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Posted: 2/20/2018 1:07:37 PM EDT
[#1]
Quote HistoryQuoted: Did anyone read the rest of my post where I said I did weight training also? The other poster mentioned muscle confusion which is very true. It's important to switch up the routine every 4-6 weeks because your body adapts and the gains stop showing up. I'm simply telling the OP that instead of going into the gym for his first time and banging weights out every day, it may be good to ease into it with a little bit of everything. There is nothing wrong with weight training and body training. Do both and your body will feel great. That is actually called CHP (chronic program hopping) and is the mark of the person that does not squat enough |
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Posted: 2/20/2018 1:08:48 PM EDT
[#2]
Quoted:
early 30's 5'11" and about 160lbs. Not overweight at all Starting strength is what you seek. |
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Posted: 2/20/2018 1:09:04 PM EDT
[#3]
5x5 or starting strength.
if you want you can do a little cardio |
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Posted: 2/20/2018 1:09:30 PM EDT
[#4]
Quote HistoryQuoted:
LoL. Muscle confusion. The strongest men in the world managed to get that way without muscle confusion, so it is probably not necessary for us mere mortals to change it up every 4-6 weeks That is actually called CHP (chronic program hopping) and is the mark of the person that does not squat enough Quote HistoryQuoted:
Quoted: Did anyone read the rest of my post where I said I did weight training also? The other poster mentioned muscle confusion which is very true. It's important to switch up the routine every 4-6 weeks because your body adapts and the gains stop showing up. I'm simply telling the OP that instead of going into the gym for his first time and banging weights out every day, it may be good to ease into it with a little bit of everything. There is nothing wrong with weight training and body training. Do both and your body will feel great. That is actually called CHP (chronic program hopping) and is the mark of the person that does not squat enough |
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Posted: 2/20/2018 1:10:44 PM EDT
[#5]
Quote HistoryQuoted:
Maybe to an extent. She had one girl who was finally on board with trying to lift. This girls is in her twenties and she had a bf% of around 35. She was texting my wife one night after she had lifted and my wife was trying to be encouraging. The girl said she was gonna start really enjoying lifting because she could finally eat all the carbs she wanted now  . My wife tried to politely tell her yeah carbs were good but you need to pair good carbs with a protein. That was a year ago; shes still fat. |
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Posted: 2/20/2018 1:11:58 PM EDT
[#6]
Quote HistoryQuoted:
This. Even if you don't follow that exact program, start with reading the book. Explains the novice effect, linear progression, and other important things in an entertaining way. Even if you don't decide to go full powerlifter. |
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Posted: 2/20/2018 1:12:05 PM EDT
[#7]
Quote HistoryQuoted:
Blasphemer! If you can watch yourself in the mirror, you aren’t lifting correctly. Or heavy. Quote HistoryQuoted:
Quoted:
Quoted:
I did just fine. Reading Starting Strength. As have thousands of others. Alone. In my garage/basement. Without spotters. Only video. It worked. Amazing. I’m pretty fucking smart though. If you can watch yourself in the mirror, you aren’t lifting correctly. Or heavy. |
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Posted: 2/20/2018 1:13:05 PM EDT
[#8]
Quote HistoryQuoted: Blasphemer! If you can watch yourself in the mirror, you aren’t lifting correctly. Or heavy. |
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Posted: 2/20/2018 1:14:13 PM EDT
[#9]
Quote HistoryQuoted:
You have to eat a lot to gain weight, why not do an actual 3 or 4 day lifting program and eat like a horse if you want to bulk up? 6 days a week is unsustainable for most people, it just beats you up. Quote HistoryQuoted:
Quoted:
I'm like you 5'11" 155lbs. Tried bulking up by banging weights 6 days a week but it's hard for me to put on that bulk without eating constantly and I was always tired. 6 days a week is unsustainable for most people, it just beats you up. |
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Posted: 2/20/2018 1:15:25 PM EDT
[#10]
Quote HistoryQuoted: If you follow Starting Strength to a T you WILL get fat, Mark even tells you that in the book. The OP said he wants lean. GOMAD = not lean. ETA: I am not questioning the merits of Starting Strength. I'm questioning why y'all are recommending it to the OP when it doesn't suit his goals? His goals are not your goals. If It could do it over I would basically do the novice program until I platued and instead of doing the Texas method after would basically start doing the crossfit (football) stuff. with an occasional run. Hindsight being 20/20 |
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Posted: 2/20/2018 1:16:07 PM EDT
[#11]
Quote HistoryQuoted:
So tell me, how does one know they are doing a proper bench press without the mirror? Quote HistoryQuoted:
Quoted: Blasphemer! If you can watch yourself in the mirror, you aren’t lifting correctly. Or heavy. |
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Posted: 2/20/2018 1:16:52 PM EDT
[#12]
Quote HistoryQuoted:
Get strong, then trade GOMAD for Water. increase cardio. do reps of tens instead of 5s. If It could do it over I would basically do the novice program until I platued and instead of doing the Texas method after would basically start doing the crossfit (football) stuff. with an occasional run. Hindsight being 20/20 Quote HistoryQuoted:
Quoted: If you follow Starting Strength to a T you WILL get fat, Mark even tells you that in the book. The OP said he wants lean. GOMAD = not lean. ETA: I am not questioning the merits of Starting Strength. I'm questioning why y'all are recommending it to the OP when it doesn't suit his goals? His goals are not your goals. If It could do it over I would basically do the novice program until I platued and instead of doing the Texas method after would basically start doing the crossfit (football) stuff. with an occasional run. Hindsight being 20/20 |
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Posted: 2/20/2018 1:18:13 PM EDT
[#13]
Quote HistoryQuoted: Noted exception. I always bench press while looking in a mirror. |
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Posted: 2/20/2018 1:18:48 PM EDT
[#14]
I used to lift hard and compete in high school.
Because of life and other injuries I haven't really lifted since. 35 now with both rotator cuffs torn, a shattered elbow from when I was a kid, and both knees getting ready to need replacement. So I'm sticking to upper body only and only machines for a long time while doing 21s to help avoid injury. I really, really like 21s. Lets you get a lot of reps in but keep the weight up too. And I'm seeing some good gains already after going 5-6 a month since December. It has really helped my torn rotator cuffs. |
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Posted: 2/20/2018 1:21:11 PM EDT
[#15]
Quote HistoryQuoted:
you also don't gain muscle by exercising you gain it by recovering from exercise. 6 days a week doesn't give your body a chance to heal Quote HistoryQuoted:
Quoted:
Quoted:
I'm like you 5'11" 155lbs. Tried bulking up by banging weights 6 days a week but it's hard for me to put on that bulk without eating constantly and I was always tired. 6 days a week is unsustainable for most people, it just beats you up. When I finally decided to take things seriously I was doing high volume Upper/Lower 5-6 days a week with dumbbells and weighted bodyweight stuff. Basically tons of dips, pullups, inverted rows, squats, lunges, curls, just a ridiculous amount of stuff. I started eating a ton along with it and of course started to get a little muscle. That ended pretty quick though and I though "Shit, I'm not doing enough" so I did more. Ended up with sore elbows and shoulders and a pile of fat on my belly. By the time I decided to quit being stupid I had a barbell and a rack. Fewer movements, with a sensible progression built in, and lots of rest, along with food, and bam, started getting bigger again. I was nearly 30 by the time this happened. I wish I could take what I know now and go back to when I was in college, with unlimited food in the dining hall and gym access 24/7, and actually do something productive. It would have been so easy to get 60-90 minutes in the gym 4 days a week back then (it's pretty easy now with kids and life), the big difference would be that my hormone levels were probably higher, and I was allowed to sleep as much as I wanted, I regularly got 10 hours a night. |
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Posted: 2/20/2018 1:21:39 PM EDT
[#16]
Quote HistoryQuoted:
you also don't gain muscle by exercising you gain it by recovering from exercise. 6 days a week doesn't give your body a chance to heal Quote HistoryQuoted:
Quoted:
Quoted:
I'm like you 5'11" 155lbs. Tried bulking up by banging weights 6 days a week but it's hard for me to put on that bulk without eating constantly and I was always tired. 6 days a week is unsustainable for most people, it just beats you up. Don't go too often if you want to build mass. Let your muscles heal before lifting again. My wife is jealous because I only go to the gym a couple times a week. No cardio, only upper body workouts. |
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Posted: 2/20/2018 1:22:00 PM EDT
[#17]
Quote HistoryQuoted:
Noted exception. I always bench press while looking in a mirror. Quote HistoryQuoted:
Quoted:
Quoted: Blasphemer! If you can watch yourself in the mirror, you aren’t lifting correctly. Or heavy. |
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Posted: 2/20/2018 1:23:50 PM EDT
[#18]
Quote HistoryQuoted: You're supposed to put the bench mirror on the ceiling so you can yell at yourself when you hit your sticking point.  The bench moves to the vertical position. Mirrors are on the walls
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Posted: 2/20/2018 1:25:00 PM EDT
[#19]
Quote HistoryQuoted: +1 Don't go too often if you want to build mass. Let your muscles heal before lifting again. My wife is jealous because I only go to the gym a couple times a week. No cardio, only upper body workouts. |
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Posted: 2/20/2018 1:25:45 PM EDT
[#20]
Lift $hit up and put it down, chest, arms, back, shoulder, legs, or chest tri, back bi, legs etc...
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Posted: 2/20/2018 1:27:40 PM EDT
[#21]
Quote HistoryQuoted:
Well, there is your wife's problem... Married to a "no leg day" husband. Quote HistoryQuoted:
Quoted: +1 Don't go too often if you want to build mass. Let your muscles heal before lifting again. My wife is jealous because I only go to the gym a couple times a week. No cardio, only upper body workouts. 
I knew someone would go there. I don't care. My legs are already big and toned from years of mt. bike and lifting when I was young. My knees are falling apart though. I'm saving them for as long as I can (per my orthopedic doctor's instructions). |
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Posted: 2/20/2018 1:28:47 PM EDT
[#22]
Quote HistoryQuoted:
Being hunched over a desk, drafting table, etc etc wears on the back, and im tired of feeling old. without even looking at you I will tell you that you have rounded shoulders from a tight chest, poor posture and your chin sticks out. Why?? because thats how 99.9 percent of the population is now. You don't got to do starting strength and become a milk drikning fatty like myself, but get your back strong. (NASM-CPT checking in) |
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Posted: 2/20/2018 1:32:52 PM EDT
[#23]
Quote HistoryQuoted:
Not really looking to get bulk... see the op, and the post a couple about this one. You'd be surprised what putting on a little muscle feels like. Contrary to some posters here, I do think you should do cardio in addition to weights. Maybe 2x a week. I either like the Stairmaster or running intervals on the treadmill. You only need 20 minutes of high intensity cardio. |
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Posted: 2/20/2018 1:33:14 PM EDT
[#24]
Quote HistoryQuoted:
Wrong The bench moves to the vertical position. Mirrors are on the wallsQuote HistoryQuoted:
Quoted: You're supposed to put the bench mirror on the ceiling so you can yell at yourself when you hit your sticking point. The bench moves to the vertical position. Mirrors are on the walls#liftbigsecrets |
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Posted: 2/20/2018 1:33:42 PM EDT
[#25]
Quote HistoryQuoted:
I did 6 days then was feeling taxed. Heard great things about 5x5 so I tried that out and loved it. Quote HistoryQuoted:
Quoted: You said you were hitting the weights 6 days a week before you changed it up? 5x5 is 3 days a week. |
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Posted: 2/20/2018 1:34:02 PM EDT
[#26]
Quote HistoryQuoted:
I've been lifting weights for almost 9 years and I'm not "bulky". Very few people are "bulky" and they are probably taking a huge amount of supplements. Don't worry about that. It's not like you are going to wake up one day and be inflated like a balloon. You'd be surprised what putting on a little muscle feels like. Contrary to some posters here, I do think you should do cardio. Maybe 2x a week. I either like the Stairmaster or running intervals on the treadmill. You only need 20 minutes of high intensity cardio. Quote HistoryQuoted:
Quoted:
Not really looking to get bulk... see the op, and the post a couple about this one. You'd be surprised what putting on a little muscle feels like. Contrary to some posters here, I do think you should do cardio. Maybe 2x a week. I either like the Stairmaster or running intervals on the treadmill. You only need 20 minutes of high intensity cardio. |
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Posted: 2/20/2018 1:39:29 PM EDT
[#27]
Quote HistoryQuoted: Did anyone read the rest of my post where I said I did weight training also? The other poster mentioned muscle confusion which is very true. It's important to switch up the routine every 4-6 weeks because your body adapts and the gains stop showing up. I'm simply telling the OP that instead of going into the gym for his first time and banging weights out every day, it may be good to ease into it with a little bit of everything. There is nothing wrong with weight training and body training. Do both and your body will feel great. Muscle confusion. LOL. |
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Posted: 2/20/2018 1:40:32 PM EDT
[#28]
Quote HistoryQuoted:
Why do you recommend cardio? To a scrawny novice? |
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Posted: 2/20/2018 1:40:47 PM EDT
[#29]
Quote HistoryQuoted: Why do you recommend cardio? To a scrawny novice? You can easily get gassed on big sets of squats, and doing more squats isn't the answer. Cardio provides important balance to your workout routine. A lot of "weights only" people have terrible cardio. |
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Posted: 2/20/2018 1:42:34 PM EDT
[#30]
Quote HistoryQuoted:
Here's an idea. Want musculature useful for climbing? Climb. Want a body suited to grappling/fighting? Grapple Want a body suited to lifting bars full of steel weights? Go to a gym and pick up heavy stuff. How far up the rock face do you think the muscle bound guy is gonna get, compared to the first picture? |
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Posted: 2/20/2018 1:42:59 PM EDT
[#31]
Quote HistoryQuoted:
I fuckin love GD fitness threads. Muscle confusion. LOL. Maybe instead of doing rows, you could sit backwards on the bench and do cable pushes. |
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Posted: 2/20/2018 1:43:21 PM EDT
[#32]
Quote HistoryQuoted: I fuckin love GD fitness threads. Muscle confusion. LOL. 
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Posted: 2/20/2018 1:43:42 PM EDT
[#33]
Quote HistoryQuoted:
Bottom line your back is always something you want to be strong as fuck. Lean vs bulk, is meaningless here---Strong as you can make it. Whether its just to improve posture, get healthy, or deadlift a bulldozer, the back needs to be strong. without even looking at you I will tell you that you have rounded shoulders from a tight chest, poor posture and your chin sticks out. Why?? because thats how 99.9 percent of the population is now. You don't got to do starting strength and become a milk drikning fatty like myself, but get your back strong. (NASM-CPT checking in) Quote HistoryQuoted:
Quoted:
Being hunched over a desk, drafting table, etc etc wears on the back, and im tired of feeling old. without even looking at you I will tell you that you have rounded shoulders from a tight chest, poor posture and your chin sticks out. Why?? because thats how 99.9 percent of the population is now. You don't got to do starting strength and become a milk drikning fatty like myself, but get your back strong. (NASM-CPT checking in) Yes, or you can just rock climb and get ripped, I'm sure. But I'm guessing that's a slow process as well, involving a lot of back muscles and grip strength that is not going to magically appear without prior training. |
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Posted: 2/20/2018 1:45:26 PM EDT
[#34]
Quote HistoryQuoted:
I'm trying to figure out how muscle confusion works. So, instead of doing Bench press, you put the bar on the ground and do pushups on it? do your pullups upside down? Do situps underwater? Maybe instead of doing rows, you could sit backwards on the bench and do cable pushes. Quote HistoryQuoted:
Quoted:
I fuckin love GD fitness threads. Muscle confusion. LOL. Maybe instead of doing rows, you could sit backwards on the bench and do cable pushes. |
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Posted: 2/20/2018 1:45:45 PM EDT
[#35]
Quote HistoryQuoted: But I’m looking up when I do bench. So I put mine on the ceiling. I also bench press naked. #liftbigsecrets 
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Posted: 2/20/2018 1:46:51 PM EDT
[#36]
Quote HistoryQuoted:
P90X. It works. Maren from the Chest & Back video was in multiple porn shoots. |
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Posted: 2/20/2018 1:47:00 PM EDT
[#37]
Quote HistoryQuoted:
Because it's important for overall health? Because it's good for your metabolism? You can easily get gassed on big sets of squats, and doing more squats isn't the answer. Cardio provides important balance to your workout routine. A lot of "weights only" people have terrible cardio. Quote HistoryQuoted:
Quoted: Why do you recommend cardio? To a scrawny novice? You can easily get gassed on big sets of squats, and doing more squats isn't the answer. Cardio provides important balance to your workout routine. A lot of "weights only" people have terrible cardio. Getting stronger increases work capacity. For a novice, getting stronger is all he needs. At some point, typically later in his novice progression he may need to add “cardio”...such as prowler work or rowing (low impact HIIT so as to not affect recovery). Cardio is easy to acquire. Strength is not. Take advantage of the newb gainZ. |
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Posted: 2/20/2018 1:47:30 PM EDT
[#38]
Quote HistoryQuoted:
Because it's important for overall health? Because it's good for your metabolism? You can easily get gassed on big sets of squats, and doing more squats isn't the answer. Cardio provides important balance to your workout routine. A lot of "weights only" people have terrible cardio. Quote HistoryQuoted:
Quoted: Why do you recommend cardio? To a scrawny novice? You can easily get gassed on big sets of squats, and doing more squats isn't the answer. Cardio provides important balance to your workout routine. A lot of "weights only" people have terrible cardio. |
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Posted: 2/20/2018 1:48:43 PM EDT
[#39]
Quote HistoryQuoted:
I'm trying to figure out how muscle confusion works. So, instead of doing Bench press, you put the bar on the ground and do pushups on it? do your pullups upside down? Do situps underwater? Maybe instead of doing rows, you could sit backwards on the bench and do cable pushes. Quote HistoryQuoted:
Quoted:
I fuckin love GD fitness threads. Muscle confusion. LOL. Maybe instead of doing rows, you could sit backwards on the bench and do cable pushes. |
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Posted: 2/20/2018 1:49:58 PM EDT
[#40]
Quote HistoryQuoted:
Here's a fun fact. Maren from the Chest & Back video was in multiple porn shoots. Quote HistoryQuoted:
Quoted:
P90X. It works. Maren from the Chest & Back video was in multiple porn shoots. |
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Posted: 2/20/2018 1:50:15 PM EDT
[#41]
Not even a mention about a gym girlfriend in 3 pages
Priorities are all wrong |
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Posted: 2/20/2018 1:52:04 PM EDT
[#42]
Quote HistoryQuoted:
Not even a mention about a gym girlfriend in 3 pages Priorities are all wrong I have a gym gf now. She let me touch her butt and her boobs last night. It was awesome. |
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Posted: 2/20/2018 1:55:22 PM EDT
[#43]
Quote HistoryQuoted: Its a small place, but they have a bit of both. That's how I've always talked to people I knew who were new to going to the gym, and it seemed to work for them. YMMV. |
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Posted: 2/20/2018 1:59:06 PM EDT
[#44]
Quote HistoryQuoted:
LoL. Muscle confusion. The strongest men in the world managed to get that way without muscle confusion, so it is probably not necessary for us mere mortals to change it up every 4-6 weeks That is actually called CHP (chronic program hopping) and is the mark of the person that does not squat enough 
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Posted: 2/20/2018 1:59:58 PM EDT
[#45]
Quote HistoryQuoted:
Personally... When you're brand new, I always recommend starting with building your cardio... Walking (leading to running), cycling, stair climbers, swimming if available. You can sling some weights if you want, but focus on building your heart rate, stamina, etc. Once your stamina is up (assuming it will be pretty low at first).. It's much easier to go in, warm up with a few cardio exercises (again, walking, biking, etc..) then start slinging weights. If you're trying to sling weights on your first day and you're nearly passing out because your stamina sucks... seems kinda pointless to me. That's how I've always talked to people I knew who were new to going to the gym, and it seemed to work for them. YMMV. Quote HistoryQuoted:
Quoted: Its a small place, but they have a bit of both. That's how I've always talked to people I knew who were new to going to the gym, and it seemed to work for them. YMMV. Then I hit the weights, eventually pretty much gave up on cardio and am MUCH better for it. Cardio is easy to build. Give me a month and I could run a decent 3 mile again. Strength is HARD. IMO starting with cardio doesn't make much sense. It's time consuming and the results are pretty limited to be honest. I've seen, by FAR, the best results in myself and others with a focus on getting strong and then a bit of cardio on the side. Cardio will not 'prep' you for weightlifting. |
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Posted: 2/20/2018 2:00:01 PM EDT
[#46]
I've been pretty happy with Athlean-x AX1
That would get you closer to the rock climbing pic than starting strength https://athleanx.com/ |
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Posted: 2/20/2018 2:06:52 PM EDT
[#47]
Quote HistoryQuoted: Personally... When you're brand new, I always recommend starting with building your cardio... Walking (leading to running), cycling, stair climbers, swimming if available. You can sling some weights if you want, but focus on building your heart rate, stamina, etc. Once your stamina is up (assuming it will be pretty low at first).. It's much easier to go in, warm up with a few cardio exercises (again, walking, biking, etc..) then start slinging weights. If you're trying to sling weights on your first day and you're nearly passing out because your stamina sucks... seems kinda pointless to me. That's how I've always talked to people I knew who were new to going to the gym, and it seemed to work for them. YMMV. There is very little need for strictly cardio unless you're trying to look like you just escaped from a concentration camp for halloween this year. |
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Posted: 2/20/2018 2:07:07 PM EDT
[#48]
Quote HistoryQuoted:
I've been pretty happy with Athlean-x AX1 That would get you closer to the rock climbing pic than starting strength https://athleanx.com/ |
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Posted: 2/20/2018 2:08:06 PM EDT
[#49]
Quote HistoryQuoted: I've been doing this a while. I started with cardio-running- like most people. At my best I ran a 3:40 marathon and an 18:47 3 mile, and was 5'9" and 170# of chewed bubblegum. I could run ok, but I was weak as fuck. Then I hit the weights, eventually pretty much gave up on cardio and am MUCH better for it. Cardio is easy to build. Give me a month and I could run a decent 3 mile again. Strength is HARD. IMO starting with cardio doesn't make much sense. It's time consuming and the results are pretty limited to be honest. I've seen, by FAR, the best results in myself and others with a focus on getting strong and then a bit of cardio on the side. Cardio will not 'prep' you for weightlifting. |
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Posted: 2/20/2018 2:08:46 PM EDT
[#50]
Quote HistoryQuoted:
LOL not a woman. Magnum i suppose just wishes. I just want to get back in shape and have more energy after a day stuck behind a computer. Thankfully I dont need to lose a bunch of weight. Quote HistoryQuoted:
Quoted:
Quoted: OP is a woman. Trust me, you won't get that big without trying really hard. Get your ass in the gym and get stronger. Stop worrying about "getting bulky." You will feel better and look better. Women really should lift, it does wonders for them. |
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