The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member KoolDrew's Avatar
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    Starting to get into lifting

    I am 16 years old and pretty large at 6'2" and around 240 pounds. I am kind of overweight and am starting to eat better, lift weights, and do some cardio. However, I do not have access to a gym until my school finishes its contruction for the new weight room. So, I am stuck with only using what I have at home: a bench, a barbell, and some weights. My current goal is to loose the fat. After that I will probably start actually packing on the muscle. What exactly do you guys suggest for a routine for me, given the limited equipment that I have?

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  3. #2
    Senior Member khari's Avatar
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    Workout 1
    Front Squat 3x5
    Bench Press 3x5
    Deadlift/ Power clean (Alternate every workout)

    Workout 2
    Front Squat 3x5
    Military press 3x5
    Romanian deadlift 3x5
    Chins 3x5

    Do 3 times a week alternating the two.

    I've tried to edit it so that you don't need access to a squat rack. For the front squat, you'll just need to clean the weight up to your shoulders.
    Last edited by khari; 11-20-2005 at 04:05 PM.

  4. #3
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    Quote Originally Posted by khari
    Workout 1
    Front Squat 3x5
    Bench Press 3x5
    Deadlift/ Power clean (Alternate every workout)

    Workout 2
    Front Squat 3x5
    Military press 3x5
    Romanian deadlift 3x5
    Chins 3x5

    Do 3 times a week alternating the two.

    I've tried to edit it so that you don't need access to a squat rack. For the front squat, you'll just need to clean the weight up to your shoulders.
    :withstupi

    even with full access to every piece of lifting equipment out there, you cant do a whole lot better than a routine like this, it is simple, employs compound movements and can get you plenty big/strong.

  5. #4
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    The routine above is good.

    Make sure you sort your diet and cardio out too.

  6. #5
    Senior Member KoolDrew's Avatar
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    Thanks for the routine recommendation guys. It looks good! However, is there anything that is just as good as doing chins? I am asking this because currently I can't even do them. I would have to put a bar up somewhere outside or something. However, if you guys think chins would be the best, then I don't mind setting up a bar somewhere. Also, what about cardio? When do you guys suggest running or some other activity? How much?

    Make sure you sort your diet and cardio out too.
    I definitely will. I will probably start to even cook my own food. I have been looking at a lot of nice recipes on a couple of sites. You will probably see me here asking a lot of questions about nutrition too.

  7. #6
    Just watch me ... Built's Avatar
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    Cardio is a minor player - I'm a fan of a good brisk walk outside for that.

    What's your diet like now? (ie grams of P, C, F, total calories)

    Chins are the sh!t. If you can't do 'em, do 'em with a bar set at eye level and assist youself to "up", go slow on the way down.

  8. #7
    Senior Member khari's Avatar
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    I'd say set up a bar if you can. Or just find a ledge somewhere that you can use.

    As for cardio, I'd do sprinting intervals about twice a week. Just sprint for ~20 seconds, rest and repeat about 8 times. Eventually you can start timing breaks and working to keep them shorter.

  9. #8
    Senior Member KoolDrew's Avatar
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    Somebody else on anhother forum recommended this routine:

    Workout 1

    Squats/ Deadlifts 4x10
    Straight Leg Deadlift 3x15
    Barbell Rows 3x8
    Pull Ups as many as you can in 3 sets.
    Barbell Curls 3x10
    Calf Raises 2x15

    Workout 2

    Dumbbell/ Barbell Bench Press 2x10
    Incline Dumbbell/ Barbell Press 2x10
    Military Press 3x10
    Upright Rows 2x8
    Tricep Extensions 2x12
    Do you guys still suggest that I just go with what khari posted? Can you explain WHY? Also, somebody suggested doing back squats instead of front squats.
    Last edited by KoolDrew; 11-20-2005 at 04:51 PM.

  10. #9
    Just watch me ... Built's Avatar
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    Other board workout:
    Workout 1: quads, hams, lats, bis, calves

    Workout 2: pecs, shoulders, tris

    Note: legs get destroyed all at once, working pecs and delts together is hard on the rotator cuff

    Khari's workout:

    Workout 1
    quads
    chest
    back

    Workout 2
    Quads
    shoulders
    hams
    lats


    I like Khari's better, because it takes advantage of horizontal push/pull (chest and back) and vertical push pull (shoulders and lats), and it also spreads out leg work. I use a similar strategy when I train.

  11. #10
    Just watch me ... Built's Avatar
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    Front squats you can't go as heavy. You lack a squat rack right now, so this way, you can simply clean the bar to the front squat position.

    Other no-squat-rack alternatives include Bulgarian split squats and walking lunges, which are both excellent (and brutal).

  12. #11
    Senior Member khari's Avatar
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    The Reps are way too high on that for my liking, but that's just me.

    I feel that all the extra isolation work is pretty useless for beginners, and on a cut it could even be detrimental. Also, there seems to way too much upper body work there. I've always felt that lower body work deserves as much if not more work.

  13. #12
    Senior Member KoolDrew's Avatar
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    Thanks Built. It looks like I will just go with khari's suggestion. Also, do you think I should increase the sets every second week until I get to 5x5?

  14. #13
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    Quote Originally Posted by Built
    ... and walking lunges, which are both excellent (and brutal).
    Agreed. Walking lunges will leave you on the floor.

  15. #14
    Just watch me ... Built's Avatar
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    My opinion: stick with 3 x 6-10 for now. When you're up to speed, start playing with the rep ranges to break stalls.

  16. #15
    Senior Member KoolDrew's Avatar
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    What do you think about hack squats?

    What's your diet like now? (ie grams of P, C, F, total calories)
    I don't even know. Today I had the following:

    9:00 - Wheaties cereal
    12:00 - Turkey Sandwidch w/ lettuce & tomato
    3:00 - Orange
    6:00 - Roast beef, mashed potatoes w/ gravy, carrots (two servings), and a roll w/ a bit of butter.

    I am trying to eat more often (lik every 3 hours) rather then three large meals. I do feel I have a lot of work to do with my diet. Before I would tons of junk food. So, today was still much better then in the past.

    So, you guys think this routine is perfect? There isn't anything you would really change? The amount of sets and reps are good? When should I try to increase the weight?

    Workout 1
    Front Squat 3x5
    Bench Press 3x5
    Deadlift/ Power clean (Alternate every workout)

    Workout 2
    Front Squat 3x5
    Military press 3x5
    Romanian deadlift 3x5
    Chins 3x5

    I will also take khari's suggestion about the cardio. So, I would do lifting three times a wekk and sprinting two times. Is there anything I should do on weekends or should that be a resting period?
    Last edited by KoolDrew; 11-20-2005 at 05:33 PM.

  17. #16
    Just watch me ... Built's Avatar
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    I'm not going to look at your diet without the macros. Sorry.

    The workouts are sufficient. Do them three or four days a week.

    Rest on the weekends.

    I'm not a hack squat fan, others are. I like GMs and RDLs for my hamstring work.

    Increment whenevery you can Maybe work in the 6-8 rep range for this - when you can do 3 sets of 8, next time do 3 sets of 6 with a heavier weight, work your way back up to 3 sets of 8.

    Rince, lather, repeat.

  18. #17
    Senior Member KoolDrew's Avatar
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    Thanks. You have been a lot of help. I do have another question, though. Does it really matter what time of the day you lift? I like the idea of lifting a little before I go to bed. That way I can rest.

    Also, khari, how long do you think I should rest between sprints?
    Last edited by KoolDrew; 11-20-2005 at 05:52 PM.

  19. #18
    Just watch me ... Built's Avatar
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    Bedtime is fine.

    Lift, eat, sleep. Perfect.

    Dunno how khari does his sprints, but I do 'em in 30-second intervals.

    Walk for 3 minutes, stretch.

    Then 30 second sprint, 30 second walk ... repeat 8 times.

    Then walk to finish up, 20 minutes in total.

  20. #19
    Senior Member khari's Avatar
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    I agree with 8 intervals. I would say at first just take as long a rest as you need between intervals and gradually work towards shortening your breaks.

  21. #20
    Just watch me ... Built's Avatar
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    Absolutely. Or don't quite sprint at a flat-out. Or do fewer intervals. I think I started with five, and worked my way up to 8.

  22. #21
    Senior Member KoolDrew's Avatar
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    Should I stretch after I am done with my cardio too?

  23. #22
    Senior Member khari's Avatar
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    Quote Originally Posted by KoolDrew
    Should I stretch after I am done with my cardio too?
    Yes. I would stretch before and after lifting as well. I'm sure some people will disagree about stretching before lifting, but definately after.

  24. #23
    Senior Member KoolDrew's Avatar
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    What kind of stretches would you recommend?

  25. #24
    Just watch me ... Built's Avatar
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    I don't stretch before lifting, but I tuck stretches in between sets.

    You can stretch after cardio if you like - you're warm.

    I really like stretching hamstrings in the bath, hot water helps loosen everything up.

  26. #25
    Senior Member khari's Avatar
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    You don't want my advice on stretching. I'm sure someone will chime in with a decent fullbody stretching routine. Otherwise, finding one on google should be easy.
    Last edited by khari; 11-20-2005 at 06:53 PM.

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