Some questions for workout program
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Re: Some questions for workout program
maybe you can get some inspiration from the gentilcore routine at the bottom of this article:
http://www.t-nation.com/free_online_art ... r_big_arms" onclick="window.open(this.href);return false;
http://www.t-nation.com/free_online_art ... r_big_arms" onclick="window.open(this.href);return false;
Re: Some questions for workout program
What makes 531 a program beginners couldn't do?ephs wrote:@dub: OP sounds like a barbell training beginner, why should he do 531 then? your suggested split takes a lot of time, cause you have to workout 4 days a week. you could easily do this in 3 days with the same success. after some months he could change to working out 4 days a week.
Re: Some questions for workout program
maybe the 95% x 1+ in week 3, cause it's hard for the absolute beginner to stay at a good form with so much weight.Dub wrote:What makes 531 a program beginners couldn't do?ephs wrote:@dub: OP sounds like a barbell training beginner, why should he do 531 then? your suggested split takes a lot of time, cause you have to workout 4 days a week. you could easily do this in 3 days with the same success. after some months he could change to working out 4 days a week.
Re: Some questions for workout program
Take note, that the program doesn't advice to begin with your true absolute max levels. The guideline is to take 90% from the 1RM, then take the percents from that number. So for a 100Kg squat the last reps will be roughly 85kg at best, which is 85%. Not that bad for 1-5 reps. Just watching for the technical failure like in every other program too.ephs wrote: maybe the 95% x 1+ in week 3, cause it's hard for the absolute beginner to stay at a good form with so much weight.
Programs like Starting Strength and Stronglifts also go quite intense after a couple of weeks cycles, so the effect will eventually be quite the same.
Re: Some questions for workout program
I'm not very familiar with those methods, all I ever did was pick a weight lift, a next time if I'm stronger I would lift more.
@ephs In those workouts, do you do one of exrecises (B1 B2, C1 C2) or just pick one?
@ephs In those workouts, do you do one of exrecises (B1 B2, C1 C2) or just pick one?
Re: Some questions for workout program
one common concept is progressive resistance, it says you should aim for an increase in reps or weight every week, workout or so. i would do something like this and not only increase the weight by feel.led7x wrote:I'm not very familiar with those methods, all I ever did was pick a weight lift, a next time if I'm stronger I would lift more.
@ephs In those workouts, do you do one of exrecises (B1 B2, C1 C2) or just pick one?
i think the letters with 1+2 are supersets.
Re: Some questions for workout program
for SS it's right, but you never have to do 1RMs, which is a big difference to 531. stronglifts starts with the empty bar, so you have some weeks til you reach a weight which is hard to handle.Dub wrote:Take note, that the program doesn't advice to begin with your true absolute max levels. The guideline is to take 90% from the 1RM, then take the percents from that number. So for a 100Kg squat the last reps will be roughly 85kg at best, which is 85%. Not that bad for 1-5 reps. Just watching for the technical failure like in every other program too.ephs wrote: maybe the 95% x 1+ in week 3, cause it's hard for the absolute beginner to stay at a good form with so much weight.
Programs like Starting Strength and Stronglifts also go quite intense after a couple of weeks cycles, so the effect will eventually be quite the same.
edit: i mean you have to handle weight that is nearer at your 1RM at 531. i never tried the program, but the goal is to achieve more than 1 rep, when you are in the 1RM week or not? is this easily doable?
Re: Some questions for workout program
here are the links for the different programs, so OP knows what we are talking about:
531: http://www.t-nation.com/free_online_art ... e_strength" onclick="window.open(this.href);return false;
Starting Strength: http://forum.bodybuilding.com/showthread.php?t=998224" onclick="window.open(this.href);return false;
Stronglifts 5x5: http://stronglifts.com/stronglifts-5x5- ... g-program/" onclick="window.open(this.href);return false;
531: http://www.t-nation.com/free_online_art ... e_strength" onclick="window.open(this.href);return false;
Starting Strength: http://forum.bodybuilding.com/showthread.php?t=998224" onclick="window.open(this.href);return false;
Stronglifts 5x5: http://stronglifts.com/stronglifts-5x5- ... g-program/" onclick="window.open(this.href);return false;
Re: Some questions for workout program
So you go into second exercise immediately after you have done first, makes sense.ephs wrote:one common concept is progressive resistance, it says you should aim for an increase in reps or weight every week, workout or so. i would do something like this and not only increase the weight by feel.led7x wrote:I'm not very familiar with those methods, all I ever did was pick a weight lift, a next time if I'm stronger I would lift more.
@ephs In those workouts, do you do one of exrecises (B1 B2, C1 C2) or just pick one?
i think the letters with 1+2 are supersets.
Thanks for the links, they'll help a lot :)
Re: Some questions for workout program
yes, you do both exercises and then rest.led7x wrote:So you go into second exercise immediately after you have done first, makes sense.ephs wrote:one common concept is progressive resistance, it says you should aim for an increase in reps or weight every week, workout or so. i would do something like this and not only increase the weight by feel.led7x wrote:I'm not very familiar with those methods, all I ever did was pick a weight lift, a next time if I'm stronger I would lift more.
@ephs In those workouts, do you do one of exrecises (B1 B2, C1 C2) or just pick one?
i think the letters with 1+2 are supersets.
Thanks for the links, they'll help a lot :)
no problemo!
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Re: Some questions for workout program
what's a basic exercise?ephs wrote:yes, and i wanted to point out that i meant basic exercises, friendorobertscott wrote: no one said you had to do every exercise on the list, I was just showing you that your statement that there are few good compound exercises for legs was wrong.
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Re: Some questions for workout program
you could put in dips on Upper Day B. Inverted rows would work well here too. A good rule of thumb is to balance presses and pulls, so maybe add some face pulls to Upper A.led7x wrote:So this is what I came up with
Upper A (Horizontal Push/pull):
-Dumbbell press
-Dumbbell flys
-Dumbbell rows variations
-Pushups Variations
Lower A:
- Squats
- Deadlifts
-Abs?
Upper B (Vertical push/pull):
- Pull ups variations
-Overhead shoulder press
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Lower B:
- Squats
- Deadlift
- Abs?
I need some exercises for vertical push/pull and here to dips belong and what about repetitions?
add another hamstring exercise to Lower A and another quad exercise to Lower B.
Re: Some questions for workout program
the big five + 1, the basis of all human strength:robertscott wrote:what's a basic exercise?ephs wrote:yes, and i wanted to point out that i meant basic exercises, friendorobertscott wrote: no one said you had to do every exercise on the list, I was just showing you that your statement that there are few good compound exercises for legs was wrong.
squat
deadlift
bench press
military press
row
and pull ups
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Re: Some questions for workout program
i thought we didn't need vertical pulls because you never do that in real life?ephs wrote:the big five + 1, the basis of all human strength:robertscott wrote: what's a basic exercise?
squat
deadlift
bench press
military press
row
and pull ups
and surely every compound lift can fit into one of those categories?
Re: Some questions for workout program
i'm still unsure about pull ups, that's why the list is called big five + 1 and not big six.robertscott wrote:i thought we didn't need vertical pulls because you never do that in real life?ephs wrote:the big five + 1, the basis of all human strength:robertscott wrote: what's a basic exercise?
squat
deadlift
bench press
military press
row
and pull ups
and surely every compound lift can fit into one of those categories?
yes, it can. but you can't compare leg press to squats, hyperextension to deadlifts, nautilus press to bench press, seated shoulder press to military press or seated rows to pendlay rows, if we are talking about increasing strength here.