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Thread: I need a lifting program; can anyone help?

  1. #101
    Super Moderator LesserBlackDog's Avatar
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    Quote Originally Posted by DocDave View Post
    Gents, a quick follow up question.

    I've been doing a workout of 3 sets by 10 reps. Then moving on to a different muscle group as I do my workouts.

    Does that make sense? Or am I better off doing something different? Thank you.
    Do a google search for Wendler 5/3/1. It's a variation on the classic 5x5 that has you cycle through increased weights and decreased reps to help develop your power.

    I've done a few cycles and I prefer it to the vanilla 5x5 routine.
    Ben

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    Quote Originally Posted by LesserBlackDog View Post
    Do a google search for Wendler 5/3/1. It's a variation on the classic 5x5 that has you cycle through increased weights and decreased reps to help develop your power.

    I've done a few cycles and I prefer it to the vanilla 5x5 routine.
    I second the 531. Great powerhouse workout. However, it’s a little complex for beginners? But heck, if you’re up for it, it’s definitely one to know and love.


    Sent from my iPhone using Tapatalk

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    Super Moderator DocDave's Avatar
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    Excellent. Thanks for the recommendation. I'll look in to it. Cheers.

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    Super Moderator DocDave's Avatar
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    So I've been hitting the gym pretty religiously since November 1st. I've been going three days a week, an hour at a time. Of course I'm not lifting the entire hour, there breaks in there between sets.

    I was looking at myself today and I haven't really noticed any differences in my appearance. I mean I feel better about myself because I'm going to the gym and keeping a routine. But as for my physical appearance, nahdah. Is it because I'm not cutting down on carbs to go along with it? Or is an hour, three times a week, not enough?

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    Super Moderator LesserBlackDog's Avatar
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    Building muscle takes a LONG time. Years.

    But the muscles you have will be much more evident if you reduce your BF%.

    So basically, if you want to LOOK more muscular (defined)... nutrition, nutrition, nutrition.

    As for lifting I HIGHLY recommend Wendler 5/3/1. My 1RMs have increased for all my major lifts after just three months of Wendler cycles. There’s a free app that helps you calculate and log your lifts.
    Ben

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    Exactly. Long time. BF% is huge, but having a very low one might keep you from getting strong and bigger in the end.

    Also DocDave, don't be too quick to hate on carbs. Most bodybuilders eat tons of carbs, and most weight lifters do as well. They fuel your workouts. You can read an ArtofManliness article about it (https://www.artofmanliness.com/artic...carbohydrates/). Brett McKay is a Starting Stength guy, and Starting Strength is pro-carbs (although not body building focused). Also, if you've never read To Be A Beast (https://www.barbellmedicine.com/584-2/) by Jordan Feigenbaum, a former Starting Strength guy and doctor, that would be a great place to start. It will also give you a macro calculator based on your goals.

    It seems like the cool thing now is to be keto or whatever and hate on carbs, but I think this is just a fad. It might be great if you don't work out much. I know a lot of people will disagree about this....but, everyone disagrees about everything anyway...

    Quote Originally Posted by LesserBlackDog View Post
    Building muscle takes a LONG time. Years.

    But the muscles you have will be much more evident if you reduce your BF%.

    So basically, if you want to LOOK more muscular (defined)... nutrition, nutrition, nutrition.

    As for lifting I HIGHLY recommend Wendler 5/3/1. My 1RMs have increased for all my major lifts after just three months of Wendler cycles. There’s a free app that helps you calculate and log your lifts.

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    Super Moderator DocDave's Avatar
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    Ok folks. Give me some ideas re: nutrition. The only thing I have done since Jan 1 is cut out sugar. And even then I'm allowing myself a cheat day so Sunday I let myself have whatever I want. But during the week no sugar.

    Aside from that, I'm still eating as I would normally.

  8. #108
    Super Moderator LesserBlackDog's Avatar
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    What does a typical day look like for you, food-wise?
    Last edited by LesserBlackDog; January 21st, 2019 at 01:14 AM.
    Ben

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    Lifting/muscle nutrition is all about protein. In order to see results at the gym you need to have 0.8-1 gr of protein per lb or bodyweight.

    Macronutrients work this way. We have three main ones. Protein, Carbohydrates and fats. Protein and carbs have roughly 4calories per gram and Fats have 9 calories per gram. That will help you calculate how much per one you need.

    The whole point is to identify your total daily energy expenditure (google tdee calculator) from there subtract your bodyweight x4 to get your protein. After that, the way you split your carbs and fats is up to you, even though I would advocate do a 60-40 to 70-30 split of the remaining calories between carbs and fat.

    An example of me. I am roughly 200-202 lbs. My TDEE is roughly 2300. I subtract 200x4=800 for protein. The remaining 1500 cals i split as follows between carbs and fat:

    1. roughly 1000 for carbs=> 1000/4= 250 gr of carbs
    2. roughly 500 for fats => 500/9= 55gr of fats.

    You can play with the carb/fat values but if you want to see results at the gym you NEED that protein.

  10. #110
    Dappered Veteran shad0w4life's Avatar
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    Quote Originally Posted by DocDave View Post
    Ok folks. Give me some ideas re: nutrition. The only thing I have done since Jan 1 is cut out sugar. And even then I'm allowing myself a cheat day so Sunday I let myself have whatever I want. But during the week no sugar.

    Aside from that, I'm still eating as I would normally.
    Multiple Options. However lets face it, excess carbs are bad for you so I'd cut them down and replace them with fats or protein.
    If you are looking for meal replacement, MHP up your mass, carbs are oats, barley etc no Malodextrin or that other sugar crap.

    Advanced/Dedicated commitment:
    Carb Cycling
    Intermittent Fasting(I did this and cut from 195 to 175 and looked bigger)

    Simpler:
    Lower carbs
    Keto/ Paleo variation

    Regarding:
    So I've been hitting the gym pretty religiously since November 1st. I've been going three days a week, an hour at a time. Of course I'm not lifting the entire hour, there breaks in there between sets.

    I was looking at myself today and I haven't really noticed any differences in my appearance. I mean I feel better about myself because I'm going to the gym and keeping a routine. But as for my physical appearance, nahdah. Is it because I'm not cutting down on carbs to go along with it? Or is an hour, three times a week, not enough?

    How much are you lifting? Are you pushing yourself? Are you timing your breaks?

    If you want to get bigger, you should aim to do 12-15 reps on a set and struggle at 12th, then LOWER your weight as the next set you wouldn't be able to do 12, and the repeat. Take a TIMED 2(or 3 if you prefer) minute break between sets. No more no less. If you want to flip small cars over, then you go for strength and more of the 5-8 Rep Max range

    You also need to stick to a routine and have it written down and tracked. Not just winging it.

    Monday should look something like

    Wide Dips(if you can easily get over 12 then i'd drop this down)
    BW x Max
    BW x Max
    BW x Max


    Bench Press
    150lbs x 12-15
    140x12-15
    130x12-15
    120x12

    Incline bench
    135x12
    120x12
    110x12

    Cable Flys (If you have time, this should just be more of a pump excercise)
    75x12
    65x12
    60x12
    50x12

    Which should exhaust your chest, now hit the Tris since they have been worked and get that blood and nutrients in them(shoulders have too but because it's such a delicate muscle group I would give it its own day when it's less easy to make mistakes)

    Close Grip Bench
    110x12
    100x12
    90x12

    French press
    75x12
    60x12
    55x12



    And that is your monday routine for the next several months, nothing else and no different order, write it down in a journal and track your progress.

    If you hit 15 reps then you add 2.5-5lbs to that weight next time.

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