help with rippetoes

[letsgorangers]

hey guys, sorry for starting a bunch of posts, just was some help here......
if my stats are as follows:
Lifting for about 6 months
minimum results, a little tighter lost some fat
5'10
175


posted pics a while ago, dont know if anyone remembers

but if i started up this rippletoe program how fast would i see results? will i gain alot of muscle? lost fat too? is it bad doing cardio on non lifitng days? How would I increase weight, its every session right?

 

[Czar87]

http://forum.bodybuilding.com/showthread.php?t=712752

If you wanna gain mass you will gain fat too. If you wanna do cardi you will have to eat more.

Just increase weight whenever you can, if you get your lifts in add 2,5% more.

´This program doesnt do miracles, if your lifts go up and you'll see your self gaining little bit of fat then you are gaining muscle too.

 

[letsgorangers]

i want to get bigger, leaner fast is this good

 

[crossy]

You have to be patient. Nothing will get you bigger and leaner fast its a work in progress. Rippetoes is a great program to follow but the wanting to get lean, big etc will mainly come with diet. To get big you will put on fat aswell as muscle then you can change your diet and cut back to strip the fat away. Getting a decent physique and getting fitter and stronger comes with alot of hardwork. If you are looking for a mircale workout that will make you big and lean in a shorttime let me know when you find it.

Weight tends to increase weekly around 2.5% (this will vary depending on the individual) As for cardio try HIIT on non training days this will help keep fat gain to a minimum (i should practice what i preach here).

Crossy

 

[atlantaholdem]

I've been doing the Rippetoe 3x5 since early October. The only workouts I've missed so far was 5 days for Christmas. I've had great results so far. This is definitely the strongest I've ever been in my life. You will get stronger doing this workout if you're consistent. The leaner and bigger part will only happen with diet.

 

[anotherbutters]

It's probably the quickest way for someone new to lifting to get stronger in their first few months of training. Assuming your diet is ok, you're getting enough rest and you're not doing anything stupid like drinking several nights a week, you ought to make good progress and see a difference in the mirror after the first month or two, even if you keep your bodyweight the same.

 

[Lone Trooper]

It's probably the quickest way for someone new to lifting to get stronger in their first few months of training. Assuming your diet is ok, you're getting enough rest and you're not doing anything stupid like drinking several nights a week, you ought to make good progress and see a difference in the mirror after the first month or two, even if you keep your bodyweight the same.

Right, you can often push strength levels up nicely over the course of months with that basic routine. I modified it a bit, and the people I've trained so far made nice progress on my variation. Same premise - up the weight every workout. 10 lbs. for squats and deadlifts (I prefer RDLs), 5 for the rest until you slow down, then drop it to 2.5 or even 1.25 lb. incretments.

My split?

Day A
Squat - 3x5
Row - 3x5
Bench/Dip (depending on shoulders) - 3x5
Reverse Hyper - 3x10
Bicep/Tricep work - 2x12-15 (hasn't interfered with progress, satisfies vanity with sarcoplasmic growth in a short time)

Day B
RDL - 3x5
OHP - 3x5
Chinup - 3x5
Power Shrug - 3x10
External Rotation - 2x15

I also throw in grip work for any who need that sort've thing. It's usually done on top of the external rotations.

But AB is right - it's the quickest way there. Why would you add weight once a week when you could add it 1.5x a week (essentially what you're doing with the rotating A/B split on M/W/F.

 

[letsgorangers]

anyone think lone troopers version is better?

 

[anotherbutters]

Just pick one, start light and add 2-3% to the weights every workout.

 

[coolcolj]

I would add gOod mornings instead of RDL though

and no need for powershrug, waste of time, and will eventually build a strength imbalance between the upper and lower traps leading to shoulder problems