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  • #16
    Thanks man, I had already looked at that training plan again and on second glance I realized I should do overhead press on Mondays instead of shrugs. Maybe shrugs Friday? As far as tri-ceps, what would you suggest? I figured I would really hammer it out on those French curls and maybe for more tri-ceps maybe do some diamond push-ups?
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

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    • #17
      Im running out to work. I will be back on later if thats ok. We can chat then.

      Richard
      It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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      • #18
        cool, sounds good man. just got done blasting my chest! lol. I found 12 reps pretty high, so I cut down to 10 bc I felt like I was just over exhausting my muscles
        Paleo since November 2011 - Carnivore since June 2012
        Before and after pics
        http://www.marksdailyapple.com/forum/thread65846.html
        Primal Sucess Story
        http://www.marksdailyapple.com/forum/thread65400.html
        Primal Journal
        http://www.marksdailyapple.com/forum...tml#post955444

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        • #19
          Originally posted by BennettC View Post
          cool, sounds good man. just got done blasting my chest! lol. I found 12 reps pretty high, so I cut down to 10 bc I felt like I was just over exhausting my muscles
          The reps are relative. If the weight was too high then 12 reps will be hard, that works the other way to.

          High reps can be useful. Some of the best leg size I ever got was from 20 rep squats.

          If I may be so bold as to suggest a routine. Look up 'grey skull linear progression' .... it is from a man called johnny pain who runs 'strength villain.com'

          This is receiving immense feedback, and I have used it or something similar with rugby players I have been working with.

          I am happy to discuss your routine further, but thought it would be remiss of me not to mention it.

          Richard
          It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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          • #20
            thanks ill check that out later, about to start dinner now. do you have any extra recommendations for my tri-ceps tomorrow? or just hammer it out on the dips and French curls?
            Paleo since November 2011 - Carnivore since June 2012
            Before and after pics
            http://www.marksdailyapple.com/forum/thread65846.html
            Primal Sucess Story
            http://www.marksdailyapple.com/forum/thread65400.html
            Primal Journal
            http://www.marksdailyapple.com/forum...tml#post955444

            Comment


            • #21
              Dips are a great compound move which allow you to move more weight. Closegrip bench press is fantastic also.

              I used to perform skullcrushers (what you are calling french presses) lying on the floor, so each rep was taken from a dead stop. This eliminated momentum and worked the muscle harder.

              Richard
              Last edited by Richardmac; 09-24-2012, 02:19 PM.
              It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

              Comment


              • #22
                Bicep curls (with curled barbell)
                Revers Bicep Curls
                French Curls


                The only thing you should ever curl is your hair or your eye lashes. Do some heavy pull ups focusing on the negative and stop wasting your time.
                I used to seriously post here, now I prefer to troll.

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                • #23
                  They're just triceps. No hyphen required. Tks.
                  The Champagne of Beards

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                  • #24
                    You said you want to be a body builder?

                    Do you know the difference between bodybuilding and powerlifting programs for the first couple of years (starting from novice)?

                    There isn't one. You are trying to do an intermediate program to focus on bodybuilding without exhausting the gains you can get from a novice program. Having a solid foundation of real strength will get you better results when you actually get into bodybuilding.

                    Starting Strength or Stronglifts will get you better results faster. In three months of SL you'll be doing 5x5x225 for squats. If you are really too impatient for that, then I doubt you will ever make it as a bodybuilder.

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                    • #25
                      Hey just a bit of advice and explanation for others perceived hostility. first off its great you have made progress and want to take the next step. When people ask for advice and ignore what people are saying people get frustrated. Also, when people go through the mistakes of training for mass they get annoyed when they try to give advice since they reflect on the frustrations of their experience.

                      Okay so first off body building is something you do on top of an advanced muscular frame its the icing on the cake. All pros are roided up and even naturals are taking a slew of supps that I wouldnt say you should shove in your face. I think the best thing for anyone to do is a strength program with accessory work to balance out weaknesses in the core lifts. Muscularity is a benefit of strength, at the end of the day to get bigger you need to progress with heavier weight.

                      How I train is a combo of 531 triumvarate and west side principals with conditiong for tennis and metcon on the non lifting days. I suggest looking into 531 and doing that for about 4 months and then deciding if its for you (really seems like it would give you desired results) due to setting prs and llowing flexibility in the accessory work. Remember mobility and deep tissue work as well so you dont feel like trash on the reg.

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                      • #26
                        Well I've decided I need to forget what I thought I knew about training. This morning I struggled to bench 115lbs, it was sad. I'm not strong and I need to get strong. When I first started training again at the end of September my goals were really more cosmetic than anything. This is a bad approach and my goals changed today when I could barely put up 115lbs. This is a major turning point for me, I felt really weak. I actually look pretty decent, I was just so obsessed with cutting the rest of the body fat, that's what cardio and dieting is for. I need to focus on strength when I lift, not calorie burn. I'm going to reread stronglifts and start again either wed or next Monday. You guys were right
                        Paleo since November 2011 - Carnivore since June 2012
                        Before and after pics
                        http://www.marksdailyapple.com/forum/thread65846.html
                        Primal Sucess Story
                        http://www.marksdailyapple.com/forum/thread65400.html
                        Primal Journal
                        http://www.marksdailyapple.com/forum...tml#post955444

                        Comment


                        • #27
                          You need to stick with a Linear Progression program until you no longer progress. The beginner routine outlined in Starting Strength is good, but I prefer something more along the lines of the Greyskull method. Something like Greyskull should have you progressing for atleast a couple of years. Then you can switch to a modified weekly progression or some other intermediate program (ie Texas Method).

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                          • #28
                            I don't mean to butt in, but I've been doing stronglifts for about half a year now, and I've gotten great results so far - with my legs. I can squat at least my body weight (I'm not sure what my max is) and my last max deadlift was 250. On the other hand, I'm still using little more than the bar for push presses, and my max bench is only 90. I'm not sure if it's because, as a woman, it's more difficult for me to build upper body strength, or if I'm doing something wrong. What do you think?

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                            • #29
                              Originally posted by Kata View Post
                              I don't mean to butt in, but I've been doing stronglifts for about half a year now, and I've gotten great results so far - with my legs. I can squat at least my body weight (I'm not sure what my max is) and my last max deadlift was 250. On the other hand, I'm still using little more than the bar for push presses, and my max bench is only 90. I'm not sure if it's because, as a woman, it's more difficult for me to build upper body strength, or if I'm doing something wrong. What do you think?
                              Is stronglift's all your doing? I'm building strength doing bodyweight exercises as well since I'm training for the military. At the end of my stronglifts sessions I do chin-up, dips, push-ups, inverted rows, and sit-ups. Also usually do push-ups and sit-ups when I first wake up. Swimming on off days and going to start running soon. Again I'm training for the military so I need to develop good all around strength and bodyweight exercises are great way to do it on top of the big compound lifts I'm doing with SL.
                              Paleo since November 2011 - Carnivore since June 2012
                              Before and after pics
                              http://www.marksdailyapple.com/forum/thread65846.html
                              Primal Sucess Story
                              http://www.marksdailyapple.com/forum/thread65400.html
                              Primal Journal
                              http://www.marksdailyapple.com/forum...tml#post955444

                              Comment


                              • #30
                                Start running like a mad man if you're going to the military. Unless you're going navy, then no worries.
                                "Go For Broke"
                                Fat Kine-230/24% @ 6'2"
                                Small Kine-168/9%
                                Now- 200/8%
                                Goal- 210/6%

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