Beginners program

[DKD]

Why are you asking about 5x5 and Pullups when neither of these are in the program?

Is your max bench 40lbs or 40kgs? The empty bar weighs 45lbs.

To check how to do SLDL and other exercises check out erx.net.

 

[DKD]

Why are you asking about 5x5 and Pullups when neither of these are in the program?

Is your max bench 40lbs or 40kgs? The empty bar weighs 45lbs.

To check how to do SLDL and other exercises check out erx.net.

 

[justMOVE]

Is your max bench 40lbs or 40kgs? The empty bar weighs 45lbs.

To check how to do SLDL and other exercises check out erx.net.

my max bench on the smith machine excluding bar weight is 40 lbs and not kgs. I talked to the gym trainer about the bar weight on the smith machine, he says it's just 5 to 10 lbs.

 

[justMOVE]

Is your max bench 40lbs or 40kgs? The empty bar weighs 45lbs.

To check how to do SLDL and other exercises check out erx.net.

my max bench on the smith machine excluding bar weight is 40 lbs and not kgs. I talked to the gym trainer about the bar weight on the smith machine, he says it's just 5 to 10 lbs.

 

[jzpowahz]

Prescribed training Program -

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.I have been training like this for the last year and a half.


My current level of Experience of the exercises listed in the program above

1. dumbbell squats (max weight I can squat 10 lb dumbbells)
2. smith machine bench press (max weight I can bench 40 lbs)
3. exercised on an Indoor cardio rowing machine but never done a bent row
4. SLDL (Never done before)
5. BB curl (I do it on Z bar, Can lift Max 5 lbs total * 15 reps)

Question
- So how do I gradually start doing the 5*5 workout?
- have trouble doing even a single bodyweight pull up! Will I be able to do pull ups after I start this program?

Obstacles
- Gym lacks squat rack but has a smith machine

- People scaring me off by telling me Deadlifts can be dangerous for beginners!

- Don't know how to progress to different levels of exercise Example : From bodyweight squat to Barbell squat

- Money minded Gym trainers, who sometimes talk me into taking a personal trainer! or force me to do split routine which I don't like doing because it's too time consuming and I'm not convinced it has real life application.

- what happens to my body if I quit after training consistently for 6 months to a year due to personal commitments in my life.

example - I get busy due to work, get married etc., So will my gained strength decline and my body become loose and flabby? (someone dear to me raised this question and I had no answer to tell , that's why I ask it here)


I request the help of ALL experienced weightlifters to guide me with their unique insight and thoughts . I genuinely and truly want to overcome the obstacles I have identified.

I would be grateful if you please post solutions to my obstacles in the same order as mine in your reply post

Thanking all!

You have been doing the above beginners program for 1.5 years and your max bench is 40lbs plus smith bar? Did you forget to eat some food?

Start with just the bar for squatting. Do your 3 sets of 10 reps. Next workout add 2.5kg or 5lbs. Continue until you can't do 3 sets of 10 reps.
Pullups aren't in this program. If you gain strength (and/or lose weight) you will be able to do a pullup anyway.

Consistency of training is the key. Don't take 6 months off. If you do, you will no doubt lose a fair portion of the strength you gain from resistance training. If you reached a certain strength or weight goal, then you can go into more of a maintenance mode and this is more to do with diet than exercise. You should still do some workouts every now and again at minimum or you will lose strength. As well as this, if you are eating above maintenance level (to gain weight and strength) and then stop exercising then this additional intake will be fat not muscle. Not what you are looking for I guess

 

[jzpowahz]

Prescribed training Program -

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
SLDL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.I have been training like this for the last year and a half.


My current level of Experience of the exercises listed in the program above

1. dumbbell squats (max weight I can squat 10 lb dumbbells)
2. smith machine bench press (max weight I can bench 40 lbs)
3. exercised on an Indoor cardio rowing machine but never done a bent row
4. SLDL (Never done before)
5. BB curl (I do it on Z bar, Can lift Max 5 lbs total * 15 reps)

Question
- So how do I gradually start doing the 5*5 workout?
- have trouble doing even a single bodyweight pull up! Will I be able to do pull ups after I start this program?

Obstacles
- Gym lacks squat rack but has a smith machine

- People scaring me off by telling me Deadlifts can be dangerous for beginners!

- Don't know how to progress to different levels of exercise Example : From bodyweight squat to Barbell squat

- Money minded Gym trainers, who sometimes talk me into taking a personal trainer! or force me to do split routine which I don't like doing because it's too time consuming and I'm not convinced it has real life application.

- what happens to my body if I quit after training consistently for 6 months to a year due to personal commitments in my life.

example - I get busy due to work, get married etc., So will my gained strength decline and my body become loose and flabby? (someone dear to me raised this question and I had no answer to tell , that's why I ask it here)


I request the help of ALL experienced weightlifters to guide me with their unique insight and thoughts . I genuinely and truly want to overcome the obstacles I have identified.

I would be grateful if you please post solutions to my obstacles in the same order as mine in your reply post

Thanking all!

You have been doing the above beginners program for 1.5 years and your max bench is 40lbs plus smith bar? Did you forget to eat some food?

Start with just the bar for squatting. Do your 3 sets of 10 reps. Next workout add 2.5kg or 5lbs. Continue until you can't do 3 sets of 10 reps.
Pullups aren't in this program. If you gain strength (and/or lose weight) you will be able to do a pullup anyway.

Consistency of training is the key. Don't take 6 months off. If you do, you will no doubt lose a fair portion of the strength you gain from resistance training. If you reached a certain strength or weight goal, then you can go into more of a maintenance mode and this is more to do with diet than exercise. You should still do some workouts every now and again at minimum or you will lose strength. As well as this, if you are eating above maintenance level (to gain weight and strength) and then stop exercising then this additional intake will be fat not muscle. Not what you are looking for I guess

 

[The Hamburgler]

I actually don't know whether to take justmove seriously . . .
I'd be disappointed if my 10 year old cousin who sits at home playing xbox all day couldn't make those lifts in a month of training, let alone 18

 

[The Hamburgler]

I actually don't know whether to take justmove seriously . . .
I'd be disappointed if my 10 year old cousin who sits at home playing xbox all day couldn't make those lifts in a month of training, let alone 18

 

[walt]

I actually don't know whether to take justmove seriously . . .
I'd be disappointed if my 10 year old cousin who sits at home playing xbox all day couldn't make those lifts in a month of training, let alone 18

i was thinking the same, but its hard to tell. He could have an injury or something.

 

[walt]

I actually don't know whether to take justmove seriously . . .
I'd be disappointed if my 10 year old cousin who sits at home playing xbox all day couldn't make those lifts in a month of training, let alone 18

i was thinking the same, but its hard to tell. He could have an injury or something.

 

[Mickdog]

What diet should I use with this program mate? How many calories?

 

[Mickdog]

What diet should I use with this program mate? How many calories?

 

[justMOVE]

I actually don't know whether to take justmove seriously . . .
I'd be disappointed if my 10 year old cousin who sits at home playing xbox all day couldn't make those lifts in a month of training, let alone 18

I don;t have a reason to lie here. I know it's awful that I can bench only that much. but I'm positive that I can improve. To give you an idea about my physical condition

august 2009 - 212 lbs joined a gym to lose weight
january 2011 - 135 lbs (reached my ideal weight)

my workout in the gym for a year was like this
2 days very basic weight training
4 days of cardio

since I had no idea about weight training I had to depend on my gym for workout routines. maybe they gave me a not so very good routine. the point is i want to improve and I have stated my obstacles in my previous post. could you please guide me in my endeavour to imprve my physical strength instead of being critical? thank you!

 

[justMOVE]

I actually don't know whether to take justmove seriously . . .
I'd be disappointed if my 10 year old cousin who sits at home playing xbox all day couldn't make those lifts in a month of training, let alone 18

I don;t have a reason to lie here. I know it's awful that I can bench only that much. but I'm positive that I can improve. To give you an idea about my physical condition

august 2009 - 212 lbs joined a gym to lose weight
january 2011 - 135 lbs (reached my ideal weight)

my workout in the gym for a year was like this
2 days very basic weight training
4 days of cardio

since I had no idea about weight training I had to depend on my gym for workout routines. maybe they gave me a not so very good routine. the point is i want to improve and I have stated my obstacles in my previous post. could you please guide me in my endeavour to imprve my physical strength instead of being critical? thank you!

 

[walt]

What diet should I use with this program mate? How many calories?

-500 if cutting of your daily calorie requirments or +500 if bulking.

 

[walt]

What diet should I use with this program mate? How many calories?

-500 if cutting of your daily calorie requirments or +500 if bulking.

 

[Mickdog]

-500 if cutting of your daily calorie requirments or +500 if bulking.

Thats what i'm doing and its not much food. All good i'll give the program a go soon

 

[Mickdog]

-500 if cutting of your daily calorie requirments or +500 if bulking.

Thats what i'm doing and its not much food. All good i'll give the program a go soon

 

[The Hamburgler]

I don;t have a reason to lie here. I know it's awful that I can bench only that much. but I'm positive that I can improve. To give you an idea about my physical condition

august 2009 - 212 lbs joined a gym to lose weight
january 2011 - 135 lbs (reached my ideal weight)

my workout in the gym for a year was like this
2 days very basic weight training
4 days of cardio

since I had no idea about weight training I had to depend on my gym for workout routines. maybe they gave me a not so very good routine. the point is i want to improve and I have stated my obstacles in my previous post. could you please guide me in my endeavour to imprve my physical strength instead of being critical? thank you!

Squats I can understand because you have to drag up your own weight, but normally 'bigger' people progress pretty well in the bench press
Normally even if people are given a piece of shit program you still at least see progress in that program if nothing else

As for constructive? Go to a real gym. If it doesn't have a squat rack or something to squat in then it's just about useless

Ps 135lbs is tiny
I have to ask this - are you male or female?

 

[The Hamburgler]

I don;t have a reason to lie here. I know it's awful that I can bench only that much. but I'm positive that I can improve. To give you an idea about my physical condition

august 2009 - 212 lbs joined a gym to lose weight
january 2011 - 135 lbs (reached my ideal weight)

my workout in the gym for a year was like this
2 days very basic weight training
4 days of cardio

since I had no idea about weight training I had to depend on my gym for workout routines. maybe they gave me a not so very good routine. the point is i want to improve and I have stated my obstacles in my previous post. could you please guide me in my endeavour to imprve my physical strength instead of being critical? thank you!

Squats I can understand because you have to drag up your own weight, but normally 'bigger' people progress pretty well in the bench press
Normally even if people are given a piece of shit program you still at least see progress in that program if nothing else

As for constructive? Go to a real gym. If it doesn't have a squat rack or something to squat in then it's just about useless

Ps 135lbs is tiny
I have to ask this - are you male or female?