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[Petrie]

Yo FitnessGAF,

I've been working out for about a year now, but on and off due to school and examns and such. There has been some physichal progress, but not much.
Because of my on-and off workout schedule I would workout about 4 times a week, and during exam period once every 2 weeks..

I'm really willing to get serious and I need a good, not much time consuming workout schedule. This was my prior schedule:
Day 1: Legs, chest, beceps and triceps
Day 2: Back, shoulders, calf, abs
Day 3: Same as day 1, different exercises
Day 4: Same as day 2, different exercises

With that schedule, I'd be in the gym for 2-2.5 hours. I've read that working out for 1-1.5 hours is the most effective.

I want to exercise the major muscle groups about twice a week. Can you guys help me with a nice schedule?

Me:
1.76m short
66kg
Fat percentage around 19.5%

So I need a good workout routine to gain muscle and become stronger. I would also appreciate some diet tips and easy to cook meals. My only diet guideline right now is to try and eat healthy. I can't really have a diet because I'm living with my parents and they come home late from work and usually cook something quick, which isn't always healthy.

You should read the OP, it has all the info you're looking for.

 

[Veezy]

Yo FitnessGAF,

I've been working out for about a year now, but on and off due to school and examns and such. There has been some physichal progress, but not much.
Because of my on-and off workout schedule I would workout about 4 times a week, and during exam period once every 2 weeks..

I'm really willing to get serious and I need a good, not much time consuming workout schedule. This was my prior schedule:
Day 1: Legs, chest, beceps and triceps
Day 2: Back, shoulders, calf, abs
Day 3: Same as day 1, different exercises
Day 4: Same as day 2, different exercises

With that schedule, I'd be in the gym for 2-2.5 hours. I've read that working out for 1-1.5 hours is the most effective.

I want to exercise the major muscle groups about twice a week. Can you guys help me with a nice schedule?

Me:
1.76m short
66kg
Fat percentage around 19.5%

So I need a good workout routine to gain muscle and become stronger. I would also appreciate some diet tips and easy to cook meals. My only diet guideline right now is to try and eat healthy. I can't really have a diet because I'm living with my parents and they come home late from work and usually cook something quick, which isn't always healthy.

Here's a whole list of programs. Also, read the OP.

 

[3Sixty]

What's the point of this?

To be a complete dick then get away with it because

"Yo bro, there is a camera over there"

"Lolz I totally got you bro."

 

[Noema]

Yo FitnessGAF,

I've been working out for about a year now, but on and off due to school and examns and such. There has been some physichal progress, but not much.
Because of my on-and off workout schedule I would workout about 4 times a week, and during exam period once every 2 weeks..

I'm really willing to get serious and I need a good, not much time consuming workout schedule. This was my prior schedule:
Day 1: Legs, chest, beceps and triceps
Day 2: Back, shoulders, calf, abs
Day 3: Same as day 1, different exercises
Day 4: Same as day 2, different exercises

With that schedule, I'd be in the gym for 2-2.5 hours. I've read that working out for 1-1.5 hours is the most effective.

I want to exercise the major muscle groups about twice a week. Can you guys help me with a nice schedule?

Me:
1.76m short
66kg
Fat percentage around 19.5%

So I need a good workout routine to gain muscle and become stronger. I would also appreciate some diet tips and easy to cook meals. My only diet guideline right now is to try and eat healthy. I can't really have a diet because I'm living with my parents and they come home late from work and usually cook something quick, which isn't always healthy.

Read the OP; do Starting Strength.

 

[FallingEdge]

Every rep and every pound gained on the OHP is a weight room victory. Getting 115lbs for 7 reps next time would still be cause for celebration!

Ain't that the truth. Just wait till he gets a plate on there. Feel like a king!

 

[Violater]

Hi guys,would just hanging from a bar for as long as i can during/after my workout be the best way to improve my grip strength?

 

[MjFrancis]

Maybe not the best way, but it is an option. The second Convict Conditioning book has a step-by-step linear progression to make those more difficult as your grip improves.

 

[HollovVpo1nt]

You should read the OP, it has all the info you're looking for.

Here's a whole list of programs. Also, read the OP.

Read the OP; do Starting Strength.

Apologies, great and thorough OT. I've decided to go for a medified Starting Strength routine, based on my experience and beeing a 100% starter.

Here is my proposal for mass/growth (Sets 4, Reps: 10,8,6,6)
Day 1:
Legs: Squat, front lunges, side lunges
Chest: Inclined Dumbbell press, fly, close palm push ups, bench press
Biceps: Alternate standing biceps Curl, standing barbell curl
Triceps: pressdown, dip
Day 2:
Back: Deadlift, pullups, bent-over rows
Shoulders: Behind-neck press, front raise, lateral raise
Abs: Crunch, a made up exersice by me for the sides
Calf
Day 4:
Legs: Squat, rear leg raises, front leg raises
Chest: Inclined bench press, close-grip bench press, bench-press
Biceps: Inclined dumbbell curl, preacher curl
Triceps: Extentions, dip
Day 4:
Back: Pull ups, double arm rows, shoulder shurg
Shoulders: Upright rows, arm raises, palm-in presses
Calf
Abs

Thoughts?

And so I calculated my BMR, which is 1856 under moderate load. According to the 1.5 gram/lb of bodypass, my protein intake should be around 220grams a day. What would you guys recommend for total intake, the 40/30/30 diet?

Do you guys have a fixed meal schedule? It would be much, much easier for me to eat a certain dish at a certain time. Preferrably easy to cook.

 

[PBY]

Apologies, great and thorough OT. I've decided to go for a medified Starting Strength routine, based on my experience and beeing a 100% starter.

Here is my proposal for mass/growth (Sets 4, Reps: 10,8,6,6)
Day 1:
Legs: Squat, front lunges, side lunges
Chest: Inclined Dumbbell press, fly, close palm push ups, bench press
Biceps: Alternate standing biceps Curl, standing barbell curl
Triceps: pressdown, dip
Day 2:
Back: Deadlift, pullups, bent-over rows
Shoulders: Behind-neck press, front raise, lateral raise
Abs: Crunch, a made up exersice by me for the sides
Calf
Day 4:
Legs: Squat, rear leg raises, front leg raises
Chest: Inclined bench press, close-grip bench press, bench-press
Biceps: Inclined dumbbell curl, preacher curl
Triceps: Extentions, dip
Day 4:
Back: Pull ups, double arm rows, shoulder shurg
Shoulders: Upright rows, arm raises, palm-in presses
Calf
Abs

Thoughts?

And so I calculated my BMR, which is 1856 under moderate load. According to the 1.5 gram/lb of bodypass, my protein intake should be around 220grams a day. What would you guys recommend for total intake, the 40/30/30 diet?

Do you guys have a fixed meal schedule? It would be much, much easier for me to eat a certain dish at a certain time. Preferrably easy to cook.

Uhhh... This doesnt look like SS at all. Seriously, just run the routine lol

 

[Petrie]

Apologies, great and thorough OT. I've decided to go for a medified Starting Strength routine, based on my experience and beeing a 100% starter.

Here is my proposal for mass/growth (Sets 4, Reps: 10,8,6,6)
Day 1:
Legs: Squat, front lunges, side lunges
Chest: Inclined Dumbbell press, fly, close palm push ups, bench press
Biceps: Alternate standing biceps Curl, standing barbell curl
Triceps: pressdown, dip
Day 2:
Back: Deadlift, pullups, bent-over rows
Shoulders: Behind-neck press, front raise, lateral raise
Abs: Crunch, a made up exersice by me for the sides
Calf
Day 4:
Legs: Squat, rear leg raises, front leg raises
Chest: Inclined bench press, close-grip bench press, bench-press
Biceps: Inclined dumbbell curl, preacher curl
Triceps: Extentions, dip
Day 4:
Back: Pull ups, double arm rows, shoulder shurg
Shoulders: Upright rows, arm raises, palm-in presses
Calf
Abs

Way too much volume for a beginner. The big lifts will suffer because of it. Why are newbiess always so opposed to just followed a tried and true program? They always want to fuck around with it.

That's not a "modified SS routine", its a completely different routine with almost nothing in common with what actually makes SS work.

If you are intent on doing what you think is best instead of following something designed by someone who knows a whole lot more than you, then we can't help you. What you posted shows you don't have an understanding of what a beginner program should be and why it works.

Uhhh... This doesnt look like SS at all. Seriously, just run the routine lol

What he said.

 

[Brolic Gaoler]

Hi guys,would just hanging from a bar for as long as i can during/after my workout be the best way to improve my grip strength?

High rep deads, heavy deads, farmer carries.

 

[despire]

Apologies, great and thorough OT. I've decided to go for a medified Starting Strength routine, based on my experience and beeing a 100% starter.

Here is my proposal for mass/growth (Sets 4, Reps: 10,8,6,6)
Day 1:
Legs: Squat, front lunges, side lunges
Chest: Inclined Dumbbell press, fly, close palm push ups, bench press
Biceps: Alternate standing biceps Curl, standing barbell curl
Triceps: pressdown, dip
Day 2:
Back: Deadlift, pullups, bent-over rows
Shoulders: Behind-neck press, front raise, lateral raise
Abs: Crunch, a made up exersice by me for the sides
Calf
Day 4:
Legs: Squat, rear leg raises, front leg raises
Chest: Inclined bench press, close-grip bench press, bench-press
Biceps: Inclined dumbbell curl, preacher curl
Triceps: Extentions, dip
Day 4:
Back: Pull ups, double arm rows, shoulder shurg
Shoulders: Upright rows, arm raises, palm-in presses
Calf
Abs

Thoughts?

And so I calculated my BMR, which is 1856 under moderate load. According to the 1.5 gram/lb of bodypass, my protein intake should be around 220grams a day. What would you guys recommend for total intake, the 40/30/30 diet?

Do you guys have a fixed meal schedule? It would be much, much easier for me to eat a certain dish at a certain time. Preferrably easy to cook.

What the other guys just said.

And the bolded parts. These movement's will fuck your shoulders up. Don't do them.

 

[Noema]

Apologies, great and thorough OT. I've decided to go for a medified Starting Strength routine, based on my experience and beeing a 100% starter.

It is precisely because you are a novice that you shouldn't mess with the program. Less is more, specially for novices. If you think you need to modify SS because it looks like "it's just not enough exercises", you are in for a shock, because you'll be crawling out of the gym as soon as the weights start to get heavy.

Here is my proposal for mass/growth (Sets 4, Reps: 10,8,6,6)
Day 1:
Legs: Squat, front lunges, side lunges
Chest: Inclined Dumbbell press, fly, close palm push ups, bench press
Biceps: Alternate standing biceps Curl, standing barbell curl
Triceps: pressdown, dip
Day 2:
Back: Deadlift, pullups, bent-over rows
Shoulders: Behind-neck press, front raise, lateral raise
Abs: Crunch, a made up exersice by me for the sides
Calf
Day 4:
Legs: Squat, rear leg raises, front leg raises
Chest: Inclined bench press, close-grip bench press, bench-press
Biceps: Inclined dumbbell curl, preacher curl
Triceps: Extentions, dip
Day 4:
Back: Pull ups, double arm rows, shoulder shurg
Shoulders: Upright rows, arm raises, palm-in presses
Calf
Abs

Holy crap, no. No.

No.

Don't modify Starting Strength. What you posted isn't Starting Strength.

Do it as is. Don't change anything.

 

[FallingEdge]

Way too much volume for a beginner. The big lifts will suffer because of it. Why are newbiess always so opposed to just followed a tried and true program? They always want to fuck around with it.

That's not a "modified SS routine", its a completely different routine with almost nothing in common with what actually makes SS work.

If you are intent on doing what you think is best instead of following something designed by someone who knows a whole lot more than you, then we can't help you. What you posted shows you don't have an understanding of what a beginner program should be and why it works.



What he said.

Because it is too simple. I thought the same thing as well. Didn't think I could get a proper workout with that little volume and light of weight. It made no sense to me.

And now I know.

 

[Petrie]

Because it is too simple. I thought the same thing as well. Didn't think I could get a proper workout with that little volume and light of weight. It made no sense to me.

And now I know.

I'm really glad this thread was one of my first exposures to fitness, and that I'm the type to do my own research and trust in science.

Because holy fuck that routine is so bad. not just bad for a beginner, just BAD.

It is precisely because you are a novice that you shouldn't mess with the program. Less is more, specially for novices. If you think you need to modify SS because it looks like "it's just not enough exercises", you are in for a shock, because you'll be crawling out of the gym as soon as the weights start to get heavy.



Holy crap, no. No.

No.

Don't modify Starting Strength. What you posted isn't Starting Strength.

Do it as is. Don't change anything.

LOL

THIS.

 

[HollovVpo1nt]

It's just frustrating to have been working out for over a year now and start at square 1 But yeah you're right, SS is proven and it's my best shot.
I'll start with the Full Body workout for 3-4 months and then continue on to Upper/Lower split.

I'm really glad this thread was one of my first exposures to fitness, and that I'm the type to do my own research and trust in science.

Because holy fuck that routine is so bad. not just bad for a beginner, just BAD.


LOL

THIS.

Why is it bad? I've been following that routine for a while with a friend of mine and where I was working out on and off, he stayed true to the routine and he's had tremendous gains and looks great now.

 

[PBY]

It's just frustrating to have been working out for over a year now and start at square 1 But yeah you're right, SS is proven and it's my best shot.
I'll start with the Full Body workout for 3-4 months and then continue on to Upper/Lower split.

Lol just trust us, run SS til you hit "that"point- you'll know it when you're in it, and then you can incorporate some elements of the routine you posted. But, talking as someone who has a high volume routine... thats an insane amount of volume.

 

[Brolic Gaoler]

It's just frustrating to have been working out for over a year now and start at square 1 But yeah you're right, SS is proven and it's my best shot.
I'll start with the Full Body workout for 3-4 months and then continue on to Upper/Lower split.



Why is it bad? I've been following that routine for a while with a friend of mine and where I was working out on and off, he stayed true to the routine and he's had tremendous gains and looks great now.

So basically you come in here, post a routine seeking approval, then when you get a contradicting opinion you blow it off and do your own thing anyway.

Seems about right. We get this a lot, people aren't gonna bother with you much if you keep that up. If you were just gonna do that routine anyway you shouldn't have bothered posting it. Just my 2 cents.

 

[Violater]

High rep deads, heavy deads, farmer carries.

I'll work those in.

 

[despire]

I'm really glad this thread was one of my first exposures to fitness, and that I'm the type to do my own research and trust in science.

Exactly my case as well.

It's just frustrating to have been working out for over a year now and start at square 1 But yeah you're right, SS is proven and it's my best shot.
I'll start with the Full Body workout for 3-4 months and then continue on to Upper/Lower split.

Do SS for now. Or Greyskull Linear Progression like Veezy suggested if it seems more to your liking. When you are ready and have a solid base you can start with something like Jim Wendler's 5/3/1 and incorporate more "bodybuilding stuff" in to the program.

 

[Noema]

 

[FallingEdge]

Why is it bad? I've been following that routine for a while with a friend of mine and where I was working out on and off, he stayed true to the routine and he's had tremendous gains and looks great now.

Is he new too? How long has he been lifting? You tend to see gains in the first month (or a bit longer) due to the fact that you are new and can do damn near anything and see progress. How are you handling when you plateau? Stall? How are you measuring progress? Increasing weight?

 

[despire]

Is he new too? How long has he been lifting? You tend to see gains in the first month (or a bit longer) due to the fact that you are new and can do damn near anything and see progress. How are you handling when you plateau? Stall? How are you measuring progress? Increasing weight?

He might also just have great genetics which would explain good progress with a crappy program.

 

[Draft]

Great squat video. LOL.

http://www.youtube.com/watch?v=aYScDcm9qBI&feature=youtu.be

Watch it with the sound up.

 

[Petrie]

On an unrelated note, the last few days have sucked. Been a bad diabetic and bad fitGaf member:

Was at the gym doing my deads Wednesday, felt more tired than I should've, checked my blood glucose after and it was at 44 (anything under 70ish is low and definitely bad, especially if working out). All I had in my car were some cookies I had bought for my girlfriends sister, so I ate some, but by that point I knew I wasn't into my workout so did some rows and left.

Problem is I have a very addictive personality, so since then I've eaten a shitload of cookies, candies, and other crap.

This is why my cheat days are usually burgers and somesuch, cause when it comes to candy and sweets, I never get sick of it. I could eat it forever.

Somebody tell me its ok and get me back on track damnit. All I've had today is coffee. Need to make myself brave this snow and hit the gym, I keep procrastinating!

*end Livejournal post*

 

[Szu]

Great squat video. LOL.

http://www.youtube.com/watch?v=aYScDcm9qBI&feature=youtu.be

Watch it with the sound up.

Yeah, this was posted on the last page. I love how the weights bounce in tune with the music.

 

[Cagey]

After musing about the purchase a few days ago, I bought a set of Fat Gripz because why not. Worst case was I'd flip them to a trainer in my gym. Brought them with me to the gym yesterday, figuring I'd use them for a set of DB rows (limited equipment means I'm always swapping stuff out for back) as a trial run.

70 lbs is the highest the fitness room in my building goes, so I've had to use rows at the beginning as a warmup to compensate for the lack of weight. Moved it towards the end, slapped on the grips.

4 reps. 3 reps. 1 rep.

Holy fuck. Challenge accepted.

 

[Brolic Gaoler]

On an unrelated note, the last few days have sucked. Been a bad diabetic and bad fitGaf member:

Was at the gym doing my deads Wednesday, felt more tired than I should've, checked my blood glucose after and it was at 44 (anything under 70ish is low and definitely bad, especially if working out). All I had in my car were some cookies I had bought for my girlfriends sister, so I ate some, but by that point I knew I wasn't into my workout so did some rows and left.

Problem is I have a very addictive personality, so since then I've eaten a shitload of cookies, candies, and other crap.

This is why my cheat days are usually burgers and somesuch, cause when it comes to candy and sweets, I never get sick of it. I could eat it forever.

Somebody tell me its ok and get me back on track damnit. All I've had today is coffee. Need to make myself brave this snow and hit the gym, I keep procrastinating!

*end Livejournal post*

Nope, you're already dead. Just give up.

Meanwhile I'll be heading to the gym and proving I'm better than you.

 

[Petrie]

Nope, you're already dead. Just give up.

I hate you.

*goes to eat more cookies*

 

[HollovVpo1nt]

So basically you come in here, post a routine seeking approval, then when you get a contradicting opinion you blow it off and do your own thing anyway.

Seems about right. We get this a lot, people aren't gonna bother with you much if you keep that up. If you were just gonna do that routine anyway you shouldn't have bothered posting it. Just my 2 cents.

Yes, I came here posting a routine and seeking for help. I did get a contradicting opinion but I thought that the contradiction opinion didn't factor in that I've been (sort of) working out for over a year so I tried to incorporate both the SS routine and the routine I've been following, and asking for approval for my proposed routine. In contrast to the SS routine, I've added more (isolated workouts) and an extra day. Sure, they look different, but I thought the compound core was the same and I added extra exercises due to my experience of not beeing a 100% novice.

Your 2 cents are exactly the reason I've put off from posting in this thread before. In other areas of GAF, I've read stuff like FitnessGAF beeing arrogant, cocky and unfriendly. That's exactly the vibe I'm getting here and that's partially due to the way you describe my entrance to this thread, which I don't recognise as beeing as rude as you describe it to be. I'm feeling rejected already here. Laughing at routines without explanation, portraying me as an uncoöporative and a novice who 'will do his own routine anyway regardless of what others say'. This is still a discussion and if I want to question a routine, I post a different routine and ask for feedback. The vibe I'm getting now is "do SS and shut up". Now you ask yourself who the rude one is here.

Is he new too? How long has he been lifting? You tend to see gains in the first month (or a bit longer) due to the fact that you are new and can do damn near anything and see progress. How are you handling when you plateau? Stall? How are you measuring progress? Increasing weight?

Not completely new, but he also did some unserious workout like a complete novice who didn't know what he did. He's much more serious with his diet and supplements though which would explain his gains. I think he might also have the genes, he's around 2 meters tall and has a great posture.
How I'm measuring progress is muscle tone and increase in strength. When I started working out I had trouble benching 30kg 12 times. My record now is 60kg, 4 sets of 12,10,8,8.

 

[PBY]

Yes, I came here posting a routine and seeking for help. I did get a contradicting opinion but I thought that the contradiction opinion didn't factor in that I've been (sort of) working out for over a year so I tried to incorporate both the SS routine and the routine I've been following, and asking for approval for my proposed routine. In contrast to the SS routine, I've added more (isolated workouts) and an extra day. Sure, they look different, but I thought the compound core was the same and I added extra exercises due to my experience of not beeing a 100% novice.

Your 2 cents are exactly the reason I've put off from posting in this thread before. In other areas of GAF, I've read stuff like FitnessGAF beeing arrogant, cocky and unfriendly. That's exactly the vibe I'm getting here and that's partially due to the way you describe my entrance to this thread, which I don't recognise as beeing as rude as you describe it to be. I'm feeling rejected already here. Laughing at routines without explanation, portraying me as an uncoöporative and a novice who 'will do his own routine anyway regardless of what others say'. This is still a discussion and if I want to question a routine, I post a different routine and ask for feedback. The vibe I'm getting now is "do SS and shut up". Now you ask yourself who the rude one is here.

Okay- theres two places to go from here- shit can escalate, and you can just leave this thread thinking fuck SS and those fitness-gaf a-holes, go ahead and do your routine, and experience moderate gains at first, plateau hard and fast, and possibly suffer injury and burn out from lack of steady progression.

Or- you can brush off a comment, and really take a step back and try to see what your goals are, and if you are willing to look past what may have upset you in order to really change your lifting habits for the better.

Listen, you're not the first person to be skeptical about SS. I get wanting to add more volume, wanting to hit your arms more, etc, etc. Its natural. BUT- and here is the part where you need to understand that Fitnessgaf gives advice to legitimately help you- SS works. And thats why people keep advising you to go for it.

 

[Brolic Gaoler]

Yes, I came here posting a routine and seeking for help. I did get a contradicting opinion but I thought that the contradiction opinion didn't factor in that I've been (sort of) working out for over a year so I tried to incorporate both the SS routine and the routine I've been following, and asking for approval for my proposed routine. In contrast to the SS routine, I've added more (isolated workouts) and an extra day. Sure, they look different, but I thought the compound core was the same and I added extra exercises due to my experience of not beeing a 100% novice.

Your 2 cents are exactly the reason I've put off from posting in this thread before. In other areas of GAF, I've read stuff like FitnessGAF beeing arrogant, cocky and unfriendly. That's exactly the vibe I'm getting here and that's partially due to the way you describe my entrance to this thread, which I don't recognise as beeing as rude as you describe it to be. I'm feeling rejected already here. Laughing at routines without explanation, portraying me as an uncoöporative and a novice who 'will do his own routine anyway regardless of what others say'. This is still a discussion and if I want to question a routine, I post a different routine and ask for feedback. The vibe I'm getting now is "do SS and shut up". Now you ask yourself who the rude one is here.

You got explanations, you're rejecting what people told you in an attempt to help you and you don't like it because you had already predetermined that your routine was awesome. You expected us to announce the awesomeness of your routine and that didn't happen. Now you're having a melt down. Don't put that shit on us, that's your own fault.

 

[Petrie]

Yes, I came here posting a routine and seeking for help. I did get a contradicting opinion but I thought that the contradiction opinion didn't factor in that I've been (sort of) working out for over a year so I tried to incorporate both the SS routine and the routine I've been following, and asking for approval for my proposed routine. In contrast to the SS routine, I've added more (isolated workouts) and an extra day. Sure, they look different, but I thought the compound core was the same and I added extra exercises due to my experience of not beeing a 100% novice.

Your 2 cents are exactly the reason I've put off from posting in this thread before. In other areas of GAF, I've read stuff like FitnessGAF beeing arrogant, cocky and unfriendly. That's exactly the vibe I'm getting here and that's partially due to the way you describe my entrance to this thread, which I don't recognise as beeing as rude as you describe it to be. I'm feeling rejected already here. Laughing at routines without explanation, portraying me as an uncoöporative and a novice who 'will do his own routine anyway regardless of what others say'. This is still a discussion and if I want to question a routine, I post a different routine and ask for feedback. The vibe I'm getting now is "do SS and shut up". Now you ask yourself who the rude one is here.

Routines are designed the way they are for a reason. You can't combine your routine and SS and have that work.

The reason people have told you to just do SS is what you posted shows you do not have a basic understanding of beginner fitness, so you'd be better served trusting a basic routine for a bit and working from there. There is no rhyme or reason to what you posted, and to critique it and explain why could leave us here all day. Suffice to say way too much volume, isolation being done before compounds, too many days in the gym. That's the basic reasons.

Shogun is right though that like others before you: you posted a haphazard routine, and are being bluntly told to abandon it. Nothing wrong with that.

 

[Noema]

Fitness |OT5| Barbell Bullies, GOMAD farts and Hammer Strength Spotters

Fixed.

 

[Brolic Gaoler]

Fitness |OT5| Barbell Bullies, GOMAD farts and SS Nazis.

Hey bro, can you spot me? I'll be over here on the Hammer Strength bench press...

 

[Noema]

Hey bro, can you spot me? I'll be over here on the Hammer Strength bench press...

IT'S ALL YOU BRAH

 

[Petrie]

Hey bro, can you spot me? I'll be over here on the Hammer Strength bench press...

Shogun can you come spot me on these curls? I'm doing them in the squat rack so I clearly need a spot.

 

[Brolic Gaoler]

Shogun can you come spot me on these curls? I'm doing them in the squat rack so I clearly need a spot.

I'm gonna drop a plate on your foot so hard. Then I'm gonna bury you in cookies.

 

[Warrior_Keoni]

The people here like Alienshogun have been working out for YEARS. Best to get their advice.

I do SS and honestly I like doing squats. People give me weird stares but I think I must've farted in their direction. Oh well.

DEEP SQUATS.

 

[Petrie]

I'm gonna drop a plate on your foot so hard. Then I'm gonna bury you in cookies.

No more cookies!

Oh but they are the chips ahoy with the M & Ms in them...godlike...

 

[despire]

Great squat video. LOL.

http://www.youtube.com/watch?v=aYScDcm9qBI&feature=youtu.be

Watch it with the sound up.

Proper Finnish mentality right there

Gotta love the coach(?) screaming in the back.

 

[Brolic Gaoler]

That dude is awesome. His body is like STAHP!!!!!!!! And he's all "nope, I got dis."

 

[despire]

How I'm measuring progress is muscle tone and increase in strength. When I started working out I had trouble benching 30kg 12 times. My record now is 60kg, 4 sets of 12,10,8,8.

This indicates that you are still a beginner/novice and should follow a beginner routine ie. SS or Greyskull LP.

It's not the amount of time you have spent training that makes you a beginner or advanced but the fact how much iron you can push. Even if you have been training for years but it's all just been fucking around you can and most likely will still be a beginner.

 

[HollovVpo1nt]

Okay- theres two places to go from here- shit can escalate, and you can just leave this thread thinking fuck SS and those fitness-gaf a-holes, go ahead and do your routine, and experience moderate gains at first, plateau hard and fast, and possibly suffer injury and burn out from lack of steady progression.

Or- you can brush off a comment, and really take a step back and try to see what your goals are, and if you are willing to look past what may have upset you in order to really change your lifting habits for the better.

Listen, you're not the first person to be skeptical about SS. I get wanting to add more volume, wanting to hit your arms more, etc, etc. Its natural. BUT- and here is the part where you need to understand that Fitnessgaf gives advice to legitimately help you- SS works. And thats why people keep advising you to go for it.

No. I'm not skeptical of SS. I just thought that the people who advises me SS didn't take into account that I've worked out before and am not a 100% novice, like I thought SS was catered to. I didn't say "thanks guys for the recommendations but I'm going with my own routine instead" did I? I simply proposed another routine and again asked for feedback, keywords: proposed and feedback. What I wanted was feedback, not beeing laughed at and portrayed as a dismissive egoïst who'll do his own routine anyways.

You got explanations, you're rejecting what people told you in an attempt to help you and you don't like it because you had already predetermined that your routine was awesome. You expected us to announce the awesomeness of your routine and that didn't happen. Now you're having a melt down. Don't put that shit on us, that's your own fault.

Oke, now you're getting rediculous. I rejected it because I thought I could handle more because of my experience, and I pitched that back to this thread. I didn't expect you to praise my routine, where the hell are you getting that from? I'm 66kg with a fat perfentage of 19.5, I don't expect to get anything praised :/ You couldn't be more off dude.

Routines are designed the way they are for a reason. You can't combine your routine and SS and have that work.
The reason people have told you to just do SS is what you posted shows you do not have a basic understanding of beginner fitness, so you'd be better served trusting a basic routine for a bit and working from there. There is no rhyme or reason to what you posted, and to critique it and explain why could leave us here all day. Suffice to say way too much volume, isolation being done before compounds, too many days in the gym. That's the basic reasons.
Shogun is right though that like others before you: you posted a haphazard routine, and are being bluntly told to abandon it. Nothing wrong with that.

I really do understand that. I thought my understanding of fitness was greater than it aparantly is. What's wrong with explaining that to me to in a civilised way? For example, after I posted my proposal, would it have been that much of a pain to explain to me that the routine I posted isn't a proven one and doesn't seem to have a certain logic to it? There are dozens of ways to get me to abandon my prior routine and the one way some of you guys did is very rude and it geniounly hurt my feelings.

And yes, there is something wrong with beeing bluntly told to abondon it. Because what you describe as haphazard now wasn't the describe a couple of posts back. I would like to know why the routine doesn't make sense, not that it just doesn't make sense, period.

This indicates that you are still a beginner/novice and should follow a beginner routine ie. SS or Greyskull LP.

It's not the amount of time you have spent training that makes you a beginner or advanced but the fact how much iron you can push. Even if you have been training for years but it's all just been fucking around you can and most likely will still be a beginner.

I understand that now.

 

[Brolic Gaoler]

What you need to know is that you know nothing, even those who "know" understand there is always more to learn.

What Noema posted earlier "Unlearn everything" is completely on point. Everything you "know" is wrong.

Read the OP. Book mark T-nation, Elitefts, etc. Get some lifting literature and educate yourself. Find good reliable sources for information and read them continuously. This is an ongoing process, it's a lot of work, and most people quit before ever getting out of the "novice" area.

Now I'm off to go military press some heavy shit because I'm a fucking beast like that.

And I'm gonna eat some cookies for Petrie.

 

[PBY]

I also just wanna quickly clarify something- I feel like your perception of SS is off. Its not like a routine for those who can't handle more. Shit kicked my ass. Its fucking intense, and with enough weight it can kick anyones ass at any level. Its about having a plan in place that allows you to progress and build strength over time.

 

[despire]

snip

This thread can be harsh at times for newcomers but the information shared here is pretty top notch. You can always ask here and trust in that people who give you answers most likely know their shit much better than people in many other places around the internet.

 

[HollovVpo1nt]

What you need to know is that you know nothing, even those who "know" understand there is always more to learn.

What Noema posted earlier "Unlearn everything" is completely on point. Everything you "know" is wrong.

Read the OP. Book mark T-nation, Elitefts, etc. Get some lifting literature and educate yourself. Find good reliable sources for information and read them continuously. This is an ongoing process, it's a lot of work, and most people quit before ever getting out of the "novice" area.

Will do.

I also just wanna quickly clarify something- I feel like your perception of SS is off. Its not like a routine for those who can't handle more. Shit kicked my ass. Its fucking intense, and with enough weight it can kick anyones ass at any level. Its about having a plan in place that allows you to progress and build strength over time.

Yeah I've been looking at SS thoroughly now and I actually imagine the compound nature of it to be more intense than my workout routines so far. So I'm looking forward to it really.

This thread can be harsh at times for newcomers but the information shared here is pretty top notch. You can always ask here and trust in that people who give you answers most likely know their shit much better than people in many other places around the internet.

Sure. I'm starting the SS routine on Monday. Looking forward to it.

An unrelated note, while I have a pretty high FP in my opinion, I don't look fat. When I'm following my routine I look decently athletic, but now that I've skipped the gym for 2.5 weeks I look "meh".

The compound nature of SS seems to stimulate anabolic growth and I personally sweat the most when I do compount stuff like deadlift and squat. I actually weighed myself for this thread, I thought I was 68 kg but I was quite shocked to see that I was 66.

So I'd like to reduce my FP. I know that goes naturally once I do a decent diet and work out, but do you guys recommend cardio? I've hear and read massive differences in opinions regarding cardio.

 

[ezrarh]

No. I'm not skeptical of SS. I just thought that the people who advises me SS didn't take into account that I've worked out before and am not a 100% novice, like I thought SS was catered to. I didn't say "thanks guys for the recommendations but I'm going with my own routine instead" did I? I simply proposed another routine and again asked for feedback, keywords: proposed and feedback. What I wanted was feedback, not beeing laughed at and portrayed as a dismissive egoïst who'll do his own routine anyways.

As already mentioned, the amount of time you've worked out before doesn't necessarily mean anything. You said that you were 5'9" and 145 lbs earlier right, if so can you give people what your numbers are like on the main lifts? (squat, bench, deadlift) That will tell people what level you are, not how long you've been lifting. I've seen guys lift for years and have gone no where and I would still classify them as beginners.

I've used the concepts behind SS for years now and it's still relevant to someone that you might consider advanced. If I go through a period of not lifting, to pick things up again, I might do something similar to SS. As you're now well aware from having a billion people tell you it, it's very relevant to most people regardless of how long they've been lifting. Just my two cents, although my opinion isn't that much different from the guys that post here regularly.

 

[Petrie]

I'm mobile so I'm not going to quote you as its a pain in the ass, but you say you want to know why your routine is haphazard. People here are not going to waste their time picking apart your routine. The OP does that, and its expected you'd read it. It explains the basic logic of beginner routines and such. People here are expected to do a decent amount of their own research if they want those kind of details, not ask to have it spoon fed to them. The reasons your routine is shit can be found in the OP. You need to connect the dots.

It'd be like if someone who didn't know English yet wanted to know how contractions work. You'd tell them to learn the basics first, not to start trying to figure out more advanced stuff.