Another thread testing TEM's patience with me... (n00b strikes again.)

[honesty]

Do this:

Week A

Day 1
Squats
Weighted dips
Pull-ups

Day 2
Deadlifts
Ovehead press
Row

Day 3
Squats
Weighted dips
Pull-ups

Week B

Day 1
Deadlifts
Ovehead press
Row

Day 2
Squats
Weighted dips
Pull-ups

Day 3
Deadlifts
Ovehead press
Row

Go week A-B-A-B... etc..

[Hiro Protagonist]

Do this:

Week A

Day 1
Squats
Weighted dips
Pull-ups

Day 2
Deadlifts
Ovehead press
Row

Day 3
Squats
Weighted dips
Pull-ups

Week B

Day 1
Deadlifts
Ovehead press
Row

Day 2
Squats
Weighted dips
Pull-ups

Day 3
Deadlifts
Ovehead press
Row

Go week A-B-A-B... etc..

:icon_bigg Thank you! Program officially stolen!

[Hiro Protagonist]

So, I trained Day 1 yesterday.

Woah, that that was hard. Waoh. WOAH.

Hole body aches, but I feel ALIVE!!!

If I do this for a time, I'll become HE-MAN!:icon_albi:icon_albi:icon_albi


So, with a heartfelt and honest "thank you", I hereby award you:




Thanks to you, I get an idea how much time I might have wasted with the wrong training method! - So, now that I believe to have a glimpse of how t3h r34l d34l works,
I hope that will boost me in my efforts.

[honesty]

Whilst that is nice, I cant take credit, I'm just following advice I got from Emevas and TeH about 7 months ago, when I started lifting and was pointed towards Stronglifts 5x5.

[Emevas]

Time for me to complicate things.

First, you can still do some ab work if you're so inclined. Do it after the workout. Pick like one movement and train it well.


As you progress on this routine, you're going to hit a point where your body gets burnt out, mainly because this routine is so intensive on your CNS that it'll overtrain you. The way to avoid this is by "deloading". There are several different methods of deloading, but what worked best for me with this routine was to train with approximately 70% of the volume of a previous workout. SO if you went the full 5x5, this would be 3x5 or 5x3 for a workout.

Every 4 weeks or so, do both workout A and workout B with 70% of the training volume for one full workout, and then go back to where you were.

[socratic]

Do dragon flags or ab rollouts if you've got access to the equipment and want to train your abs.

Otherwise maybe situps or something holding a weight plate to your chest for added difficulty. I dunno, I never really found situps or chrunches particularly hard and could bump out about 10 before I started to feel it. Maybe my form was terrible or something. Dragon flags always kicked my ass, though.

[Emevas]

I prefer ab pulldowns and saxon side bends for weighted movements.

[Hiro Protagonist]

Time for me to complicate things.

First, you can still do some ab work if you're so inclined. Do it after the workout. Pick like one movement and train it well.


As you progress on this routine, you're going to hit a point where your body gets burnt out, mainly because this routine is so intensive on your CNS that it'll overtrain you. The way to avoid this is by "deloading". There are several different methods of deloading, but what worked best for me with this routine was to train with approximately 70% of the volume of a previous workout. SO if you went the full 5x5, this would be 3x5 or 5x3 for a workout.

Every 4 weeks or so, do both workout A and workout B with 70% of the training volume for one full workout, and then go back to where you were.

Will remember that, thank you. :-) The single best workout I ever did, I can honestly say!

Did yesterday the Day 1 routine plus 5x crunches as a complement for the summer sixpack.

Today, Day 2 - only issue is that I need to be quicker through to it. Got to save some time!

BTW, how much cardio would youm recommend me to do along it? :-)
Always do like 20 to 30 min on the crosstrainer or stepper.

[Asriel]

I prefer ab pulldowns and saxon side bends for weighted movements.

I quite like hanging leg raises

[Emevas]

I wouldn't really consider a leg raise a weighted movement, unless you're wearing ankle weights or something like that.