strength training newb

Discussion in 'Fitness & Nutrition' started by DiabSoule!, Feb 11, 2008.

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  1. DiabSoule!

    DiabSoule! ooh, plum been runnin', buck a doz. ooh, smoke ba

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    Go easy on me guys. I've read the stickies but they appear to be more geared towards hypertrophy. I am more interested in strength training.

    I began lifting about 1.5 months ago - definately a newb. Still working on good diet but I have not missed any workout days. To get back into the swing of things, doing full body workout every two days my routine was along the lines of the following:

    compounds:
    3x10-12 bench
    3x10-12 bent over row
    2x8 deadlifts
    1x8 squats

    I'd occasionally swap out the bench for 3x10-12 military press. Squats are tough for me to do but I realize I should be doing more of them.

    in addition, i do hammer curls, wrist curls (for/reverse) and tricep extension and lat raises.

    now, I realize I should be cutting down the reps and increasing weight.

    What do you guys think.. 3x5-6 on the compounds? Any other compound exercises I should be adding? how often, set vs rep, should I be doing the auxilliaries?

    also, in regards to cardio. I typically do 30 mins / day on a bike. Should I cut that down on weight days? Or is any cardio good cardio in this case.
     
  2. grimstone

    grimstone magic murda bag OT Supporter

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    might wanna pick up a copy of starting strength. shows you how to do all the big compound movements and the routine is really good for beginners.
     
  3. Drewski

    Drewski New Member

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  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you need more volume AKA more sets
     
  5. DiabSoule!

    DiabSoule! ooh, plum been runnin', buck a doz. ooh, smoke ba

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    grimstone, is that the mark rippletoe book? i've been trying to find it locally not luck yet.

    thanks for the links drewdog, will go through them

    fatdude, should I be aiming for 5 with those 4 compounds I've listed?
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you should just do the bill star stuff.
    5x5
     
  7. grimstone

    grimstone magic murda bag OT Supporter

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    ya its the ripptoe book u will prolly have to get it on amazon.
     
  8. Abomb

    Abomb New Member

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  9. Drewski

    Drewski New Member

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    how come?

    I and a bunch of other's here have all seen good gains from it
     
  10. grimstone

    grimstone magic murda bag OT Supporter

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    idk i love bill starr type routines.
     
  11. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you where probably doing it wrong
     
  12. Abomb

    Abomb New Member

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    probably not
     
  13. Abomb

    Abomb New Member

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    because i blew up after i switched to purs

    body did not respond well to starrs
     
  14. Hamster

    Hamster Active Member

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    I started on Starrs and got pretty good results. Then to PUR's for a few months - got some decent size gains but otherwise stalled strength wise. And then back to starting strength and picked up a ton.
     
  15. CARETAKER

    CARETAKER KANEDAAAA!!! OT Supporter

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    I bought Starting Strength a couple of weeks ago. It's a great starters book, tells you exactly how to do the lifts correctly and why. Very informative, it definitely makes me more aware at the gym about how my lifts are doing, and I'm finding that since I'm doing the lifts correctly, I'm able to lift more weight down the line! I'm about halfway through, just finishing reading about proper form for the press, and going into the clean.

    edit: i'm lifting for strength, not for size.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Practical Programming for Strength Training by Rippetoe goes into much greater detail than Starting Strength about how to program your routine and continue making progress based on your training level
     
  17. DiabSoule!

    DiabSoule! ooh, plum been runnin', buck a doz. ooh, smoke ba

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    Thanks guys I'm going to try to find the Rippetoe books locally. Looking at the various strength programs on the net, they are fairly similar to this untrained eye - usually in 3-5 set range low reps & focusing on compound exercises, at least for beginners.

    Is there anything I can do other than squats to target the same muscles? Or maybe the better?? (dumber?? :( ) question is how to get the weight up on my shoulders safely. I don't have a rack tall enough to walk under and put on my shoulders. I only have a flat & incline benches.
     
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