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[Onemic]

I would suggest on an empty bar. At least there is some weight and feel. Broomstick is just too light.

Ya I was thinking it would be an empty bar. I'm generally uncaring when it comes to working out, as long as I know I have correct form. I really have to get rid of that, stops me from learning new exercises as I feel many would be judgmental.(ie Romanian deadlifts)

I agree. However, you can practice at home with a broomstick as well.

I'll try this as well, thanks

 

[HisshouBuraiKen]

Wondering if GAF has any experience or thoughts on this guy's methods/theories:

http://www.hypertrophy-specific.com/hst_index.html

I want to shed fat and get big (in that order). Basically he espouses 3 days a week, full body, big lifts first then a couple auxiliaries if you want.

For bulking, it's 2 weeks of building up to your 15 RM in each lift, followed by two weeks building to 10RM, 2 weeks to your 5RM, 2 weeks staying at your 5RM, then 1-2 weeks total rest (as a deload).

For cutting it's just eliminating the 15s and no time off unless your burned out. This is what I'm doing right now.

I'm wanting to drop from maybe 20% bf (accoring to my scale) to 12-14% while losing at little mass & strength as possible, then switching back to Stronglifts 5x5 as I got good results from that program before my kid was born and I took three months off then dicked around for another 2 months.

 

[Degen]

I agree about the principal, but what does excess protein do exactly? There has never been a case of a high protein diet harming a health pair of kidneys.

Honestly, I can't personally confirm that too much of it does anything beyond potentially wasting money. Going overboard on occasion has never done anything noticeable to me, although I do drink a ton of water.

Too much faith in internet blogs maybe lol

 

[Mr.City]

Wondering if GAF has any experience or thoughts on this guy's methods/theories:

http://www.hypertrophy-specific.com/hst_index.html

I want to shed fat and get big (in that order). Basically he espouses 3 days a week, full body, big lifts first then a couple auxiliaries if you want.

For bulking, it's 2 weeks of building up to your 15 RM in each lift, followed by two weeks building to 10RM, 2 weeks to your 5RM, 2 weeks staying at your 5RM, then 1-2 weeks total rest (as a deload).

For cutting it's just eliminating the 15s and no time off unless your burned out. This is what I'm doing right now.

I'm wanting to drop from maybe 20% bf (accoring to my scale) to 12-14% while losing at little mass & strength as possible, then switching back to Stronglifts 5x5 as I got good results from that program before my kid was born and I took three months off then dicked around for another 2 months.

This is a strange post. You want to do this guy's routine to lose and gain muscle, THEN you want to do stronglifts to get more results. You want to do a complicated routine to lose body fat, which is strange because that's determined mostly by your diet.

You should probably clean up your diet and "not dick around" for 2 more months

I agree. However, you can practice at home with a broomstick as well.

A barbell which is not the same as a broomstick at all. If he's so worried about learning how to clean, he should read Staring Strength, which has a very, very large chapter on doing power cleans.

Honestly, I can't personally confirm that too much of it does anything beyond potentially wasting money. Going overboard on occasion has never done anything noticeable to me, although I do drink a ton of water.

Too much faith in internet blogs maybe lol

The problem I have with PROTEIN OVERLOAD is that if it were true, the obese would be dying left and right.

 

[Petrie]

The problem I have with PROTEIN OVERLOAD is that if it were true, the obese would be dying left and right.

I've never known an obese person who ate a large amount of protein. It's all carbs.

 

[Syphon Filter]

Getting ready to begin starting strength soon. What weight should i use for a beginner?

 

[bro1]

Getting ready to begin starting strength soon. What weight should i use for a beginner?

the weight that you can handle. Start with an empty bar and see how that feels.

How much do you weigh, how old are you, and how tall are you?

 

[HisshouBuraiKen]

This is a strange post. You want to do this guy's routine to lose and gain muscle, THEN you want to do stronglifts to get more results. You want to do a complicated routine to lose body fat, which is strange because that's determined mostly by your diet.

You should probably clean up your diet and "not dick around" for 2 more months

Maybe I didn't explain it right? You can do the routine for cutting OR bulking, I am intending to use it for cutting. I was just soliciting experiences or thoughts on the 3-day a week full body routine or if anyone has tried his stuff specifically.

 

[Syphon Filter]

the weight that you can handle. Start with an empty bar and see how that feels.

How much do you weigh, how old are you, and how tall are you?

170
24
5'9

 

[muntersaur]

I'm kinda disappointed in Ronnie's squat depth

It seems to me the first squat is deliberately high (notice he does not fully extend at the top either) - this is a bodybuilding technique done to keep constant tension on the muscles. The second squat is full depth.

 

[EXGN]

This might be a stupid question, but do you do a rotation of one set of each excercise and then cycle over or do you do 3 sets of a lift in a row and then move on?

Meaning if I were to do this (from the OP):

Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Would I do one set of squats, one set of bench presses, one set of deadlifts and one set of pull ups? Or would I do 3 sets of squats, 3 sets of bench presses, 1 set of deadlifts and 3 sets of pullups?

 

[sebajuNujabes]

This might be a stupid question, but do you do a rotation of one set of each excercise and then cycle over or do you do 3 sets of a lift in a row and then move on?

Meaning if I were to do this (from the OP):

Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Would I do one set of squats, one set of bench presses, one set of deadlifts and one set of pull ups? Or would I do 3 sets of squats, 3 sets of bench presses, 1 set of deadlifts and 3 sets of pullups?

The latter. Do all 3 of your squat sets first, then all 3 of your bench press sets, etc.

 

[despire]

Spotted a few typos in the OP.

Reputable Sources

Nutrition

Lyle McDonald: Owner of bodyrecompostion.com and author of such dieting books as the Ultimate Diet 2.0, The Ketogenic Diet, and The Rapid Fat Loss Diet. McDonald bases all his dietary work in hard science, obsessively searching out every last diet on how nutrition affects the body. His site has a ton of free articles that go as deep or as shallow as you want them to. You really can't go wrong with his advice.


Martin Berkham: Creator of the legendary Lean Gains program, an intermittent fasting diet which has the diet fast for 16 hours and then proceed to have a 8 hour feeding window. His advice has made quite a few jacked guy and gals into super-jacked guy and gals. He occasionally updates his site, and while talks of a book are going around, nothing has come from it yet. Like Aragon and McDonald, he makes heavy of scientific date to explain why it's okay to fast for short amounts of time and eat carbs past 5 p.m. without becoming obese overnight. The only program is that the specifics of his program have never really been explained by Berkham, however information gathered from numerous interviews and articles have allowed people to piece together the program with successful results.

Should "diet" be "study"?

And "program" should probably be "problem"?

 

[Mr.City]

Fixed.

Maybe I didn't explain it right? You can do the routine for cutting OR bulking, I am intending to use it for cutting. I was just soliciting experiences or thoughts on the 3-day a week full body routine or if anyone has tried his stuff specifically.

That's more complicated than what you need right now.

Getting ready to begin starting strength soon. What weight should i use for a beginner?

Rip explains this in the last sections of the book.

 

[Harry_Tequila]

You can keep them as a 3 day split like that. There is no way that is better.

Great, thanks.

 

[FallingEdge]

Progress pics! Still fat lol. Slowly progressing.

May 1 (220) --- May 17 (216) --- May 31 (213)

 

[Brolic Gaoler]

Lol, fatty can run. Not only am I losing weight pretty fast while maintaining strength (if not improving still) I'm now fast enough for the "decade" below me 20-29 on the power test (which is more than a full minute under what I need).

Feels good to be getting my cardio back up and staying strong.

I'm not even worried about this test anymore.

Edit: Looking good edge.

 

[Khalifa Jayy]

Working out with my lady tonight ... what would you guys recommend? We're going to do cardio first, so probably just running next to each other on treadmills. After, I want to work on legs/core. I'm thinking:

Squats (weighted)
Air Bike (30 seconds x 2)
Walking Lunges
V-Ups (30 seconds x 2)
Dips
Plate Twists (30 seconds x 2)
Push-Up Burpees (1minute x 2)

After that we're likely gonna split to finish our individual workouts. She's working arms and I'm on my chest day.

What do you guys think? What would you recommend adding or removing?

 

[Brolic Gaoler]

Working out with my lady tonight ... what would you guys recommend? We're going to do cardio first, so probably just running next to each other on treadmills. After, I want to work on legs/core. I'm thinking:

Squats (weighted)
Air Bike (30 seconds x 2)
Walking Lunges
V-Ups (30 seconds x 2)
Dips
Plate Twists (30 seconds x 2)
Push-Up Burpees (1minute x 2)

After that we're likely gonna split to finish our individual workouts. She's working arms and I'm on my chest day.

What do you guys think? What would you recommend adding or removing?

I would run last.

As for the rest of the stuff I wouldn't do any of it except squats and dips, but we probably have different goals.

 

[entremet]

This is a strange post. You want to do this guy's routine to lose and gain muscle, THEN you want to do stronglifts to get more results. You want to do a complicated routine to lose body fat, which is strange because that's determined mostly by your diet.

You should probably clean up your diet and "not dick around" for 2 more months




A barbell which is not the same as a broomstick at all. If he's so worried about learning how to clean, he should read Staring Strength, which has a very, very large chapter on doing power cleans.



The problem I have with PROTEIN OVERLOAD is that if it were true, the obese would be dying left and right.

I agree. But it helped me practice the motions, along with O-lifting stuff without access to a barbell.

It is not a substitute for the real thing obviously. I actually got that advice from Dan John. Power cleans aren't O-lifts per se, but do require more coordination than the classic powerlifts.

http://danjohn.net/beginners/

 

[FallingEdge]

Lol, fatty can run. Not only am I losing weight pretty fast while maintaining strength (if not improving still) I'm now fast enough for the "decade" below me 20-29 on the power test (which is more than a full minute under what I need).

Feels good to be getting my cardio back up and staying strong.

I'm not even worried about this test anymore.

Edit: Looking good edge.

word word. Keep it up man. I neglected cardio for so long. Regretting it now.

Cardio going okay for me. 30 minute on the stairstepper on Tuesday, bball with the coworkers Friday. I want to try to work in hill sprints as well. I know those will kick my ass.

 

[Mr.City]

Working out with my lady tonight ... what would you guys recommend? We're going to do cardio first, so probably just running next to each other on treadmills. After, I want to work on legs/core. I'm thinking:

Squats (weighted)
Air Bike (30 seconds x 2)
Walking Lunges
V-Ups (30 seconds x 2)
Dips
Plate Twists (30 seconds x 2)
Push-Up Burpees (1minute x 2)

After that we're likely gonna split to finish our individual workouts. She's working arms and I'm on my chest day.

What do you guys think? What would you recommend adding or removing?

I probably wouldn't do your conditioning before your workout. What's strange a lot of just seems like more conditioning work after doing cardio. What are you goals exactly?

Falling Edge: Looking good, man, but it seems like your head is getting smaller while body is getting bigger. You kinda look like Kenshiro from Hokuto No Ken during the Cassandra prison arc.

I agree. But it helped me practice the motions, along with O-lifting stuff without access to a barbell.

It is not a substitute for the real thing obviously. I actually got that advice from Dan John. Power cleans aren't O-lifts per se, but do require more coordination than the classic powerlifts.

http://danjohn.net/beginners/

Cool link. I can't believe I forgot Dan John in the Reputable sources post.

 

[entremet]

word word.

Cardio going okay for me. 30 minute on the stairstepper on Tuesday, bball with the coworkers Friday. I want to try to work in hill sprints as well. I know those will kick my ass.

Are you doing LG as well?

 

[FallingEdge]

Falling Edge: Looking good, man, but it seems like your head is getting smaller while body is getting bigger. You kinda look like Kenshiro from Hokuto No Ken during the Cassandra prison arc.

hahahhahahaha. I know exactly what you are talking about too. Yeah man, I don't know. Part of it has to be the picture and the way I'm taking it and maybe I do have a small head. I have a few other pics where it is the other way around. Who knows lol.

Are you doing LG as well?

Yes I am.

 

[Mahonay]

I'd work out harder than a few sets of pullups and some dumbbell work before I worried about having protein to supplement.

I build easily and have already put on about 10-15lb of muscle since I started a few months ago. I'm doing more than just a few sets a time. Not necessarily trying to go crazy. Just filling out (I was extremely skinny before I started).

Have gone from hanging around 130-135 to about 150 now. Feeling pretty good about it. (I'm 5'6")

 

[OG Kush]

People looking for good pre-workout supplements, have you guys herd of Shroom Tech? Its sold by a company called Onnit (http://www.onnit.com/store/) and it uses cordyceps mushroom and is all natural. Much better than those caffine and chemical heavy other ones, though there is naturally occuring caffine in this, from green tea extract.
Read much more about it here:
http://www.onnit.com/science-shroomtech-sport/

 

[entremet]

hahahhahahaha. I know exactly what you are talking about too. Yeah man, I don't know. Part of it has to be the picture and the way I'm taking it and maybe I do have a small head. I have a few other pics where it is the other way around. Who knows lol.



Yes I am.

Damn. Intense. I got lightheaded doing cardio with LG.

 

[FallingEdge]

Damn. Intense. I got lightheaded doing cardio with LG.

I like to do cardio with an empty stomach as it doesn't bother me. However for squats, I usually have a small pb sandwich pre workout. It might just be in my head, but I feel better going into the workout when I eat something small.

 

[Petrie]

I build easily and have already put on about 10-15lb of muscle since I started a few months ago. I'm doing more than just a few sets a time. Not necessarily trying to go crazy. Just filling out (I was extremely skinny before I started).

Have gone from hanging around 130-135 to about 150 now. Feeling pretty good about it. (I'm 5'6")

The point is not to worry about supplements and shit and just to do the work. Saying you aren't going to hit it hard until your protein comes is just stupid.

 

[Mahonay]

The point is not to worry about supplements and shit and just to do the work. Saying you aren't going to hit it hard until your protein comes is just stupid.

Uh ok? I'm sorry for being stupid I guess.

 

[Petrie]

Uh ok? I'm sorry for being stupid I guess.

Really, if you don't have protein, eat a couple chicken breasts. Its the same damn thing. Powder just makes things simpler. Shakes are for ease of use.



So backsquats with a sunburnt back and shoulders = HELL NO. Front squats it is for today. Holy shit.

 

[Srsly]

Damn. Intense. I got lightheaded doing cardio with LG.

I feel the opposite, I feel even better when I do cardio, fasted. Of course, I don't do very intense cardio. I'm pretty sure the reason I feel better (and less hungry) is that the cardio amplifies lipolysis in a fasted state.

 

[Syphon Filter]

How much rest in between sets do you guys take?

 

[Brolic Gaoler]

How much rest in between sets do you guys take?

5-10 min on main lifts 1-3 minutes on accessory movements depending on output/how I feel.

 

[Syphon Filter]

5-10 min on main lifts 1-3 minutes on accessory movements depending on output/how I feel.

Isn't that too much rest? Maybe i worded my question wrong. What i mean is for example, 3 sets of 5. I do one set which is five obviously and then the time in between that and the next second set.

 

[reilo]

How much rest in between sets do you guys take?

4-5 minutes.

I haven't taken 10 minute rests though.

 

[kylej]

I build easily and have already put on about 10-15lb of muscle since I started a few months ago.

Nope.

 

[IceCold]

Isn't that too much rest? Maybe i worded my question wrong. What i mean is for example, 3 sets of 5. I do one set which is five obviously and then the time in between that and the next second set.

Honestly, just lift again when you are ready. If you are lifting relatively light weights and doing isolated executrices than 0.5- 1 min might be enough for you. But if you are pushing yourself hard and doing squats or dead lifts than you'll need more time. Usually I wait around 2-3 mins.

 

[qcf x2]

So like, is creatine any good?

Wasn't good in my situation.

So I pulled my hamstring playing basketball. At least, I'm pretty sure it was my hamstring. Upper/inner thigh just pretty much seized up after making a cut with the ball and I just about fell over from a sudden lack of flexibility. This happened on Saturday, so I'm skipping leg and back workouts this week and keeping off of it as best I can (doing light stretching, though). Considering it isn't a tear, was never swollen and it doesn't hurt when I leave it alone, how long might I be out for? I kinda wanna try to at least shoot around this weekend.

 

[diamondstar]

Lol, fatty can run. Not only am I losing weight pretty fast while maintaining strength (if not improving still) I'm now fast enough for the "decade" below me 20-29 on the power test (which is more than a full minute under what I need).

Feels good to be getting my cardio back up and staying strong.

I'm not even worried about this test anymore.

Edit: Looking good edge.

What kind of running are you doing and what are your cardio goals?

I am satisfied with my lifts and strength but really need to work on my cardio without losing too much weight and I definitely don't want to sacrifice my gains just to be able to run 5 miles.

 

[cdyhybrid]

How much rest in between sets do you guys take?

When I stop gasping for air, haha.

 

[Brolic Gaoler]

holy shit double.

 

[Brolic Gaoler]

What kind of running are you doing and what are your cardio goals?

I am satisfied with my lifts and strength but really need to work on my cardio without losing too much weight and I definitely don't want to sacrifice my gains just to be able to run 5 miles.

I simply run 1-1.5 miles. Every training day, sometimes I run twice a day. I'm working on it mostly for the Illinois power test (police exam) but I'm going to continue to run anyway. I like how it feels to be getting "healthy" again and I'm not losing strength at all from what I can tell.

I doubt I'll be trying to run 5 miles any time soon, especially for time. Running like that would definitely "cost" too much for me in the terms of training goals.

Isn't that too much rest? Maybe i worded my question wrong. What i mean is for example, 3 sets of 5. I do one set which is five obviously and then the time in between that and the next second set.

Nope.

 

[bjb]

Just signed back up at the gym. Been a few years since I've lifted/worked out, so have a few questions:

- Used to work out with my best friend who's now a personal trainer. He's absolutely ripped (not huge) and in phenomenal shape. He's advocated to me to do a form of isolation-routine (2 muscle groups per day) with cardio. 5-6 times a week. Judging from the OP - I'm guessing that's not recommended?

- In terms of cardio - should I be running after my workout? I realize fatigue may set in, but I'd rather not work on lifting with my legs, and then potentially lose muscles by getting on the treadmill for 30 minutes.

- Lastly I enjoy jump rope a lot. Is there any downside to doing it in between sets?

Appreciate any feebdack.

 

[despire]

Just signed back up at the gym. Been a few years since I've lifted/worked out, so have a few questions:

- Used to work out with my best friend who's now a personal trainer. He's absolutely ripped (not huge) and in phenomenal shape. He's advocated to me to do a form of isolation-routine (2 muscle groups per day) with cardio. 5-6 times a week. Judging from the OP - I'm guessing that's not recommended?

- In terms of cardio - should I be running after my workout? I realize fatigue may set in, but I'd rather not work on lifting with my legs, and then potentially lose muscles by getting on the treadmill for 30 minutes.

- Lastly I enjoy jump rope a lot. Is there any downside to doing it in between sets?

Appreciate any feebdack.

You should just do the OP first. Don't worry about your friend being ripped since you are not him. Even if he could get ripped with a program like that it doesn't mean that you as a beginner will. Do the OP for at least a while before thinking about doing any split routines. Split's are okey when full body workouts become too much to handle. That said you can use a linear full body workout like the one in the OP all the way to Intermediate lifter level and possibly beyond. You could post the routine your friend gave you so we can take a look at it.

Cardio/conditioning after workout. Weights are the priority and you don't want to fatigue yourself by running 30min before squatting.

Same goes with jumping rope. Don't do it between sets. You can do it before workout for a warmup. But any heavy cardio should be done after weights. Not before and not in between.

Hope this helps

 

[Onemic]

Practiced power cleans in the gym today....Wasn't as hard as I initially thought, but I'm still not sure if I have proper form as I don't have a partner to look at what I'm doing. I'm just going to keep practicing with an empty bar until I'm 100% comfortable with it.

I'm doing this with squats now too, as I always knew my form was never 100% perfect as my balance still needs work. Since I'm working on form with squats, is it okay if I substitute squats with the smith squat machine instead for the OP workout? Obviously with the smith machine I can achieve the proper depth and form without having to worry about balance, which also means I can do much heavier weights than I could before as I never had my form down perfectly.

 

[grumble]

Uh ok? I'm sorry for being stupid I guess.

Don't be mad, not everyone here's that much of a jerk! Stay awhile.

 

[rando14]

I haven't taken a shake in like two months and my numbers are fine and I'm not looking like a skeleton either.

Shakes are great but I much prefer meat after workouts, along with some sugar for dat insulin spike.

 

[Etrian Oddity]

Tomorrow is shoulders. Looking forward to it.

Do you gentlemen recommend cardio in the morning and weight training later while on a cut, or might that be too much on a caloric deficit?

 

[rando14]

Tomorrow is shoulders. Looking forward to it.

Do you gentlemen recommend cardio in the morning and weight training later while on a cut, or might that be too much on a caloric deficit?

Light cardio in the morning while you're in fat burning mode, then lifting later. Or, lifting then cardio afterwards.

Make sure you're getting enough nutrition, which ofc depends on your diet.

Keto? IF? Old fashioned?