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Beginners program

All the best ernie, I'm new too and doing starting strength but will be switching to this when I get stuck on SS.

Snoochies, are those videos boxing with a bag? Got any recommendations for sparing like boxercise classes?
 
Hey fellas,

I posted on here a while ago about getting bigger but gave it away as a result of sickness...
All thats done and dusted now, and Im still sick of being that little runt.

When I first started I was at 55kg, I got up to 64kg or near there and now im back at 58kg.

It begins...again...
 
Chopzor said:
Hey fellas,

I posted on here a while ago about getting bigger but gave it away as a result of sickness...
All thats done and dusted now, and Im still sick of being that little runt.

When I first started I was at 55kg, I got up to 64kg or near there and now im back at 58kg.

It begins...again...
Click to expand...

Don't worry man, just keep moving forward! At least your 3kgs up on last time!
 
Chopzor said:
Hey fellas,

I posted on here a while ago about getting bigger but gave it away as a result of sickness...
All thats done and dusted now, and Im still sick of being that little runt.

When I first started I was at 55kg, I got up to 64kg or near there and now im back at 58kg.

It begins...again...
Click to expand...

Start eating lots of fats, easy way to get the calories up, bag of almonds at your desk, add oil to everything, eat peanut butter regularly.

and the obvious one keep training heavy compounds at least 3x a week and with some time you will grow!

keep a food log, you might eat great somedays but if the average over the entire week is down, then yeah thats your issue.

God speed.
 
Chopzor said:
Hey fellas,

I posted on here a while ago about getting bigger but gave it away as a result of sickness...
All thats done and dusted now, and Im still sick of being that little runt.

When I first started I was at 55kg, I got up to 64kg or near there and now im back at 58kg.

It begins...again...
Click to expand...

Your stats are similar to where I started out...only heavier. The program in the original post here would be good for you. Stick to that, eat good food, and eat enough of it to gain 0.25-0.5kg/week (1-2kg/month), and you'll be on the road to gainsville.
 
Starting the posted beginners program as of yesterday, thanks for posting it PTC.

BW 75kgs
Squat 120kgs
Deadlift 160kgs
Bench Press 105kgs
 
No, no, no, I have a training history. I've been doing Crossfit for the past 5years, so these numbers aren't from my first day in the office. I'm a beginner going by the OP standards. I want to get better at the three lifts so I'm taking advice from the guys that know. I don't really do CF anymore as there are areas of it I disagree with, however I still run, row, do pull ups, push ups, sit ups etc etc. I want to stay as fit as I can be as well as strong.
 
I have started to do this program except I'm confused about how much weight to start with. I continued over from SS and continued what I was doing 5 of and it was a bit of a struggle but I just managed. I got half way through and did BB Curls, Squats and Bent rows and pretty much felt like I needed to stop. I am going to do the other 3 exercises next and when both days become controlled and comfortable I will start doing all 6 per workout.

Does this seem like I'm being a sook and need to push it harder or should I follow my body telling me I have had enough? - At the moment there are 3 of us doing it and I find that might contribute to too much time waiting but when it is my shot I still feel like I haven't rested enough but I manage
 
Last edited:
uppon2 said:
I have started to do this program except I'm confused about how much weight to start with. I continued over from SS and continued what I was doing 5 of and it was a bit of a struggle but I just managed. I got half way through and did BB Curls, Squats and Bent rows and pretty much felt like I needed to stop. I am going to do the other 3 exercises next and when both days become controlled and comfortable I will start doing all 6 per workout.

Does this seem like I'm being a sook and need to push it harder or should I follow my body telling me I have had enough? - At the moment there are 3 of us doing it and I find that might contribute to too much time waiting but when it is my shot I still feel like I haven't rested enough but I manage
Click to expand...

Start with the bar, and add 2.5kg every session until you cannot complete the required reps/sets. Then add 2.5kg only after you can complete the required reps
 
uppon2 said:
I have started to do this program except I'm confused about how much weight to start with. I continued over from SS and continued what I was doing 5 of and it was a bit of a struggle but I just managed. I got half way through and did BB Curls, Squats and Bent rows and pretty much felt like I needed to stop. I am going to do the other 3 exercises next and when both days become controlled and comfortable I will start doing all 6 per workout.

Does this seem like I'm being a sook and need to push it harder or should I follow my body telling me I have had enough? - At the moment there are 3 of us doing it and I find that might contribute to too much time waiting but when it is my shot I still feel like I haven't rested enough but I manage
Click to expand...

Definitely need to start from a lighter weight...
 
adamklam said:
Start with the bar, and add 2.5kg every session until you cannot complete the required reps/sets. Then add 2.5kg only after you can complete the required reps
Click to expand...

Excellent advice man. I already knew this type of programming but I'm very novice so I failed to see the signs and let my ego get in the way. Should I add 2.5kg every set after my warm sets at the start to fast track getting to that desired weight or not?

nazzysmith said:
Definitely need to start from a lighter weight...
Click to expand...

Thanks mate. I will reassess and start fresh. That way I will be able to get all 6 in. I honestly didn't think of that but it was stupid on my behalf not to think about it!
 
Last edited:
uppon2 said:
Excellent advice man. I already knew this type of programming but I'm very novice so I failed to see the signs and let my ego get in the way. Should I add 2.5kg every set after my warm sets at the start to fast track getting to that desired weight or not?
Click to expand...

You can add 2.5kg to every set, but given you said this
uppon2 said:
failed to see the signs and let my ego get in the way.
Click to expand...

I would do the program as written.
 
Is it a bad idea to do seated press? Also should my bent rows be completely bent over or the same as a squat? I keep seeing mixed instructions
 
wingman said:
Do standing barbell press.

I've no idea what you mean by the row part, how on earth can it look like a squat?

How to do a Bent Over Row - YouTube
Click to expand...

I'm talking about back angle. So I'm suppose to be leaning all the way over rather than half way ish. Thanks, I have watched people stand in a different position where they are squatting down back only half way bent and they pull the bar over the legs (almost touching and in some cases touching the legs by accident) so the bar is being pull backwards and upwards at the same time
 
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