Q&A, three part post: Lifting, lifestyles, nutrition, etc. **LONG**

[theBruiser500]

thremp why do you think that

[Thremp]

[ QUOTE ]
thremp why do you think that

[/ QUOTE ]

My body of evidence consists of:

1) What you posted in the thread above, which I will not excuse since you seem to continually post the most inane and retarded questions that I cannot even begin to understand.
2) You paid ~3500 for a mPUA to teach you to nail sloots and you walk up to a group of girls at a bookstore and drop: "So you guys lesbos?" (Exact words not needed).

Either is a pretty solid case. Both is beating a dead horse.

[edfurlong]

[ QUOTE ]
you walk up to a group of girls at a bookstore and drop: "So you guys lesbos?" (Exact words not needed).



[/ QUOTE ]

I'm totally stealing that.

[TxRedMan]

[ QUOTE ]
TxRedMan I was wondering if you could do the favor of designing a workout plan to start me off (just something as a base that I will alter as I learn more about my body and what I can do)

Background:
Senior in high school about 5'8" and 125-130 pounds. I have always been a runner and usually run about 4-5 times a week about 15-20 miles. My goal is to actually gain some muscle mass and get a lot stronger while also maintaining some aerobic abilities. Numerically I was thinking about gaining 10-15 pounds of muscle, able to rep bench 150ish, equivalent squat (300?) by September 1 going to the gym 6 days a week for about 2-3 hrs (im doing that now its just all running, basketball, and just messing around).

For the last couple of weeks I have done a 3 day circuit of upper body, different upper body, legs doing the circuit twice a week. I used this mainly to just learn about the different lifts, etc. Could u give me a detailed plan and some advice as to how to still incorporate some cardio (I know I will have to make some sacrifices on it)?

Also what kind of nutrition would u recommend for me? I currently have some whey protein but how much and when should I be taking this?

Thank you for your help and doing this thread

[/ QUOTE ]

learn perfect form, never stray from it, and never fall into the trap of having a spotter who helps you with every rep so it appears you're lifting more weight than you actually are.

day1

barbell bench press

1x10
5x5
2x3

incline barbell bench press
1x8
2x6
3x3

pec deck
2x10

Triceps

narrow grip bench press
1x10
3x6
2x3

Triceps push downs
1x10
1x8
1x6
2x10


Day2

Legs

squats
1x20
1x12
2x8
2x6
1x15

Leg press
1x10
3x6
2x3

Leg extensions

1x12
1x10
1x8
1x10

Biceps
Alternating dumbell curls

1x12
1x10
1x8
2x6

Barbell curls
1x8
3x6
1x8

Isolation dumbell curls
3x8

Day3
OFF

Day4
Shoulders

Military barbell press
1x15
1x10
3x8
2x6

Upright rows
1x15
3x8
1x6
1x12

Shrugs
1x15
1x10
3x8

Back

Deadlift

1x15
1x10
3x8
2x6

Pulldowns
1x12
1x10
3x8
1x12

Dumbell rows
1x10
3x8
3x5

Day5

abs/calves/cardio/forearms

Day6
off

Day7
off

REPEAT



Keys: i want you reaching failure on your final two heavy sets of each exercise. i.e., the last rep you should need assistance on each of the last two heavy sets you do for each exercise, except for those exercises where you can cheat a little by yourself, like curls/rows.


Read my posts thoroughly in this thread, make sure you eat like i reccomend, and you'll make some progress.

Also, supplement w/ a mulitvitamin, creatine loading system, protein and aminos.

[BDaws]

I’m a 20 year old college student. 5’10’’, 165. My goals with weightlifting are to increase my overall athleticism for basketball and racquetball, and to increase muscle growth as much as possible.

Until I saw this thread, I was mainly going to the gym 3 times a week and doing a full body workout that looked something like this:

Flat bench 5x6

Incline DB Bench 3x8

Deadlift or Squat 5x5

Hang Cleans 4x6

Pullups 3 to failure

Lat Pull Down 3x10

Seated rows 3x10

Hyperextensions 4x8


I always knew this too easy, but I keep doing it because it was very easy to motivate myself to get to the gym, do 8 exercises and leave. Plus, I at least dead lifted and squatted so I didn’t feel like too much of a vagina.

I know I can motivate myself to get to the gym around 5 times a week. What kind of changes should I make to my workout? Should I ever be dead lifting and squatting on the same day? It appears I can copy a good amount from the workout you just posted above, but what kind of things should I incorporate to increase speed, quickness, and agility? Can hang cleans stay in my workout? Should I ditch them, man up, and learn power cleans? Thanks for this thread. It’s very helpful

I guess I’ll wait for the part on nutrition before I ask any questions about supplements.

[Green Kool Aid]

This is a really cool thread, and we should DEFINITLEY have a fitness forum.

Anyway, If any of the health experts could chime in on the following I would appreciate it.

My freshman year of college I was into getting big (relatively) and had no idea what I was doing, so I was just doing low rep stuff with bench, bicep curls, shoulder pressing, cable rows, and some tricep stuff. That was the basics.

However, I stopped lifting for a while, and am looking to get back into it. The one problem for is that I had knee surgery which hasn't really healed, and my knee still clicks and buckles a lot, so I can't really do anything that involves lower body.

What would be a good upper body workout guidelines? Also...is it possible to combine your cardio and weighlifting by doing high rep, short rest stuff, or is that a waste of time?

Any advice would be appreciated.

[StaticShock]

Bdaws,

Don't quit with the olympic lifts. If one of your goals is to increase your actual athleticism keep them in the program. And yes, go ahead and learn power cleans. From there you can move to the clean & press and clean & jerk.

If you walk into almost any college strength and conditioning facility you'll find that these lifts are a corner stone of varsity athletic strength programs. They increase strength and explosiveness - both of which will benefit your hoops game.

[Thremp]

Bdaws,

Few ideas:

1) Way too many sets/reps. You could likely split that into 3 workouts with a little shuffling and it'd be enough volume for your whole week.
2) Here are a couple links:
http://www.t-nation.com/readTopic.do?id=459798
http://www.t-nation.com/findArticle.do?article=311west2


GKA,

You'll never get really big without working your legs. Just do the other leg and what you can with the one you have. Almost every exercise has a one-legged variety. Unless you have no legs, there is really no excuse for not working them.

And no its not possible to combine them in any sort of effective manner.


All,

Interesting article.

http://www.t-nation.com/readTopic.do?id=1480667

[thirddan]

to be honest, im thinking that a gym forum might not be the best idea...take a couple hours and search/read articles on t-nation.com...anything you can imagine has already been asked and described in detail
i was reading chad waterbury's locker room forum and his articles and i could have training programs for the next ten years that are pretty much geared towards any goal you want...you just have to take the time and look...i think a forum might cause people to take the easy way out and not do the proper research...

[kyleb]

Most people won't even do the proper research on T-Nation anyway. Having a gym forum will help people to stay on the same forum and ask questions to those who have done the research.