my freind who ha been liftig for about 4 years wants to do it but it says its for begginers. can he stil do it and make gains? also he never did a workout with reps this low he usualy only doe like 3x8-12. so could he til make decent gain with it?
Posted by: P-funk
buy the book and read it. stop asking stupid questions.
If you own and read the book why can't you answer your friends question?
Posted by: danny81
because it says its a good workout for begginers and people who have never done consisten weight traininga nd shit btu he has but never did low rep like that
Posted by: lucifuge
Quote:
Originally Posted by soxmuscle
you are a fucking jackass
that was fukkin awesome, sorry danny, that's funny
Posted by: soxmuscle
Here's a routine for beginners suggested by Mark Rippetoe, who specializes in getting beginners big and strong. A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Military Press
3x5 Power Clean
Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:
Warm up sets
2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155
Work sets
3x5x175
You alternate workout A and B, 3 non-consecutive days per week. So you might do:
Week 1
M
Workout A
W
Workout B
F
Workout A
Week 2
M
Workout B
W
Workout A
F
Workout B
Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts.
And eat a lot of food. A whole lot.
It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.
The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day. That seems to be working well for me. Make the meals big. For instance, I might have an 8 oz steak, large baked potato, a big salad with olive oil and vinegar, and a large glass of milk. This is around 1000 calories for this one meal. A lot, yes, but you need a surplus to grow. You may gain some fat, but it's much easier to lose fat and preserve muscle mass than it is to gain muscle without gaining fat.
To quote Rippetoe directly,
Quote:
Originally Posted by Mark Rippetoe It is possible, and quite likely, that skinny kids on this program will gain 10-15 lbs. of non-fat bodyweight in the first 2 weeks of a good barbell training program, provided they eat well. "Well" means 4 or so meals per day, based on meat and egg protein sources, with lots of fruit and vegetables, and lots of milk. Lots. Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 2500-5000 calories, depending on training requirements and body composition. Although these numbers provide much eyebrow-raising and cautionary statement-issuing from the registered dietetics people, it is a fact that these numbers work well for the vast majority of trainees, and have done so for decades.
Posted by: soxmuscle
After reading that, I would say it's definitely for beginners, but to answer your question your friend will still make gains in strength by doing this program. Why wouldn't he?
Posted by: danny81
oooo helllll no. i was guna do that workout with him but i dont want to gain any fat. i wantt o keep my sixpack
Posted by: danny81
there are 2 workout
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 BBrows
and theres
Mon
Squat 3x5
Bench rotate with shoulder pres 3x5
Pullup 3xmax
tues
Squat 3x5
Bench rotate with shoulder pres 3x5
deadlift 1x5
fri
Squat 3x5
Bench rotate with shoulder pres 3x5
chinup 3xmax
wats better? or should he do one firgt then do the second one at a later time?
