I have my own question too...

[Junkie]

I've recently started up weight lifting again (well, it's been so long since i last did it that I'm basically starting up for the first time), and I looked around on the internet for a good starting program, and I think I found one, but I'm kind of skeptical, I want a second opinion

Alright, I notice a lot of people have been coming into this thread asking what they think they should do for a certain program. This is how I think someonese progression should go if they have NEVER lifted weights before in their life. Now, I am generally against a linear/constant form of periodization because it is innefctive, BUT for a person who has never touched a weight in his life I think it provides a good method to figure out what weights you should be using to actually start a real program. I personally like the Bill Starr 5x5 Method. It is good solid program to pack on mass and help develop a solid base. I have modified this program a little bit:

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Bent Over Row – 5 sets of 5

Wednesday – Light Day
Squat – 4 sets of 5
Military Press – 4 sets of 5
Deadlift – 4 sets of 5

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Bent Over Row – 4 sets of 5, 1 triple

* On heavy day, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set.

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added.

* On medium day, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday.

Do this routine for 4-6 weeks and now you will have a starting point for the rest of your weight lifting.

How does this look? I guess it would feel weird going to the gym and only doing three exercises, but then again I don't know much at all about exercising. Today was my first day, I feel sore, but I don't know, it feels like I should be doing more.

Thanks for any help.

[chicanerous]

http://www.elitefitness.com/forum/showthread.php?t=375215

Click on Single Factor/Linear for the same thing only with more explanation.

You can trust this program.

[rock_ten]

You might like to consider this, too - its very popular indeed:

Go with a proven program that works.
If you've got very little lifting experience to date:
http://forum.bodybuilding.com/showthread.php?t=712752
More in depth on that program: http://forum.bodybuilding.com/showthread.php?t=998224

[Syn]

if your just starting up, do full body programs...

[mr popular]

Syn that is a terrible idea with no reasonable explanation. haha

We can't give you any advice until we know what your specific goals are. If you purely want to get stronger, then the original program you posted is fine.

If you want to gain muscle you have to obtain knowledge of nutrition, and probably train with a higher volume than that, since it is basically just a powerlifting program...

[anfeyd]

Syn that is a terrible idea with no reasonable explanation. haha

We can't give you any advice until we know what your specific goals are. If you purely want to get stronger, then the original program you posted is fine.

If you want to gain muscle you have to obtain knowledge of nutrition, and probably train with a higher volume than that, since it is basically just a powerlifting program...

A beginner with sufficent nutrition can gain mass on that program.

[Syn]

well he's propably wanting to gain mass.. like most people on here, so he should really stick with a full body program if he's just starting out... what kind of fuckin retards are you?

[rock_ten]

I think Junkie is a paki :eh:

[Syn]

I think junkie is retarded "I have my own question too" hahahahahaha!!!

[chicanerous]

Syn that is a terrible idea with no reasonable explanation. haha

We can't give you any advice until we know what your specific goals are. If you purely want to get stronger, then the original program you posted is fine.

If you want to gain muscle you have to obtain knowledge of nutrition, and probably train with a higher volume than that, since it is basically just a powerlifting program...
That is definitely not a pure strength or powerlifting program. It was originally developed by Bill Starr for use by football players so that they could gain both size and strength. It works for this purpose as long as nutrition is sufficient.

The only cases where it isn't a fair idea is when the lifter has already reached an advanced level, is an absolute beginner, or has absolutely no interest (and doesn't plan to have any interest in the future) outside of hypertrophy.

[Trixter]

GOod choice, la Chicane! I used this program for the past 3 months with good results. Only my Squat form is gay and there's nobody to teach me :) :good:

[mr popular]

Why does everybody here seem to equate "beginner to weightlifting" with "welp, they better learn how to powerlift and the best ways to neglect your smaller muscle groups, for some reason"

If a person is looking to bodybuild, why not introduce them to bodybuilding training?

Is this particular program the best program a person could use if they want to have a good physique? Do you HONESTLY think it would be?

[compleks]

Shut up Mr. P!!!!!!!!!!!

He said nothing about bodybuilding. Infact, all he said was basically; "I'm new, is this routine any good?".

Also, doing full body routines, or primarily compound exercises is not neglecting smaller muscle groups.

[chicanerous]

Why does everybody here seem to equate "beginner to weightlifting" with "welp, they better learn how to powerlift and the best ways to neglect your smaller muscle groups, for some reason"

If a person is looking to bodybuild, why not introduce them to bodybuilding training?

Is this particular program the best program a person could use if they want to have a good physique? Do you HONESTLY think it would be?

Shut up Mr. P!!!!!!!!!!!

He said nothing about bodybuilding. Infact, all he said was basically; "I'm new, is this routine any good?".

Also, doing full body routines, or primarily compound exercises is not neglecting smaller muscle groups.

Exactly.

Mr. P,

1) The OP picked the routine himself. The linked I provided only explained it in more detail.
2) He never mentioned a word about bodybuilding.

Therefore, all we've done is confirmed that it is indeed a good routine for the generalized goals of strength and size.

On the other hand, you have turned some sort of size inferiority complex into a full-blown mania and, thus, have completely fictionalized an entire context and intent to the original post that is not known to exist in reality.

[compleks]

Man I love Chicanerous.


In a purely heterosexual manner ofcourse...

[chicanerous]

Man I love Chicanerous.

In a purely heterosexual manner ofcourse...
Let us have heterosexual man to man sex then for I, in truth, reciprocate this purely heterosexual love that you have found it in your heart to dispense to my hardly deserving self! In the common parlance, I am proposing that we "do it like they do on the Discovery Channel" -- if this makes my intention more plain.

I am bored out of my fucking mind.

[Rahf]

Let us have heterosexual man to man sex then for I, in truth, reciprocate this purely heterosexual love that you have found it in your heart to dispense to my hardly deserving self! In the common parlance, I am proposing that we "do it like they do on the Discovery Channel" -- if this makes my intention more plain.

I am bored out of my fucking mind.

That intricate text is an incredible turn-off, cut it out!

[Syn]

Let us have heterosexual man to man sex then for I, in truth, reciprocate this purely heterosexual love that you have found it in your heart to dispense to my hardly deserving self! In the common parlance, I am proposing that we "do it like they do on the Discovery Channel" -- if this makes my intention more plain.

I am bored out of my fucking mind.


let me make things more clear to you.. by just removing the white text

[compleks]

No, Syn, his feelings were from the heart.

[mr popular]

The OP didn't say ANYTHING about his goals, which is why my first response was concerning that. Did I ever say he was interested in bodybuilding...? No. Why would I continue with the OP if my original question wasn't even answered??

We started talking about training because Syn gave a shitty recommendation...

and chicanerous...

1) I already said that it was a good routine if a person is aiming to get stronger in those lifts
2) He never mentioned his specific goals at all, which is why the discussion moved away from him.

You can gain "Size" on this program just like people can gain size doing nothing but bench pressing and bicep curls. That doesn't make it the best routine to do for complete development.

[compleks]

I've had it up to here with your attitude young man!

[NightHunter]

I've had it up to here with your attitude young man!

I concur...

chicanerous, just get off the forums!

[mr popular]

compleks, you'd make a lovely mother.

[compleks]

Why thankyou. I hope to make some guy very lucky one day.

[Junkie]

Hmmm ok thanks.

I have another question though; for the military press (or any other exercise for that matter, i guess), does it make a lot of difference if you do it with a barbell vs. dumbbells? i did that today, with a barbell, but the thing is, i'm really pretty pathetic, i could only do about 60 lbs. since the bar weighs 45, that doesn't really leave me much room for increases with the 5x5 method, but with dumbbells, i'd be able to start at a lower weight. does it make a lot of difference? i've got a similar concern with the bench press; i'm probably going to be exercising on my own most of the time, so i'd rather not risk killing myself if i mess up, dumbbells seem safer for a beginner such as myself.

[Rahf]

Dumbells are a different type of exercise (yet still similar). If you do it with dumbells it is no longer a military press but a dumbell press.

Do both for variation. The strength increases you will experience in the beginning are huge so stick with your program. Do not be afraid to increase the weight. I was pathetic when I started out as well and I'm still not on respectable weights but I stick to my guns.

[mr popular]

Junkie: It is best to use both. Typically barbell before dumbbells (or cables), because it is easier to lift more weight when using both hands at once on a stable medium.

Barbells are more traditionally oriented towards strength gains in the bigger lifts, but dumbbells are typically more "thorough" when it comes to hitting the right muscles. Use both, and reap the benefits!

And here is something I had to learn the hard way about barbell bench pressing, Junkie, that you might need to know. haha

When bench pressing alone, do not put clips on the bar. That way, if you can't get the bar off your chest, you simply need to dump the weight (tip the bar to one side to dump the weight, and the weight will automatically--sometimes violently--fall off the other side) and you're good to go again.

If you don't want to bruise your sternum, take one of those squatting "sissy pads" and put it on the bar when you're bench pressing. That way it won't crush your chest if you can't press it up (and it also helps to get those final reps up as well, because you can bounce it off your chest without breaking ribs!).

out of curiosity... What kind of progression do you plan on using with your weight training?