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[–][deleted] 10 points10 points10 points 9 years ago | Copy Link
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[–]onmyownpath-2 points-1 points0 points 9 years ago* (15 children) | Copy Link
This. Stick with the basics until you can bench 1x bodyweight. Squat 1x bodyweight. Deadlift 1.5x bodyweight. These are not big numbers but you have to at least reach these milestones.
These are beginner and foundational levels of strength you should possess before trying anything more complicated.
You can throw in some bicep curls once or twice per week because every new lifter wants bigger biceps. Just start with light weights. My bicep days are now 5 exercises 100 reps each - yep 500 reps and the weight is decent.
But, you gotta know, that your arms will NOT grow very much if you are not increasing in strength in the 3 major lifts above.
After reaching those milestones - you can switch to another method. The Texas Method is popular and effective but will not work unless you at least have some strength and overall muscle conditioning.
[–][deleted] 5 points6 points7 points 9 years ago* (2 children) | Copy Link
.
[–]BusterVadge2 points3 points4 points 9 years ago (0 children) | Copy Link
I'm doing stronglifts, and I did. The squat and deadlift milestones are pretty easy to reach, the bench press, harder, and getting a decent weight for OHP... Hard as hell.
[–]onmyownpath0 points1 point2 points 9 years ago (0 children) | Copy Link
For sure.
[–]aznredpill4 points5 points6 points 9 years ago (1 child) | Copy Link
What the hell? Are you doing endurance or bodybuilding or hypertrophy or what?
[–]onmyownpath1 point2 points3 points 9 years ago (0 children) | Copy Link
Penitentiary method. Each exercise becomes less and less isolated. The final exercise is barbell rows with a supinated grip.
It's 5 sets of 20.
When you want to add size, lifting as heavy as possible for lots of reps is the key.
Everyone wants big arms, but they don't want to lift no heavy ass weight!
[–][deleted] 1 point2 points3 points 9 years ago (9 children) | Copy Link
My bicep days are now 5 exercises 100 reps each - yep 500 reps and the weight is decent.
Where the fuck did you get idea to do that?
[–]onmyownpath2 points3 points4 points 9 years ago (8 children) | Copy Link
It's funny how people do 3 exercises 8-12 reps and light ass weight.
I've been lifting for 20 years. Lots of weight, lots of reps. Most guys in the gym are pussies.
[–][deleted] 0 points1 point2 points 9 years ago (7 children) | Copy Link
There is a reason people do 8-12 reps, and not 500. And it's probably not because "most guys in the gym are pussies".
Sincerely asking, are you trolling?
[–]onmyownpath-4 points-3 points-2 points 9 years ago (5 children) | Copy Link
No bitch.
https://www.t-nation.com/training/1000-rep-arm-workout
http://www.ironmanmagazine.com/the-500-rep-arm-assault/
Just because you haven't reached the point where you need to and can really attack your arms doesn’t mean 500 reps is bad.
[–][deleted] 1 point2 points3 points 9 years ago (4 children) | Copy Link
You just gave me workouts. How about some science articles that prove 1000 reps is better than normal 5 or 8 or 12 or w/e people normally do.
I don't believe for a second that anyone can reach a point when he has to do 1000 reps to make progress.
[–]onmyownpath0 points1 point2 points 9 years ago (3 children) | Copy Link
You probably also do not understand why I just did 10 sets of 5 deadlifts at 300lbs. Here is the deal - I herniated a disc 10 years ago and doing 420lb deadlifts is just not attractive to me anymore.
So now, I stick to 300lbs max - and I just do a lot of them.
Same thing with barbell curls - sure I could stand there in the rack and do 135lb BB curls - but my elbows and tendons are old from doing that shit.
Same with squats. Working out with 350 is not necessary. I workout at 225 and do more sets.
Plus - hopefully you have heard of periodization - my workouts flow between higher reps and heavier weights.
People think to get strong you do low reps, high weights and to get size you do high reps with lighter weights. This is false bullshit.
They key is to do lots of reps with heavy weights. Lift the heaviest shit you can lift as many times as you can. Now, because of heavier workouts when I was young, the heaviest shit I can (desire to) lift means I do it a lot of times.
If you have never heard of penitentiary style workouts then read up on it. I don't always do 500 rep arm workouts but that is what I doing right now. I stay with a particular workout for about 10 weeks usually before my body wants a change.
The coolest part is that since I began limiting the weight and doing more sets - I have made more progress than I ever did before. Volume is an important part of training. Right now, my arm volume is high and the results speak for themselves.
And before any talks about "overtraining" - it is almost impossible for the average joe to overtrain. If you are "overtrained" you don't eat correctly and sleep correctly.
[–][deleted] 0 points1 point2 points 9 years ago (2 children) | Copy Link
I'm not interested in your big talk, either show me science proof that your 1000 (or rather, 500 reps as you are saying for the last 2 comments) is more optimal way of training than 99% of programs say, or we can finish this chat.
[–]onmyownpath0 points1 point2 points 9 years ago (1 child) | Copy Link
Haha go fuck yourself. I've been saying 500 the entire time. And I don't owe you shit dickweed.
[–]onmyownpath-3 points-2 points-1 points 9 years ago (0 children) | Copy Link
Have some more, cunt.
http://www.bodybuilding.com/content/armed-warfare-ct-fletchers-arms-workout.html
http://generationiron.com/ct-fletchers-insane-870-rep-triceps-workout/
[–]laviksa2 points3 points4 points 9 years ago* (3 children) | Copy Link
Avoid deadlifts, bent over row, etc, -forever-. Don't fuck up your spinal cord for the rest of your life. 'But I maintain perfect posture yadayada..': save this post, read it again when you're 60 (provided reddit still exists) and man up to the fact that you can't but acknowledge this wisdom.
How about squats?
I somewhat agree to avoid DL and Rows from my experiences and all the stories od injuries I see even on TRP. Im on the fence about squats though or am thinking of keeping squat weights low and volume higher.
[–]laviksa0 points1 point2 points 9 years ago* (1 child) | Copy Link
I wouldn't do them.. Just run more km's, and frequently uphill, to develop leg strength.
Edit: I'd only do squats with a machine similar to this: https://images.duckduckgo.com/iu/?u=http%3A%2F%2Fwww.hudsonsteelco.com%2Fhud14%2Fwp-content%2Fuploads%2F2014%2F02%2FLeg_Press_Machine_04_01.jpg&f=1
[–][deleted] 0 points1 point2 points 9 years ago (0 children) | Copy Link
I see a lot of posts about DL and posture, how would you address that?
[–]nu121x5 points6 points7 points 9 years ago* (6 children) | Copy Link
I hate beginner program memes that are SL and SS. You go to the gym to feel good and look good. Sure, you'll feel good when you squat every workout but you won't look good until you get on a better program. I got on PHUL and started seeing results in a month. Whereas on SL you get strength gains but most of the weight gain is in your legs and you look about the same.
If I had to start over again I would just do PHUL from the very beginning. The strength gains might come a little harder but you'll progress way faster aesthetically.
[–]aznredpill1 point2 points3 points 9 years ago (1 child) | Copy Link
Got a link?
[–]nu121x1 point2 points3 points 9 years ago (0 children) | Copy Link
https://www.muscleandstrength.com/workouts/phul-workout
[–]nonderivative 1 points1 points1 points 9 years ago [recovered] | Copy Link
Not saying it's not worth doing, but you'll also be spending much more time in the gym.
[–]Toverspreuk0 points1 point2 points 9 years ago (2 children) | Copy Link
Not true. I did PHUL from the start until two months ago and spend and hour to 1.5 hours a day in the Gym four times a week. With ICF I spend 2 hours per workout 4 times a week.
He was comparing PHUL to SS , which is 45 minutes three times per week. SL is marginally longer.
[–]Toverspreuk0 points1 point2 points 9 years ago (0 children) | Copy Link
He was comparing to both I think.
[–][deleted] 1 point2 points3 points 9 years ago (0 children) | Copy Link
Starting Strength. End of story.
[–]Andorli1 point2 points3 points 9 years ago (3 children) | Copy Link
ICE CREAM FITNESS 5x5 is great for beginners. I run it for 6 month and got amazing results (provided you also have good nutrition and sleep). It combines strength training with some aesthetics so it is ideal if you are just starting.
[–]ayejay69-1 points0 points1 point 9 years ago (2 children) | Copy Link
icf if nice, but i think i needs a little more arms and shoulder work
[–]Andorli1 point2 points3 points 9 years ago (1 child) | Copy Link
if you are a beginner then you don't. Every barbell exercise that you do works out your arms. I would say first 6 month to a year you do not need to isolate arms at all because they will grow naturally from heavy lifting.
[–]mattizie0 points1 point2 points 9 years ago (0 children) | Copy Link
This, u/ayejay69
Also, you'll look better with great posture, thick chest and back than hunched over with "big" arms.
[–]wanderer7791 point2 points3 points 9 years ago (0 children) | Copy Link
What about oly lifting instead of powerlifting?
Also, what about the recommended routine in the bodyweight fitness subreddit. I am doing this now. It uses bodyweight for upper body and squats and deadlifts for legs. Is that sufficient?
[–][deleted] 0 points1 point2 points 9 years ago (4 children) | Copy Link
not lifting. If I could do it all over again I would do A LOT of posture exercises for a month or two. Then move into bodyweight exercises while for a couple months. and then Finally start weight training.
[–]poorChessProgrammer1 point2 points3 points 9 years ago (1 child) | Copy Link
Unless you literally cannot perform the basic lifts you are wasting your time.
[–][deleted] -2 points-1 points0 points 9 years ago (0 children) | Copy Link
I see about 90% of people in my gym, even people with trainers that are lifting weights without proper mobility. They end up with slightly off posture, blown out rotator cuffs, weak knees and ankles. A LOT of people that think they are doing the basic lifts correctly are slightly wrong. If you grew up going to school in america then you spent countless hours sitting in a chair. the probability that you have muscle imbalances is almost a guarantee. I highly recommend seeing a physio before lifting. Lifting isn't about moving a weight from A to B. If you aren't using the correct muscles to move it from A to B then you are wasting you time.
I agree with you. It wasn't until I started lifting that I realised how fucked my range of motion was/is, especially for my shoulders.
[–]DetachedLad0 points1 point2 points 9 years ago (0 children) | Copy Link
I personally did not progress very well on a 5x5 program. I tried Stronglifts. My problem is with the volume, not the exercise selection.
Specific issues:
Basically, I progressed easily, but then my form was always so bad that I had to regress to lower weight constantly. It also made me quite prone to getting injured (e.g., lower-back pain or knee pain).
Alternative: 3x8-10
This puts less emphasis on linear gains in strength, and it forces you (as a beginner) to learn the form properly through slower progression and more volume.
[–]Rapefugeekilla0 points1 point2 points 9 years ago (0 children) | Copy Link
Candito linear program
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[–]LuckyOliver-1 points0 points1 point 9 years ago (0 children) | Copy Link
Body Beast
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