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What programs do you do before/after embarking on Rippetoes/Stronglifts type programs
Hey, i'm going to start listening to peoples' opinions now and stop being so stubborn about working out. Just need some advice.
Backstory
I've tried lots of programs: Bruce Lee's Overall Muscularity Program, Mike Mentzer's HIT, 6-8 exercises per workout with 3-5 sets of 8-12 reps, 6-8 exercises per workout with 3-5 sets of 6-10 reps, whole-body isometric workouts, 3-5 sets of whole-body routine bodyweight exercises (e.g. push ups, handstands,wall squats and bodyweight squats, hanging of chin bar),etc. Generally I trained 3-4x a week (with the exception of HIT) and hit bodyparts on different days.
Cardio ranged from: kickboxing for 1-2 hours a session,2x a week circuit training for martial arts 2x a week, 15-20 minute jogs (treadmills to begin with, normal roads after), HIIT.
When I bulked I ate 1-1.5g protein per pound lean bodyweight,1.5-2g carbs per pound lean bodyweight and 0.375g fat per pound lean bodyweight. When I cut it was a little more protein (1.25-1.5+, 0.75-1g and 0.375g OR ketosis)
What I have experienced is that Rippetoes/ doing 3-5 sets of 5 with the basic mass building movements and 2x a week with only chins/dips for triceps and ab exercises was best. I added mass and strength more than any of the above and noticeably too.
What I want to know
A. If you are 20%+ bodyfat do you cut to <20% first or go all the way to 15%? At which point should one cut before bulking?
B. To get used to good form/decrease injury, do you do 3-5 sets of 6+ reps for 6-8 exercises (or similar beginner bodybuilding routines) BEFORE doing programs like the SS or Stronglifts?
C. Do you do beginner bodybuilding routines on a cut/ketosis?
D. At which point do you start creating your own workouts with accessory exercises OR using the workouts found in magazines like M&F and Musclemag?
When I created my own workouts with these exercises (obviously not on same day):
Quote:
Flyes, Wide Grip Pulldowns/Cable Rows,Bicep/Incline/Concentration Curls, Tricep Extensions/Pushdowns, Shoulders,Pullovers, Shrugs,Wrist Curls/Reverse Wrist Curls, and Ab Moves
I added srength and size on paper but I was told to stick to the basics, at which point do you add the others and how do you know what to add?
E. Bodyweight exercises and SUSPENSION TRAINERS- when do you start working out with these?
F. Advanced training-mainly Mentzer/Yates High Intensity Training and/or HIT. What is Mark Rippetoes/most joint bodybuilder-strongmen's view on this? Has anyone gone from building a foundation on Rippeotoes/Stonglifts to using HIT or Isometrics?
G. How do you know you are progressing? Many-a-times I have come back and put progress pics up stating how I added pounds to my lifts, 1-1.5" on most bodyparts and how I have added pounds while keeping bodyfat at a constant/a little more-people say it appears I have not made progress.
Not sure if this is relevant or not but I love martial arts training-did kickboxing on-and-off since 2005 and have done 8 competitons-light continuos and pointfighting. Got to belt #5 out of 10 (blue) and just kinda gave up because I only won 3 pointfighting matches and 1 continuos and the fact I couldn't get over getting hit on the nose or ribs. I am doing Judo and Wrestling now at University for 2 hours a session,1 session a week per style (do 1 hour Ju Jitsu session a week when back home-have done <25 hours of Ju Jitsu before I started Judo/Wrestling last week).
We do a lot of conditioning in Wrestling-does that count as weight training since (in the lesson for over 30 mins of 2 hour sessions) we do: wrestlers' bridge,fireman carries,push ups (various variations),squats (various variations),picking up people from the ground and doing standing presses (upward and outward);rows and squats with Olympic plates.
In Kickboxing/Judo/Ju Jitsu we do push ups/sit ups/ squats/ various bodyweight exercises in the lesson at the start-would it affect the outcome of your gains if bodybuilding with weights too (the Judo/Jitsu and Kickboxing we generally do a set number when Sensei says OR we do static holds/variations in angles or tempo-generally only one set per exercise or as fast as possible or in a circuit/descending reps if there's more than one set)?????
Hey, i'm going to start listening to peoples' opinions now and stop being so stubborn about working out. Just need some advice.
Backstory
I've tried lots of programs: Bruce Lee's Overall Muscularity Program, Mike Mentzer's HIT, 6-8 exercises per workout with 3-5 sets of 8-12 reps, 6-8 exercises per workout with 3-5 sets of 6-10 reps, whole-body isometric workouts, 3-5 sets of whole-body routine bodyweight exercises (e.g. push ups, handstands,wall squats and bodyweight squats, hanging of chin bar),etc. Generally I trained 3-4x a week (with the exception of HIT) and hit bodyparts on different days.
Cardio ranged from: kickboxing for 1-2 hours a session,2x a week circuit training for martial arts 2x a week, 15-20 minute jogs (treadmills to begin with, normal roads after), HIIT.
When I bulked I ate 1-1.5g protein per pound lean bodyweight,1.5-2g carbs per pound lean bodyweight and 0.375g fat per pound lean bodyweight. When I cut it was a little more protein (1.25-1.5+, 0.75-1g and 0.375g OR ketosis)
What I have experienced is that Rippetoes/ doing 3-5 sets of 5 with the basic mass building movements and 2x a week with only chins/dips for triceps and ab exercises was best. I added mass and strength more than any of the above and noticeably too.
What I want to know
A. If you are 20%+ bodyfat do you cut to <20% first or go all the way to 15%? At which point should one cut before bulking?
B. To get used to good form/decrease injury, do you do 3-5 sets of 6+ reps for 6-8 exercises (or similar beginner bodybuilding routines) BEFORE doing programs like the SS or Stronglifts?
C. Do you do beginner bodybuilding routines on a cut/ketosis?
D. At which point do you start creating your own workouts with accessory exercises OR using the workouts found in magazines like M&F and Musclemag?
When I created my own workouts with these exercises (obviously not on same day):
Quote:
Flyes, Wide Grip Pulldowns/Cable Rows,Bicep/Incline/Concentration Curls, Tricep Extensions/Pushdowns, Shoulders,Pullovers, Shrugs,Wrist Curls/Reverse Wrist Curls, and Ab Moves
I added srength and size on paper but I was told to stick to the basics, at which point do you add the others and how do you know what to add?
E. Bodyweight exercises and SUSPENSION TRAINERS- when do you start working out with these?
F. Advanced training-mainly Mentzer/Yates High Intensity Training and/or HIT. What is Mark Rippetoes/most joint bodybuilder-strongmen's view on this? Has anyone gone from building a foundation on Rippeotoes/Stonglifts to using HIT or Isometrics?
G. How do you know you are progressing? Many-a-times I have come back and put progress pics up stating how I added pounds to my lifts, 1-1.5" on most bodyparts and how I have added pounds while keeping bodyfat at a constant/a little more-people say it appears I have not made progress.
Not sure if this is relevant or not but I love martial arts training-did kickboxing on-and-off since 2005 and have done 8 competitons-light continuos and pointfighting. Got to belt #5 out of 10 (blue) and just kinda gave up because I only won 3 pointfighting matches and 1 continuos and the fact I couldn't get over getting hit on the nose or ribs. I am doing Judo and Wrestling now at University for 2 hours a session,1 session a week per style (do 1 hour Ju Jitsu session a week when back home-have done <25 hours of Ju Jitsu before I started Judo/Wrestling last week).
We do a lot of conditioning in Wrestling-does that count as weight training since (in the lesson for over 30 mins of 2 hour sessions) we do: wrestlers' bridge,fireman carries,push ups (various variations),squats (various variations),picking up people from the ground and doing standing presses (upward and outward);rows and squats with Olympic plates.
In Kickboxing/Judo/Ju Jitsu we do push ups/sit ups/ squats/ various bodyweight exercises in the lesson at the start-would it affect the outcome of your gains if bodybuilding with weights too (the Judo/Jitsu and Kickboxing we generally do a set number when Sensei says OR we do static holds/variations in angles or tempo-generally only one set per exercise or as fast as possible or in a circuit/descending reps if there's more than one set)?????
