Advice for beginner? (please read)

[Dragon14]

Hey all. I am not a beginner to lifting, but I am new to power lifting. I have been out of the gym due to some "post cycle" complications for almost 6 months now, but I am ready to start lifting again. I want to focus on strength and power lifting.

Some stats: I am 6'1, 219 (down from 232). I have had some rotator cuff problems in the past due to dislocated shoulders, and some repetetive shoulder movement problems. My shoulders do not currently hurt at all, but overhead pressing movements (esp behind the neck) have been problematic in the past so keep that in mind. I also had a lower back injury, but that has not bothered me for a while now.

I am looking for advice on a routine focusing on power movements. I want to make sure my abdominal and lower back muscles are worked to build a strong foundation.

I am natural at this time, and I am not currently taking any supplements (but I am open to good ones).

Karma for advice! Thorough routines are appreciated.

 

[Parabellum]

www.elitefts.com Clikc on atricles and then EliteFTS articelans look for the 9 week basic program.

 

[Dragon14]

Thanks, I'll check the site out.

 

[Dragon14]

I wonder about this Westside type "beginner" program. According to this plan, the first day you would work up to a 1 rep max??? I can't imagine it being a good idea, on your very first day, to max out? Someone clear this up for me please.

 

[goldenone]

Its up to you on what you feel comfortable with doing.
You might want to just use a 5x5 routine or some other routine for awhile to get back in shape.

I can relate on shoulder problems. Had my left shoulder dislocated twice.I use bands and do rotator cuff exercises to warm them up before i bench.
Actually alot of westsiders train with a close grip (pinky on the ring) elbows tucked which leads to less shoulder rotation and stress on your shoulders.

Just read up on the articles from the link Parabellum gave you. Good luck

 

[Paste]

New lifter trying Westside

Go to www.elitefitnesssystems.com and check under "articles" for Louie's numerous articles.

One thing you'll find for the beginner, is to establish a decent level of conditioning (GPP) or General Physical Preparedness. Louie has some articles on GPP.

THEN, you'll find articles on his base tymplate (sp-?). Although trying a max single every week on various Max Effort (ME) exercises may seem drastic, it is actually conservative to the normal Western Periodization method of hitting the same base lift with heavy 3's or 5's, week after week.

Good luck. If you stick with it and don't try stray too far from the base program, you will see significant improvement.