[Q] Doing PTC Beginners program

[uppon2]

For about 2 months I was doing all of the exercises from this program but for 3x5 because I thought I couldn't handle 3x10 and 3x8.

For the last month however, I have been following the program exactly.

I have some questions.

1. Why 10 squats and not 8 like everything else?

2. To complete Squat Bench Press and Deadlift it takes me roughly an hour. Is that normal? I find myself standing on my working sets after finishing about 3-5 reps at a moderate pace on Squats and Deadlifts, breathing like a maniac, trying to compose myself and then I do 1 rep at a time with the same maniac sweating, panting etc. Is this how it will always be when I am increasing weight? - Am I lifting too heavy..... I can complete the sets with average form but the last reps on both of those exercises literally make me want to slam my face through a wall. When I am done, I literally slump over my rack to try and control my breathing.

What type of breaks do you guys take in between sets? I find myself taking 10 second breathers in between the last few reps for crying out loud!

I am worried for 2 reasons.

1. I am over training and it is going to stall my progress

and

2. This is simply how it is when you are working out, deal with it and keep going!

 

[Shrek]

have you read this thread completely? I'm sure all the se questions are answered in there.

http://ausbb.com/power-lifting/9460-beginners-program.html

 

[0ni]

No such thing as overtraining only undereating and undersleeping

 

[Sticky]

Overtraining? What weight are you squatting?

 

[jj80]

What type of breaks do you guys take in between sets? I find myself taking 10 second breathers in between the last few reps for crying out loud!

Mate there was a thread a while back on breaks between sets lots of ppl shared their opinions. General trend I believe was 1-2 minutes for high reps (10ish) and as the weight got heavier the set breaks got a lot higher.

I like to keep my set breaks between 1-2 minutes for accessory stuff but if the weight gets heavy (like near what I could only do for 5-8 reps) I might wait 3 minutes.

Some ppl might even go 5-12 minutes between sets for very heavy singles/doubles but I dont think theyre in the beginner program.

Look for the thread and other ppl's opinions.

 

[NJA82]

3x5 is a good rep scheme to stick with if you are challenging yourself ( which it sounds like you are ), the 8`s and 10`s are purely for beginners who are trying to pack on mass as 8-10 reps is more hypertrophy focused while still supporting strength in a beginner.

If you are gassed by 3-4 reps into your set and needing to take breathers to complete the set on the first one or 2 sets then the weight is to heavy. Aim for nice solid complete reps going straight through the set without having to pause for a break. I can assure you now doing a set of 5 squats with a few breaths in between each rep is a hell of a lot easier than 5 straight reps with one breath at the top of each rep. Dont kid yourself, complete the reps with max intensity and very little rest between reps.

As far as taking an hour just to complete squats, deads and bench... if your only doing 3x5 then this is way to long mate, usually takes me around 50 minutes to complete squats, bench, rows and MP ( i do a similar full body routine ) and thats with 3 minutes rest between sets and 4 sets on each exercise.

Get in there, get it done, count your rest if you have to so you know you are being consistent each workout and push as hard as you can without having to feel as destroyed as you do.

You should walk out feeling like you worked hard but you shouldnt feel like you are dying mate, that isnt overtraining but purely lifting heavier than you can handle.

 

[NJA82]

Also sounds like you could do with some conditioning as well if you are getting that exhausted, on your off days look into some kettlebell complexes, tabata or skipping rope etc. 20 minutes is enough just try to do short explosive intervals so your body gets used to recovering quicker after short bursts of high intensity work such as heavy squats and deads.

 

[TTT]

but the last reps on both of those exercises literally make me want to slam my face through a wall. When I am done, I literally slump over my rack to try and control my breathing.

Yeah that sounds about right for a good effort at squats and deads.

Keep at it.
and eat.

 

[uppon2]

Overtraining? What weight are you squatting?

You will laugh but I am on 80kg squats 3 x 10, 65kg Bench and 110kg deads 3x 8 - Remember guys I want to build as much muscle as possible while getting stronger and losing weight at the same time, that's why I upped the reps! - Am I doing something wrong?

3x5 is a good rep scheme to stick with if you are challenging yourself ( which it sounds like you are ), the 8`s and 10`s are purely for beginners who are trying to pack on mass as 8-10 reps is more hypertrophy focused while still supporting strength in a beginner.

If you are gassed by 3-4 reps into your set and needing to take breathers to complete the set on the first one or 2 sets then the weight is to heavy. Aim for nice solid complete reps going straight through the set without having to pause for a break. I can assure you now doing a set of 5 squats with a few breaths in between each rep is a hell of a lot easier than 5 straight reps with one breath at the top of each rep. Dont kid yourself, complete the reps with max intensity and very little rest between reps.

As far as taking an hour just to complete squats, deads and bench... if your only doing 3x5 then this is way to long mate, usually takes me around 50 minutes to complete squats, bench, rows and MP ( i do a similar full body routine ) and thats with 3 minutes rest between sets and 4 sets on each exercise.

Get in there, get it done, count your rest if you have to so you know you are being consistent each workout and push as hard as you can without having to feel as destroyed as you do.

You should walk out feeling like you worked hard but you shouldnt feel like you are dying mate, that isnt overtraining but purely lifting heavier than you can handle.

I only started to get exhausted when I started 3x10 and 3x8. Everything before that was fine. After I catch my breath and calm down I feel incredible when I walk out of there. Like I am not in agony then or the day after, I feel like I could do the same workout again.

Also sounds like you could do with some conditioning as well if you are getting that exhausted, on your off days look into some kettlebell complexes, tabata or skipping rope etc. 20 minutes is enough just try to do short explosive intervals so your body gets used to recovering quicker after short bursts of high intensity work such as heavy squats and deads.

I am 23% body fat and get puffed out pretty easily! I will start skipping I think. I think you are right guys. I am simply unfit, I can perform the exercises but I am gassed out. My body can still do the movement JUST! but it's just restricted by my breathing!

For all that are interested about my diet

I eat this pretty much every day as I am trying to lose weight and build muscle (Which I know is slow but I am determined)

Breakfast:

2 eggs or a protein shake both with whole grain cereal (oats/weet-bix only) (1 spoon of honey)

Snack:

Tin of tuna

Lunch:

150-200 gm of lean meat, with 2 packets of steam fresh vegetables and 100-150 gm of long grain brown rice

Snack: Usually a shake but sometimes tin of tuna or some chicken

Dinner:

Exactly the same as lunch but without the rice

(I usually do my workout an hour after dinner and have been having 2 spoons of coffee to make me sweat and get me hyped)

Snack or Post Workout: Shake

I allow myself to cheat Saturday after lunch and the rest of Sunday (I cheat with usually shitty food but I don't overeat)

 

[NJA82]

So you have increased the reps to 8-10 from 5 but kept the weight the same? if so this is your problem, you are now over reaching and going beyond what you are capable of at this point.

for 80kgx5 reps you would be wanting to only be aiming at 75 for 10 and 77.5 for 8 reps.

If you keep doing what your doing diet and training wise and throw in some skipping 3 times a week even for 20-30 minutes tops you will see a vast improvement over time in your BF% and strength mate, you still have good beginner gains in you so utilize them as best you can.

 

[uppon2]

So you have increased the reps to 8-10 from 5 but kept the weight the same? if so this is your problem, you are now over reaching and going beyond what you are capable of at this point.

for 80kgx5 reps you would be wanting to only be aiming at 75 for 10 and 77.5 for 8 reps.

If you keep doing what your doing diet and training wise and throw in some skipping 3 times a week even for 20-30 minutes tops you will see a vast improvement over time in your BF% and strength mate, you still have good beginner gains in you so utilize them as best you can.

No I dropped down weight and worked my way up.

 

[TTT]

Remember guys I want to build as much muscle as possible while getting stronger and losing weight at the same time

Unless you are a complete noob or are on gear... this is near on impossible.

 

[jzpowahz]

Unless you are a complete noob or are on gear... this is near on impossible.

agreed.

My mate is on this program except doing deads x5 instead of SLDL'sx8. He normally takes about 90mins all up. Bench is at 80kg, squats 82.5kg and deadlifts 110kg so similar to you. He is 78kg though and I wouldn't say fit bit I also wouldn't say terribly unfit. He also gets gassed at the end of the sets. Never more than 3 seconds I'd say between reps though.

 

[Bench Polkov]

Overtraining. Lol.

 

[0ni]

It's impossible to gain muscle faster than you get fat??
lol

 

[uppon2]

What would you guys do then? I am 98kg and apparently 23kg of that is fat. lol I am a noob and haven't done any exercise in 15 years (I am an I.T. Specialist and until now a lazy fucka) I think what I meant was sustain what lean muscle I already have while losing weight. I am at a maintenance level for my BMR/diet right now which is about 1700 calories and over the last 3 months I have lost weight and gained muscle according by way of measurements and body fat results. I also look entirely different in my progress pics from start to 3 months in. What I am doing is working but I understand my goals are extremely slow to achieve, once I am out of the beginner status I will need to cut all of my fat. Right now I am happy to be carting it around while getting more experience, however deadlifts are hard with a belly in the way for taking in a deep breath at the bottom!

 

[Kev]

Take your breath at the top?

 

[NJA82]

Mate you need to do some research, There are so many things wrong with what you are doing here and more and more is becoming obvious the more you post about it. Im not having a go but im just trying to help you out of a hole.

Have a look at some videos from a guy called Elliot Hulse on youtube ( strengthcamp is the channel ) hes got some good videos on there about your kinda situation and he explains it very well, better than most people on forums will be able to.

Also have a look at a video from Layne Norton on his biolayne youtube channel about metabolic damage, sounds extreme but the very low calories for your bodyweight is your problem here by the sounds of it ( 1700 at 98kg is ridiculous mate ) and being in such a state for a long time will cause your body to hold onto the fat as it adapts and is trying to survive because you are in an undernourished state. Watch the video and you will learn a lot about bodyfat and how to shed it the proper way.

You cant build muscle and lose fat at the same time mate, especially on 1700 calories per day, your poor body wont know what the hell you are doing to it, you would probably lose more fat on 2500 calories per day ( yes you read that correct ) and throwing in a couple of cardio sessions on top of the 3 weights sessions.

 

[The Hamburgler]

Go to 3:50

https://www.youtube.com/watch?v=JzwsviCxEWs

 

[uppon2]

Take your breath at the top?

LOL - If I do that when I lean over I can't get in the correct posture for the lift. Unless I stand sumo which is extremely uncomfortable for me and hard to lift

Mate you need to do some research, There are so many things wrong with what you are doing here and more and more is becoming obvious the more you post about it. Im not having a go but im just trying to help you out of a hole.

Have a look at some videos from a guy called Elliot Hulse on youtube ( strengthcamp is the channel ) hes got some good videos on there about your kinda situation and he explains it very well, better than most people on forums will be able to.

Also have a look at a video from Layne Norton on his biolayne youtube channel about metabolic damage, sounds extreme but the very low calories for your bodyweight is your problem here by the sounds of it ( 1700 at 98kg is ridiculous mate ) and being in such a state for a long time will cause your body to hold onto the fat as it adapts and is trying to survive because you are in an undernourished state. Watch the video and you will learn a lot about bodyfat and how to shed it the proper way.

You cant build muscle and lose fat at the same time mate, especially on 1700 calories per day, your poor body wont know what the hell you are doing to it, you would probably lose more fat on 2500 calories per day ( yes you read that correct ) and throwing in a couple of cardio sessions on top of the 3 weights sessions.

Go to 3:50

https://www.youtube.com/watch?v=JzwsviCxEWs

Thanks guys. My bodyweight has not changed over the last month but body fat % has dropped and my measurements of my stomach are smaller and my arms are bigger with less fat and overall I look better from naval up. I have definitely toned more than anything. I will look at these videos and do my best. I am very inexperienced remember - When I checked my BMI/Calorie calculators they somewhat varied in numbers so I just followed the one that told me the lowest amount (In hopes it would burn the most fat)

I really like this community and am thankful for all of the help