hi everybody

[anaboltech]

hi everybody i was always in/out of BB but now i m starting over BB after 2 years. this time with full determination.i need some knowledge from u guys, first i think i have to start it with STRENGHT TRAINING. i've googled and found bill starr & Ripptoe. what u guys think whose programme i've to start with. need ur valuable suggetions regarding training & diet

 

[Nathan]

One of the issues with this - and other sites -are you may find you get confusing/conflicting information, some people will recommend doing one thing while others will swear up and down they are wrong, etc.

I would take the bits of info that everybody seems to agree upon and formulate a routine surrounding those basic tenants. I think everyone can agree free weights are superior to most machines. I think we can all agree free weight squats, deadlifts, and bench presses should be staples in any serious weight lifting routine. I think we can agree you need to EAT to grow, and will need to better understand calorie control. The list goes on.

There is a wealth of info here. I would read as much as possible. The archives are an unrivaled source of info - but you have to be a platinum member for that. You will find there is too much stuff for us to answer all your questions - the best thing to do is look back over what has been discussed in the past and learn that way.

 

[Cynical Simian]

I would take the bits of info that everybody seems to agree upon and formulate a routine surrounding those basic tenants. I think everyone can agree free weights are superior to most machines. I think we can all agree free weight squats, deadlifts, and bench presses should be staples in any serious weight lifting routine. I think we can agree you need to EAT to grow, and will need to better understand calorie control. The list goes on.

To add to it, progressive resistance (i.e., adding weight to your lifts) is another key whether your primary goal is getting stronger (obviously) or stimulating hypertrophy.

 

[needtogetaas]

One of the issues with this - and other sites -are you may find you get confusing/conflicting information, some people will recommend doing one thing while others will swear up and down they are wrong, etc.

I would take the bits of info that everybody seems to agree upon and formulate a routine surrounding those basic tenants. I think everyone can agree free weights are superior to most machines. I think we can all agree free weight squats, deadlifts, and bench presses should be staples in any serious weight lifting routine. I think we can agree you need to EAT to grow, and will need to better understand calorie control. The list goes on.

There is a wealth of info here. I would read as much as possible. The archives are an unrivaled source of info - but you have to be a platinum member for that. You will find there is too much stuff for us to answer all your questions - the best thing to do is look back over what has been discussed in the past and learn that way.

and the 5x5 is a pretty dame good start.

 

[Nathan]

To add to it, progressive resistance (i.e., adding weight to your lifts) is another key whether your primary goal is getting stronger (obviously) or stimulating hypertrophy.

True dat. I forgot about that until recently and BAM, lifts are all going up and the size is coming.

 

[anaboltech]

Thank u All for ur valuable advice ! ! actually i was confused after reading a lot about starr and ripptoe. i live at a place where there's only one gym without instructor and the gym is full with machines not much free weights. that's why me and my friend decided to work at home, we bought some weights, benches and dumbells. all we need is a programme and some tips. now i think i've to start bill's 5x5. i've read that the bill 5x5 should b done exactly as it is(NO CHANGE) if possible then please give some tips.
Thank again for ur valuable advice ! !

 

[Nathan]

I don't know the 5 x 5 routine all that well myself having never done it as far as I know, but I'm sure someone else has useful info as many people on here swear up and down byt he whole 5x5 thing.

 

[needtogetaas]

you could look at other peoples logs and learn a lot from them to

http://www.elitefitness.com/forum/showthread.php?t=500458

 

[Guinness5.0]

If there's one tip I'd give, it'd be to make sure you start light and increase the weights incrementally. You basically have to look at your weight training beyond indivual workouts and keep the big picture in focus. It's about stringing together week after week of progress, which may seem hard to swallow when most are conditioned to believe that you're supposed to pound yourself into oblivion during a workout, wait a bit, then do it again.

Keep the mindset that the workouts are pieces of a larger whole and you will have an easier time with it. It won't be long until the top sets are grueling and you're string together PR-laden weeks.

Have you read up on madcow's geocities site? If not I'll post the link. You won't find a more thorough writeup anywhere else.

 

[anaboltech]

one more thing
which one to start with:
Bill starr's intermediate or advanced?

 

[needtogetaas]

If there's one tip I'd give, it'd be to make sure you start light and increase the weights incrementally. You basically have to look at your weight training beyond indivual workouts and keep the big picture in focus. It's about stringing together week after week of progress, which may seem hard to swallow when most are conditioned to believe that you're supposed to pound yourself into oblivion during a workout, wait a bit, then do it again.

Keep the mindset that the workouts are pieces of a larger whole and you will have an easier time with it. It won't be long until the top sets are grueling and you're string together PR-laden weeks.

Have you read up on madcow's geocities site? If not I'll post the link. You won't find a more thorough writeup anywhere else.

ya I have bin learning this a lot with the 5x5.some times a leave the gym feeling like I should have don more but then when I go again and I just added 10lbs to a lift I see why it works.

 

[anaboltech]

i've downloaded the Bill Starr - Glenn Pendlay 5x5, Periodized Version for Advanced Lifters, Intro to Periodization and the excel sheet.
Thanks for helping me.

 

[Guinness5.0]

DOn't do the advanced version. Advanced will allow for the slowest progress. People use the advanced version bexause they have to, not because they want to. With the beginner or intermediate versions, you make progress much more rapidly. At some point this becomes basically impossible and training has to be reconfigured. Don't read the word 'advanced' as a benefit.

Use the simplest program with which you can progress as perscribed. If you can progress at every workout (liek if you're really new to working out or coming back from a layoff) the Rippetoe 3x5 is great. Once that becomes unrealisitc, the intermediate version (in which you aim for PRs weekly) becomes approriate. You will get results faster by using the appropriate program.

 

[anaboltech]

DOn't do the advanced version. Advanced will allow for the slowest progress. People use the advanced version bexause they have to, not because they want to. With the beginner or intermediate versions, you make progress much more rapidly. At some point this becomes basically impossible and training has to be reconfigured. Don't read the word 'advanced' as a benefit.

Use the simplest program with which you can progress as perscribed. If you can progress at every workout (liek if you're really new to working out or coming back from a layoff) the Rippetoe 3x5 is great. Once that becomes unrealisitc, the intermediate version (in which you aim for PRs weekly) becomes approriate. You will get results faster by using the appropriate program.

plz give me the link for "Rippetoe 3x5"

 

[needtogetaas]

plz give me the link for "Rippetoe 3x5"

meep meep

 

[anaboltech]

meep meep

i mean link to Rippetoe 3x5 programme

 

[Cynical Simian]

The link is in the sticky, but please read everything in it about the rationale behind the layout, exercise selection, etc. rather than just skipping over the description and training theory and trying to "run the program" without thinking about it. The couple hours it takes you to read and digest everything will be well spent and make the hours you spend in the gym much more productive and enjoyable.

 

[needtogetaas]

The link is in the sticky, but please read everything in it about the rationale behind the layout, exercise selection, etc. rather than just skipping over the description and training theory and trying to "run the program" without thinking about it. The couple hours it takes you to read and digest everything will be well spent and make the hours you spend in the gym much more productive and enjoyable.

....

 

[anaboltech]

The link is in the sticky, but please read everything in it about the rationale behind the layout, exercise selection, etc. rather than just skipping over the description and training theory and trying to "run the program" without thinking about it. The couple hours it takes you to read and digest everything will be well spent and make the hours you spend in the gym much more productive and enjoyable.

Thanks bro i found it !

 

[youngguns]

lol