opinions wanted, please

[Shrek]

Either you are being sarcastic, or we have very different opinions on what a good attitude is mate.

Sorry dude, I missed the next post.

 

[kindred]

Beginners do lift that, I see it every day in my gyms. They do a half-rep, the bar doesn't touch their chest, and their squat, deadlift, and other lifts are much, much less than that.

One of the signs of being a complete novice is that your bench press is higher than your squat or deadlift, and the squat and deadlift are under your bodyweight. As Markos said, nothing wrong with being a beginner. Everyone has to start somewhere.

What he said, you should listen to.

Squat. Start with empty bar. Do 5 reps. Add 5kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for squats.
Overhead press. Start with empty bar. Do 5 reps. Add 2.5kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for overhead press.
Deadlift. Start with the bar plus a 20kg plate each side. Do 5 reps. Add 10kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for deadlift.

Next time in the gym, your routine will be,
Squats, 5x4 warmup, 3x4-6 work weight. Add 5kg each time you progress.
Overhead press, 3x6 warmup, 3x4-6 work weight. Add 2.5kg each time you progress.
Deadlift, 3x4-6 warmup, 3x4-6 work weight. Add 5kg each time you progress.

With the warmup, begin with the empty bar (or with 60kg in deadlift) for your first set, then go up in roughly equal steps to your work weight. For example, if your working weight for squats were 60kg, you'd go - warmups 20kg 1x4, 30kg 1x4, 40kg 1x4, 50kg 1x4, 55kg 1x4, then work 60kg 3x4-6.

With the work sets, notice there's a range given. In your first session, do 3x4. In your second, 3x5. In your third, 3x6. When you can do 3x6, add the weight listed then drop back to 3x4.

If you cannot make the target reps, you owe reps with 100% interest. For example, if you were supposed to 3x6 and only managed 6,5,4, then you are short by 3 reps, so you owe 6 reps. You have to get out 6 reps, even if it's only 1,1,1,1,1,1. Don't add weight until you can get 3x6 straight across.

Eat heaps of good food. Stretch after your workout. On your off days, do some light cardio like an hour's brisk walk or half hour jog or swim, this helps your recovery, means less pain.

Keep at it, keep it simple. Consistent effort over time gets results. This is simple, not easy.

I think I'm going to steal this advice (I never figured out how to find out working set weight). Hope you don't mind

 

[Kyle Aaron]

Go for it, Kindred, this is what we're here for, giving and taking advice.

It leads to a starting weight which is a bit below what you could handle, but that's okay. It's better to start a bit low and have steady progress, than start too high and stall early, get discouraged and quit.

I should just add that the above assumes you are doing the entire workout in 45-60 minutes. If you're taking longer, you'd want to do more warmup sets with the overhead and deadlift. If it's all at a quick pace all those squats act as a warmup for the rest. A quick pace is not ideal for building strength, but is ideal for general fitness and burning energy. It's all about your goals...

 

[eaglebay]

Great advice Kyle, you should post that into the beginners thread thats floating around somewhere, the one started by Fadi

 

[John555]

Beginners do lift that, I see it every day in my gyms. They do a half-rep, the bar doesn't touch their chest, and their squat, deadlift, and other lifts are much, much less than that.

One of the signs of being a complete novice is that your bench press is higher than your squat or deadlift, and the squat and deadlift are under your bodyweight. As Markos said, nothing wrong with being a beginner. Everyone has to start somewhere.

What he said, you should listen to.

Squat. Start with empty bar. Do 5 reps. Add 5kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for squats.
Overhead press. Start with empty bar. Do 5 reps. Add 2.5kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for overhead press.
Deadlift. Start with the bar plus a 20kg plate each side. Do 5 reps. Add 10kg, and do 5 reps more. Repeat until you cannot get 5 reps. That is your starting work weight for deadlift.

Next time in the gym, your routine will be,
Squats, 5x4 warmup, 3x4-6 work weight. Add 5kg each time you progress.
Overhead press, 3x6 warmup, 3x4-6 work weight. Add 2.5kg each time you progress.
Deadlift, 3x4-6 warmup, 3x4-6 work weight. Add 5kg each time you progress.

With the warmup, begin with the empty bar (or with 60kg in deadlift) for your first set, then go up in roughly equal steps to your work weight. For example, if your working weight for squats were 60kg, you'd go - warmups 20kg 1x4, 30kg 1x4, 40kg 1x4, 50kg 1x4, 55kg 1x4, then work 60kg 3x4-6.

With the work sets, notice there's a range given. In your first session, do 3x4. In your second, 3x5. In your third, 3x6. When you can do 3x6, add the weight listed then drop back to 3x4.

If you cannot make the target reps, you owe reps with 100% interest. For example, if you were supposed to 3x6 and only managed 6,5,4, then you are short by 3 reps, so you owe 6 reps. You have to get out 6 reps, even if it's only 1,1,1,1,1,1. Don't add weight until you can get 3x6 straight across.

Eat heaps of good food. Stretch after your workout. On your off days, do some light cardio like an hour's brisk walk or half hour jog or swim, this helps your recovery, means less pain.

Keep at it, keep it simple. Consistent effort over time gets results. This is simple, not easy.

Great post Kyle! Really comprehensive, simple, no gaps at all, accounts for progression, what to do if you miss a set etc.

 

[alex]

kyle....wanna come and train me!!! my squats are sufferring!!!! common its only an 8 hour drive!!!!

 

[Paullie]

Queensland dude, what are you squat and deadlift 1rms?

 

[Kyle Aaron]

kyle....wanna come and train me!!! my squats are sufferring!!!! common its only an 8 hour drive!!!!

I am all about the ordinary sedentary clumsy unfit beginners, mate. 150kg squat is not a beginner. I'm the guy who takes people from not squatting at all to squatting (say) 120kg. You need someone like Markos.

 

[alex]

haha thanks kyle!!!! what gym do you train at?? im actally in melb next weekend.

 

[Kyle Aaron]

I train where I work. See sig.

 

[eaglebay]

haha thanks kyle!!!! what gym do you train at?? im actally in melb next weekend.

Surely you have time to go to ptc!

 

[alex]

if only!!! That would make my trip for sure. But I'm heading over there with the olds and the wife for a family weekend. Don't think they would be too happy if I disappeared for a day Haha.
Posted via Mobile Device