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[BruceLeeRoy]

Thanks, and well it wasn't his girlfriend that was next to me, it was a female trainer, but there's no way at that angle he would have had her in the camera behind me.

Just funny that both of those things happened in the same day. I guess low squats never go out of style.

And yeah, I used to get that with Deads all the time, that stopped when people started seeing me put 4+ plates on both sides weekly. Hopefully they stop fucking with you soon too, I know it's annoying as hell.

It's definitely one of those things you just have to bear in a gym. It's funny cause the people that do it to me always fit the same kind of mold. ATG is awesome though. Anytime someone is doing that much weight with that kind of form you get a lot of gawkers. It's just one of those "Holy hell the human body is amazing" moments.

 

[protonion]

I could use some advice too.

I'm 1,83cm and 70kg... It's not very good.
I believe I'm 10 kg under normal.
I eat a lot of red meat.I'd say 4 days a week.1 day fish and 2 days chicken. Dinner is my biggest meal and I eat it 1 hour before sleep. I don't exercise though I walk a lot.

Shouldn't I be overweight?

Any weight gaining tips are welcome.

 

[Deleted member 17706]

I could use some advice too.

I'm 1,83cm and 70kg... It's not very good.
I believe I'm 10 kg under normal.
I eat a lot of red meat.I'd say 4 days a week.1 day fish and 2 days chicken. Dinner is my biggest meal and I eat it 1 hour before sleep. I don't exercise though I walk a lot.

Shouldn't I be overweight?

Any weight gaining tips are welcome.

Nothing about what you said indicates that you should be overweight. Red meat is fine. Fish and chicken are fine. Eating before sleep is fine. Big dinners are fine. Not a lot of dedicated exercise is fine. 70 kg at your height is also fine, unless you want big muscles.

Of course, if you want to get fit and muscular, then there's always room for improvement.

 

[fredrancour]

I could use some advice too.

I'm 1,83cm and 70kg... It's not very good.
I believe I'm 10 kg under normal.
I eat a lot of red meat.I'd say 4 days a week.1 day fish and 2 days chicken. Dinner is my biggest meal and I eat it 1 hour before sleep. I don't exercise though I walk a lot.

Shouldn't I be overweight?

Any weight gaining tips are welcome.

eat more and exercise to gain weight healthily- you want the growth to be muscle, as much as possible.

Meat doesn't automatically make you fat. You're probably eating too little to gain weight. If you feel very full, it's because eating protein is more satisfying that eating carbs. If you want to gain weight, a cup or two of milk a day is a good dietary addition because liquid calories are so easy to stuff your face with, and milk isn't pure sugar like soda.

Carbs promote appetite- pizza, rice, beans, pasta all leave me hungrier later in the day than just eating meat and veggies.

As for snack foods, nuts and greek yogurt.


Also, eating a lot of meat is fine but do be sure to eat veggies for vitamins and fiber. It is... painful when I neglect to do so. I'm a student and occasionally don't bother making anything but the entree, which sometimes means i accidentally have verrrry low fiber days. Don't do this.


EDIT: Also, you're not underweight. i didn't really think about it at first because I don't usually think about bodyweight in kilograms, but that's totally a healthy bodyweight. If you actually want to gain 10 kilograms, you had better make sure most of it's muscle or you'll start looking real squishy.

 

[protonion]

Thanks for your responses. I'm surprised to hear that my weight is normal. I look very skinny.

 

[SeanR1221]

Posted this in the weight loss thread, but it's probably better here.

Any guides on how to properly cut?

What I had in mind was

- continue my 5x5, keep making slow but steady gains

- eat around 1500 calories of meats, eggs, vegetables and a little fruit/nuts

 

[Cudder]

Ate a raw egg yesterday just to try it. It was okay.

 

[J Tourettes]

Thanks for your responses. I'm surprised to hear that my weight is normal. I look very skinny.

Maybe it's just me but 154lbs at six foot tall sounds quite skinny.

 

[Jason's Ultimatum]

Is this you? Looks like Jason from True Blood.

No, I was just trying to find an example of the pullup bar I was talking about.

And I did one on this station at my work:

I tried to muscle ups at my gym today, but the pull ups bars all suck. Kinda sucks since I want to incorporate them into my workout.

 

[fredrancour]

Thanks for your responses. I'm surprised to hear that my weight is normal. I look very skinny.

I recognize that my source here is dubious, but I went and glanced at a bmi chart and that tells me you're on the lighter end of normal. I don't think you'd actually look fat if you gained 10 kilos, i guess. If you don't like your appearance, put in the work to gain weight healthily. Talking in metric always throws off my intuition.

 

[grumble]

I recognize that my source here is dubious, but I went and glanced at a bmi chart and that tells me you're on the lighter end of normal. I don't think you'd actually look fat if you gained 10 kilos, i guess. If you don't like your appearance, put in the work to gain weight healthily. Talking in metric always throws off my intuition.

Honestly, for the majority of the population (ie those who don't carry a lot of extra muscle or who are very unusually sized genetically) bmi is a pretty decent ballpark figure.

 

[Poindexter]

Posted this in the weight loss thread, but it's probably better here.

Any guides on how to properly cut?

What I had in mind was

- continue my 5x5, keep making slow but steady gains

- eat around 1500 calories of meats, eggs, vegetables and a little fruit/nuts

No one can tell you precisely without more information. What is your BMR?

General advice: Eat healthy at 300-500 calories below maintenance and continue your weight lifting routine.

 

[Petrie]

Posting this in here since my thread has become a clusterfuck. Okay. My gf has been trying to lose weight since nov. Since starting at 185lbs she's dropped 20lbs with low carbing. But now it's time to exercise. I calculated her BMR (1557) and with her activity level her daily calorie needs are 2700cals. I made her a diet with what I learned from this thread. We are poor college students so excuse me if it sounds bare bones. Still, it's high in protein, fat, and low in carbs. On average she get's about 1400 cals a day. I fear this isn't enough and I'm encouraging her to eat just a tad more each day.



What wrong with this diet? I think it's clean as shit. Her options are limited as we are in college and she's trying to be as vegetarian as possible. And she's doing insanity right now. She wants to
stick with that.

Whats wrong is that this diet has next to no protein, not enough vegetables, and is all around not a very good combination. I'm not sure what possessed you to create it in such a manner, but the school thing is a pretty lame excuse. Beans, legumes, rice instead of sweet potatoes, etc to at least get some protein, but there's a ton you need to fix here.

 

[SeanR1221]

Ok so my BMR is 1881, so I'll start eating around 1381 calories a day. Am I still expected to hit 180g of protein a day?

 

[Brolic Gaoler]

Ok so my BMR is 1881, so I'll start eating around 1381 calories a day. Am I still expected to hit 180g of protein a day?

If you don't wanna lose strength/muscle, yeah.

 

[Poindexter]

Ok so my BMR is 1881, so I'll start eating around 1381 calories a day. Am I still expected to hit 180g of protein a day?

1881 including your physical activity? 1381 is extremely low if you're exercising as well IMO. But this is just my opinion. Only you know your body. I would taper down calories gradually and gauge weight/strength loss.

 

[entremet]

How do you get stronger without getting bigger? Eventually, you reach a limit. He has (or about to) reach his. He has to get bigger or just accept the fact that he is going to be stuck at his current levels of strength.

And on a different note, I am terrible at trying to eat for a cut. I ate a lot today. BBQ and Avengers. Both of which are fantastic but still. 6 pack abs and 10% bf is never going to happen haha.

You can become stronger without getting bigger, with neurological adaptation in the muscle. Many powerlifters remain a certain size their career, getting stronger without getting much bigger.

To answer Timedog's question, you may want to look into the Lou Simmon's stuff or Russian powerlifting literature.

 

[fredrancour]

Ok so my BMR is 1881, so I'll start eating around 1381 calories a day. Am I still expected to hit 180g of protein a day?

Maintenance doesn't equal bmr. bmr is the bare minimum you'd burn if you didn't do anything. maintenance is estimated by some multiple of br. BMR-500 is too steep a deficit.

 

[Poindexter]

If you are sedentary your maintenance is generally BMR * 1.2

If you are moderately active a good starting point is BMR * 1.5

Adjust your calories based on weight loss after 2 to 3 weeks.

 

[SeanR1221]

If you don't wanna lose strength/muscle, yeah.

Gotcha.

1881 including your physical activity? 1381 is extremely low if you're exercising as well IMO. But this is just my opinion. Only you know your body. I would taper down calories gradually and gauge weight/strength loss.

I just went to a BMR calculator and got that. I go to the gym 3 times a week, doing compound lifting for an hour. Work I'm mostly
Sedentary.

Maintenance doesn't equal bmr. bmr is the bare minimum you'd burn if you didn't do anything. maintenance is estimated by some multiple of br. BMR-500 is too steep a deficit.

How would I properly calculate my calorie intake then?

 

[fredrancour]

How would I properly calculate my calorie intake then?

See the post above you. sorry,I would have posted the multiples had i remembered them. 1.2 for sedentary, 1.5 for moderately active.

 

[Poindexter]

How would I properly calculate my calorie intake then?

If you are sedentary your maintenance is generally BMR * 1.2

If you are moderately active a good starting point is BMR * 1.5

Adjust your calories based on weight loss after 2 to 3 weeks.

Edit: Beaten.

 

[SeanR1221]

So 1881 *1.2 = 2257 - 500 = 1757 for a cut, correct?

 

[Le-mo]

You're 5'3" and 142lbs., so I already assume that you have some muscle. So you basically want to lose fat? Doesn't P90X come with a diet plan? Follow that. (Or find a diet plan that will help you lose weight that you can stick to, and go with that instead). If you stay on your diet, you won't have to worry about pills.

As far as doing additional conditioning on top of the stuff you do at home, a quick look through the BeachBody forums already tells me that everyone there will tell you that it's a bad idea. And the way you want to do it, they'd be right. You shouldn't do all that upper body one after the other three days a week with no rest in between. Especially when you're already working out 6 days a week on top of that.

But I'd see no problem with additional conditioning if you had a more balanced gym schedule (that included squats!).

I did finish P90X prior to P90X2 and the results that I got was less than astounding. As far as dieting goes I only eat three meals a day. Breakfast usually consists of a bowl of noodle with two poached eggs or a sandwich. Lunch would be whatever my mom decides to cook with my workout following it. Dinner usually consists of beef or chicken and veggies or fruits. The only time I do squat is when I do the P90X2 programs. How do you suggest I spread out my workout? I really want to keep all my current routines if possible.

Getting more "toned" or more "defined" is basically a result of reducing body fat, and you can't spot reduce or target areas of weight loss.

Nothing wrong with increasing omega 3/6's but any magic weight loss pill is 100% bunk.

If you're doing P90(whichever) stick with the program for the duration of the 90 days, modify your diet, you'll see results.

Yah, the dieting pill was only a thought I doubt I would ever do it. I have gotten some results from P90X and P90X2, but they weren't amazing.

What's interesting here is that you're interested in dieting pill, yet you haven't listed what you eat.

Breakfast usually consists of a bowl of noodle with two poached eggs or a sandwich. Lunch would be whatever my mom decides to cook with my workout following it. Dinner usually consists of beef or chicken and veggies or fruits.

 

[lsslave]

So after being one for "losing weight" (and gaining it back over a year of overdrinking and not caring, not all of it but gained about 15 lbs) I am hitting up fitness GAF now!

I've got a pretty solid routine;
20 minutes of free running split into 2 sets
20 minutes of exercise bike for warm up at 20 miles per hour on the highest resistance I can handle while holding that
20 minutes treadmill (14-16 minutes at a run, 4-6 minutes for intervals for breathing)
10 minutes row

Not to mention weights (right now working with machines, I have a bad back and shoulder and have to focus on my well being).

Only question for you guys is, how do I hit my core? And please don't say crunches/situps because I know how bad those are for the back but I wouldn't mind focusing on the muscles in the stomach area during this workout.

(Oh, and my workout is every 2nd day, in total it is over 2.5 hours but that is including warmups and cooldowns and stretches and 10 minutes in the steam room as a grand finale)

If you guys have any tips feel free to add, I feel like the over an hour of cardio is definitely in the right spot.

(For what its worth in less than 3 weeks I have improved by probably 50-60 percent now, I push harder every single day)

 

[SeanR1221]

Sounds like you are doing way too much and that's not sustainable over time. Do less cardio, more heavy compound lifting.

 

[lsslave]

Sounds like you are doing way too much and that's not sustainable over time. Do less cardio, more heavy compound lifting.

It isn't meant to be sustainable, it is meant to get me going, I intend to have the workout an hour and a half when it is for sustaining.

And as for weights, there is literally no more weights I can add, we are doing what my body is capable of doing if I don't intend to end up in a wheelchair. I just wanted to know if you guys had any advice for core workouts with that in mind (and can't do any weights outside of safely selected machines so I can't just rock a bar and some squats )

 

[fredrancour]

It isn't meant to be sustainable, it is meant to get me going, I intend to have the workout an hour and a half when it is for sustaining.

And as for weights, there is literally no more weights I can add, we are doing what my body is capable of doing if I don't intend to end up in a wheelchair. I just wanted to know if you guys had any advice for core workouts with that in mind (and can't do any weights outside of safely selected machines so I can't just rock a bar and some squats )

some variant of leg raises?

planks?

 

[Poindexter]

So 1881 *1.2 = 2257 - 500 = 1757 for a cut, correct?

You said you are working out 3 days a week. I would add a couple of hundred calories to that and then adjust your calories after a few weeks. Too much of a deficit too quickly will cause you to lose a lot of muscle and little fat

 

[SeanR1221]

You said you are working out 3 days a week. I would add a couple of hundred calories to that and then adjust your calories after a few weeks. Too much of a deficit too quickly will cause you to lose a lot of muscle and little fat

I appreciate the help. Thank you.

 

[Poindexter]

I appreciate the help. Thank you.

No problem. Good luck on your goal

 

[OG Kush]

Whats the best advice/tips for protecting back/shoulders in the gym? Can anyone link me toa really good site/videos for stretching and how to protect back and shoulders, as these seems to be always be problem areas? I really don't want to mess up as I just started squatting 2 weeks ago and have a bit of lower back soreness. I've been watching that vidoes and shit, keeping weight low.. think I need to get a trainer for 1 or 2 sessions just for squatting.
Anyway, yes sites/videos/aritcles/stretches/techniques to protect back and shoulders please! Thanks

 

[Petrie]

It isn't meant to be sustainable, it is meant to get me going, I intend to have the workout an hour and a half when it is for sustaining.

And as for weights, there is literally no more weights I can add, we are doing what my body is capable of doing if I don't intend to end up in a wheelchair. I just wanted to know if you guys had any advice for core workouts with that in mind (and can't do any weights outside of safely selected machines so I can't just rock a bar and some squats )

What exactly is a "bad back and shoulder"? Unless you have a legit injury, you're just making excuses.

 

[MrToughPants]

Brutal sunburn on my traps and squats is awesome...

 

[Mr.City]

Whats the best advice/tips for protecting back/shoulders in the gym? Can anyone link me toa really good site/videos for stretching and how to protect back and shoulders, as these seems to be always be problem areas? I really don't want to mess up as I just started squatting 2 weeks ago and have a bit of lower back soreness. I've been watching that vidoes and shit, keeping weight low.. think I need to get a trainer for 1 or 2 sessions just for squatting.
Anyway, yes sites/videos/aritcles/stretches/techniques to protect back and shoulders please! Thanks

Mwod (mobility workout of the day) by Kelly Starlett is a good place to start. However, "protecting your back and shoulders" is all about having good proper and proper programming.

reakfast usually consists of a bowl of noodle with two poached eggs or a sandwich. Lunch would be whatever my mom decides to cook with my workout following it. Dinner usually consists of beef or chicken and veggies or fruits.

The problem here is that you're at the mercy of whatever your mom cooks. It's cool that she cooks for you, but if she cooks something like Chicken Alfredo, well...

Until you start making your own meals, you just got to do the best you can. Have you expressed your desire to lose weight to your mother?

Posting this in here since my thread has become a clusterfuck. Okay. My gf has been trying to lose weight since nov. Since starting at 185lbs she's dropped 20lbs with low carbing. But now it's time to exercise. I calculated her BMR (1557) and with her activity level her daily calorie needs are 2700cals. I made her a diet with what I learned from this thread. We are poor college students so excuse me if it sounds bare bones. Still, it's high in protein, fat, and low in carbs. On average she get's about 1400 cals a day. I fear this isn't enough and I'm encouraging her to eat just a tad more each day.

Why is she eating on a 1300 calorie deficit? And how much protein is she getting? Getting enough dietary protein is important to minimize muscle loss on a diet. Also, since you're both poor college students, you may want to consider getting a Costco membership. You can get 10 lbs of chicken for $20, along with some good deal on buying in bulk.

Also, if she's continuing to lose weight, then everything is fine. Just be sure to keep her away from the scale during that "time of the month" since women's hormone issues can funny things to happen with water weight.

Another thing, how is she doing performance-wise on the low carb diet? If you've kept her below 100 carbs a day, she's probably ketonic, which may or may not make getting through sessions hard.

Man.. I killed it yesterday:
Squat 295 3x5 got low on all sets
Row 145 3x5 felt good will try 155 next time
Deadlift 255 3x5 went down to secure form and it felt great this time

Bench was shooting for 210 or 215 3x5. I started with 205 1x5 felt off, 2nd set felt amazing so I said fuck it put 215 on and knocked that shit out 1x5. I sat there and was like fuck I've always wanted to rep 225 but didn't want to risk form or injury.. I just said fuck it, put 225 on and KNOCKED THAT SHIT OUT!

Man it feels amazing to hit goals like that; especially when it ends up being easy.

Nice job!

 

[grumble]

Posting this in here since my thread has become a clusterfuck. Okay. My gf has been trying to lose weight since nov. Since starting at 185lbs she's dropped 20lbs with low carbing. But now it's time to exercise. I calculated her BMR (1557) and with her activity level her daily calorie needs are 2700cals. I made her a diet with what I learned from this thread. We are poor college students so excuse me if it sounds bare bones. Still, it's high in protein, fat, and low in carbs. On average she get's about 1400 cals a day. I fear this isn't enough and I'm encouraging her to eat just a tad more each day.

Monday, Wednesday, Friday, and Sunday:

Breakfast

2 Eggs 140
2 slices Cheese 188
2tspBenefiber 15
Total 343

Lunch

1cup Sweet Pot. 180
1Tbsp Butter 100
3Tbsp Almonds 190
2tsp Benefiber 15
Total 485

Dinner

1 Sandwich 265.5
2tsp Benefiber 15
1Tbsp Peanut Butter 95
Total 375.5

Snack

Half Avocado 138
Total 138

Tuesday, Thursday, Saturday:

Amt. Food Calories

Breakfast:
8oz Alm. Milk 35
1scoop Pro. Pow. 120
2Tbsp Flax Seed 80
1cup Stra. Berr 50
Half Banana 60.5
1/2 Tbsp Peanut Butter 47.5
Total 393

Lunch
1cup Sweet Pot. 180
1Tbsp Butter 100
3Tbsp Almonds 190
2tsp Benefiber 15
Total 485

Dinner
1 Sandwich 265.5
2tsp Benefiber 15
1Tbsp Peanut Butter 95
Total 375.5

Snack
1/2 Cup Cottage Cheese 103
1/2 Cup Blackberries 31
2Tbsp Flax Seed 80
Total 214

What wrong with this diet? I think it's clean as shit. Her options are limited as we are in college and she's trying to be as vegetarian as possible. And she's doing insanity right now. She wants to stick with that.

Saw your thread, hilarious. Crazies came out of the woodwork.

The way your diet is now she should lose weight combined with exercise. It's not a fast process, and she should be prepared to do this for months. Healthy food is best, since you will feel better, be full longer and it might help with body composition a bit, but not necessary. You're looking for results in weeks, but think more in months. Weigh weekly.

1400calories a day will probably work. I wouldn't put too much trust in Bmr stuff or calculated calories, since it's a vague approxation. I'd put her caloric needs lower than 2700 calories, she's a fairly smallish woman almost regardless of activity level.

Stick with it, maybe get a little less regimented since she'll need to learn to moderate her diet forever and don't sweat a week or two.

 

[youngplaya21]

First day trying the full body routine in the OP. Didn't exactly end well. Ended up throwing up and feeling like complete shit the whole day. Think I pushed myself a little too hard. Also didn't get a chance to do dead lifts, since A LOT more people use the station than I thought (there's only like 2 areas where you can do it). Considering I went at 7am, and it was still occupied the whole time, I may need to find another gym that has them. Overall, I did:

Squats: 205lbs (3 sets of 5)
Bench Press: 145lbs (3 sets of 5)
About 4 arm moves (to help make up for no dead lifts)
Overhead tricep extensions: 55lbs (3 sets of 8)
Shoulder press: 90lbs (3 sets of 5)
Bicep curls: 60 lbs (3 sets of 5)
Anorexic shoulder move (pull the bar to your chin?): 70lbs (2 sets of 8)
Push-ups and pull-ups: Alternated (3 sets of 20, 3 sets of 8)

Drunk a protein shake afterwards, and that was when I started feeling like complete shit.

Arm movements to make up or Deadlifts?!? You should have just waited.

Yeah, plan on just doing that next time. If it still takes forever, then I'll just look for another gym.

 

[Brolic Gaoler]

Arm movements to make up or Deadlifts?!? You should have just waited.

 

[Petrie]

First day trying the full body routine in the OP. Didn't exactly end well. Ended up throwing up and feeling like complete shit the whole day. Think I pushed myself a little too hard. Also didn't get a chance to do dead lifts, since A LOT more people use the station than I thought (there's only like 2 areas where you can do it). Considering I went at 7am, and it was still occupied the whole time, I may need to find another gym that has them. Overall, I did:

Squats: 205lbs (5x5x5)
Bench Press: 145lbs (5x5x5)
About 4 arm moves (to help make up for no dead lifts)
Overhead tricep extensions: 55lbs (8x8x8)
Shoulder press: 90lbs (5x5x5)
Bicep curls: 60 lbs (5x5x5)
Anorexic shoulder move (pull the bar to your chin?): 70lbs (8x8)
Push-ups and pull-ups: Alternated (20x8x20x8x15x6)

Drunk a protein shake afterwards, and that was when I started feeling like complete shit.



Yeah, plan on just doing that next time. If it still takes forever, then I'll just look for another gym.

What routine is this? The OP does not have any routines I saw with this much volume and silliness.

Also, you know for these routines youre suppose to start at a much lighter weight than you did right? No?

 

[kylej]

First day trying the full body routine in the OP. Didn't exactly end well. Ended up throwing up and feeling like complete shit the whole day. Think I pushed myself a little too hard. Also didn't get a chance to do dead lifts, since A LOT more people use the station than I thought (there's only like 2 areas where you can do it). Considering I went at 7am, and it was still occupied the whole time, I may need to find another gym that has them. Overall, I did:

Yeah, plan on just doing that next time. If it still takes forever, then I'll just look for another gym.

wait, wait. 36 sets not counting pushups and pullups. WAT. dude, you need to tone your shit down. I did 8 sets today and got a great workout in. You're just going to burn yourself out and hate going to the gym.

 

[youngplaya21]

What routine is this? The OP does not have any routines I saw with this much volume and silliness.

Also, you know for these routines youre suppose to start at a much lighter weight than you did right? No?

wait, wait. 36 sets not counting pushups and pullups. WAT. dude, you need to tone your shit down. I did 8 sets today and got a great workout in. You're just going to burn yourself out and hate going to the gym.

Thought the Full body routine said 3 sets of 5??? And thought i read in one of the links to do the same weights, and then gradually increase (by like 2.5lbs or something) each time you do the workout again.

And I was essentially doing the Friday stuff in the full body workout, but with no deadlift, and push/pull ups instead of bent over rows (and did the push/pull ups after i made it home, which was about 45 minutes after finishing everything else):

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

Confused by what you mean by 36 sets. Ex: by Squats: (5x5x5) i meant that i did 5 squats, rested, 5 squats, rested, and then 5 more squats (or just 3 sets of 5). Is that bad?

You aren't posting using the accepted format. If you write 5x5 people assume you are doing 5 sets of 5 reps each. 8x8 means 8 sets of 8 reps each. Etc.

Oh shit, my bad. Edited the previous post

 

[Petrie]

Thought the Full body routine said 3 sets of 5??? And thought i read in one of the links to do the same weights, and then gradually increase (by like 2.5lbs or something) each time you do the workout again.

And I was essentially doing the Friday stuff in the full body workout, but with no deadlift, and push/pull ups instead of bent over rows (and did the push/pull ups after i made it home, which was about 45 minutes after finishing everything else):


Confused by what you mean by 36 sets. Ex: by Squats: (5x5x5) i meant that i did 5 squats, rested, 5 squats, rested, and then 5 more squats (or just 3 sets of 5). Is that bad?

You aren't posting using the accepted format. If you write 5x5 people assume you are doing 5 sets of 5 reps each. 8x8 means 8 sets of 8 reps each. Etc.

 

[ianp622]

Thought the Full body routine said 3 sets of 5??? And thought i read in one of the links to do the same weights, and then gradually increase (by like 2.5lbs or something) each time you do the workout again.

And I was essentially doing the Friday stuff in the full body workout, but with no deadlift, and push/pull ups instead of bent over rows (and did the push/pull ups after i made it home, which was about 45 minutes after finishing everything else):


Confused by what you mean by 36 sets. Ex: by Squats: (5x5x5) i meant that i did 5 squats, rested, 5 squats, rested, and then 5 more squats (or just 3 sets of 5). Is that bad?



Oh shit, my bad. Edited the previous post

If you want to follow the OP program:

When you're starting out, don't add anything aside from the basic 3. That means:

A days:
Squats 3x5
Bench 3x5
Deadlift 1x5

B days:
Squats 3x5
Standing Press 3x5
Power cleans 5x3 (not a typo) or Bent-over rows 3x5

Don't add arm work yet. And the first thing you should add after a couple of weeks at least is dips and pullups. You won't need arm work yet.

 

[FallingEdge]

Yeah dood, you are starting way too high at 205, unless your 1RM is like 400 or something lol.

 

[Petrie]

Yeah dood, you are starting way too high at 205, unless your 1RM is like 400 or something lol.

Yep. Drop that weight and focus on form.

 

[youngplaya21]

If you want to follow the OP program:

When you're starting out, don't add anything aside from the basic 3. That means:

A days:
Squats 3x5
Bench 3x5
Deadlift 1x5

B days:
Squats 3x5
Standing Press 3x5
Power cleans 5x3 (not a typo) or Bent-over rows 3x5

Don't add arm work yet. And the first thing you should add after a couple of weeks at least is dips and pullups. You won't need arm work yet.

Noted. And is it alright to use dumb bells for bent-over rows? Power cleans looks like something I'll leave for when i know more about what I'm doing, but bent-over rows looks even harder.

Yeah dood, you are starting way too high at 205, unless your 1RM is like 400 or something lol.

Judging by the link someone posted earlier (this link), 205 lbs isn't even enough for me to be considered a novice at this. Same for my bench numbers. But others here have mentioned that i should be starting at a much lighter routine. I'm a bit confused by that. I can do 3 sets of 5 with 205 lbs without too much problem (or i thought so anyways). Do you all mean that i shouldn't be doing the exact same weight for all 3 sets of 5? Sorry about all of the questions

Yep. Drop that weight and focus on form.

Ah ok. So start at like 150lbs (squats), and work on that first then?

 

[fredrancour]

Noted. And is it alright to use dumb bells for bent-over rows? Power cleans looks like something I'll leave for when i know more about what I'm doing, but bent-over rows looks even harder.


Judging by the link someone posted earlier (this link), 205 lbs isn't even enough for me to be considered a novice at this. Same for my bench numbers. But others here have mentioned that i should be starting at a much lighter routine. I'm a bit confused by that. I can do 3 sets of 5 with 205 lbs fairly easily. Do you all mean that i shouldn't be doing the exact same weight for all 3 sets of 5? Sorry about all of the questions

No, you do the same weight on all 3 sets. Most people who just started doing these lifts are way weaker than that.

 

[Petrie]

The way the program is designed, you should be starting with 45 lbs, just the bar, and working on form. Then go up by 5-10 lbs at a time, and continue to keep perfect form. Make sure your squats are ass to the grass, etc.

 

[youngplaya21]

The way the program is designed, you should be starting with 45 lbs, just the bar, and working on form. Then go up by 5-10 lbs at a time, and continue to keep perfect form. Make sure your squats are ass to the grass, etc.

Ok, now i see what i must've been doing wrong. Thought i was supposed to go straight for essentially the heaviest weights i could do while still finishing. Any chance i could start with like 95lbs though (squats)? Just doing the bar seems like an extremely low starting point. I'm not a toothpick. Also thought i had good form (watched a good 10 YouTube videos and was watching myself in the mirror during squats to make sure that the bar was over my heel, knees weren't flaring, etc), although i kinda want to ask some people to watch me do a few to confirm it.

I was definitely going to start from the bar with deadlifts and all of the variants. However, for squats and bench press, where i though i was essentially a novice, i guess I am mainly worried that i won't feel any sort of burn for about 2 months.

Leave the ego at the door, especially as a beginner. Nobody cares in the gym or online how much weight you lift, the most important thing is you're not going to pull or slip or tear something lifting an unnecessary amount of weight. Weightlifting is a slow and steady lifelong commitment, start at the bar now and move up with time.

Alright, I'll start with the bar for everything, and go from there. Thanks for the advice. And no, i wasn't taking it as an offense (response to Bruce), just worried that I'd regress or something

 

[kylej]

Ok, now i see what i must've been doing wrong. Thought i was supposed to go straight for essentially the heaviest weights i could do while still finishing. Any chance i could start with like 95lbs though (squats)?

Leave the ego at the door, especially as a beginner. Nobody cares in the gym or online how much weight you lift, the most important thing is you're not going to pull or slip or tear something lifting an unnecessary amount of weight. Weightlifting is a slow and steady lifelong commitment, start at the bar now and move up with time.