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[Shaedar]

To the gym of course. :smile:

Had a little talk with a coach today and we've resolved some issues, one being weighted training. He said he wanted to keep me light, so I'll be faster. Well, fuck that old man I want to tear that track apart, besides you can't make something out of nothing. I didn't put it exactly like this, but yeah something along this lines.

Anyway, I start on Monday and I need my routine set, plus some advice regarding warm-up and progression.

I'll be doing full-body routine (Monday, Wednesday, Friday) :

Pull-ups/Chin-ups (switching weekly)
Triceps Dips
Military Press
Deadlifts
Squats
Calve Raises
Hanging Leg Raise

I'm going for strenght and power and as you might noticed there's no bench press. I'll either do some chest work on Friday or I'll continue with push-ups everyday.
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As I've never lifted weights before (well I did for a month, at home, but I wasn't serious, didn't have proper equipment and knowledge) I'm planning to get my technique sort out with lighter weights and find my maximums in first two weeks.

Ok, general warm up is obvious, but what about warm up before each exercise ? I suppose I do it only at first set but I don't know how should I organize my weight. I've read in Chic's guide about 10, 8, 5, 1 warm up before attempting actual set (deadlifts in his example), though I don't know how should I feel after doing each of them. Slightly winded, pumped up for more or moderately tired ? How much % of my max should I use when warming up ?

Thanks in advance.

[Skippy]

If you want more strength, you'll want to stay in the lower rep range and lower set range, but higher weight range =]

I think for beginners, after you've sorted out all your limits and such after 2 weeks, 5 sets of 5 is a good way to go.

[TrickerD]

For gymnastics you would need explosive strength and power for tumbling and strength for ground skills and other stuff. So just do what skippy said and maybe even try stuff like 1x5, 3x5, 3x3, 1x3, there are tons of variations for strength and power.

[Skippy]

Shaedar does archery, not gymnastics if I'm not mistaken.

[Rahf]

If you're working out your back, you need a corresponding volume on your chest/front delts. Press-ups are not going to cut it.

[anfeyd]

Five sets of five is more than enough for a novice. Shaedar, Mark Rippetoe's Starting Strength needs to become your bible. Buy it, or look up as much of it as you can on the internet (just buy it). Your diet will determine your weight gain.


If you are not putting weight on the bar every session for the next two months then youre doing something wrong.

[Phil D]

you may want to add another back exercise into there as you have 2 upper body presses and only one upper body pull. Iv always found barbell rows to be my best upperback builder :good:

[Shaedar]

If you want more strength, you'll want to stay in the lower rep range and lower set range, but higher weight range =]

I think for beginners, after you've sorted out all your limits and such after 2 weeks, 5 sets of 5 is a good way to go.

Five sets of five is more than enough for a novice. Shaedar, Mark Rippetoe's Starting Strength needs to become your bible. Buy it, or look up as much of it as you can on the internet (just buy it). Your diet will determine your weight gain.

If you are not putting weight on the bar every session for the next two months then youre doing something wrong.

I know this and I agree 5x5 is more than enough for beginning. I'll see what I can do about the book, but I'm afraid I won't be able to get it. Anfeyd, what is with this link (http://forum.bodybuilding.com/showthread.php?t=998224) ? Isn't this the online forum version of the book ?

Shaedar does archery, not gymnastics if I'm not mistaken.

I'm working on tricks too :wink:

If you're working out your back, you need a corresponding volume on your chest/front delts. Press-ups are not going to cut it.

you may want to add another back exercise into there as you have 2 upper body presses and only one upper body pull. Iv always found barbell rows to be my best upperback builder :good:

If I add bench press and barbell rows, will I be able to pull it off ? This is a quite a lot of work to do in one session.

I'd still like to hear your suggestions about warming up before sets.

[Honken]

My warmup (and the majority of the entire weightlifting community) consist of movement based warmups. That is, if I'm going to snatch, I warm up with snatches and similiar movements (pulls, squats, snatch presses and so on).

[anfeyd]

Starting Strength is composed of two workouts

Workout A

Squat
Bench
Dead

Workout B

Squat
Press
Power Clean


There is no accessory. However, read that programming information to get an idea of how to organize a routine.

[TrickerD]

Shaedar does archery, not gymnastics if I'm not mistaken.

Oh. Well that's very different lol.

[chicanerous]

Ok, general warm up is obvious, but what about warm up before each exercise ? I suppose I do it only at first set but I don't know how should I organize my weight. I've read in Chic's guide about 10, 8, 5, 1 warm up before attempting actual set (deadlifts in his example), though I don't know how should I feel after doing each of them. Slightly winded, pumped up for more or moderately tired ? How much % of my max should I use when warming up ?

Thanks in advance.
10-8-5-1? plus comme it says 10-5-3-2-1 for a fairly heavy work set at 405 lbs.

Honestly, I generally wouldn't even perform the set of ten if I've performed a good general warm-up. So, as examples, specific warm-ups / acclimations might go something like:

Snatch Pull: 3x135, 3x155, 3x185 | 5x3x205

or

Back Squat: 5x135, 3x185, 3x225, 2x275 | 4x2x315

or

Military Press: 5x135, 2x160 | 5x5x185

The idea is that the colder you are the more reps you should perform at a low weight and then bridge the gap between that weight and your work sets with triples and doubles. Likewise, you should rest longer as you approach your working sets. In the above examples, I'm assuming a good general warm-up, so you shouldn't have to do much on the specific side; instead, as it shows, the real goal is the acclimation to get your nervous system ready to work at its best. With any warm-up or acclimation set, you don't want to be anywhere near failure and you don't want the accumulation to fatigue you. The goal is to be warm and primed to lift at maximum intensity for the work set.

For a general warm-up, I generally recommend taking a pretty light weight (e.g. 95 lbs or 40 kg) and performing an exercise complex for a triple or quint per movement and stringing about three to five movements together. Start with a slow pace and in the one or two subsequent rounds increase it. Link big compound exercises.

[If you're weak enough that 95 lbs / 40 kg is not an extremely light weight for you on a squat or dead (e.g. weak is more than 30% of your maximum), a complex is not the way to go for a warm-up. Use some calisthenic or conventional cardio activity instead.]

There's no "right" way to go about it though. Just remember that the idea of the general warm-up is to increase your heart rate, while the specific work is to engorge the involved muscles with some blood and prime the nervous system. There's also a bit about removing inhibitions on movement-specific flexibility, but that's pretty debatable, as usually it either isn't an issue or it clears up transparently. This is the idea behind including mobility exercises in your warm-up though, which I find to be more useful in a sports setting than the pretty strictly defined weight-room.

When you first start a warm-up from a cold state, your heart rate should climb pretty rapidly and you should feel a little short of breath. Then, as you continue, the body warms and undergoes adaptations such that, usually just a bit after you break a sweat, you lose that feeling and your heart rate is able to oscillate smoothly and easily. It's a pretty distinctive state change that should only takes a few minutes at a moderate effort. Once this has happened, you're ready to go.

[Shaedar]

Starting Strength is composed of two workouts

Workout A

Squat
Bench
Dead

Workout B

Squat
Press
Power Clean


There is no accessory. However, read that programming information to get an idea of how to organize a routine.

So those exercises are all I need ? Simple and effective, just as it says in the write-up.

Chicanerous, thanks for explanation. I've been familiar with some of the info, but not so in-depth.

[anfeyd]

So those exercises are all I need ? Simple and effective, just as it says in the write-up.

Chicanerous, thanks for explanation. I've been familiar with some of the info, but not so in-depth.

If you are a noivce then yes I agree with Rippetoe in that those are all you will need. Don't pussy out on the power clean.

Squat, Press and Bench all follow 3 sets of 5

Deadlift 1 set of 5

Power Clean 5 sets of 3

[Shaedar]

If you are a noivce then yes I agree with Rippetoe in that those are all you will need. Don't pussy out on the power clean.

Squat, Press and Bench all follow 3 sets of 5

Deadlift 1 set of 5

Power Clean 5 sets of 3

Thank you very much for this. Can't wait for tommorow !

[Shaedar]

Things aren't going the way I thought they will. I was at the gym yesterday, checked out the equipment, signed up and all, but they won't let me in until my access card is finished and this can take a few days or a week.
When I came home, I found out we're going to Netherlands for a whole next week, paying a visit to my father, which is awesome.

However, gym wants me to pay up front for a month, which is ridiculous as I won't be using a good week of it. So I'm delaying everything until May 5 and starting then.:eh:

Just thought I might let you guys know how things are going, since you've helped with all this.