So I have been searching and reading and searching reading and this is the program I have decided on. This seems to be a great program for beginners from all the positive things I have read about it at different places in the internet. It is Mark Rippetoes' Starting Strength. It's a three day full body workout that you alternate each time you work out.
Work out 1
Squat 3 x 5
bench press 3 x 5
dead lift 1 x 5
Work out 2
Squat 3 x 5
Military Press 3 x 5
Clean or Barbell rows 3 x 5
That is the main exercises. It says you can add a few assistance exercises in if you want so I am going to add 3 x 5 triceps extensions to work out one and 3 x 5 preacher curls to workout 2. The program also call for up to five very light warm up sets but also says cardio can be very good for warm up. I am going to do about a 7 minute mile for warm up along with 2 light warm up sets of 5 reps each. I also plan to start out with 4 x 20 crunches and 4 x 10 leg raises each day after each weight training session. I will be doing cardio on non lift days. 2 miles under 13 minutes.
I will be lifting on M,W,F and running on Tues and Thurs and off on Sat and Sun.
The program also says that you should add five pounds each time the next time you do the lift. Something like this.
Squats
Mon 150lbs 3 x 5
Wed 155lbs 3 x 5
Fri. 160lbs 3 x 5
If you miss any reps or don't have perfect form you can't move up next time. Sometimes you may have to move back down if you moved up too fast but ideally you should know your body enough to not move up too fast, but that is Ideally.
I also plan to eat about 3300 calories each day on this program. From what the book says and all the reviews I have read about the program, IF done right, a person can easily gain 5 to 10 pounds of lean muscle in a matter of a few months. Let's hope it's true! I'm starting tomorrow and am pretty excited about it!
Here is a link to the book
He is new workout program.
Moderators: Boss Man, cassiegose
Re: He is new workout program.
do you have enough wts at home to do 5 rep max sets?
you also said you didn't want to squat too heavy without a spotter
you also said you didn't want to squat too heavy without a spotter
Re: He is new workout program.
I'm not sure to tell the truth but the squats seem a lot safer than I thought and I can always buy more weight. I am going to try it out this week and try to get a feel for what the 5 reps will be. I think I will have to buy more weight next week. I almost bought two tens this weekend but didn't. I have 175lbs and the bar weighs 15. I have one inch stuff. If all else fails, I will probably go join the YMCA. It's only five miles from home.
What do you think of the program? Do you know of it?
What do you think of the program? Do you know of it?
Re: He is new workout program.
a reputable program but it doesn't very enough volume for mine and thare is zero assistance work, no muscle balance and basically caters to powerlifting...not sure what the other stages of it is though...not sure if it will do much for your last bit of fat loss though
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http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: He is new workout program.
I have decided to not worry about that fat right now. What I want to do is try and put on a few pounds of muscle. I am going to try this for about three months. Then I am going to try to do a big cut and see what happens.
But according to the book, if you follow the program and eat the way it says, you will lose some fat while putting on muscle. I will see soon enough.
But according to the book, if you follow the program and eat the way it says, you will lose some fat while putting on muscle. I will see soon enough.
Re: He is new workout program.
doesn't seem like enough volume for muscle gaining either really, it seems to be "primer" for future training to me hence the name "starting strength", not "gain mass now"
worth a crack though
worth a crack though