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Thread: beginner routine questions, protein intake, creatine

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  1. #1
    Wannabebig Member
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    beginner routine questions, protein intake, creatine

    I know you've all read these dorky beginner posts a million times, but, I've been lifting 4 days a week for 5 months and am thinking I'm ready to ask some questions.

    I saw a "personal trainer" at my Gym the other day, and he didn't answer jack **** worth of questions for me- he tried to sell me on a $750 training session and a bunch of supplements. Total snake oil.

    Anyhow, here's my routine. I'm going for maximum gains in strength, and not necessarily size (but hey, if that's a side effect by all means I'll settle).

    Percentages are of max; what I could do 3 times and fail on the last rep.

    Day 1:

    Standing Bicep Curls (3 sets): 6 x 80%, 5 x 85%, 4 x 90%
    Cable Flies (3): 14 x 60%, 12 x 65%, 10 x 70%
    Hack Squats (3): 6 x 80%, 5 x 85%, 4 x 90%
    Tricep Pull-Downs: 6 x 80%, 5 x 85%, 4 x 90%
    Shoulder Press: 6 x 80%, 5 x 85%, 4 x 90%

    Day 2:

    Incline Bench: 6 x 80%, 5 x 85%, 4 x 90%
    Decline Bench: 6 x 80%, 5 x 85%, 4 x 90%
    Hip Squeeze (Abductor): 6 x 80%, 5 x 85%, 4 x 90%
    Hip Push (Adductor): 6 x 80%, 5 x 85%, 4 x 90%
    Shrugs: 6 x 80%, 5 x 85%, 4 x 90%
    Leg Extensions: 6 x 80%, 5 x 85%, 4 x 90%
    Precher Curls, Seated: 8 x 60%, 7 x 65%, 6 x 70%

    Day 3: Rest

    Day 4:

    Rear Deltoids (Reverse Butterflies): 6 x 80%, 5 x 85%, 4 x 90%
    Shoulder Press: 6 x 80%, 5 x 85%, 4 x 90%
    Calf Raises: 10 x 65%, 8 x 70%, 6 x 75%
    Lateral Raises: 6 x 80%, 5 x 85%, 4 x 90%
    Low-Back Extensions: 6 x 80%, 5 x 85%, 4 x 90%
    Standing Bicep Curls: 6 x 80%, 5 x 85%, 4 x 90%

    Day 5:

    Flat Bench Press: 6 x 80%, 5 x 85%, 4 x 90%
    Forearm Curls: 12 x 55%, 11 x 60%, 12 x 65%
    Iso-Lateral Rows (Basically Seated Rows): 6 x 80%, 5 x 85%, 4 x 90%
    Leg Curls, Seated: 6 x 80%, 5 x 85%, 4 x 90%
    Tricep Pull-Downs: 6 x 80%, 5 x 85%, 4 x 90%

    Day 6 & 7 (Weekends, heh..): Rest

    ------------

    I currently weight 155lbs, 5'6" around 16% bodyfat. Taking in appx 200 grams of protein a day, 150 of which come from a whey+soy supplement. Also taking 4-5g of creatine a day, after workout, dissolved in grape juice.

    ------------

    I have had some good gains in strength and such, but notice that the WBB routines call for much higher reps than what I have been doing. I am losing my workout partner at the end of the month (read as: I HAVE NO SPOTTER), so I am going to need to redesign my workout so that I can do it myself. If I am to follow the WBB routine, what weight should I be doing on those? Should I be working to fail on the last rep?

    Also, is my protein intake satisfactory, or too high? Should I be taking any of that L-Glutamine growth hormone ****? I have been very wary of supplements in the past, and just started the protein + creatine intake appx. 2 weeks ago.

    Any input would be much appreciated.

  2. #2
    Wannabebig Member
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    also

    I'm 19 years old, and do not want to take any hormones / funky additives if possible.

    I also have about 2.5 hours a day to devote to my workout.

    Hope that clarifies.

  3. #3
    As I Am Paul Stagg's Avatar
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    I know you've all read these dorky beginner posts a million times, but, I've been lifting 4 days a week for 5 months and am thinking I'm ready to ask some questions.

    ** Never tire of them.. that's why we are here.

    I saw a "personal trainer" at my Gym the other day, and he didn't answer jack **** worth of questions for me- he tried to sell me on a $750 training session and a bunch of supplements. Total snake oil.

    ** LOL. Unfortunately, it is all to often about making a buck, and not about helping others get into the iron game - which is why lots of folks here contribute their help for free.

    Anyhow, here's my routine. I'm going for maximum gains in strength, and not necessarily size (but hey, if that's a side effect by all means I'll settle).

    ** OK. Define 'strength'? Are you shooting for a particular goal in a particular lift? do you want to be a PLer? OLer? Training for a sport?

    Percentages are of max; what I could do 3 times and fail on the last rep.

    Day 1:

    Standing Bicep Curls (3 sets): 6 x 80%, 5 x 85%, 4 x 90%
    Cable Flies (3): 14 x 60%, 12 x 65%, 10 x 70%
    Hack Squats (3): 6 x 80%, 5 x 85%, 4 x 90%
    Tricep Pull-Downs: 6 x 80%, 5 x 85%, 4 x 90%
    Shoulder Press: 6 x 80%, 5 x 85%, 4 x 90%

    Day 2:

    Incline Bench: 6 x 80%, 5 x 85%, 4 x 90%
    Decline Bench: 6 x 80%, 5 x 85%, 4 x 90%
    Hip Squeeze (Abductor): 6 x 80%, 5 x 85%, 4 x 90%
    Hip Push (Adductor): 6 x 80%, 5 x 85%, 4 x 90%
    Shrugs: 6 x 80%, 5 x 85%, 4 x 90%
    Leg Extensions: 6 x 80%, 5 x 85%, 4 x 90%
    Precher Curls, Seated: 8 x 60%, 7 x 65%, 6 x 70%

    Day 3: Rest

    Day 4:

    Rear Deltoids (Reverse Butterflies): 6 x 80%, 5 x 85%, 4 x 90%
    Shoulder Press: 6 x 80%, 5 x 85%, 4 x 90%
    Calf Raises: 10 x 65%, 8 x 70%, 6 x 75%
    Lateral Raises: 6 x 80%, 5 x 85%, 4 x 90%
    Low-Back Extensions: 6 x 80%, 5 x 85%, 4 x 90%
    Standing Bicep Curls: 6 x 80%, 5 x 85%, 4 x 90%

    Day 5:

    Flat Bench Press: 6 x 80%, 5 x 85%, 4 x 90%
    Forearm Curls: 12 x 55%, 11 x 60%, 12 x 65%
    Iso-Lateral Rows (Basically Seated Rows): 6 x 80%, 5 x 85%, 4 x 90%
    Leg Curls, Seated: 6 x 80%, 5 x 85%, 4 x 90%
    Tricep Pull-Downs: 6 x 80%, 5 x 85%, 4 x 90%

    Day 6 & 7 (Weekends, heh..): Rest

    ** Interesting. Looks like an OL style routine using BBing movements. I'd make huge changes to it.

    ------------

    I currently weight 155lbs, 5'6" around 16% bodyfat. Taking in appx 200 grams of protein a day, 150 of which come from a whey+soy supplement. Also taking 4-5g of creatine a day, after workout, dissolved in grape juice.

    ** OK. Get more pro from regular food.

    ------------

    I have had some good gains in strength and such, but notice that the WBB routines call for much higher reps than what I have been doing. I am losing my workout partner at the end of the month (read as: I HAVE NO SPOTTER), so I am going to need to redesign my workout so that I can do it myself. If I am to follow the WBB routine, what weight should I be doing on those? Should I be working to fail on the last rep?

    ** Depends. The WBB routine is focused more on hypertrophy, although strength increases are part of that. Failure is debatable. Without a spotter, I wouldn't train to failure unless you are training in a power rack. If your goal is 1RM strength, you can make great progress using a routine where you don't train to failure.

    Also, is my protein intake satisfactory, or too high? Should I be taking any of that L-Glutamine growth hormone ****? I have been very wary of supplements in the past, and just started the protein + creatine intake appx. 2 weeks ago.


    ** protein looks fine. don't need Glutamine, IMO.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  4. #4
    Wannabebig Member
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    1RM strength versus hypertrophy

    I need to be both physically large and strong. Training for rugby, so both are very important. Maybe there is a middle ground versus training for maximum 1RM and muscle size? Any suggestions?

  5. #5
    Gaglione Strength Chris Rodgers's Avatar
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    I think your exercise selection needs work. If you are focusing on strength, don't use a bunch of isolation exercises. Stick to the big stuff and work them hard. You should drop stuff like leg extensions, flies, laterals, etc.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  6. #6
    Banned Praetorian's Avatar
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    yeah If you're training for strentght, you could only do bench, squats and deadlift. The 3 primary excersises.

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