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Thread: If I could start all over...

  1. #1
    Moderator Off Road's Avatar
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    If I could start all over...

    Reading some of the discussion lately about different approaches got me thinking...If I could start over again, what would I do as a beginner?

    I'd start with an abreviated 20 rep squat routine done three days a week, like:

    Squat 1x20
    S.l.d.l. 1x12
    Bench press 2x6
    Db. Rows 2x6

    I'd run that for a few months, then add some more to it as my conditioning and strength progressed, like;

    Squat 1x20
    S.l.d.l. 1x12
    Bench press 3x6
    Db. Rows 3x6
    Deadlift 1x6
    Overhead press 3x6
    Curls 3x6
    Situps 3x12

    Then as my gains slowed and I started to stall, I'd split it up to give myself more recouperation, like; (I'd also impliment some sled pulling GPP to make up for the conditioning that would be lost by an infrequent workout)

    Monday
    Squat 1x20
    S.l.d. 1x12
    Bench 3x6
    Rows 3x6

    Thursday
    Deadlift 1x6
    Overhead press 3x6
    Curls 3x6
    Situps 3x12

    When I stalled with that, I'd impliment deloads and exercise changes, like:

    Squat 3x10
    Pull-throughs 3x15
    Bar Dips 3x8
    Chinups 3xMax

    Deadlift 1x3
    Db. seated press 3x10
    Db. curls 3x12
    Hanging leg raises

    After I'd built that solid foundation and my numbers were close to the 300/400/500 mark, I'd switch to a periodized (used loosely) routine like 5/3/1...
    Last edited by Off Road; 09-16-2009 at 05:07 PM.
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  2. #2
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Id learn how to squat and deadlift before i learn how to bench press
    Why live if one can not Deadlift?- John Paul Sigmasson

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  3. #3
    Moderator joey54's Avatar
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    I would have utilized Westside training methods while training for college football and exclusively did 5x5 through high school.

  4. #4
    squat rack curler platypus's Avatar
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    i'd have never learned how to do a curl.
    ain't nuttin but a peanut.

    You will have gotten stronger when the weight that feels heavy is actually heavier than the weight that feels heavy now. Then the weight that feels heavy now will be a warmup for the weight that feels heavy then. But the weight will always feel heavy or you're not lifting enough weight. Clear? -Rippetoe

  5. #5
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    i dont even want to start with what i would do if i could start over.. I knew absolutely nothing when i started. All i did was bench and curl.

  6. #6
    The Flyfisher rbtrout's Avatar
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    I agree with Joey on this one - Westside.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  7. #7
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    I would've started squatting and deadlifting seven years ago.

  8. #8
    Senior Member brihead301's Avatar
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    Quote Originally Posted by Harris View Post
    I would've started squatting and deadlifting seven years ago.
    This, except 15 years ago for me.

    And, from the time I was about 11 years old, until I turned about 23, I was always "off and on" training. It's been about 4 years now of all "on" and no "off".

    So 15 years of constant training with squatting and deadlifting....well, I'd be a beast.
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  9. #9
    Senior Member Gymjunkie's Avatar
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    I'd do 5x5 training and abbreviated routine focusing on compounds. And most importantly, I'd bulk, not clean bulk (screw 500 cals over BMR for skinny ectos... we need serious amount of food daily!!!)

    BTW, Off-Road, what's pull-throughs?
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  10. #10
    big on TONING dynamo's Avatar
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    I would've learned what a deadlift was back when I was 10 years old (thats when I started playing with weights) and done that before I benched.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  11. #11
    Moderator Off Road's Avatar
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    Quote Originally Posted by Gymjunkie View Post
    BTW, Off-Road, what's pull-throughs?
    Pull Throughs = http://www.youtube.com/watch?v=gw-1kMHjTlI
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  12. #12
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    good thing i just started and im focusing most of deadlifts squats yay! i wont have any regrets .. although i only wish i started when i was a bit younger (just turned 24)
    Last edited by Girn26; 09-17-2009 at 02:19 PM.

  13. #13
    Squat Heavy, Squat Often Cards's Avatar
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    if i could start over i would realize what a waste of money supplements can be and the value of quality food and sleep.
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  14. #14
    Senior Member DMedley's Avatar
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    Ok, I will join in. I would do nothing different if I returned to the past to begin over. I did the very exercises that are in SS and did them about the same sets and reps. What I would do different is

    "I would never have read another muscle magazine" or tried the newest greatest workout.

    I would have kept drinking milk instead of buying supplements.

    I would have never stopped going to the gym, allowing myself to get out of shape and fat.

    Come to think about it...
    I have started over and this is what I am doing now.

  15. #15
    LuNa
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    I wish i would have found out how much fun freeweights are. I always used to do machines, but they made me feel uncomfortable and it just wasnt fun. If i would have kept going at 16 i would have been now, where i want to be in two years.

  16. #16
    Senior Member bass slayer's Avatar
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    I would have followed SS to the t the first time and stuck with it. I would have got my diet in check right off.
    age: 21

    height: 6'3

    weight: 175

    short term goal: 200

    Long term goal: Lean 225

  17. #17
    Super Moderator vdizenzo's Avatar
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    I started with Bigger, Stronger, Faster back in the day. I think it was one of the best introdctions I could have ever had into weight training. As a result, after I was done with sports, I continued with basic compound movements. I never fell into the machine or isolation crap.


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  18. #18
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    If I could have started over my biggest thing I would have changed was my diet. I was never able to get enough food in for lunch or half the time get even breakfast in high school. As a result I graduated weighing 135 lbs. I would train off and on and my training was pretty awful compared to what it is now, but I think my biggest hold up was I was starving all the time. The food issue changed when I was 19-20, and so did my training but it still wasn't up to par, but I still made amazing gains once I was able to eat some good amounts of food.

  19. #19
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Cards View Post
    if i could start over i would realize what a waste of money supplements can be and the value of quality food and sleep.
    This.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  20. #20
    THE 800 QUEST NickAus's Avatar
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    I would not EVER have bought Tribulas ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #21
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    If I could start over? Burn Joe Weider's (I started a long time ago) publishing empire to the ground thus saving tens of thousands of kids from his mindless, craptastic drivel. Then I would find a great powerlifting team and learn how to do things the right way.
    Last edited by Tim K; 09-17-2009 at 06:30 PM.

  22. #22
    Moderator Off Road's Avatar
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    The biggest thing I'd do differently is not do the same dang lifting routine for three years straight. I would have learned to progress past the beginner stages.
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  23. #23
    Senior Member Judas's Avatar
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    I would have done exactly what i did, with only minor changes.

    I'd have (known about) and done rotator cuff exercises from the beginning, not after my first roto-cuff injury (two months in).

    I'd have continued doing exactly what i WAS doing when i first hit 1200lbs and 200lbs instead ov saying "well, time to switch it up..." Idiot. I stopped gaining immediately, beginner gains that were nowhere near ending came to an abrupt halt. Also switched from periodization to conjugate at that time, and nothing against conjugate, but periodization was working just fine.

    I'd have just kept gaining in strength and bodyweight instead ov saying 'i dont want to get bigger than 198lbs'. Idiot. I did that again at 220 too. Now that i'm in the 242's (well, 105kgs) i will NEVER let a stupid thing like trying to stay in a weight class interrupt my gains again. Hell, at 5'10" and 233 i'm just starting to find my best leverages... in both sports.

    I'd have curbed my massive enthusiasm and just kept my mouth shut, and not tried to promote or improve the local powerlifting scene at all. I'd also have trained somewhere else, and with REAL people who do not hate people who advance quicker than they did...

    Nullifying most ov the above, i'd have made the effort to find a weightlifting club and gone into that sport instead. Though i'd still have tried to find a way to bench...

    I would have started 20 years earlier... haha.
    Last edited by Judas; 09-18-2009 at 05:27 AM.

  24. #24
    Senior Member Sidior's Avatar
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    Started younger.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  25. #25
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    I would have started at 15 and I would have done nothing but basic compounds whilst eating lots of steak and eggs, Instead, I started at 15 and went on a seriously hig volume routine and focused on Weider supps. HUGE mistake. I burnt out, quit and became a very fat man over the next 15 years.

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