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Ignorant Noob =(

A

ark94

New member
=( so i was pretty ignorant at the start when i started posting here, but thats because i am 15, weigh 148.0lb 6feet tall and in highschool.

But i am open now, to any and all suggestions. Could you please explain though when you answer some questions (to help educate me), im going to be posting in this thread from now on, just a whole bunch of questions etc.

I will be asking more questions on the weekend, when i got time to think about what i am giong to say, and what i want to ask so it makes sense when i respond =D

My goal is to get big, i will put my current diet on friday of what im eating daily basis (my diet is good), to give you some ideas. and show you a pic of my current body (if it helps)
Basically im going to be asking a whole bunch of questions, just whenever it comes to my mind but I will think before I type lol

First off – I want to get bigger, and I don’t want ot juice but I would like to look like ImageBam - Fast, Free Image Hosting and Photo Sharing if it helps with what im trying to achieve for. So not very massive right now, just cut I guess?
My workout (I will post on Saturday) is all free weights (ofc) and I am lifting about 6-8 reps and 6-8 sets. Is that okay?

Also, I would like to know, when trying to get what I am wanting to achieve, I work
Monday- chest
Tuesday- back
Wednesday- shoulders
Thursday – legs
Friday- arms
Is that an okay schedule? Also, what sorts of exercises SHOULD I be doing when I work out the chest for say, to get best results? And how many different types of exercises? ( like should I be doing incline, decline, flat bench presses then incline, decline, flat db press then like barbell presses or w/e? Or should I be choosing like 5 lifts for each muscle group? So which 5 would be most effective then?)

I hope this makes sense, I will start off shooting these questions. I won’t be ignorant anymore, just please try and respond so it makes sense for someone who is 15 (almost 16) and goes to school.

Also, just like to apologize to joe d and jdid or w/e there names were in my last thread i was ignorant too their responses
 
That schedule doesn't look to shabby... I kinda like it, chest for me right now is flat bench, weighted dips and upper n lower cables.
 
gstacker said:
That schedule doesn't look to shabby... I kinda like it, chest for me right now is flat bench, weighted dips and upper n lower cables.
Click to expand...

oh yeah forget to mention cables and dips =D

just when you do like 8 or more exercises on your one muscle group.... are you not dead or out of energy and not able to like after the 5th exercise? or you have the energy to keep on going ?
 
First couple sets are warm ups then I work my way up.. I get 4-5 really good working sets in the 4-6 rep range
 
last thing, when your working out i talk to trainers right now just to get an example of what they show me... but i like the videos on the internet. however

what are some good sites to learn some exercises, or proper form when working out? because if ur not doing the proper form.... in theory your really not working the entire muscle right?

i was looking at a few videos, are these guys showing good form?
YouTube - EXERCISE: LATS AND TRAPS
YouTube - Squat Exercise - common form mistake
YouTube - How To Squat, How To Squat Demo

i don't know a good squat form... and never really done weighted squats before.... =(
 
Look in the stickies I believe there's some good videos in there, just stick around and keep browsing an posting... Try an get some vidios of ur own lifts if possible and kink em to the forums here... Trust me if there not 101% perfect someone will be sure n point it out lol but they will also motivate u to get em better and u will... Nothing wrong with pt's there just hit n miss.. Deff better than jus jumpin in it blindly
 
gstacker said:
Look in the stickies I believe there's some good videos in there, just stick around and keep browsing an posting... Try an get some vidios of ur own lifts if possible and kink em to the forums here... Trust me if there not 101% perfect someone will be sure n point it out lol but they will also motivate u to get em better and u will... Nothing wrong with pt's there just hit n miss.. Deff better than jus jumpin in it blindly
Click to expand...

Alright, i will try and upload a video... but it will be pretty hard. its a public gym and generally busy so i don't think i could, but for i will try and go one day when noone is there =D
 
yo dude.... i think this was you whose thread i posted in before, but you don't need to get a split right now man.... Having a routine where you perform 3-4 compound lifts per session is PLENTY!! Look at Rippetoes imo
 
JDid23 said:
yo dude.... i think this was you whose thread i posted in before, but you don't need to get a split right now man.... Having a routine where you perform 3-4 compound lifts per session is PLENTY!! Look at Rippetoes imo
Click to expand...

Hey jdid, you posted in my last thread. So i would like to know, when you mention rippetoes lifts is that the 5x5 calculator? And what i am confused about, with the 5x5 calculator whats the point of it? like whats the ups and downs etc to doing rippetoes
 
If your 6ft and 148lbs rippetoe and bill starr are 2 people you need to research. You should do one of there routines for at least 6 months before adding an arm or assistance excercise. Nobody thats 15 likes working out without an arm day.......but you'll be better off building a foundation first. your not going to like the big three because you'll think your workouts are to quick and your bicepts never get a pump.......but trust me at least for your first 6 months this is all you need. You are incapable of performing any of the three lifts properly(sorry but it's true) and the first 6 months should be about form and discipline to an extreme. working out three days a week is plenty also.......I promise. Allow yourself to really enjoy food and especially the assortment of meats available to you.......eat a lot of it all the time until your about to burst and whatever else you can. This template should be good until your early 20's.
 
Ark94 said:
Hey jdid, you posted in my last thread. So i would like to know, when you mention rippetoes lifts is that the 5x5 calculator? And what i am confused about, with the 5x5 calculator whats the point of it? like whats the ups and downs etc to doing rippetoes
Click to expand...

there are two routines that people mainly mean when they say "rippetoes"

the first is the 5x5 calculator and its a great routine especially if you want to add size, some of the benefits are the fact that you only perform the big lifts so you can put all your energy into it, you squat/row/bench 3 times a week aswell so you get lots of practise at performing them.

the other routine sometimes people mean is called a 3x5, it looks like this, two routines that you alternate between and workout 3 times a week, so each routine is done 3 times in 2 weeks, the 2 routines are:
Full Squat 3x5
Benchpress 3x5
Deadlift 5x5 pyramiding up to 1 max set

Full Squat 3x5
Military Press 3x5
Pendlay Row 3x5

for the exercise listed with 3x5, you do 3 sets of 5 reps with the same weight, when you can get all 3 sets of 5 reps with that weight then you bump it up.

Another great routine is this: Super Squats 20 Rep Squat Routine <--- take note of the diet plan at the bottom of this page too...

As a beginner you could probably follow any routine and get decent results if you are eating decent, but by doing something like this then you will get alot of practise at squats/deads/bench/row which are all exercises where form is very important to prevent injuries.

If you were gonna do a split I would say to do something like this:

Monday - shoulder, tri
Tuesday - back, calves
Wednesday - rest
Thursday - chest, bi
Friday - Legs (including calves), abs
 
ExtraMile said:
there are two routines that people mainly mean when they say "rippetoes"

the first is the 5x5 calculator and its a great routine especially if you want to add size, some of the benefits are the fact that you only perform the big lifts so you can put all your energy into it, you squat/row/bench 3 times a week aswell so you get lots of practise at performing them.

the other routine sometimes people mean is called a 3x5, it looks like this, two routines that you alternate between and workout 3 times a week, so each routine is done 3 times in 2 weeks, the 2 routines are:
Full Squat 3x5
Benchpress 3x5
Deadlift 5x5 pyramiding up to 1 max set

Full Squat 3x5
Military Press 3x5
Pendlay Row 3x5

for the exercise listed with 3x5, you do 3 sets of 5 reps with the same weight, when you can get all 3 sets of 5 reps with that weight then you bump it up.

Another great routine is this: Super Squats 20 Rep Squat Routine <--- take note of the diet plan at the bottom of this page too...

As a beginner you could probably follow any routine and get decent results if you are eating decent, but by doing something like this then you will get alot of practise at squats/deads/bench/row which are all exercises where form is very important to prevent injuries.

If you were gonna do a split I would say to do something like this:

Monday - shoulder, tri
Tuesday - back, calves
Wednesday - rest
Thursday - chest, bi
Friday - Legs (including calves), abs
Click to expand...

Well, to be rather blunt; your split has you doing upperbody 4 days a week and lower body once. That's a pretty bad split.

Your quads are your largest muscle group, to be touched once a week is asinine.


To the original poster: Buy this book, read it, read it again, do the routine. That or absolutely hate yourself in 4 years for not doing so.

Starting Strength: Basic Barbell Training

If wish I knew of this book at 15...

BTW, I'm not a paid sponsor of the book, unlike most of the supplement pushing found in this forum.
 
Alright, im going to seriously this time look into the 5x5 probably right now and sort of get a routine. But 5x5 is for someone starting out right... i have been doing freeweights for a year now, just not extreme or heavy lifting and not certain lifts. so i don't know a ton of lifts yet =(

like i know the form for some lifts, but that is what "trainers" told me and i have read on here never follow a trainer =D lol

so if i do the 5x5, will i be getting bigger? or just learning form and technique and seeing minimal results?

Also, for example i can bench (its not a lot, but considering what my body used to be its a jump =D) as a max 45's on each side (bar weighs 45), i think i could maybe pump out 5 reps with that... but 3-5 sets idk. but i could do 35's on each side and pull out 5 sets and be tired at the end. so when i do the 5x5 calculator would i be doing 35's on each side of the bar, and benching 5 sets? or doing 45's?

oh for example, i know its sad but i really don't know a proper form of freeweight squatting.....
 
*** Please critique***

Alright, so if you would like a idea of what my diet is. Here you are, its not eating a lot.... but its not eating bad either (I hope its not)
Breakfast (around 7:30a.m) – 2cups (fruits vary from strawberries,blueberries,mangos etc) of fruits, in 20oz. Of 1% milk mixed in with 1-2scoops of Whey Protein

Around 10a.m everyday – 2 scoops mixed in 20oz. 1% milk of Mutant Mass

Lunch (between 12-12:30p.m) – Lunch varies, 2 sandwhiches (rye bread) inside the sandwhiches tuna somedays, mashed eggs, bacon w/cheese, ham and cheese and tomato’s etc. Generally stated above is a lunch.
1 hour before workout (around 2:45p.m) – Another 2 scoops of mutant mass, mixed in with 20oz. 1% milk

After workout (workouts from 3:55 till 5:45/6:00) – 355mL of water, mixed into 2 scoops of Cell-tech hardcore (creatine)

Dinner – Generally varies each night. Sometimes – Pork curry with basmati rice with green beans in rice. Chicken with veggies, beef portvela hamburger on whole wheat bun, salmon (seasoned) with veggies and potatotoes. Etc etc


I also plan on taking Purple Wraath during my workout, or atleast trying it out.
As far as serving size, I eat at dinner for hamburger, 1 hamburger, pork curry 5ounce of pork with a cup of rice. So im not eating alot... but I do NOTTTT have a huge apetite... so its hard to eat otherwise I feel like throwing up.
After I upload my pic, (hopefully tonight if I can find my parents camera lol) you can judge my body, and see if you say I should lose weight (bf) or just gain muscle on it.
PLEASE CRITIQUE and make sense when you critique =d im 15 so please try not to say make 3 steaks for lunch.... im in school lol
 
Ark94 said:
*** Please critique***

Alright, so if you would like a idea of what my diet is. Here you are, its not eating a lot.... but its not eating bad either (I hope its not)
Breakfast (around 7:30a.m) – 2cups (fruits vary from strawberries,blueberries,mangos etc) of fruits, in 20oz. Of 1% milk mixed in with 1-2scoops of Whey Protein

Around 10a.m everyday – 2 scoops mixed in 20oz. 1% milk of Mutant Mass

Lunch (between 12-12:30p.m) – Lunch varies, 2 sandwhiches (rye bread) inside the sandwhiches tuna somedays, mashed eggs, bacon w/cheese, ham and cheese and tomato’s etc. Generally stated above is a lunch.
1 hour before workout (around 2:45p.m) – Another 2 scoops of mutant mass, mixed in with 20oz. 1% milk

After workout (workouts from 3:55 till 5:45/6:00) – 355mL of water, mixed into 2 scoops of Cell-tech hardcore (creatine)

Dinner – Generally varies each night. Sometimes – Pork curry with basmati rice with green beans in rice. Chicken with veggies, beef portvela hamburger on whole wheat bun, salmon (seasoned) with veggies and potatotoes. Etc etc


I also plan on taking Purple Wraath during my workout, or atleast trying it out.
As far as serving size, I eat at dinner for hamburger, 1 hamburger, pork curry 5ounce of pork with a cup of rice. So im not eating alot... but I do NOTTTT have a huge apetite... so its hard to eat otherwise I feel like throwing up.
After I upload my pic, (hopefully tonight if I can find my parents camera lol) you can judge my body, and see if you say I should lose weight (bf) or just gain muscle on it.
PLEASE CRITIQUE and make sense when you critique =d im 15 so please try not to say make 3 steaks for lunch.... im in school lol
Click to expand...

Not nearly enough. Appetite is a changeable thing. You won't put on a pound with your diet. You need to eat at least 3200 calories or else you might as well not go to the gym. Find more calorie dense food and just eat it.

Alright, im going to seriously this time look into the 5x5 probably right now and sort of get a routine. But 5x5 is for someone starting out right... i have been doing freeweights for a year now, just not extreme or heavy lifting and not certain lifts. so i don't know a ton of lifts yet =(

like i know the form for some lifts, but that is what "trainers" told me and i have read on here never follow a trainer =D lol

so if i do the 5x5, will i be getting bigger? or just learning form and technique and seeing minimal results?

Also, for example i can bench (its not a lot, but considering what my body used to be its a jump =D) as a max 45's on each side (bar weighs 45), i think i could maybe pump out 5 reps with that... but 3-5 sets idk. but i could do 35's on each side and pull out 5 sets and be tired at the end. so when i do the 5x5 calculator would i be doing 35's on each side of the bar, and benching 5 sets? or doing 45's?

oh for example, i know its sad but i really don't know a proper form of freeweight squatting.....
Click to expand...

Not a 5x5, a 5x5 is intermediate. You are a beginner. A 3x5 is what you need.
Yes you will gain size and strength.

Get the book. Everything you need to know is in it.
 
Well.... here's the shameful pics =(

I used to be a lot bigger, no muscle just fat. and since 13 i was more cardio just cutting down weight. i think im still too fat though idk.

i was thinking maybe i should cut down, lose more BF and then start lifting.... any input? or should i just lift with my current body?

Normal
Imgcut1.jpg


Normal Side
IMGcut2.jpg


Somewhat flexxed (idk if this helps when suggesting lifts)
Imgcut3.jpg
 
don't be ashamed bro... we all have to start somewhere. I am basically in the same boat you're in right now :)

it's good that you cut fat... Regardless, you should do the compound lifts as previously stated (squats, deads, etc.)-- Rippetoes 3x5 Starting Strength would be ideal.
 
JDid23 said:
don't be ashamed bro... we all have to start somewhere. I am basically in the same boat you're in right now :)

it's good that you cut fat... Regardless, you should do the compound lifts as previously stated (squats, deads, etc.)-- Rippetoes 3x5 Starting Strength would be ideal.
Click to expand...

alright, i would like to know though, i may buy the book if its in stock at some book stores, or order it online.

but i like going to the gym everyday.... does that work with rippetoes? and if its Mon,wed,fri would i do just strictly cardio Tues, Thurs?

Also do you suggest straight up cutting my BF completely? Say do a month, hardcore cardio and lift some weights but focus more on cardio and diet? Then come and do weights? Just i don't want to be setback by reducing all my weights by a lot, but if i have too.. i will

oh it would help if you knew what i was going for...
http://www.imagebam.com/image/771e4330727859

771e4330727859


Right now just want to get a flat stomach, and have more definition... so cutting BF for about a month of hard HIT cardio would do me good? or 2 months?
 
Ark94 said:
alright, i would like to know though, i may buy the book if its in stock at some book stores, or order it online.

but i like going to the gym everyday.... does that work with rippetoes? and if its Mon,wed,fri would i do just strictly cardio Tues, Thurs?

Also do you suggest straight up cutting my BF completely? Say do a month, hardcore cardio and lift some weights but focus more on cardio and diet? Then come and do weights? Just i don't want to be setback by reducing all my weights by a lot, but if i have too.. i will

oh it would help if you knew what i was going for...
ImageBam - Fast, Free Image Hosting and Photo Sharing

771e4330727859


Right now just want to get a flat stomach, and have more definition... so cutting BF for about a month of hard HIT cardio would do me good? or 2 months?
Click to expand...

A. Not a maybe. To be rather blunt, you are a fucking idiot if you don't buy it. I'd give my soul to be 15 and in possession of the knowledge it gives you.
B. No. MWF is what's ideal. Just rest on TR. Generally, cardio is extra work on your body that could have been weight training. IE resources that could have been spent on building muscle.
C. No, don't cut. You have very little fat. But you have even less muscle. When I'm as fat as you are I have a 6 pack because I have significantly more muscle then you. You can't have abs if you don't have abs big enough to show. And stick figure skinny abs look rather pathetic, not good, anyways.
 
dude you're overthinking this.................

1. Find rippetoes
2. Learn the lifts
3. Perform them at the gym with light weight to get your form down, and gradually increase the weight each workout
4. Increase your caloric intake and eat more protein.
5. Rest- your body grows outside of the gym when you rest and replenish it with food, not when you're at the gym.. you don't need to go to the gym five times a week when you're just starting out.. rippetoes will help you build a foundation for your future lifting programs!
6. HAVE FUN!!!! know that you're bettering yourself while learning a lot about your dedication and willpower in the process.. if you hate going to the gym everyday, it won't take long before the littlest things stop you from going
7. Good luck, and if i were you i'd make a log on here to track your progress and get advice
 
Yeah you are definitely overthinking it. And please DON'T CUT! Eat a lot more food, start eating even when you are not hungry for a while and see what it does for you, if you are gaining too much fat cut back. The key is compound lifts, plenty of food, and rest.
 
If I were you I'd find rippetoe's site so you can give the money directly to him..........because he deserves it. I regret a lot of things in life but seriously top five is not knowing rippetoes name when i was your age. It would of prevented everything, injury wise ,I suffer from now. If someone tells you to work out three days a week it doesn't mean any more than three days a week. If you listen to everyone on this forum you can utilize the time you would of been wasting in the gym by doing other things like chasing p*ssy!!! Don't deviate.
 
Alright, so i just ordered my Rippetoe book yesterday night, hopefully it comes in by Wednesday, and i am definitely going to read it atleast twice.

Just like to know, right now i can say, bench max 135lb and maybe 3sets of 5 reps, depends. I could most likely do 5sets and by the end of the fifth set i would be dead, of 115lb.

Thats on military bench presses (if thats the one just laying flat :P). When doing Rippetoes, would i do 135lb or do 115lb? Just so i can get an idea, like would i be maxxing out and doing 3 sets, or.....
and another thing im confused about, is 3 sets of only 5 reps does not seem like a lot AT all..........explain this maybe? i have a feeling though it would be in the book
 
i would wait until the book comes before you start throwing out questions; i think that most of them will be answered when you read it. Military Press is also known as Overhead Press.... It's when you have the bar, and press it over your head.

Bench Press is when you're lying on a flat bench and press the bar up after touching it to your chest.

Bench and Military Press are terms that are not used interchangeably. If you can max at 135, don't start at 135 for 3x5. I would maybe start around 95 or 100 pounds if 135 is your ultimate max, but experiment and see how you do.
 
JDid23 said:
i would wait until the book comes before you start throwing out questions; i think that most of them will be answered when you read it. Military Press is also known as Overhead Press.... It's when you have the bar, and press it over your head.

Bench Press is when you're lying on a flat bench and press the bar up after touching it to your chest.

Bench and Military Press are terms that are not used interchangeably. If you can max at 135, don't start at 135 for 3x5. I would maybe start around 95 or 100 pounds if 135 is your ultimate max, but experiment and see how you do.
Click to expand...

will do thanks jdid.

i should get the book next week, then ill read it and if it have any questions after that ill ask them.

just a question about deadlifts, powercleans, and squats.
Basically i have never done a deadlift, powerclean, or reallly squats. freeweight style.
I have been watching Rippetoe's videos on youtube for the past 30minutes and i wonder.. for someone who has never really done any of these before, how will i be able to get a good form if basically (not exaggerating, NOBODY in my gym does squats, powercleans, or deadlifts). It is hard to look at your own form when your trying to lift at the same time if you have never done the lifts before, so any suggestions?
 
Ark94 said:
will do thanks jdid.

i should get the book next week, then ill read it and if it have any questions after that ill ask them.

just a question about deadlifts, powercleans, and squats.
Basically i have never done a deadlift, powerclean, or reallly squats. freeweight style.
I have been watching Rippetoe's videos on youtube for the past 30minutes and i wonder.. for someone who has never really done any of these before, how will i be able to get a good form if basically (not exaggerating, NOBODY in my gym does squats, powercleans, or deadlifts). It is hard to look at your own form when your trying to lift at the same time if you have never done the lifts before, so any suggestions?
Click to expand...

That is fine bro!! Most people in local gyms don't deadlift, squat, or clean.

What you can and should definitely consider doing is taking a video of your lifts.... For deadlifts, start with 95 pounds (imo), but elevate the bar on 2 of those things you can do stepups on to get a better ROM.. It's harder to use good form when you're using 25s. For cleans, start with the bar and really get the form.

You seem dedicated and also like someone who has good potential to lift a lot... just remember to learn the form before increasing the weight a lot.
 
JDid23 said:
That is fine bro!! Most people in local gyms don't deadlift, squat, or clean.

What you can and should definitely consider doing is taking a video of your lifts.... For deadlifts, start with 95 pounds (imo), but elevate the bar on 2 of those things you can do stepups on to get a better ROM.. It's harder to use good form when you're using 25s. For cleans, start with the bar and really get the form.

You seem dedicated and also like someone who has good potential to lift a lot... just remember to learn the form before increasing the weight a lot.
Click to expand...


Thanks j.

I will if everything goes planned, be putting up videos before the end of the month. Thanks for helping me out. i can't wait till i get my book in.

oh, the military press. should i do it with the bar, or should i continue on doing seated with the db's just to gain some strength? only reason in asking this cause maybe you could make a judgement by my body type, since you are more experienced. unless just using the BB for military presses has more benefits to it than db overhead press.
 
no problem man :)

btw i am not experienced-- i squat 190x3x3 (hopefully 195 tomorrow :),, deadlift 245x3, and my best bench is 135x7.. I took a lot of time off becuase of soccer, so just know that although I am not experienced as far as lifting goes, I do think I know more than enough to help get you off on the right track.

With military press, do them with the bar... I was helping my friend with these the other day and i noticed he was dropping the bar a little below his pecs. Keep your whole body tight during the movement.. It's a tough lift to progress with, and regardless of your body type, it's an excellent lift. Follow Rippetoes program to a tee and i promise you if your diet is good that you will see gains
 
Alright, well tomorrow i will be hitting the gym and trying out the form for squats, deadlifts, powercleans, and military presses.

I would like to know though, since the 3x5 is m,w,f on t,th is it fine to go to do 30minutes-1hour of cardio. 21minutes of HIT cardio and 40minutes of just regular cardio.
Also, when its an off day, like sat,sun, t, th, what should my eating be like? should i cut down because im not really working out to "burn off" the calories. and if you say eat the same, is that not just gaining -fat- rather than muscle?
 
Ark94 said:
Alright, well tomorrow i will be hitting the gym and trying out the form for squats, deadlifts, powercleans, and military presses.

I would like to know though, since the 3x5 is m,w,f on t,th is it fine to go to do 30minutes-1hour of cardio. 21minutes of HIT cardio and 40minutes of just regular cardio.
Also, when its an off day, like sat,sun, t, th, what should my eating be like? should i cut down because im not really working out to "burn off" the calories. and if you say eat the same, is that not just gaining -fat- rather than muscle?
Click to expand...

good luck with the lifts bro... it might be hard to do cleans followed by OHP or vise versa... just get form down though especially on cleans.

you can do every other day or if 3 days a week is easier for you (M/W/F) that's good too.. i think you're fine doing HIIT on your off days, but if you do you have to be sure you eat a lot on those days too because you're burning a lot of calories on HIIT.

Don't worry about "gaining fat or gaining muscle" right now. Worry about keeping good form on the lifts and once you are confident with your form, adding weight to the bar each workout.. I am sure you will be fine!
 
wow i love this site =D

So, just to clarify, i have been searching and reading around. From what i gather, any workout shouldn't be longer than 1 hour? Basically should run 45minutes-1hour?
Also, if the workout is 45min.-1hour, and for me, i am eating (with the mutant mass) around 2000-2500calories a day, how effective is a 45minute workout if your trying to gain muscle? maybe its cause im newby lol, but that doesn't seem like it would help you gain much muscle? :S
i know though right now i am going to be just training form on rippetoes 3x5 routine, but when i get a good form will the 3x5 routine help me gain results based on my diet i posted?
 
eat 3000kcal a day or so nor 2000-2500

45mins - 75mins is probably optimal workout time, you have to push yourself hard, if you are doing it right you wont be able to workout for much longer than that

yes 3x5 will help u get good results
 
ExtraMile said:
eat 3000kcal a day or so nor 2000-2500

45mins - 75mins is probably optimal workout time, you have to push yourself hard, if you are doing it right you wont be able to workout for much longer than that

yes 3x5 will help u get good results
Click to expand...

Thanks extra

Basically, tomorrow is monday and i normally work out weekdays (not on weekends).

SO, should i start the 3x5 tomorrow? I most likely won't add any weights onto anything tomorrow. Only thing may be squats, and deadlift i will add weights to. Bench press i will add weights obv.

I will most likely be doing Workout A (below) tomorrow, and B on wednesday.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips

Is this fine to do? Or should i just wait till i get the book?
 
lol switchman =D

Sooooooo today my was first workout following rippetoe (workout A)...........

oh
my
god

So i never squatted before, and i did the squats first. I started out no weight, then 65lb. 3reps, then 85lb was my working set.
I have a feeling my form sucks... BUT i really feel it now. my thighs extremely kill, and my hip joints/groin area is also really sore.

I then did my bench, nothing to say much i have benched tons before.

After i did my deadlift............. wow. im guessing my form sucks balls in this also. but i really felt it in my gluutes, and somewhat in my back. Oh, my deadlift starting was no weight, then my working set of 95lb.
I am definately going to video my lifts at the end of the month, then get them critiqued. I really have no clue how i am going to do powercleans.... lol
 
Ark94 said:
lol switchman =D

Sooooooo today my was first workout following rippetoe (workout A)...........

oh
my
god

So i never squatted before, and i did the squats first. I started out no weight, then 65lb. 3reps, then 85lb was my working set.
I have a feeling my form sucks... BUT i really feel it now. my thighs extremely kill, and my hip joints/groin area is also really sore.

I then did my bench, nothing to say much i have benched tons before.

After i did my deadlift............. wow. im guessing my form sucks balls in this also. but i really felt it in my gluutes, and somewhat in my back. Oh, my deadlift starting was no weight, then my working set of 95lb.
I am definately going to video my lifts at the end of the month, then get them critiqued. I really have no clue how i am going to do powercleans.... lol
Click to expand...

skip the cleans for now until you can video them and do bent over rows.

your hips and glutes being sore are good signs!! it shows you're probably activating them during the lift. How deep did you go on the squats?

deadlifts you can typically start with the most weight

out of curiosity, how much are you benching. Also a tip for bench if you don't already do so- plant your heels into the ground, and arch your back so you can push up off your heels if you need to.
 
JDid23 said:
skip the cleans for now until you can video them and do bent over rows.

your hips and glutes being sore are good signs!! it shows you're probably activating them during the lift. How deep did you go on the squats?

deadlifts you can typically start with the most weight

out of curiosity, how much are you benching. Also a tip for bench if you don't already do so- plant your heels into the ground, and arch your back so you can push up off your heels if you need to.
Click to expand...

Hey nice to see you posting =D

On squats, to me it looked retarded cause of the size of my body, but i went extremely low, till my thighs were almost touching my calves.

For benching, i always have this fucking problem, i never feel it in my chest. and i know i must be doing something wrong... but my form is good :S

Basically i am benching 115lb and i do arch my back (learned from rippetoes videos). i am not pushing much off my heels. I always go down and touch my chest with the bar, and go back up ( i touch around mid chest).... but i never feel it like wtf

And for powercleans, you said skip them and do bent over rows? when should i switch to cleans?

**ALSO** i am going to be putting up videos of my lifts, say next Friday latest. So if you can, look for my new post on critiquing my form =D it will be up next week.
 
i would switch to cleans whenever you can video them so that we can judge your form; it's not worth doing them with no proper instruction and also it's the fact that you have the capability to video them.

i found that when i started pushing off my heels, and arching my back that my bench press went up a lot... don't worry about "feeling" it. Since you've been benching for a while you're used to it while you're not used to squats or deadlifts yet. I haven't gotten sore in a while, but i am still seeing growth- soreness is a shitty indicator of growth.

Squat depth is good bro! remember to keep your chest up, shoulders back, back arched, and start with your ass not your legs. Will check your videos out when you post.

keep it up
 
I hope your sore enough to relize you need a day off. I f you add something your not doing rippetoes program. google his thoughts on this since he is a better coach than me or jdid. glad your doing compound lifts and look forward to your videos.
 
I am not sure if this is necessarily good, but since im taking the creatine (my Cell-Tech product) it has almost been a month, maybe 2more days and it will be a month. But i have went from my original 143.5lb to 153.5 or 154.5 lb (can't remember which one) in a month..... Is that sort of gain okay while on the creatine, and working out etc, or am i eating too much and gaining unwanted fat? I don't think it is fat.... not sure though lol
 
Oh, and few other questions. What does PWO shake stand for? Is what i have during my breakfast conut as a PWO shake... or is PWO something different?
Second, is it okay to mix my creatine power, with my protein (whey) powder and mix them together for my post workout drink?
Third, just out of curiousty, how much BF do u think i have in the pictures i posted last week? How much you guys estimate.

Oh, and if PWO shake stands for post workout shake then should i have what i have as breakfast (2cups fruits vary from strawberries,blueberries,mangos etc) of fruits, in 20oz. Of 1% milk mixed in with 1-2scoops of Whey Protein and *3-6 egg whites liquid form*) should i have this post workout? or still only have it in the morning.
 
PWO = post workout.. PWO Shake = post workout shake.

i don't know much about protein powders and creatine (i take whey when my blender isn't broken)..

no idea about your BF%.. don't worry about it right now!

You don't need whey way before you workout in the morning. Your body digests it quickly, which is why it's good to have PWO.
 
JDid23 said:
PWO = post workout.. PWO Shake = post workout shake.

i don't know much about protein powders and creatine (i take whey when my blender isn't broken)..

no idea about your BF%.. don't worry about it right now!

You don't need whey way before you workout in the morning. Your body digests it quickly, which is why it's good to have PWO.
Click to expand...

Alright man, so should i have the same smoothy in the morning, but no whey protein just the egg whites, but after my workout have the same smoothy but WITH the whey powder?
 
Listen ark i want the best for you baby bro. Did you get SS yet? The ol' Rippetoe diet is what you should be on. Period. Rippetoe's training beliefs are your training beliefs. Period. The only other name you shoud know is bill starr and you can't do any of his crap for at least 2 or three years. Now if you want abs we'll address proper diet and training for that maybe in 6 months. Rippetoe is not the answer for everything but it is for you because you don't know what PWO means. Knowledge is power but you don't have enough of it to have a theory about how adding a day of cardio will be better or not. A base or foundation is what we are building now son. god damn it listen to me!!! If you listen to me you'll have the great foundation and good training habits 90% of people want but are to stubborn and stupid to have.
 
he does ^^

however, i believe taking whey after a workout is ideal.... maybe switchman wants to jump in here, but it's what i was told at least.
 
Well Switchman, i am listening to everything you say =D i just don't wanna gain fat... and be fat =(

BUT, i am following rippetoes 3x5 hard, and im not adding anything to it.
Also, i did order the book but im waiting for it to come in (ordered it Friday night) so it should come sometime soon.
When i get SS i will follow Rippetoe's diet most likely, but is that not for people that are adults? I no way in hell can eat like a shit load. So i may tone it down just a bit.
I want to build my body, and i am taking in all the info you guys give me. So i am/will follow anything you would say Switch as long as its not ridicolous =D
Thanks
 
Oh, and today was workout B =D

So i thought the squats went decent.... but i have a problem when i squat. One of my legs tends to buckle, but i may have found the problem why because im pushing more off with my leg, not my ass. And when i pushed up with my ass the lift seemed easier. Idk is that the problem as to why my leg is buckling?

Military Presses - well, i started off with the bar (45lb) and tried to learn the form. I thought this lift was easier than deadlifts and bent rows because the form is somewhat simple. I really felt it in the shoulders.

Bent Rows (85lb) - i suck dick at these.... all i have to say. My form is absolutely balls i think. I tried to keep my back straight, head forward, and weigh in the hips. But when i was doing the lift i was feeling it quite a bit in the back, and somewhat in the traps not a ton though.

Btw, i am uploading videos of Workout A on Monday, and Workout B on Wednesday next week.
 
Last edited:
keep going... lower the weight on BB Rows to start with the bar and work on form, then increase to 65 and in 5 pound intervals up to the point where you feel like you sacrifice your form.

Military press is the hardest lift to add weight to... don't be discouraged

Squats you start with your ass and hips going back, not your knees. Go down as far as you can, then explode off of your heels (if it helps, keep your toes curled).
 
JDid23 said:
keep going... lower the weight on BB Rows to start with the bar and work on form, then increase to 65 and in 5 pound intervals up to the point where you feel like you sacrifice your form.

Military press is the hardest lift to add weight to... don't be discouraged

Squats you start with your ass and hips going back, not your knees. Go down as far as you can, then explode off of your heels (if it helps, keep your toes curled).
Click to expand...

Thanks J. Yeah i was discouraged at my military but i will keep on going =D

BB rows DEFINATELY going to lower the weight next week.

Oh, and i got a hugeeee question for squats. I hear that Rippetoe says add 2.5% more weight onto your current weight (so if its 200lb you would add 2.5lb to each side to total 5lb which is 2.5% of 200).

If i am squatting 85lb should i go up by 2.5lb each workout on each side of the bar, to total an increase of 5lb each workout? or how would i increase the weight?

Also how do i increase the weight, or by how much and how often on my bench and deadlift.
 
Oh, and last question not about lift, rather a food.

I have a feeling its really shitty for me, but i love eating it :P But i don't have it a lot, maybe 3 times a week not sure. less maybe more (but when the bacon runs out i will tell my parents to stop buying bacon)
I eat a bagel, with 2 slices of processed cheese, with 3 pieces of bacon sliced in half and warmed up in the microwave for 30sec. ....

I have a terrible feeling this is shit, and i shouldn't be eating it? right?
 
For squats, just try to add 5-10 pounds to the bar per workout; you can't add any less than 5 pounds without having a different amount of weight on each side.

I believe that according to Rippetoes, you should increase the weight on the bar every time you hit the gym. Be smart though; if you are deadlifting 135 and it's really easy, you can add 10 pounds per workout until it gets challenging. Once it starts getting hard, add 5 pounds. Ideally, it will be hardest to add weight to military, followed by rows, bench, squats, then deadlifts.

It's fine to have that from time to time- just don't overdo it. It is a good source of protein, but if you're having it 4 times a week i would cut that out for overall health reasons.
 
lol, whey directly after a workout is a good thing...........also eating an entire chicken and drinking a gallon of whole fat milk.......ED would be ideal.
 
Totally unrelated, but my grandpa ate bacon and then eggs fried in bacon grease everyday for over 93 years.........he was completely healthy and independent until my grandmother died. He died 2 weeks after she did. At no point to my knowledge did he ever weigh more than 135lbs. He smoked and drank until he fell off the roof and punctured his lung when he was 76. Some time in his Mid-eighties France sent him a diplome` for helping liberate their country. He sent that shit back to France and told all his grandchildren that he didn't want anything from those French sissies and we shouldn't either. Basically what I'm getting at besides my grandpa being a hard ass and the previous few generations including ours is a bunch of vegan pussies is that bacon at breakfast is good thing.
 
Now.......your 15,6ft,and a 155lbs give or take? I understand that these dudes in magazines look good to you right? I didn't even look at your pictures because your not fat. Period. Given your current situation you can eat whatever you want if you feel like eating it when you want to eat it and if your training the way I said you will get bigger because you'll be adding muscle. Period. Now if your going to be weird about this diet shit....the one meal regardless of what anyone else says that you can enjoy evereyday is........Drumroll please......fucking breakfast. Oh but why is this you ask? It's because all the shit you eat at breakfast throughout a normal day will be burned off your pretty little 15yo booty because your squatting now son and if your metabolism was a person it would look like arnold in his prime.
 
SwitchMan said:
I refuse to give up on you ark.
Click to expand...

=DDDD Thanks a tonnn switch. i enjoy and take in anything you reply with.

I really guess there is no more questions until i get the book atleast (still waiting on shipping).

But a little question here, i took your advice on having NO CARDIO, even if it is an off day (like today) so im sitting at home lol. Is that okay to you? Or should i include a day or 2 of cardio?
 
lol, no cardio. As far as your newly acquired spare time I'm going to suggest food, women, or MW2 (cuz it's da bidness). Sports is okay cardio.......as in if you were in a pick-up game of basketball after school type thing. I wouldn't yell at you if you did that occasionally.
 
Haha alright Switch thanks.

Basically i did my Workout A again today.

Squats - Did 100lb added 5lb from my wednesday workout. Felt great, i have a feeling my form still sucks, my body does not sicronize when i come up.... and sometimes i get really off balence.

Bench - Did 120lb added 5lb again from wednesday workout. Did great, i didn't have someone spot me, and normally on my 3rd set i would give up on my 4th/5th rep but i knew i didn't have a spot so i got it up there ( was pretty pleased with myself there as i normally give up easily )

Deadlift - pretty good. lower back hurts/sore and i felt it A LOT in the glutes when i was doing the deadlift.
Question about the D-lift - 1x5.... wth shouldn't it be 3x5? i haven't done more than 1x5 but it seems like a waste.

Also, i got my life is complete =D i got my book today finally. going to read it all up. one big ass book though lol
 
oh man, I havnt read through all of this thread but how has it gotten so big? Last time I checked it was like 2 pages lol. The things you need to know are this-

-lift heavy but safely, use the lifts people have mensioned as your foundation

-eat alot, you should only have one meal each day that is has protein powder in it, the rest should be whole foods

-you dont need to do cardio more than once a week

thats it, just get on with it!
 
If you feel wobbly when squatting big daddy we'll just keep the weight the same next week. 1x5 deadlifting is fine for now......your working a lot harder than you think.
 
Videos going up tomorrow after my first exam =D
Have them all right now, but i have to fix stuff on it. And upload them.
 
oh, and i got a question about weight. On Friday i weighed in at 155lb and today i checked my weight again, same scale everything, except it dropped to 151.5lb .... wtf?
 
Ark94 said:
oh, and i got a question about weight. On Friday i weighed in at 155lb and today i checked my weight again, same scale everything, except it dropped to 151.5lb .... wtf?
Click to expand...

yesterday in the evening i weighed 195, today when i woke up i was 187

its common for peoples weight to flactuate...
 
Well, here are some 16day photos, First ones were taken January 14th, second were taken this morning right when i woke up.
See any difference? =(

[Before]
Imgcut1.jpg


[After]
IMG_3686.jpg
 
nice man!! keep it up.

do you have vids for your workout B yet? Also, if i were you i would make a thread called something like Ark94's training journal or something along those lines to keep track of your workouts and get good feedback.
 
Hey J, i haven't recorded Workout B yet because i have not been able to get my bro to come along. I have been going just he has been busy so its hard. Hopefully Monday i told him he has to come and record it.

Oh, and most likely starting Monday or Sunday i will start a workout log =D
 
If your looking to put some mass on, i recommend eating either a slow absorbing protein before bed, or a food like cottage cheese or peanut butter sandwich. (lots of peanut butter!) since your body burns 1-2 pounds while you sleep every night you need to make sure you have protein in your system so it doesnt resort to eating your muscles!
 
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