E_Ray

Hi all,
a mate told me about this site so i thought i'd come over & check it out and seek some advice as im planning on bulking in the next few months.

Below is the program (Rippetoe) im setting my routine on, however i would like the deadlifts swapped for a alternative workout as I believe I will need more experience with lifting weights before I go on to one of the most notorius excercises for doing peoples backs in.


Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
anyway, here are the adjusted workouts (sets x reps, not including warmup sets):

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift Replace with ? cable pull downs?
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps a piece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***
Parallel Bar dips or incline skullcrushers - 2 x 8-12
barbell/DB/EZ-Bar curls - 2 x 8-12

I would do the power cleans instead of the pendlay rows.


whats everyones thoughts on the above routine?

what do you guys recommend on which post work out protein shake to take?

what warm up routine should I do before I start my sets?

how should i adjust the weights on the sets? should I keep to the same weight throughout the set? how much weights should I put i.e enough to just about do a set..so i really need to push myself?


appreciate any advice that may help me plan my routine so im fully prepared.

Cheers all

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Patch

I think you should do the deadlift...just start really light and work your way up mate...i had an electric shock in my last job and put my back out...and was scared to do the deads....however after a bit of physio i was told to do as much as i could comfortably manage, and i've never looked back.

is it because you are scared of damaging a muscle or because you don't like the exercise... if it is because you don't like that particular movement then change it (you will not put your whole effort into it) if not start low and concentrate on form.

You will be fine, compounds are the base of your muscle building!

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gym rat

quote: what warm up routine should I do before I start my sets?

warm up routines are just lifting lighter weights of the excercise you are going to perform to get the blood flowing to ease the risk of injury, e.g. if your trainging chest, do two warm up sets of fairly light weight,

quote: how should i adjust the weights on the sets? should I keep to the same weight throughout the set? how much weights should I put i.e enough to just about do a set..so i really need to push myself?

weight depends on how strong you are mate, nobody could answer that question but as example, if u lift a weight that you could just get about 8reps out of by yourself you cant go wrong, as for adding weight during sets, start off light (warm up), and gradually add weight after each set
e.g. benchpress 40kg set 1
50kg set 2
60 or heviest you can go for 8 reps. for last set


quote: what do you guys recommend on which post work out protein shake to take?
as for what protein to buy.... there are plenty of board sponsers offering discount for the members of this site so as long its a high protein count per serving you cant go wrong, you'll also need to get some carbs in there too mate,

whats your current diet like as you could have the best routine in the world and still not grow, its all down to the food mate
as for your routine, you should use the deadlifts, very useful for lower back and traps other than that pretty solid routine

all the best lad, david

Tasty

edit

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kas

you are going to be over training on that routine,

squats 3 times a week? bloody hell. ive seen people do this but for only 4 weeks a time.

how long have u been training?

if you squat dead and bench hard enuff it take at least 5 days for recovery for that muscle group.

E_Ray

Thanks for the input so far guys

Qoute By : Patch
I think you should do the deadlift...just start really light and work your way up mate...i had an electric shock in my last job and put my back out...and was scared to do the deads....however after a bit of physio i was told to do as much as i could comfortably manage, and i've never looked back.

is it because you are scared of damaging a muscle or because you don't like the exercise... if it is because you don't like that particular movement then change it (you will not put your whole effort into it) if not start low and concentrate on form.

Reply
The thing is I think (correct me if im wrong) if i do the deadlifts i will be starting with really low weights to get the correct form and i doubt I would see any gains because of the low weight im using, so i thought while i get used to that i could do cable pull downs as i could pull a fair bit of weight on that exercise.

can a smiths machine be used to do deadlifts? i know it doesnt go low enough, but is it a good start to get used to weight being put on a certain part of the body?

Quote by : gymrat
as for what protein to buy.... there are plenty of board sponsers offering discount for the members of this site so as long its a high protein count per serving you cant go wrong, you'll also need to get some carbs in there too mate,

What's everyones view on the holland & barratts range? they also do Mex-rex(sp) brand too.



my current diet is a sensible one as im doing just CV & high rep, low weight exercises, im trying to bring my Bodyfat from 14% down to 11-12% before chrismas and then start bulking for the new year.

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7i7

If you plan on doing Rippetoe's - you do 3 working sets with _same_ weight, also you need to do deads. Remember to increase weight every workout. Absolutely awesome program for beginners, good luck

Alternatively, consider changing deads from 1x5 to 2x3, thats what I did.

E_Ray

whats should the rest time be between reps & sets ?

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Five-O

I agree, to grow you need to include it, don't lift silly weight and you won't "do your back in"

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Bulldozer

Squatting 3 times a week is no big deal mate, its for 3x5 done not to failure, Not squat till you cant walk!!

Many advanced strength althetes squat upto 6 times a week at varying intensitys. (eastern block etc) So for a begginer 3 times a week is no big deal.

Mark rippetoes starting strength routine is probably accredited to putting more slabs of muscle on a newbie trainer than any other routine, this is the routine i used when i started and i grew like a weed !!

Like it says in the book DONT FCUK WITH THE ROUTINE, do as it says!! Deadlifts can NOT be replaced by any other lift, not even close!! The answer is learn to deadlift!!! Its called "starting strength" , deadlift is the corner stone of a strength routine, second only to the squat. So dont change it mate.

Trust me its a great routine if you have under a years lifting experience.

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Chris4Pez

I agree with five-o, why is it so many people want to be bodybuilders and grow but non of them want to do any of the compound movements like dead lifts, bent over row and also squats!

These type of exercises are the best to build a good base and people either ignore them or just blatantly refuse to do them but yet wonder why they are not making any progress, ANSWER because they don't want to do the f88king work to get big thats why!!!

IMHO Just do the lifts and stop looking for alternative easier methods as news flash there ain't no easy way to get big!!!!!

sorry if it seems a little harsh it just winds me up when people either look for short cuts or just don't train certain body parts!!!!

E_Ray

1) I Dont want to be a bodybuilder, I just like a challenge and enjoy fitness and this would help with my mma & bjj.

2) at no point did i say i didnt want to do squats/bent over row
yes i dont want to do deadlifts, the movement isnt for me end off. your making it sound like i dont like to put effort in and now that..... me off. iv been doin fitness for many years and mma so dont even go down that route to patronise me about effort!

3) il rather you not put f88king into my thread, does this make u think your hard and strong cos you can swear over the internet? its pointless and childish.

When new begineers come to learn mma, we teach them not patronise them. this causes them to lose intrest and they wont reach there goals.

thank you for the warm welcome buddy.

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big

Nice post as always dude

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Bulldozer

Thanks buddy

Just keeping it simple ;)

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Tasty

Right to be honest there was no need for that, all he asked was what he could do instead of deads, if he aint comfortable doing them then he won't do them. Nobody wants to dread going to the gym surely?

Rather than go on a lecture about effort maybe you could have answered his question in a constructive way instead of getting all high and mighty about it?

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