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[Mecha_Infantry]

In zyzz bodybuilding bible, this is the sample workout he gives:

Monday
Big Lifts Day:
• Deadlifts – 4 Sets
• Squats – 4 sets
• Shrugs – 4 sets
• Decline Benchpress – 4 sets

Tuesday
Chest Day:
• Incline Dumbbell Press – 3 sets
• Flat Bench Press – 3 sets
• Dumbbell Press – 3 sets
• Flyes – 4 sets
• Incline Flyes – 4 sets

Wednesday
Lats + Abs Day:
• Chinups – 5 sets
• Bar Rows – 4 sets
• T-Bar Rows – 4 sets
• Hanging Leg Raises – 4 sets
• Weighted Decline Crunches – 4 sets

Thursday
Deltoids:
• Military Press – 4 sets
• Lateral Raises – 4 sets
• Bar Raise – 4 sets
• Upright Rows – 3 sets

Friday
Triceps Day:
• Weighted Dips – 4 sets
• Cable Pulldowns – 4 sets
• French Press – 3 sets
• Skullcrushers – 3 sets

Saturday
Biceps Day:
• Barbell Curls – 4 sets
• Incline Dumbbell Curls – 4 sets
• Dumbbell Curls to Hammer Curls upon fail – 3 sets

Sunday
Rest Day – You’ll need to recover.

What do you guys think?

Too many days

I say 4 tops. Chest/biceps, legs/core, back, shoulders/triceps. About 3/4 compound exercises for when you're starting. Then worry about isolation stuff later on.

Bodybuilding training isn't too complicated to be honest. Just lift within the 8-12 rep range and 3/4 sets depending.

But you'll need to do trial and error

 

[Luscious LeftFoot]

But you'll need to do trial and error

I kind of disagree with the trial and error though, maybe for an advanced lifter who's working on weak spots.

But for a beginner they're dozens of good bodybuilding routines. That one isn't one of them.

 

[Petrie]

I know Zyzz was


I'd keep pushing with SS and note your progress, when you start stalling then calculate your 531 numbers and continue from there.

Thats where I'm left unsure. My squat has definitely leveled out right around 315, despite 2 resets, but because they were lagging before, my deadlift is continuing to increase, but SS is a very squat based program so.

 

[MrOogieBoogie]

Sounds like it might be an overruse injury.

So just chill out for a bit and it should be better?

 

[JB1981]

So just chill out for a bit and it should be better?

Overuse injury is usually some kind of tendinitis, which sucks and is hard to get rid of.

 

[MrOogieBoogie]

http://www.swole.me/

Holy shit, this is awesome.

Overuse injury is usually some kind of tendinitis, which sucks and is hard to get rid of.

Aw, that sucks. I figured since it doesn't hurt during any other workout or exercise (legs included) it's just a fatigue thing. I really don't want to miss the race I'm training for in June.

 

[Luscious LeftFoot]

Thats where I'm left unsure. My squat has definitely leveled out right around 315, despite 2 resets, but because they were lagging before, my deadlift is continuing to increase, but SS is a very squat based program so.

Yeah, time to switch. You won't regret it.

 

[Drealmcc0y]

How does this sound?

Mon - Rest
Tue - Chest
Wed - Rest
Thur - Big lift day. This is, squats. deadlifts and shrugs
Fri - Rest
Sat - Shoulder + Tricep
Sun - Bicep + Back + Abs

 

[Irnbru]

Hey guys, I've read the OP, and I've really been wanting to do this, but I think the time is now, especially considering I want to do the zombie run in a few months here in so cal

Age: 23
Height: 5 11
Weight: 225
Goal: Fat Loss/Endurance
Current Training Schedule: Any works
Current Training Equipment Available: School Gym
Comments: Yeah, I've had low motivation to do this for one reason or another, but I've really wanted to push myself to lose wieght and get to a normal weight, any tips? I don't have any diet right now, or go to the gym, yes I know I need to change that, I used to go in high school 3 times a week, worked on a different set of muscles every time, but Its been so long I don't remember much, thanks for the help gaf!

 

[Mr.City]

Thats where I'm left unsure. My squat has definitely leveled out right around 315, despite 2 resets, but because they were lagging before, my deadlift is continuing to increase, but SS is a very squat based program so.

The deadlift will go on for a while if you don't push it real hard, i.e. no big jumps, pulling once a week, low volume.

(Today, 01:36 PM)
Quote


#16709
Hey guys, I've read the OP, and I've really been wanting to do this, but I think the time is now, especially considering I want to do the zombie run in a few months here in so cal

Age: 23
Height: 5 11
Weight: 225
Goal: Fat Loss/Endurance
Current Training Schedule: Any works
Current Training Equipment Available: School Gym
Comments: Yeah, I've had low motivation to do this for one reason or another, but I've really wanted to push myself to lose wieght and get to a normal weight, any tips? I don't have any diet right now, or go to the gym, yes I know I need to change that, I used to go in high school 3 times a week, worked on a different set of muscles every time, but Its been so long I don't remember much, thanks for the help gaf!

I think you're asking how to lose weight? A lot of it is cutting the crap out of your diet.

 

[Irnbru]

The deadlift will go on for a while if you don't push it real hard, i.e. no big jumps, pulling once a week, low volume.



I think you're asking how to lose weight? A lot of it is cutting the crap out of your diet.

Yes, Weight loss mostly for now, also starting to go the gym, Id like to be able to do a 5k by september

 

[Mecha_Infantry]

I kind of disagree with the trial and error though, maybe for an advanced lifter who's working on weak spots.

But for a beginner they're dozens of good bodybuilding routines. That one isn't one of them.

If you're an advanced BB you will know what works for you, and obviously. Your weak spots

For someone who has never trained there can be many factors such as sets, weight, program's that you can test with. I don't think everyone is the same in the begining

 

[Luscious LeftFoot]

How does this sound?

Mon - Rest
Tue - Chest
Wed - Rest
Thur - Big lift day. This is, squats. deadlifts and shrugs
Fri - Rest
Sat - Shoulder + Tricep
Sun - Bicep + Back + Abs

Are you a beginner? I'd recommend...

http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

Wannabe bodybuilder? Then...

http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

Not particular a fan of the second, but at least it's a properly laid out plan.

If you're an advanced BB you will know what works for you, and obviously. Your weak spots

For someone who has never trained there can be many factors such as sets, weight, program's that you can test with. I don't think everyone is the same in the begining

Yeah, I see your point. But I still think there's a lot of good programs out there that take a lot of the guess work out it.

 

[Meteorain]

I was wondering if anyone could help me with a problem I'm having during the Bench Press. Recently I've noticed that on occasion I'm getting a pain in the back of my right thigh (I think the hamstring) once I'm on my 3rd set or so. The pain is only really there during the bench and subsides quickly once I finish the bench, and only a slight pinching type sensation is left for a few minutes. It's not particularly painful, but it is easily felt. The pain is also a pinching type sensation.

Is this a form issue? I don't believe it's a warming up problem, so I'm not really sure what is going on.

Just gonna bump this, since it seems to have been missed.

 

[MrOogieBoogie]

Why is it so hard to find a sample diet online? I'm terribly ignorant of nutritional information and facts, so reading "percentages" isn't really helpful. I'm 5'11", 150 pounds, workout intensely six days a week (cardio, calisthenics), but I know I need to better my diet. I'm having a hard time getting a really ripped, defined look. I burn so much energy that no matter how much I eat I continue to lose weight. According to swolme, to maintain my weight I should eat about 3000 calories/day. 3500 if I want to gain weight.

But how about getting cut? Any sample diet plans out there?

My typical shitty day consists of the following:

10am: four egg whites on a whole wheat bagel + one banana
1pm: spaghetti and meat (a decent amount)
5pm: banana or candy bar or nuts
9pm: Chipotle burrito bowl
11pm: peanut butter and/or bowl of crappy cereal

That's on a good day, btw. My schedule is all sorts of fucked, and food is so goddamn expensive. I'm stuck with whatever crap my parents buy at home. I'm constantly hungry, and I KNOW it's because I'm not eating enough.

 

[FallingEdge]

http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html

I got those links from previous posts in this thread. Good information there. Not so much a sample diet, but will give you an idea on how "percentages" are calculated and what might work for you.

 

[Brolic Gaoler]

Woo, got 6 strong ass reps out with 80lb dumbbells on bench today. Got 2 shaky half-assed ones my last cycle (yes, I'm doing 5-3-1 with dbs, deal w/ it).

85lbs will be an above bodyweight bench with dumbbells (I weigh 165lbs), which'll be pretty cool, considering when I first stepped in a gym I benched the 45lb barbell 5 times before failure Amazing how much strength you can put on in 11 months.

Are you substituting Dumbbell bench press over Barbell bench press on 5/3/1 as the main bench movement? You're not supposed to. DB Bench is an assistance exercise.

The following is from the book, if I'm mistaken about your meaning, sorry if I read your post wrong and disregard.

Dumbbell Bench I think I’ve been asked 6,000 times what kind of elbow tuck to use when performing the dumbbell bench. Palms facing? Elbows out to increase chest involvement? Something in the middle with just a slight elbow tuck? My first response is, “It’s a goddamn dumbbell bench! Who cares!” My second response is to tell them to take the third option of a slight elbow tuck. If they want to argue with me past this, they’ve got problems. The dumbbell bench is a great assistance exercise to strengthen the upper body pressing muscles and work each arm independently. It’s also great for the regular barbell bench press. I’m often asked if the dumbbell bench can be used as a core exercise (to replace barbell benching or military), and the answer is no. If you want to know why, you obviously haven’t been lifting weights very long.

 

[balddemon]

Omg 315 pounds is a lot to squat.
5 reps left. Maybe only 3 cuz I bitched out on the last set and did 4. I need a belt lol
Edit: scratch that, 2 reps deload time, anyone got a link to how to deload squats for SS?

 

[Petrie]

Omg 315 pounds is a lot to squat.
5 reps left. Maybe only 3 cuz I bitched out on the last set and did 4. I need a belt lol
Edit: scratch that, 2 reps deload time, anyone got a link to how to deload squats for SS?

Yeah I need a belt, but they are pretty damn expensive and without being able to try the ones online, its a lot to spend.

 

[rando14]

Are you substituting Dumbbell bench press over Barbell bench press on 5/3/1 as the main bench movement? You're not supposed to. DB Bench is an assistance exercise.

The following is from the book, if I'm mistaken about your meaning, sorry if I read your post wrong and disregard.

Pardon my ignorance, but I've been lifting for a few years and I was never under the impression that BB bench so that much better than DB bench. In fact I thought it might be the opposite. Why would that be the case?

 

[yacobod]

all things being equal, if you are training for aesthetics, db bench is probably better than doing regular bb bench.

 

[Brolic Gaoler]

Pardon my ignorance, but I've been lifting for a few years and I was never under the impression that BB bench so that much better than DB bench. In fact I thought it might be the opposite. Why would that be the case?

I think it's more to the fact that one does not immediately translate to the other and that barbell bench is seen as a "bigger lift," but I could be mistaken too. I quoted the book for Kyle because he's doing 5/3/1, and thought he should know (if he didn't) that DB bench is not a substitute for barbell bench in that program.

If I had to guess (I've only been lifting for a little over a year and a half so I'm not quite positive either) it's because barbell bench is more efficient and results in a higher number possible when benching. You wouldn't try to max out a DB bench, but you would try to max out a barbell bench.

I think that's why DB is more for assistance work, I'm just guessing though.

all things being equal, if you are training for aesthetics, db bench is probably better than doing regular bb bench.

I would agree, like I said though, Kyle is doing 5/3/1 (a strength program), and within that context I posted what I did.

 

[FallingEdge]

all things being equal, if you are training for aesthetics, db bench is probably better than doing regular bb bench.

From what I read, this is correct.

 

[Polk]

Pardon my ignorance, but I've been lifting for a few years and I was never under the impression that BB bench so that much better than DB bench. In fact I thought it might be the opposite. Why would that be the case?

All I could think of is better stabilisation with BB then with DB.

 

[fredrancour]

Pardon my ignorance, but I've been lifting for a few years and I was never under the impression that BB bench so that much better than DB bench. In fact I thought it might be the opposite. Why would that be the case?

Microloading on a barbell can be a pretty useful tool that'd make it prefferable for progress with a strength program.

 

[Houston3000]

Question:

I have small wrists... I've always had to adjust my watches and everything. I know it's a bone though and you can't really do too much to make it bigger but is it possible to make the area of your forearm closer to the wrist larger? I do Hammer Curls and Preacher Curles but it seems to just be pumping up my upper Forearm by my Bicep.

Maybe it's not possible and I'm just kind of screwed due to small wrist genetics but I'm wondering what I can do to build up those muscles/tendons running down the length of my forearm.

 

[kylej]

Are you substituting Dumbbell bench press over Barbell bench press on 5/3/1 as the main bench movement? You're not supposed to. DB Bench is an assistance exercise.

The following is from the book, if I'm mistaken about your meaning, sorry if I read your post wrong and disregard.

Yes, I know that, and I have read the actual book. Wendler, Ripptoe, and most dudes who preach barbell training have all had shoulder surgery. Ripptoe can't physically bench heavy at all anymore. I care more about aesthetics than strength, and I don't like the strain BBs put on my body on bench and overhead press. Staying injury free is my biggest goal.

 

[Brolic Gaoler]

Yes, I know that, and I have read the actual book. Wendler, Ripptoe, and most dudes who preach barbell training have all had shoulder surgery. Ripptoe can't physically bench heavy at all anymore. I care more about aesthetics than strength, and I don't like the strain BBs put on my body on bench and overhead press. Staying injury free is my biggest goal.

If you move your grip in more there is much less stress on your shoulders. Actually, that's what Wendler advises.

Although Dave Tate disagrees with that (calls it a "really shitty bandaid"), so what you gonna do, lol.

So you're going more for a bodybuilding type of training? I think there's actually a BB 5/3/1 template out there somewhere.

 

[kylej]

If you move your grip in more there is much less stress on your shoulders. Actually, that's what Wendler advises.

Although Dave Tate disagrees with that (calls it a "really shitty bandaid"), so what you gonna do, lol.

So you're going more for a bodybuilding type of training? I think there's actually a BB 5/3/1 template out there somewhere.

Yeah, kinda. With 5/3/1 + BBB I get a perfect amount of strength and hypertrophy training. I'm not huge and weak, but I'm nowhere near a powerlifter. I like the balance.

 

[Brolic Gaoler]

Yeah, kinda. With 5/3/1 + BBB I get a perfect amount of strength and hypertrophy training. I'm not huge and weak, but I'm nowhere near a powerlifter. I like the balance.

I gotcha bud, just wanted to double check. I know some people do the program with piecemeal from the internet. Good shit on your DB numbers too.

 

[kylej]

I gotcha bud, just wanted to double check. I know some people do the program with piecemeal from the internet. Good shit on your DB numbers too.

Thank you. Yeah the book is a super fast read and Wendler has a funny writing style. If anyone's on the fence and is interested in the program, buy it. 5/3/1 is great.

 

[Timedog]

Question:

I have small wrists... I've always had to adjust my watches and everything. I know it's a bone though and you can't really do too much to make it bigger but is it possible to make the area of your forearm closer to the wrist larger? I do Hammer Curls and Preacher Curles but it seems to just be pumping up my upper Forearm by my Bicep.

Maybe it's not possible and I'm just kind of screwed due to small wrist genetics but I'm wondering what I can do to build up those muscles/tendons running down the length of my forearm.

Small wrists are aesthetically pleasing.

 

[Ashhong]

I just saw a video from the Hodge Twins talking about the differences in DB and BB bench. Of course they aren't experts, but it's nice to hear the opinion from "normal" lifters. Basically they recommend combining the 2. DBs obviously require more stabilization effort, so you'd have to adjust weights accordingly. It was a nice watch.

 

[Brolic Gaoler]

I just saw a video from the Hodge Twins talking about the differences in DB and BB bench. Of course they aren't experts, but it's nice to hear the opinion from "normal" lifters. Basically they recommend combining the 2. DBs obviously require more stabilization effort, so you'd have to adjust weights accordingly. It was a nice watch.

DBs also let you target a bit more, it lets you nail your pecs more than a barbell otherwise would. A lot of programs include them as assistance training.

 

[balddemon]

Yeah I need a belt, but they are pretty damn expensive and without being able to try the ones online, its a lot to spend.

yep, i'm going to look at some right now. i know for a fact it would've helped me today, because the one i borrowed last week helped a lot and i dont think it was a proper belt.

--

as for my workout today, weighed in at 172 before i left for the gym.

squat - 315x3x5,4,2 reps. belt would've helped. but honestly, i don't see how i'm going to get much stronger without gaining weight. that's only 25 pounds off a 2x bodyweight squat. gonna deload and try again.

bench - 175x3x5. needed a bit of help on the last rep, but once again i think this might be where i am stuck. it's essentially my bodyweight.

ohp - 120x3x5,5,3. needed to do push press for those last 3, and then on the 4th, i couldn't even get it above my head lol. pretty sure i'm stuck here for now too.


so basically i feel like a bitch, when in reality i've hit my goals and have no idea where to go from here. deload? this will be my 2nd deload with squats, and 1st for everything else.

 

[rando14]

Balddemon, why are your squats so far ahead of your bench? Are you sure you're going below parallel with good form on them?

 

[balddemon]

Balddemon, why are your squats so far ahead of your bench? Are you sure you're going below parallel with good form on them?

Because my upper body is bitchmade. Also because I ran cross country and distance in track all 3 yrs in HS. Everything I do is lower body based: basketball, running, jumping, etc.
And no I definitely do not go below parallel. If I do, its only a degree or two. I get the same guy every day to check my form and tell me when I hit parallel. On the deload week or two that I'm entering, I was thinking about making sure to go below though.

 

[Witchfinder General]

Question:

I have small wrists... I've always had to adjust my watches and everything. I know it's a bone though and you can't really do too much to make it bigger but is it possible to make the area of your forearm closer to the wrist larger? I do Hammer Curls and Preacher Curles but it seems to just be pumping up my upper Forearm by my Bicep.

Maybe it's not possible and I'm just kind of screwed due to small wrist genetics but I'm wondering what I can do to build up those muscles/tendons running down the length of my forearm.

Did you want to strengthen your wrists or just change them for aesthetics? Because if it's the former than try doing knuckle pushups. My instructor suggested it to me after I complained of constantly jarring my left wrist from doing roundhouse strikes. I've been doing knuckle pushups for the last couple of weeks and already my wrists feel stronger.

 

[cuevas. PhD.]

And no I definitely do not go below parallel. If I do, its only a degree or two. I get the same guy every day to check my form and tell me when I hit parallel. On the deload week or two that I'm entering, I was thinking about making sure to go below though.

You're supposed to break parallel, why are you going to wait to start doing it if you know it's a problem?

 

[balddemon]

You're supposed to break parallel, why are you going to wait to start doing it if you know it's a problem?

Well I didn't know I was sposed to break it. I was only aware of any issue when I failed to even reach parallel, which happened a couple times over the last few weeks.

And I'm going to focus on breaking the plane on wednesday, the next time I lift.

 

[FallingEdge]

You don't have to break parallel, rather you need to at least hit parallel. There is nothing wrong with that. If you can go ass to grass, by all means, go for it.

 

[Timedog]

Because my upper body is bitchmade. Also because I ran cross country and distance in track all 3 yrs in HS. Everything I do is lower body based: basketball, running, jumping, etc.
And no I definitely do not go below parallel. If I do, its only a degree or two. I get the same guy every day to check my form and tell me when I hit parallel. On the deload week or two that I'm entering, I was thinking about making sure to go below though.

I was only going to about parallel maybe slightly above and I had to drop 100+ lbs to get a couple more inches of depth. Pretty wild if you're not used to it.

 

[cuevas. PhD.]

You don't have to break parallel, rather you need to at least hit parallel. There is nothing wrong with that. If you can go ass to grass, by all means, go for it.

By break paralell I meant the front of the hip joint (where your shorts would crease when you squat down) goes just bellow the top of the knee. Anything below that is not necessarily.

 

[Darren870]

Anyone know of a website where you can like design your workouts? I tried Bodybuilding.com app but its kinda lacking...

Thanks!

 

[Ezduo]

Is eating whole wheat bread everyday in a sandwhich for lunch a bad idea? Four pieces of bread, four slices of turkey and two slices of cheese make up the sandwiches and on the side there's some nonfat yogurt with grapes and granola mixed in. That's basically been my lunch for the past month. The bread doesn't have any nutritional information on it beyond some ingredients so I'm not sure how many calories or anything beyond that it's 100% whole wheat. Meat and cheese don't make up more than 300 calories or so.

 

[FallingEdge]

By break paralell I meant the front of the hip joint (where your shorts would crease when you squat down) goes just bellow the top of the knee. Anything below that is not necessarily.

Gotcha. Yeah, I was thinking the same thing. Usually, when I think of breaking parallel, it means going way lower. We are on the same page.

Timedog: Things are even harder when you are taller

 

[Brolic Gaoler]

Is eating whole wheat bread everyday in a sandwhich for lunch a bad idea? Four pieces of bread, four slices of turkey and two slices of cheese make up the sandwiches and on the side there's some nonfat yogurt with grapes and granola mixed in. That's basically been my lunch for the past month. The bread doesn't have any nutritional information on it beyond some ingredients so I'm not sure how many calories or anything beyond that it's 100% whole wheat. Meat and cheese don't make up more than 300 calories or so.

I would swap the bread with tortilla wheat wraps. The bread alone I. Your sandwiches is probably around/more calories than your meet and cheese.

 

[MrOogieBoogie]

My weighted vest came in today. Just did some push-ups wearing 30 lbs.

Wow, that's all I have to say. Goddamn, did only 15 push-ups but I'm already feeling a serious pump. Can't wait to do dips, pull-ups, muscle-ups, handstands, etc. with this thing. I was plateauing a bit with my bodyweight exercises, so hopefully the added weight (anywhere from 2.5 to 40 lbs) will kickstart my system again.

 

[Ezduo]

I would swap the bread with tortilla wheat wraps. The bread alone I. Your sandwiches is probably around/more calories than your meet and cheese.

What if I just lowered it down to one sandwich and found something else healthier to fill me up besides the sandwich and yogurt like nuts or even a hard boiled egg? Or is that still too much bread to be eating on a weekly basis?

 

[Petrie]

What if I just lowered it down to one sandwich and found something else healthier to fill me up besides the sandwich and yogurt like nuts or even a hard boiled egg? Or is that still too much bread to be eating on a weekly basis?

Really, you want your carbs to come from something other than bread.