Weight Training Workout Templates enjoy breh.
The going to the gym, but don't know what excerise to do UNAPPRECIATION
- Thread starter Kalik
- Start date
to keep the humidity high in all panties. 
HookersandIceCream
#TeamOrange
Load up a exercise app or the bodybuilding.com app
It shows which exercises are top and used the most.
It shows which exercises are top and used the most.
Thanks.. yeah I wanna get serious man. At least back in shape... I know I wont be a model. I'm just average build and using my genes now. But shyt that can only last so long.
My cuzzin just dissed me today... gotta go hard.with proper training and some work ethic you could be
Brehs, whats a good weight goal for 6'2. If it was in shape. He says, I'm resting my laurels on me losing 50lbs a few years back (after divorce).
He like you still
Plus I wanna be in shape for next spring... 6 months.
2 questions
Do you have access to free weights(barbell and DBS)
Do you have any injuries or ailments?(shoulders knees etc)
Do you have access to free weights(barbell and DBS)
Do you have any injuries or ailments?(shoulders knees etc)
Have access to everything... no ailments, since high-school. Not sure if they will resurface. But it would be a wrist injury.
Do starting strength for 2-3 months
Workout A
Squat 3x5(start @ 15-20lbs each side)
Bench 3x5(start @ 15-20lbs each side)
Deadlift 1x5(start with 25-45lbs each side)
Workout B
Squat 3x5(" ")
Overhead Press 3x5(start with the bar)
Power Clean 3x5(start with 15lbs each side)
disregard how "light" the weight is, youll workout 3x a week alternating A and B so that it would be ABA one week the BAB the next and so forth
add 10lbs per WORKOUT on squat, DL...5lbs for everything else
see my profile for the Starting Strength ebook
http://www.the-coli.com/member.php?u=44
within 2 months you will have respectable numbers, with 4 youll be an intermediate lifter for sure
eitherway, this is the best surefireway to put on strength and muscle the fastest without a base. once you complete the 2 months, a hypertrophy routine will be due with your newfound numbers
this routine is simple and is extremely rewarding(regardless of mirror, you see the weight continually increasing) trust your genetics and capacity to handle the weight, should you begin to stall on Squats/DL reduce weight by 10% and add only 5 going forward. stall on anything else reduce by 20% and resume adding 5
i have a friend who i have put on a similar routine and can show you his before and afters, its quite compelling
ideally your numbers at the end of 2months assuming the minimum starting weight will be
Squat 75 => ~265-315lbs
Bench 75 => ~135(should be a piece of cake)
DL 95 => ~285-315
OHPress 45 => ~105(should be a piece of cake)
Power Clean 75 => ~135(should be a piece of cake)
within 2 months, these are extremely respectable numbers. With more time they could get higher(remember this is assuming minimal deloading)
get a headstart and research form on all the lifts using ExRx (Exercise Prescription) on the Net 's exercise directory and/or youtube
the sooner you start the sooner youll be in better shape. Eat 180-200g protein a day and you should be fine, dont eat more than 3000 cals if possible tho, its not a huge deal to go "high" but dont overdo it or youll put on more fat than wanted
Squat 75 => ~265-315lbs
Bench 75 => ~135(should be a piece of cake)
DL 95 => ~285-315
OHPress 45 => ~105(should be a piece of cake)
Power Clean 75 => ~135(should be a piece of cake)
within 2 months, these are extremely respectable numbers. With more time they could get higher(remember this is assuming minimal deloading)
get a headstart and research form on all the lifts using ExRx (Exercise Prescription) on the Net 's exercise directory and/or youtube
the sooner you start the sooner youll be in better shape. Eat 180-200g protein a day and you should be fine, dont eat more than 3000 cals if possible tho, its not a huge deal to go "high" but dont overdo it or youll put on more fat than wanted
Gonna start next Mon + Rep.
I have 3 days free - Mon, Wed, Thurs... and weekends.
We have tubs of protein and stuff in house already, and my girl stay on fish/chicken diet she don't eat red meat.
I mean with her support I can convert easily...
I have 3 days free - Mon, Wed, Thurs... and weekends.
We have tubs of protein and stuff in house already, and my girl stay on fish/chicken diet she don't eat red meat.
I mean with her support I can convert easily...
always give yourself atleast 1 day of rest between lifts, based on your days Sat, Mon, Wed split will be ideal
Download the e-book!
the keys to being successful with any routine:
7-8 hours sleep
200g protein as i said
adequate stretching
warm up sets by week 4
building numbers will increase your confidence, increasing confidence will make you beast under the bar, beasting under the bars = gains
good luck friend
my advice: listen to MMSex.
i personally went the Stronglift route but it's pretty similar. i used to be like you. i'd register to the gym and go like once every two weeks with no game plan. fukk with the machines a little bit then run and call it a day.
the thing about following a specific program is that it makes you more motivated cause you know exactly what you're gonna do every single time you go.
i'll keep it real with you, i kinda slipped at times and i had some setbacks. my numbers aren't spectacular but i came a looong way from where i started as far as my lifts. look wise, some people have told me i look like i'm working out, even asked me for advice.
having a program and knowing what you're gonna do when you step in (meaning knowing which exercise, how many sets and what weights) simply makes you more confident in the gym, more efficient and more focused. all this will help you get better results.
i personally went the Stronglift route but it's pretty similar. i used to be like you. i'd register to the gym and go like once every two weeks with no game plan. fukk with the machines a little bit then run and call it a day.
the thing about following a specific program is that it makes you more motivated cause you know exactly what you're gonna do every single time you go.
i'll keep it real with you, i kinda slipped at times and i had some setbacks. my numbers aren't spectacular but i came a looong way from where i started as far as my lifts. look wise, some people have told me i look like i'm working out, even asked me for advice.
having a program and knowing what you're gonna do when you step in (meaning knowing which exercise, how many sets and what weights) simply makes you more confident in the gym, more efficient and more focused. all this will help you get better results.
Where the cardio at?
I'm gonna start going to the gym per tomorrow and I was just wondering about what sort of sets I was gonna do. Your routine seems pretty reasonable MMSex, I might give that a try. I just have a few questions if you don't mind:
1. When you say:
Do you mean per side or total? Also, the 5lbs for everything else, does that mean 2.5 per side or 5lbs per side? Excuse my stupidity in these matters, I'm new to this gym sh*t. I really have no idea what the regular numbers are for this sort of thing..
2. When you mention these numbers:
Do you mean that's the numbers for one session, meaning 15 sets of 5 for Squat etc. or would you split them up differently once you hit higher numbers?
3. What kind of warm-up would you recommend in terms of exercises and time spent on it?
4. I'm hitting the gym dolo first time around so I'm not sure yet if I can find someone to spot for me with the bench pressing. Is that absolutely necessary or is there a variation of the exercise where it's not needed?
(5.) (You really want me to start the Overhead Press with just the bar? What will people in the gym think..
)
Any extra input on these questions will be much appreciated.
1. When you say:
Do you mean per side or total? Also, the 5lbs for everything else, does that mean 2.5 per side or 5lbs per side? Excuse my stupidity in these matters, I'm new to this gym sh*t. I really have no idea what the regular numbers are for this sort of thing..
2. When you mention these numbers:
Do you mean that's the numbers for one session, meaning 15 sets of 5 for Squat etc. or would you split them up differently once you hit higher numbers?
3. What kind of warm-up would you recommend in terms of exercises and time spent on it?
4. I'm hitting the gym dolo first time around so I'm not sure yet if I can find someone to spot for me with the bench pressing. Is that absolutely necessary or is there a variation of the exercise where it's not needed?
(5.) (You really want me to start the Overhead Press with just the bar? What will people in the gym think..
)Any extra input on these questions will be much appreciated.