Help me develop a new routine

[brettswhey]

Hi lads/ladettes,

I am 26, 6"5 and just shy of 100kg. Guess you would say my shape is ectomorphic, but have been training on and off for years so have a bit of a build.

I have been training lately without a routine. I do a basic split (mon-back/bi, wed-chest,tri,shoulders, fri-legs) but just go in and try to mix up excersises and sets etc.

I think my trouble in the past is I stick to a routine TOO closely. A little variety is a good thing.

Now, Im going back to basics. Nothing too fancy, just what you would recommend for a intermediate lifter.

Goals are mass and fitness related. I try to avoid deadlifts too frequently as I have a herniated disc, but are okay on the odd occasion. Squats are okay too but I prefer on the smith machine these days, as it seems to keep my back in check. Nothing like a good shot of sciatica to start the day with.

Additionally, what do you think about mixing cardio with a workout? I plan to run 3-5km a few times a week. Would you recommend this before/after workouts or on separate days?

Thoughts?

 

[Bench Polkov]

What can you squat/bench/deadlift?

Basically, unless you're lifting huge, everyone here (myself included) is going to suggest that you do a 3x a week, full-body routine like Rippetoe's Starting Strength or PTC's Beginner Routine. They're the best bang for your buck style of routine for a beginner to intermediate lifter.

Edit: just re-read your final paragraph. Smith machines squats? Sciatica or no sciatica, stay away from that bullshit. Fix your squat form to relieve your sciatica.

 

[dicko10]

What can you squat/bench/deadlift?

Basically, unless you're lifting huge, everyone here (myself included) is going to suggest that you do a 3x a week, full-body routine like Rippetoe's Starting Strength or PTC's Beginner Routine. They're the best bang for your buck style of routine for a beginner to intermediate lifter.

Edit: just re-read your final paragraph. Smith machines squats? Sciatica or no sciatica, stay away from that bullshit. Fix your squat form to relieve your sciatica.

this

 

[The Hamburgler]

X 3

 

[And the Ugly]

Intensive dynamic stretching and soft tissue release of glutes hips and hammies to work on sciatica. Look up piriformis stretches specifically.
Running after resistance if not on separate days.
If you're after strength and mass then previously mentioned routines are good choices.

 

[brettswhey]

Hi guys thanks for responses. Just been comparing the two routines you mentioned el freako.

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.

Wkout A:
3x5 Squat
3x5 Bench
1x5 Deadlifts
2x8 Dips

Wkout B:
3x5 Squats
3x5 Standing press
3x5 Bent over rows
2x8 Chinups

Done 3x a week, rotating A and B.

Looks like alot more volume involved in PTCs routine. Is there a reason behind this? Also how long does this routine take? Bearing in mind I want to do running after each sesh.

Ive never tried such frequent training on the same excersises. Would you expect to add weights to each lift at least once a week?

Sciatica is an issue- usually only occurs through bad form or overuse though. and the ugly- Thanks mate. I have a herniated L5 S1 disc and have all those stretches at home. Usually squats keeps it in check though so Im fortunate in that respect.

Goals are mass and fitness. Strength is always good and probably falls within this category anyway.

Who has tried both routines?

Cheers. Keep the replies coming!

 

[dicko10]

I did starting strength (well, close to it) and enjoyed it. markos program would be too much volume for me. thats just a personal thing

 

[labz2233]

i enjoy the PTC workout... I added extra squats to the routine to really get the legs into a better shape, plus i need to burn a few extra kg's of fat off..

looking at SS, i dont think there is enough there, but having said that, i dont know any better than the PTC workout..

 

[Hirdy]

Hi Brett, check this out here:

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

basically it discusses the beginner workouts to death, whu they are what they are, why the reps are how they are, what constitutes a beginner, what people who have tried them think etc

I do the Rippetoe one and it's good. Also I run on the off-days as running after squatting sucks, unless you like replicating the last 5kms of a half-marathon!

With each exercise I do a few warm-up sets too so it would take me 45mins for the main 3 exercises plus another 10mins for chins or dips. I don't think I could do each exercise in the PTC program justice...

 

[knoted]

The idea is to add weight every session for as long as possible. I've done both, but prefer starting strength (power clean instead of row, chins every session) for the lower reps. Both work.

 

[The Hamburgler]

If you want to run after the session either starting strength or drop a set off each of the exercises
Also check out Fadis beginner routines, particular bodies through space if whatever it's called
A note on Starting Strength too - Rippletoe now doesn't like Bent Over Rows and prefers power cleans (unless I'm getting him mixed up with someone else). Inverted rows are another good alternative

 

[brettswhey]

If you want to run after the session either starting strength or drop a set off each of the exercises
Also check out Fadis beginner routines, particular bodies through space if whatever it's called
A note on Starting Strength too - Rippletoe now doesn't like Bent Over Rows and prefers power cleans (unless I'm getting him mixed up with someone else). Inverted rows are another good alternative

Thanks mate. Think I will try out the starting strength. Although my ulitmate goal is mass with solid frame some strength training will go a long way to building this.

Now just need to get my diet sorted.

Cheers lads.

 

[Kyle Aaron]

I have a herniated disc [...] sciatica

You should see a sports physiotherapist who can better advise you on exercises appropriate for you, ones which will improve function without risking further injury.

 

[PowerBuilder]

Too much chit chat, not enough tap tap.

Both programs (starting strength & PTC beginners program) work well. Both will improve your mental and physical strength. Select one and run with it. For how long? Untill you can't add more weights to your lift. Before dumping one, changing the set/rep scheme is a good idea.

Good luck. Get strong & prosper.

 

[brettswhey]

You should see a sports physiotherapist who can better advise you on exercises appropriate for you, ones which will improve function without risking further injury.

Hi mate, I saw two specialists and they both didn't like weight training. I can do squats it just needs to be perfect form. Will most likely be posting videos for people to have a closer look.

Powerbuilder- too much chit chat? Fail to plan, plan to fail!

I will be starting a journal this week once my diet is ready. Than the real work begins.

Cheers!

 

[Kyle Aaron]

I've not yet heard of a sports physiotherapist who hates weight training. Plenty of other specialists, sure - but not them.

See one.

 

[The Hamburgler]

I'd keep going to one until I find one that does like weight training

Sports doc told me I couldn't squat - went to about 3 other medical people til I found one that thought it'd be ok to.
Best thing I ever did.

 

[brettswhey]

I've not yet heard of a sports physiotherapist who hates weight training. Plenty of other specialists, sure - but not them.

See one.

Good point. Don't think they were sports specialists. I will ask for a referral on tues when Im seeing the gp.

I will monitor in the mean time. I have had success (ie. regularly doing them without pain or spasm) in the past with these excersises, however not gone past bodyweight with squats.

Cheers.

 

[Kyle Aaron]

Good point. Don't think they were sports specialists. I will ask for a referral on tues when Im seeing the gp.

You don't need a referral to go to a sports physiotherapist. GPs only act as gatekeepers for other doctors like dermatologists and stuff, and blood tests and so on - ie for all the stuff you can usually claim on Medicare.

Ask around or look one up in your area, then just make an appointment and go.

 

[brettswhey]

You don't need a referral to go to a sports physiotherapist. GPs only act as gatekeepers for other doctors like dermatologists and stuff, and blood tests and so on - ie for all the stuff you can usually claim on Medicare.

Ask around or look one up in your area, then just make an appointment and go.

Thanks mate. I go to GP as I can usually claim medical expences through work, as long as its on referral.

Cheers.