cant seem to build strenght...help
Replies
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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:
..
..
..
..
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
-
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?
Um, I dunno how long it is for most people. It was somewhere between six months and a year for me? Guys, help me out here, how long did you stay with your beginner strength program before swapping to intermediate.3 -
Idk. I still work in the 5x5, 4x4, or 4x6 range a lot. I've been lifting for several years, but also have breaks throughout the year and have to build up again. I've looked at other programs, and nothing else really works for me since my gym only has bars and plates. I add in extra glute work, pull-ups, and some other accessories, but the bulk of my lifting is centered around squats, bench, deadlifts, ohp, and sometimes rows. I wouldn't worry about how long it will take to need a different program. Run it until it stops working and then look for something else maybe???
4 -
rheddmobile wrote: »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?
Um, I dunno how long it is for most people. It was somewhere between six months and a year for me? Guys, help me out here, how long did you stay with your beginner strength program before swapping to intermediate.
The way Strong Lifts and Starting Strength work is based on a "Novice Linear Progression" or NLP. The length a person is on a program like that depends on several variables, including genetics, eating program, and a few others.
These programs work on the premise that during a NLP, all loads are incremented every workout. Generally 5 pounds per workout on presses and 5-10 on pulls and squats. Once you can no longer add load, then other variables change. In each of these workouts, you do the same number of sets and same number of reps.
As the weight gets heavier, it may require longer rest between sets to make it work. In general, once you can no longer add weight to the bar, you've effectively become an intermediate for the exercise. That said, there are some strategies where you can squeeze out the progression for longer, but sooner or later every lifter's progress slows. It's only at that point where the lifting program that works is changed (and there many many variations that can nurture the progress once you are an intermediate lifter).
For me, as an older lifter with some schedule restraints I trained 5 times every two weeks, which made my progression slower than others. It still worked fine, but it took me about 8 months to exhaust my linear progression. Many novices blast through it in 6 months or less.
A word of caution regarding progress...you might not always see progression, yet still be in the NLP phase. This happens because of life variables - like maybe being under the weather, not eating enough, or just having a bad day. This is accounted for in the literature. For example, let's say you've had smooth sailing up until maybe a 200 pound squat at 5 reps x 5 sets. You come to the next session and fail at 205 at any point. Next session you use 205 again. If you fail another couple of times there, the normal strategy is to deload by a certain percentage - maybe go back to 185 and work your way back up. Many times the lifter will blow right past that 205 and not stall again for another 10 sessions when they are up to 255.
These points vary for every lifter. By the time you reach this point, hopefully you've read up on what to do about it.
Once you stall on each of the lifts, it's time to find another program. But you should always find a program that is centered around the compound lifts. Hopefully you'll be doing those the rest of your life.
Personal note: getting under a bar has been the single best health decision I have ever made, bar none.9 -
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).
thanks, that was inspiring. and they would work even if my genetic make up isnt as good or if im fat, right?
0 -
so stronglifts is also taking care of my overall health with things like weight loss and fat burn?
is it okay to do cardio post stronglift training and on rest days?0 -
Silentpadna wrote: »rheddmobile wrote: »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?
Um, I dunno how long it is for most people. It was somewhere between six months and a year for me? Guys, help me out here, how long did you stay with your beginner strength program before swapping to intermediate.
The way Strong Lifts and Starting Strength work is based on a "Novice Linear Progression" or NLP. The length a person is on a program like that depends on several variables, including genetics, eating program, and a few others.
These programs work on the premise that during a NLP, all loads are incremented every workout. Generally 5 pounds per workout on presses and 5-10 on pulls and squats. Once you can no longer add load, then other variables change. In each of these workouts, you do the same number of sets and same number of reps.
As the weight gets heavier, it may require longer rest between sets to make it work. In general, once you can no longer add weight to the bar, you've effectively become an intermediate for the exercise. That said, there are some strategies where you can squeeze out the progression for longer, but sooner or later every lifter's progress slows. It's only at that point where the lifting program that works is changed (and there many many variations that can nurture the progress once you are an intermediate lifter).
For me, as an older lifter with some schedule restraints I trained 5 times every two weeks, which made my progression slower than others. It still worked fine, but it took me about 8 months to exhaust my linear progression. Many novices blast through it in 6 months or less.
A word of caution regarding progress...you might not always see progression, yet still be in the NLP phase. This happens because of life variables - like maybe being under the weather, not eating enough, or just having a bad day. This is accounted for in the literature. For example, let's say you've had smooth sailing up until maybe a 200 pound squat at 5 reps x 5 sets. You come to the next session and fail at 205 at any point. Next session you use 205 again. If you fail another couple of times there, the normal strategy is to deload by a certain percentage - maybe go back to 185 and work your way back up. Many times the lifter will blow right past that 205 and not stall again for another 10 sessions when they are up to 255.
These points vary for every lifter. By the time you reach this point, hopefully you've read up on what to do about it.
Once you stall on each of the lifts, it's time to find another program. But you should always find a program that is centered around the compound lifts. Hopefully you'll be doing those the rest of your life.
Personal note: getting under a bar has been the single best health decision I have ever made, bar none.
thanks, so 3 months then?
once i am done with stronglifts program, where do i find other programs and how do i know which one to pick?
also...how do i know what exactly is the max weight i can lift? like lets say im on my 6th week of stronglifts and about to squat 100 lbs for example and the thought of 100 lbs alone intimidates the crap out of me.
like what if i fall or my joint breaks or something goes horribly wrong..? how do i know i would be able to do a 100 lbs squat? how do i know whats the max weight im able to lift?1 -
Silentpadna wrote: »rheddmobile wrote: »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?
Um, I dunno how long it is for most people. It was somewhere between six months and a year for me? Guys, help me out here, how long did you stay with your beginner strength program before swapping to intermediate.
The way Strong Lifts and Starting Strength work is based on a "Novice Linear Progression" or NLP. The length a person is on a program like that depends on several variables, including genetics, eating program, and a few others.
These programs work on the premise that during a NLP, all loads are incremented every workout. Generally 5 pounds per workout on presses and 5-10 on pulls and squats. Once you can no longer add load, then other variables change. In each of these workouts, you do the same number of sets and same number of reps.
As the weight gets heavier, it may require longer rest between sets to make it work. In general, once you can no longer add weight to the bar, you've effectively become an intermediate for the exercise. That said, there are some strategies where you can squeeze out the progression for longer, but sooner or later every lifter's progress slows. It's only at that point where the lifting program that works is changed (and there many many variations that can nurture the progress once you are an intermediate lifter).
For me, as an older lifter with some schedule restraints I trained 5 times every two weeks, which made my progression slower than others. It still worked fine, but it took me about 8 months to exhaust my linear progression. Many novices blast through it in 6 months or less.
A word of caution regarding progress...you might not always see progression, yet still be in the NLP phase. This happens because of life variables - like maybe being under the weather, not eating enough, or just having a bad day. This is accounted for in the literature. For example, let's say you've had smooth sailing up until maybe a 200 pound squat at 5 reps x 5 sets. You come to the next session and fail at 205 at any point. Next session you use 205 again. If you fail another couple of times there, the normal strategy is to deload by a certain percentage - maybe go back to 185 and work your way back up. Many times the lifter will blow right past that 205 and not stall again for another 10 sessions when they are up to 255.
These points vary for every lifter. By the time you reach this point, hopefully you've read up on what to do about it.
Once you stall on each of the lifts, it's time to find another program. But you should always find a program that is centered around the compound lifts. Hopefully you'll be doing those the rest of your life.
Personal note: getting under a bar has been the single best health decision I have ever made, bar none.
thanks, so 3 months then?
once i am done with stronglifts program, where do i find other programs and how do i know which one to pick?
also...how do i know what exactly is the max weight i can lift? like lets say im on my 6th week of stronglifts and about to squat 100 lbs for example and the thought of 100 lbs alone intimidates the crap out of me.
like what if i fall or my joint breaks or something goes horribly wrong..? how do i know i would be able to do a 100 lbs squat? how do i know whats the max weight im able to lift?
The main way is that if you are following a progressive program you did 90 the week previous and you know it wasn’t that scary. Also, if you’re squatting heavy you should really be in a squat rack. If you fail you won’t get hurt, you just set the weight down on the bars and squirm out of the rack, hoping no one was looking. It’s okay, it happens sometimes!
4 -
You don't need to know your max lift. If you are progressing each session, or weekly, you will get an idea of how confident and capable you are on each lift. Be safe, keep the safety rails up, drop the bar if you need to. I've only had to drop the bar on squats 2- 3 times in over 5 years. Push yourself, but be smart. You shouldn't push to failure on 5x5.3
-
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?
Really depends on you and your progress.
I ran 5x5 for nearly a year before it was too much for me and I needed to switch things up.1 -
DancingMoosie wrote: »You don't need to know your max lift. If you are progressing each session, or weekly, you will get an idea of how confident and capable you are on each lift. Be safe, keep the safety rails up, drop the bar if you need to. I've only had to drop the bar on squats 2- 3 times in over 5 years. Push yourself, but be smart. You shouldn't push to failure on 5x5.
See the first sentence here. In everything I've mentioned about the programs and how I've used them, guess what? I do not know what my 1-Rep max is. But....based on the number of reps and the load, this program for most people will have your load equal about 80% (+/- a little) of your max. So if I can press 160 pounds for 5 reps, my estimated max is about 200.
Another thing about intimidation and effort. And this was an total epiphany for me while doing this....
While I was progressing, once the weight was relatively heavy, it took the same perceived effort to squat 275 as it did to squat 150! Why? Because if you stress/recover/adapt properly, that's exactly what building strength does. That's why the increments are gradual. You will be amazed during the linear progression how that works. And it's motivating too.5 -
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).
thanks, that was inspiring. and they would work even if my genetic make up isnt as good or if im fat, right?
Yes they would work. Don't worry about whatever that is. Your genetic limitation should take quite some time to find.
Basically, in order to run the program as intended:
1. Load incrementally every time for as long as you can.
2. Sleep enough
3. Eat enough
4. Recover/Adapt
5. Repeat.
Understand that if you choose to add things like cardio, it may oppose strength gains...somewhat. Building muscle requires the use of building blocks (like bricks for a house) in the form of calories - particularly those provided by protein. If you do too much cardio, you are competing for those blocks. It's going to be up to you how much muscle you want to build. That's not to say you should do no cardio - only to say that it will slow down the building of muscle.1 -
Silentpadna wrote: »rheddmobile wrote: »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?
Um, I dunno how long it is for most people. It was somewhere between six months and a year for me? Guys, help me out here, how long did you stay with your beginner strength program before swapping to intermediate.
The way Strong Lifts and Starting Strength work is based on a "Novice Linear Progression" or NLP. The length a person is on a program like that depends on several variables, including genetics, eating program, and a few others.
These programs work on the premise that during a NLP, all loads are incremented every workout. Generally 5 pounds per workout on presses and 5-10 on pulls and squats. Once you can no longer add load, then other variables change. In each of these workouts, you do the same number of sets and same number of reps.
As the weight gets heavier, it may require longer rest between sets to make it work. In general, once you can no longer add weight to the bar, you've effectively become an intermediate for the exercise. That said, there are some strategies where you can squeeze out the progression for longer, but sooner or later every lifter's progress slows. It's only at that point where the lifting program that works is changed (and there many many variations that can nurture the progress once you are an intermediate lifter).
For me, as an older lifter with some schedule restraints I trained 5 times every two weeks, which made my progression slower than others. It still worked fine, but it took me about 8 months to exhaust my linear progression. Many novices blast through it in 6 months or less.
A word of caution regarding progress...you might not always see progression, yet still be in the NLP phase. This happens because of life variables - like maybe being under the weather, not eating enough, or just having a bad day. This is accounted for in the literature. For example, let's say you've had smooth sailing up until maybe a 200 pound squat at 5 reps x 5 sets. You come to the next session and fail at 205 at any point. Next session you use 205 again. If you fail another couple of times there, the normal strategy is to deload by a certain percentage - maybe go back to 185 and work your way back up. Many times the lifter will blow right past that 205 and not stall again for another 10 sessions when they are up to 255.
These points vary for every lifter. By the time you reach this point, hopefully you've read up on what to do about it.
Once you stall on each of the lifts, it's time to find another program. But you should always find a program that is centered around the compound lifts. Hopefully you'll be doing those the rest of your life.
Personal note: getting under a bar has been the single best health decision I have ever made, bar none.
thanks, so 3 months then?
once i am done with stronglifts program, where do i find other programs and how do i know which one to pick?
also...how do i know what exactly is the max weight i can lift? like lets say im on my 6th week of stronglifts and about to squat 100 lbs for example and the thought of 100 lbs alone intimidates the crap out of me.
like what if i fall or my joint breaks or something goes horribly wrong..? how do i know i would be able to do a 100 lbs squat? how do i know whats the max weight im able to lift?
No, longer than 3 months, until you stop progressing after a few deloads.
You can go to the list someone provided earlier and pick an intermediate program (this should be 6 months to 2 years away though)
You build up to 100, as you get stronger the 100 will feel like 90 did the first time.
As for your overall weight gain/loss, that comes down more to diet6 -
thanks, so 3 months then?
Probably longer, but again depends on variables. Think 6-8 months....maybe a year if life gets in the way a bit, which happens to many.once i am done with stronglifts program, where do i find other programs and how do i know which one to pick?
There are plenty. I use and highly recommend Barbell Medicine, which has a variety of strength programs - they also have a Beginners program that will work just as well - it's just not as simple. The guys who run that program are MDs - they branched out from Starting Strength.also...how do i know what exactly is the max weight i can lift? like lets say im on my 6th week of stronglifts and about to squat 100 lbs for example and the thought of 100 lbs alone intimidates the crap out of me.
like what if i fall or my joint breaks or something goes horribly wrong..? how do i know i would be able to do a 100 lbs squat? how do i know whats the max weight im able to lift?
If you are using Strong Lifts, you'll start off at the bar alone. You just add 5 pounds each session from the last until you can't anymore.
The beauty of starting off light and working up slowly is this:
1. It helps you lock in your form.
2. Your joints, which are typically not as ready for heavier weight as your muscles themselves, will be strengthened gradually along with the muscle groups you are working. You will be far less likely to be injured than almost any other sport. (Another personal anecdote - I had a sore knee and needed a brace when I started. Not long into it, my knee was in much better shape - because it got stronger
3. You don't have know exactly what the max weight you can lift is. As I mentioned in an earlier post, once the weight is heavy, the effort level will be roughly the same the next session as it was for the current session. I don't want to mislead you - it will take effort, but don't let the numbers fool you. If 80 pounds gives you, say 80% effort, guess what? When you go the 85 pounds the next session, it will take 80% effort. If you are in linear progression, if you keep doing that, then a few weeks later 120 pounds will take...…….80% effort. You see where this is going?
Always squat in a squat rack with safety bars. You should place the bars at a level just below where the bars would be when your knees are in line with your hips. That way if you can't come back up, you can set the bar on the safety bars and get out from underneath. (I've had to do that 2 or 3 times over the years). You should never be afraid to fail a rep if you are squatting in a rack. Ultimately you are going to have to reach a point where you will fail a rep
5 -
Silentpadna wrote: »There are plenty. I use and highly recommend Barbell Medicine, which has a variety of strength programs - they also have a Beginners program that will work just as well - it's just not as simple. The guys who run that program are MDs - they branched out from Starting Strength.
Okay. So another personal anecdote....I was in a severe car accident 3 months ago. As such I have not trained since mid-June (until a light re-introduction this past Monday, which left me quite sore). I had been using one of their templates for my programming and knew that they had a Beginner Template.
The Beginner Template is for beginners, but it's also for those who have had a long layoff (like me) and those who have done rehab. So I looked back into it.
Here is a link:
https://www.barbellmedicine.com/blog/the-beginner-prescription/
In fact, that's what I will probably do, and I highly recommend this as well. There are outstanding videos for each lift, teaching form, as well as videos explaining the concept of rate of perceived exertion. If you do this template, you'll need to watch each of the videos, especially the one about RPE.
The full blown template costs, but the 4-week basic layout is free.
It is not quite as simple as Starting Strength or Strong Lifts, but the authors here have some pretty compelling reasons why it is likely better. It's a great read.
That said, Starting Strength and Strong Lifts will both work for strength. Barbell Medicine is into the bigger picture. It's your choice.
1 -
thanks everyone for all the helpful advice.
just wondering, ive noticed everyone keeps telling me to eat while im on this program.
is this 5x5 stronglifts program going to help with weight loss and boosting metabolism or am i just going to turn into a fatty but...strong so like a strong fatty while off my ''current'' routine?
also is cardio doing on rest days or doing after training on training days bad?
and coming off my current heavy weight routine to doing 5x5 at beginners level, its still going to be effective for me and i wont loose my current build right?
should i still have protein shakes on training as well as rest days for muscle building and recovery?0 -
like i just wonna if i should still do cardio on rest days just to meet my daily 10,000 step goal or i really gotta be resting?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).
thanks, that was inspiring. and they would work even if my genetic make up isnt as good or if im fat, right?
Yes they would work. Don't worry about whatever that is. Your genetic limitation should take quite some time to find.
Basically, in order to run the program as intended:
1. Load incrementally every time for as long as you can.
2. Sleep enough
3. Eat enough
4. Recover/Adapt
5. Repeat.
Understand that if you choose to add things like cardio, it may oppose strength gains...somewhat. Building muscle requires the use of building blocks (like bricks for a house) in the form of calories - particularly those provided by protein. If you do too much cardio, you are competing for those blocks. It's going to be up to you how much muscle you want to build. That's not to say you should do no cardio - only to say that it will slow down the building of muscle.
like i just wonna if i should still do cardio on rest days just to meet my daily 10,000 step goal or i really gotta be resting?0 -
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).
thanks, that was inspiring. and they would work even if my genetic make up isnt as good or if im fat, right?
Yes they would work. Don't worry about whatever that is. Your genetic limitation should take quite some time to find.
Basically, in order to run the program as intended:
1. Load incrementally every time for as long as you can.
2. Sleep enough
3. Eat enough
4. Recover/Adapt
5. Repeat.
Understand that if you choose to add things like cardio, it may oppose strength gains...somewhat. Building muscle requires the use of building blocks (like bricks for a house) in the form of calories - particularly those provided by protein. If you do too much cardio, you are competing for those blocks. It's going to be up to you how much muscle you want to build. That's not to say you should do no cardio - only to say that it will slow down the building of muscle.
thanks everyone for all the helpful advice.
just wondering, ive noticed everyone keeps telling me to eat while im on this program.
is this 5x5 stronglifts program going to help with weight loss and boosting metabolism or am i just going to turn into a fatty but...strong so like a strong fatty while off my ''current'' routine?
also is cardio doing on rest days or doing after training on training days bad?
and coming off my current heavy weight routine to doing 5x5 at beginners level, its still going to be effective for me and i wont loose my current build right?
should i still have protein shakes on training as well as rest days for muscle building and recovery?0 -
How much weight do you have to lose? If you’re trying to get rid of a bunch of fat, that has to do with what you put in your mouth. So eat at a calorie deficit to lose weight. Lift weight to gain strength. Now gaining strength and gaining muscle are two different things even though they TEND to go hand in hand.
If you’re trying to lose fat, eat the right amount of calories to lose weight (whatever mfp has set for you based on your stats). Then work the 5x5 program to gain strength. Weightlifting while you lose weight is WONDERFUL. It helps your body retain more muscle mass as you lose and improve body composition. Do cardio on your non-lifting days.
This is honestly as simply as I can lay it out for you.
1. Eat the right amount of calories for your weight loss goal.
2. Follow 5x5 lifting program EXACTLY. And stop worrying about “but what happens later?” That’s like a YEAR from now.
3. Do cardio on your non lifting days. Some lifters call this an “active rest day”. “Rest” because it’s not a lift day. “Active” because you’re not sitting on your butt.
*Please note that I am not an angry gym bro.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).
thanks, that was inspiring. and they would work even if my genetic make up isnt as good or if im fat, right?
Yes they would work. Don't worry about whatever that is. Your genetic limitation should take quite some time to find.
Basically, in order to run the program as intended:
1. Load incrementally every time for as long as you can.
2. Sleep enough
3. Eat enough
4. Recover/Adapt
5. Repeat.
Understand that if you choose to add things like cardio, it may oppose strength gains...somewhat. Building muscle requires the use of building blocks (like bricks for a house) in the form of calories - particularly those provided by protein. If you do too much cardio, you are competing for those blocks. It's going to be up to you how much muscle you want to build. That's not to say you should do no cardio - only to say that it will slow down the building of muscle.
thanks everyone for all the helpful advice.
just wondering, ive noticed everyone keeps telling me to eat while im on this program.
is this 5x5 stronglifts program going to help with weight loss and boosting metabolism or am i just going to turn into a fatty but...strong so like a strong fatty while off my ''current'' routine?
also is cardio doing on rest days or doing after training on training days bad?
and coming off my current heavy weight routine to doing 5x5 at beginners level, its still going to be effective for me and i wont loose my current build right?
should i still have protein shakes on training as well as rest days for muscle building and recovery?
You eat based on your goals, fat loss, muscle gain etc. For fat loss, a calorie deficit. For muscle gain, a slight surplus. If you are eating for fat loss while doing SL 5x5, it is important to not have an aggressive deficit. Even in a deficit, if it is slight, you may see some muscle gain.
Cardio on rest days other than 10 minutes or so before lifting as a warm up if you prefer. Stop worrying about your current build. Based on your strength or lack there of, there is not much to be concerned with. You build will improve on SL 5x5.
Protein shakes or not is unimportant. What is important is getting adequate protein, however you do that. Shoot for .8 grams per lb of body weight as a reasonable goal, more is ok, less is not. If a shake helps you hit that target, great.
It's time to stop over analyzing and start doing. Your hesitancy and worries continue to amaze me. Based on where you are now, you have nowhere to go but up by implementing SL 5x5.13
This discussion has been closed.
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