ExRx.net

Hari

Here's a link to a training log for a young fellow who's been training for about 4 months.

http://www.elitefitness.com/forum/weigh ... 50581.html

He started at 6'5" 182 lbs and is now 213. His lifts have all more than doubled since he started.

He's using the"Starting Strength" program from Mark Rippetoe.

It will give you an idea of what's possible.

Stu

That's a cool log. Usually I look at logs and feel really discouraged....my weights are often much lower. It's nice to see a real beginner's log and pictures. I browsed the beginning and end of that, but I'm going to read it through. Makes me feel less wimpy with my lifts and like I can make solid progress if I keep steady and working hard.

Nice stuff.

Most beginners lose interest and either stop working out or stop their log. This guy's the exception. He has a second thread here:
http://www.elitefitness.com/forum/weigh ... 64513.html

Thnaks,Stuward
it makes me more power to do workout.

but idont know why strength training makes so great size.i mean if you want to grow big muscles,you must do Hypertrophy training so
i really confuse between Strength and Hypertrophy.

There are 2 type of hypertrophy, fibre (miofrbril) and fluids (sarcoplasmic). The first builds strength and size, the second only size. You need low reps, frequent workouts and adequate rest to build the first and higher reps and high volume, taking muscles to exhausion for the second. Although these look like they are mutually exclusive, there is a good deal of crossover between the effects of each type of training. The 5 rep compound exercises done every second day coupled with a diet based on green vegetables, good fats and lean protein and a small calorie surplus seems to be optimal for building both size and strength in a beginner.

Stu

[quote="stuward"]good fats and lean protein and a small calorie surplus seems to be optimal for building both size and strength in a beginner.

To become strong and having size,maybe i need alot of calories.
alot protein,and fat.
what i want to say that it is pretty good if ieat Hamguers before go to bed or sometime in lunch time. small calories not good.

This is my meal plan

7;00 am 1.slice tost
low fat mik with why protein:22g

12:30 pm i usually eat rice with chicken.eggs,
one bigmac,.... and low fat milk

17:30 pm 2 banana,and 1 apple

20:00 pm rice ....with fish,chicken,nikuman,littele salad

21:30~23:30 Training,

24:00 2bigmacs and litte salad

1:00 sleep

what do you think about this? any suggestions,please.

It's hard to tell but I'd say you are not eating enough. When I say a small surplus I mean about 500-1000 calories more than you expend. I don't think you're getting that. There are calculators avail to give you your requirements and also to analyse your intake.

Your breakfast should be much larger. You should have a healthy sanck mid morning and mid afternoon. Your lunch and dinner look good but It's hard to tell how much your are actually taking in. You don't seem to be getting many vegetables. 2 little salads seem to be it. Veg should be most of the volume of your diet. Obviously you need lots of meat, rice and fats to get in the calories. Just remember that the fat in a big mac is not the type of fat you need. You will need to add olive oil, nuts and fish oil to balance it out.

You have a very long day and very little sleep. Everyone has different needs but I don't think 6 hours or less is enough to build muscle.



Stu

I try what you said and im going to give up eating Bigmac in the night.
what you cosider to me breakfast meals?

yestreday,i did the new workout but there was somethig strange!
When i started Power clean in 4x12,8,8,6 next exerice Bench press, i did only 60kg of 3sets x6-8reps.[normaly i can press 75kg in3setsx 8-10reps]
Is it good??

For breakfast I eat oatmeal with flax meal, raisins, milk and protein powder. A lot of people like eggs for breakfast.

I don't know how big you are but 45 g protein, 60 g carbs and 20 g good fat provides about 600 calories. That could be 6 eggs, 2 pieces of whole wheat toast with butter, a glass of juice and a couple of fish oil capsules. That should be enough if you're not working out in the morning. If you get about 300 mid morning, 600 at lunch, 300 in the afternoon, 600 at dinner, 300 pre workout and 300 post workout, that gives you about 3000 calories. You can adjust up or down from that. If you're a big person you may need more. I'm 6'2" and 3000 calories a day is maintenance for me. That ratio I gave you is from the Zone diet. You can experiment with it to see what works best for you but it's as good a starting point as any.

There are a lot of things that can affect you bench press. You can try the following:
1.Power Cleans can be tiring. Try doing fewer reps (3-5). Use low weights until you have the technique down. Don't try to exhaust yourself on them.
2.Do squats after the cleans so your upper body can rest before the bench press. Cleans and benches both use your lats and shoulders. They need to recover.
3.Rest between sets longer.
4.Make sure you had adequate carbs before your workout. You need it for the energy.
5.Get more rest the night before.

Stu

Thanks a lot a lot Stuward.
yeah,actually my height is 191cm and 74kg.So i need to eat more and more..

You know i have another problem about SQUAT.I finally understand the importance of it,if i really want to gain size and strength.
the main problem is iam not training in the gym but at home,inthe garage.I read in magazine that it is very dangerous to do heavy squat and bench press only yourself.
[ive Bench,barbell, dumbell, and ching ups and pull ups.]

So,ummm... you have any ideas?? about SQUAT

Hari, you're close to my height. I am 193 cm. But I weigh 85kg...74kg is really thin for 191 cm! Yeah, you should put on some muscle! Eat right, eat A LOT, and work hard.

Squats - If you work out alone, you need some kind of rack - or a place you can drop the weight, or both. You can buy stands, or you can make your own using adjustable sawhorses or you can make your own out of wood. Just something to hold the bar up for you so you don't need to do a Clean and then duck under the bar. Then you can squat and drop the bar if you have to.

If you can't get a rack or drop the weights, maybe you should stick to deadlifts. Deadlifts are also very good for building muscle, and you don't have to worry about spotters or a rack. But if you can squat, do it.

Bench Press - maybe dumbbell bench presses will be better if you have no rack or spotter. You won't get trapped under the bar. Or if you can do dips, do dips and weight them when they get easy:
http://www.exrx.net/WeightExercises/Pec ... stDip.html


I know you aren't a native speaker of English. If you don't understand something I wrote, tell me and I will explain it differently. I know from learning Japanese how hard it can be sometimes.

Peter

Arigatou Peter!

as you said, probably im going to buy some kind of rack for squat.
but there is another incredible exercise for legs.... SUMO DEADLIFT.
what i have read,most american football players especially who can not
do squat for injurie the knee or back,have done this exercise to gain the size and strength for legs.
Peter, what do you think, if i do it?



I know you aren't a native speaker of English. If you don't understand something I wrote, tell me and I will explain it differently. I know from learning Japanese how hard it can be sometimes.
Peter[/quote]

Thank you,peter.
I must studying english. motto GANBARUZO!!

sumo deadlift with all 25 lbs plates is great for inner thighs. I do those a lot. Not so much for quads though. Hack squats or dumbbell squats might be an idea for now.

These three T-nation articles tell you all about the deadlift:

http://www.t-nation.com/readTopic.do?id=1582703
http://www.t-nation.com/readTopic.do?id=1588392
http://www.t-nation.com/readTopic.do?id=1607555