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  Click here to go to the first staff post in this thread.   Thread: Beginners program

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    Quote Originally Posted by Darkoz View Post
    Reduce the weight
    this





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  • #2352
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    Looks like something to try


  • #2353
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    Thank you for the beginner program,

    I am getting old(er) and have decided to try and commit to regular gym sessions.

    Will give this program a go but have some potentially stupid questions.

    How much rest time between sets?

    Can I substitute bench press with dumbbell press? (I work out alone and am mindful of the fact i will look like a complete retard when I reach failure on my sets).

    I have previously done "normal deadlifts", is it ok to do these in place of SLDL or should i take the time & effort to learn?


    I am 37, piss weak build with a gut, and my recovery times seem to be poor not to mention my gains are abysmal.

    Is this a factor or do you think I will be fine to do this Mon, Wed, Fri each week?


    Thank you again for the program, I look forward to giving it a go.


  • #2354
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    Quote Originally Posted by beard View Post
    Thank you for the beginner program,

    I am getting old(er) and have decided to try and commit to regular gym sessions.

    Will give this program a go but have some potentially stupid questions.

    How much rest time between sets?

    Can I substitute bench press with dumbbell press? (I work out alone and am mindful of the fact i will look like a complete retard when I reach failure on my sets).

    I have previously done "normal deadlifts", is it ok to do these in place of SLDL or should i take the time & effort to learn?


    I am 37, piss weak build with a gut, and my recovery times seem to be poor not to mention my gains are abysmal.

    Is this a factor or do you think I will be fine to do this Mon, Wed, Fri each week?


    Thank you again for the program, I look forward to giving it a go.

    Rest as long as you need to hit the reps. 2-3 mins is normal for most. Can reduce this if you want to make it more challenging.
    You can substitute dumbells for barbel bench, however you may find weekly progression gets difficult as dumbells usually only go up in 2.5kg increments .
    You can substitute normal deadlifts or just learn, either will work.
    I ran this program about 4 years ago when I returned to the gym after a long (10+ years) layoff. I am a little older than you and ran this 2 days a week with no issues in terms of recovery. I would think 3 days a week is fine but if you are concerned you could try running it 2 days a week for a couple of months and use the third day to do some conditioning.


  • #2355
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    Quote Originally Posted by beard View Post
    Thank you for the beginner program,

    I am getting old(er) and have decided to try and commit to regular gym sessions.

    Will give this program a go but have some potentially stupid questions.

    How much rest time between sets?

    Can I substitute bench press with dumbbell press? (I work out alone and am mindful of the fact i will look like a complete retard when I reach failure on my sets).

    I have previously done "normal deadlifts", is it ok to do these in place of SLDL or should i take the time & effort to learn?


    I am 37, piss weak build with a gut, and my recovery times seem to be poor not to mention my gains are abysmal.

    Is this a factor or do you think I will be fine to do this Mon, Wed, Fri each week?


    Thank you again for the program, I look forward to giving it a go.
    My biggest mistakes while running this program was 1 impatience. It takes time. 2 I never took the time to go and properly learn the lifts them selves. Learning the correct techniques on all the lifts will go along way in keeping you healthy


  • #2356
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    wow thats intense!! will do looks good!


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