but you seem to be flatly ignoring it all. Are you really just looking for someone to agree with the approach you've already decided on so you can feel better about it?
why are all these machines at the gym anyways if all im supposed to do are just powerlift exercises 3 times a week?
whats the point of sitting leg curl or shoulder press or biceps cable extension if im not supposed to do them at all
? who are these exercises meant for then?
body builders that are trying to get their muscles to look a certian way.
shoulder press is part of the prorgam.. isn't it 2 days bench one day shoulder press?
If it's one of the two basic programs we've focused on this thread, then the "shoulder press" is the equivalent of "overhead press". In either case, every other workout is bench v overhead. I.e. Workout A would have Squat/Bench/Rows and Workout B would have Squat/Overhead/Deadlift. On a M/W/F schedule you would have A/B/A, then B/A/B.1 -
11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).10 -
One more thing I wanted to mention in this thread regarding why using barbell training is so effective.
Aside from everything that has been mentioned before, one of the biggest advantages to training with a barbell is that is simple to control the "dose". What I mean by that is that the incremental weight changes can be very small between one workout and the next. It's much easier to adequately "dose" a barbell movement than it is a dumb bell movement (not that dumb bell movements are bad - many are quite good). But for specifically working on strength gains - especially at the novice level, barbells are the easiest to consistently build (and measure) strength.
And, as a novice, if you do this phase right, its the one and only time in your life where your gains will go quickly.
So don't just do the program. Make sure you read literature on it. And once again - do it as it is designed.2 -
Silentpadna wrote: »Just to clarify when people are telling you to do 'resistance training' they're not talking about resistance against the helpful advice they're offering.
You've come with a question, lots of people have offered excellent advice, suggestions and insight but you seem to be flatly ignoring it all. Are you really just looking for someone to agree with the approach you've already decided on so you can feel better about it?
why are all these machines at the gym anyways if all im supposed to do are just powerlift exercises 3 times a week?
whats the point of sitting leg curl or shoulder press or biceps cable extension if im not supposed to do them at all
? who are these exercises meant for then?
body builders that are trying to get their muscles to look a certian way.
shoulder press is part of the prorgam.. isn't it 2 days bench one day shoulder press?
If it's one of the two basic programs we've focused on this thread, then the "shoulder press" is the equivalent of "overhead press". In either case, every other workout is bench v overhead. I.e. Workout A would have Squat/Bench/Rows and Workout B would have Squat/Overhead/Deadlift. On a M/W/F schedule you would have A/B/A, then B/A/B.
I know, he keeps saying there are only 3 exercises... there are 5 (squat, dead, bench OHP, row) only 3 per day, but 5 in total5 -
Silentpadna wrote: »Just to clarify when people are telling you to do 'resistance training' they're not talking about resistance against the helpful advice they're offering.
You've come with a question, lots of people have offered excellent advice, suggestions and insight but you seem to be flatly ignoring it all. Are you really just looking for someone to agree with the approach you've already decided on so you can feel better about it?
why are all these machines at the gym anyways if all im supposed to do are just powerlift exercises 3 times a week?
whats the point of sitting leg curl or shoulder press or biceps cable extension if im not supposed to do them at all
? who are these exercises meant for then?
body builders that are trying to get their muscles to look a certian way.
shoulder press is part of the prorgam.. isn't it 2 days bench one day shoulder press?
If it's one of the two basic programs we've focused on this thread, then the "shoulder press" is the equivalent of "overhead press". In either case, every other workout is bench v overhead. I.e. Workout A would have Squat/Bench/Rows and Workout B would have Squat/Overhead/Deadlift. On a M/W/F schedule you would have A/B/A, then B/A/B.
I know, he keeps saying there are only 3 exercises... there are 5 (squat, dead, bench OHP, row) only 3 per day, but 5 in total
You're right. There are essentially 3 basic movements each workout with variations on the press and the pull. 5 total exercises. Starting strength adds the power clean and chins later.
In general though, it's minimal movements compared to what the OP was doing before. I understand when someone like the OP is new to the real process of strength training, that doesn't make intuitive sense. Most of us believe more work is better. In the strength training world, proper work is better, and more recovery is better.4 -
thanks and what am i supposed to do with the immense pain im feeling in my thighs which i felt after my first 1st powerlift work. today was my 'rest'day but im still not able to walk properly. is this a sign im on the right track or i did something wrong?
Just keep going.
Squats are an absolute killer when you start, I remember even finding it painful to sit on the toilet seat, not to mention stairs, getting up out of a chair...
Thing is, if you keep going, it passes. Your body adapts. Keep up with the program and in no time that discomfort wont happen at all.5 -
samhennings wrote: »thanks and what am i supposed to do with the immense pain im feeling in my thighs which i felt after my first 1st powerlift work. today was my 'rest'day but im still not able to walk properly. is this a sign im on the right track or i did something wrong?
Just keep going.
Squats are an absolute killer when you start, I remember even finding it painful to sit on the toilet seat, not to mention stairs, getting up out of a chair...
Thing is, if you keep going, it passes. Your body adapts. Keep up with the program and in no time that discomfort wont happen at all.
This is 100% true. It won't be long until you will hardly be sore at all after training sessions.5 -
Silentpadna wrote: »samhennings wrote: »thanks and what am i supposed to do with the immense pain im feeling in my thighs which i felt after my first 1st powerlift work. today was my 'rest'day but im still not able to walk properly. is this a sign im on the right track or i did something wrong?
Just keep going.
Squats are an absolute killer when you start, I remember even finding it painful to sit on the toilet seat, not to mention stairs, getting up out of a chair...
Thing is, if you keep going, it passes. Your body adapts. Keep up with the program and in no time that discomfort wont happen at all.
This is 100% true. It won't be long until you will hardly be sore at all after training sessions.
WORN OUT? Absolutely. Sore? Not so much!0 -
Silentpadna wrote: »11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).
You know the people you typically do sports with are "old" when you see "I'm 56" in a post and then are confused when that person calls themselves a geezer.
3 -
Silentpadna wrote: »11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).
You know the people you typically do sports with are "old" when you see "I'm 56" in a post and then are confused when that person calls themselves a geezer.
LOL. Well in my gym there are very few guys in my age range. I actually feel better now than when I was 36 - by a lot. There are many people I meet who call themselves too old to train when they're in their early 40s. They believe all the tripe about needing to "be careful with your joints" and "don't lift heavy" etc.
So at my gym, I am kind of a geezer, but I admit it's relative.4 -
Silentpadna wrote: »Silentpadna wrote: »11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).
You know the people you typically do sports with are "old" when you see "I'm 56" in a post and then are confused when that person calls themselves a geezer.
LOL. Well in my gym there are very few guys in my age range. I actually feel better now than when I was 36 - by a lot. There are many people I meet who call themselves too old to train when they're in their early 40s. They believe all the tripe about needing to "be careful with your joints" and "don't lift heavy" etc.
So at my gym, I am kind of a geezer, but I admit it's relative.
In gym years, I'm a geezer too - at 44.
2 -
quiksylver296 wrote: »Silentpadna wrote: »Silentpadna wrote: »11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).
You know the people you typically do sports with are "old" when you see "I'm 56" in a post and then are confused when that person calls themselves a geezer.
LOL. Well in my gym there are very few guys in my age range. I actually feel better now than when I was 36 - by a lot. There are many people I meet who call themselves too old to train when they're in their early 40s. They believe all the tripe about needing to "be careful with your joints" and "don't lift heavy" etc.
So at my gym, I am kind of a geezer, but I admit it's relative.
In gym years, I'm a geezer too - at 44.
Yeah but you probably don't even lift heavy... right?
6 -
quiksylver296 wrote: »Silentpadna wrote: »Silentpadna wrote: »11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).
You know the people you typically do sports with are "old" when you see "I'm 56" in a post and then are confused when that person calls themselves a geezer.
LOL. Well in my gym there are very few guys in my age range. I actually feel better now than when I was 36 - by a lot. There are many people I meet who call themselves too old to train when they're in their early 40s. They believe all the tripe about needing to "be careful with your joints" and "don't lift heavy" etc.
So at my gym, I am kind of a geezer, but I admit it's relative.
In gym years, I'm a geezer too - at 44.
Yeah but you probably don't even lift heavy... right?
Pink weights. I wouldn't want to get bulky. :laugh:
15 -
Silentpadna wrote: »Silentpadna wrote: »11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).
You know the people you typically do sports with are "old" when you see "I'm 56" in a post and then are confused when that person calls themselves a geezer.
LOL. Well in my gym there are very few guys in my age range. I actually feel better now than when I was 36 - by a lot. There are many people I meet who call themselves too old to train when they're in their early 40s. They believe all the tripe about needing to "be careful with your joints" and "don't lift heavy" etc.
So at my gym, I am kind of a geezer, but I admit it's relative.
Yeah in my rowing club I'm young at 32 years old. On the men's team the joke is that the break off for young is 40. The "old men" are in their...70s probably and there are multiple women in their 70s as well? Looking at the regatta sign ups for head race season most people are between the age of 50 and 65. You'd be considered average
3 -
Silentpadna wrote: »Silentpadna wrote: »11Templars wrote: »DancingMoosie wrote: »I also think stronglifts 5x5 would be a good program to start with. Just go back to 5 main lifts and cut all the extra for a while. Watch some form videos on bench press, go back to the gym and practice. Ask if they have a 35lb bar or smaller to practice with. Can you do pushups?
sorry, not able to do push ups.
so you're saying i stop doing my current routine and just do these 3 exercises 3 times a day and that would put me in a better form than my current routine?
You can do pushups from your knees if you can't do them in normal form. There is no shame in that.
The big issue with your current workout is that you don't seem to be working out your chest at all. That is where your muscles appear to be weakest and why you are unable to do bench press, which uses your chest primarily. That is the core of your upper body strength and you need to develop it. Strong lifts in only 3 exercises because it works multiple muscle groups per exercise. It is better to do fewer meaningful exercises less frequently rather than doing exercises frequently that don't work what you need to work.
Always take a rest day between working the same body parts.
thanks so i did the 5x5 today. I did squats, bench press, barbell row. All with 45 lbs barbell and no weights added.
I am confused about working my chest. How is my chest even helping me with bench press? isn't it basically my arms and how strongly i push up the bar? whats the chest doing? nothing
My THIGHS are BURNING. I dont know if that means i'm on the right track or if i did something wrong like I can barely walk.
Can I still do cardio afterwards at least? to complete my daily 10k steps?
So what should i do next? tomorrow is rest day, can i do accessory/random dumbbell exercises and cardio on rest day?
do i start adding weights the next time i do strength training and continue to increase weight with each subsequent turns or keep same weight for a week before adding more weight the next time?
how long am i supposed to keep the strength going for? so im not even doing lat pulls or dumbbell curls or shoulder press, leg extension...any of these exercises?
Bench press is primarily a chest exercise. Your arms guide the bar, but your power comes from your pectoral muscles. It uses shoulders and biceps/triceps too, but they are secondary muscles. Without chest strength, you will not be able to lift much.
As far as whether to increase weight, that is somewhat of a judgment call that you can make when you feel comfortable at each level you are at. You do not have to increase every time and as you move farther, you are not expected to increase every time.
I think some light cardio after your lift would be okay.
I would not do any other lifting besides strong lifts for the duration of the program. Take your time and build the basics. After you are finished with the first round, you can look at maybe adding some other exercises. But the program works your whole body pretty well with those three lifts. That's why it chooses them.
but am i then like not ignoring my biceps, shoulders and triceps by simply not doing exercises like dumbbell curls, cable triceps push down, etc?
i am finding it hard to believe this this simply program that i only have to do 3x times a week is gonna be more effective than my current routine:
1. 4 sets of 15 reps of dumbbell row of 55 lbs. 2 on each side.
2. 2 sets of 15 reps of shoulder press of 35 lbs.
3. 2 sets of 15 reps of dumbbell curves of 35 lbs.
4. 2 sets of 15 reps of triceps extension of 35 lbs.
5. 1 set of 15 reps of barbell curl of 50 lbs
6. 1 set of 15 reps of curved barbell front raise 40 lbs.
7. 2 sets of 15 reps of lat pull down of 90 - 110 lbs
8. 2 sets of 15 reps of cable triceps push down 40 - 55 lbs.
9. 2 sets of 15 reps of leg extension 70 - 80 lbs
10. 2 sets of 15 reps of sitting leg curl of 120 lbs
11. 2 sets of 15 reps of leg press of 135 lbs
12. 15-25 min cardio
please confirm.
You asked for advice. You've gotten it and it's been consistent and good quality advice. So, then if what you are doing hasn't been effective, why do you want to keep arguing for it?
You've gotten great recommendations. Follow them for profit or just keep doing what you've already done and keep getting the same results.
Pretty much this ^^^.. But, to over simplify; A push is a push, and a pull is a pull. Meaning simply this: every pushing exercise, be it bench or shoulders press works your triceps, and every "Pulling" exercise works you biceps, whether its arm curls, back day, or even deadlifts.
As the gentleman point out, if you want the same results you've been getting, then keep doing to same things. If you want the results I, or others have been getting then listen to the advice you asked for. It was free, and I guarantee it'll work better than what you've been doing.
I'm 50 yrs old, 210 @10 bf, I've learned a thing or two over the years... :-)
QFT ^^^^
I would add that I'm 56, weigh 205 (looking leaner than I did at 195 after my weight loss, but not quite a 10 bf), never had a strength program in my life until I was 54. I can unequivocally tell you that Strong Lifts and Starting Strength work. In an earlier thread I mentioned that I started with the bar. (Except dead lifts - started that at 95). In less than 18 months, I went from the bar to the following sub-maxes in pounds (meaning I had enough to do higher and that I have never tried a "true" max):
Dead lift: 405
Squat: 335
Bench: 255
Overhead: 175
I went from not being able to do more than 1 chin-up (pretty much my whole life) to being able to do 10 - and up to 35 over a 7 minute stretch.
Do one of the those programs - exactly as they are written and it is impossible for it not to work. I didn't care what anybody in the gym thought of me starting at the bar on day 1, having a 2.5 pound plate on each side the next time, a 5 pound weight the next time, etc.
These programs work - for everybody. Even those of us considered "old" by gym rats (many of whom can no longer out-lift this geezer).
You know the people you typically do sports with are "old" when you see "I'm 56" in a post and then are confused when that person calls themselves a geezer.
LOL. Well in my gym there are very few guys in my age range. I actually feel better now than when I was 36 - by a lot. There are many people I meet who call themselves too old to train when they're in their early 40s. They believe all the tripe about needing to "be careful with your joints" and "don't lift heavy" etc.
So at my gym, I am kind of a geezer, but I admit it's relative.
Yeah in my rowing club I'm young at 32 years old. On the men's team the joke is that the break off for young is 40. The "old men" are in their...70s probably and there are multiple women in their 70s as well? Looking at the regatta sign ups for head race season most people are between the age of 50 and 65. You'd be considered average
I guess that's fair. For what it's worth, my cardio of choice is now the C2 Rower. A little easier on the back (2 car accidents in the past 4 years - one I'm just now recovering from has made some of the other cardio options a bit tougher but not impossible). And the rower is another thing you can "dose" easily - whether it's LISS or HIIT.0 -
rheddmobile wrote: »The burn is DOMS (delayed onset muscle soreness) and it’s normal when starting a new routine. If you must do something, use a foam roller. Otherwise just carry on. It won’t hurt you to lift with DOMS if it isn’t completely gone by your next lifting day. If you ever show signs of rhabdo (dark urine, muscle weakness and pain) get to an ER but otherwise you just get used to it. Usually after your body gets used to regular heavy lifting the DOMS will go away.
As a newbie you don’t need to worry about accessories until you stop seeing regular progress from your main lifts. Don’t over complicate things starting out.
Dumbbell bench press is one way to build up to a bench press when you aren’t strong enough for the bar, and can also tell you if one side is stronger than the other.
thank you and approximately how long would it take until i stop seeing progress from stronglifts?0 -
Silentpadna wrote: »Stop worrying about isolation. Stronglifts 5x5 is fantastic (I started there with the bar only). Starting Strength is very similar, but with only 3 sets of 5. Also the basic exercises.
If you do either of those programs exactly as designed (while making sure you eat enough to support them), you will not have to worry about the isolation exercises (those will benefit you later).
There is a specific reason why the squat, deadlift, bench press, rows and overhead press are the basics. It's because they are compound movements. Compound movements require multiple major muscle groups to work together. And they will, provided you use proper form (or close to it).
If you want your legs to be strong, then you should squat. If you want your core to be strong, then you should squat. If you want your glutes, your hamstrings to be strong, then you should squat.
If you want your back to be strong, you should deadlift. If you want your forearms and grip to be strong, you should deadlift. If you want your core to be strong (see that? the core again), then you should deadlift. If you want your traps and lats to be strong, then you should deadlift.
If you want your pecs, triceps, core (see that? the core again) to be strong, you should bench press and overhead press.
If you want your back, including lats, etc. to be strong, you should do rows. Oh, and your core too. By the way, the rows also can work your biceps.
Later in the Starting Strength program, chin ups are incorporated. Guess what, chin ups work your back and core as well as your biceps.
You will not need to do any curls in these programs for your biceps to get worked.
These programs, if done correctly, are all you need for a beginner.
But you have to do the program as it is designed. If you add a bunch of other stuff, they won't work as designed. If you do not eat enough, they won't work as designed. If you do not use the rest days to rest, they won't work as designed.
Last secret:
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It's the rest (including sleep) that matters most! That's where the magic happens. You absolutely positively must incorporate rest to account for recovery and adaptation in order for any of these programs to work.
thank you! for how long am i supposed to do this program for? how many months?
is it okay to do cardio post training and on rest days?1 -
Fitness is a lifelong endeavor.6
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