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LeoTouchdown's Photo

Thx Brandon

Introductions 2 Answers
Never posted an introduction but anytime is better than never. Started posting here from 2017. This website has around 80% of my training history, from when I was a dysfunctional teenager going crazy in the gym, to when I got injured from said crazy lifting, and to my current return to training a...
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pasty64's Photo

Looking for some overall advice

Ask a Question 3 Answers
Quick info, I'm 35, 6' and 154lbs. My body type is natural skinny. I started lifting about a year ago at home with very basic equipment. I'm trying to gain size and strength.    I wasn't doing things right in the beginning and it's been a trial and error process but more error. I h...
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pasty64's Photo

New Here....

Introductions 0 Answers
New here and thought this should be the first place I post. I've been lifting off and on for about a year in my home. Started off with a cheap basic weight bench and have moved onto to better equipment. I've had setbacks and struggles alike but I';ve been back at it refocused for a few months,. I...
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Brandon's Photo

Thx Brandon

Brandon says

Ey man! Always great to log in and see this sort of thing! Very happy to have had you around!

 

There's a lot that could be discussed which brings up something I've been wanting to bring up. I've been thinking about how we could open up a moderated facebook group where I think discussions may happen quite a bit easier and more often. Any thoughts or considerations on that??


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RJorg's Photo

Thx Brandon

RJorg says

We could talk about programming and peaking I guess. Food choices, maybe?


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LeoTouchdown's Photo

Looking for some overall advice

LeoTouchdown says

You could just split a linear progression program like stronglifts 5x5 or starting strength up. So like:

Monday squat 5x5

Tuesday bench 5x5

Wednesday squat 5x5 

Thursday OHP 5x5

Friday Squat 5x5

Saturday Bench 5x5 Deadlift 1x5

 

Increasing each lift by 5-10 lbs each time you do it depending on where u are in ur progression. Ofc, start off with a light weight to build technical proficiency.

 

I'm naturally skinny too, but I find that just training (especially hard training) kinda just makes me eat more food. I just eat as much food as my body requires to recover and on a linear progression program I find myself slowly gaining weight and muscle. 


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MarkPayne's Photo

Looking for some overall advice

MarkPayne says
If you are still struggling to see gains then I would follow one of the novice programmes and if that recommends a day off then do that! I did Stronglifts 5x5 for around a year, almost every week and saw gains in size and strength. I managed to fit the workout into my one hour lunch break so that should meet your time constraint. So I lifted Monday, Wednesday, Friday and did a different sport at the weekend. After a year I started finding the squat volume too much so switched to 5/3/1. You could do that now - I find I can do consecutive daily sessions on that but you do need to take a rest sometime - I Did 5/3/1 4 times a week and as RJorg says you can skip the deload weeks for the first few months (IMO).

Stronglifts has some good advice on lift form and diet if you don't mind the 'I was weaker than a girl but now... ' stuff.

As for eating, I eat sensibly, often and lots, so put mostly muscle mass on. You should be looking to make newby gains, so as long as you keep upping the weight on the bar each week you shouldn't be just adding fat...
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RJorg's Photo

Looking for some overall advice

RJorg says

It is totally fine to hit the same body part two days in a row. I did this myself for a while. You basically go heavier with lower reps and low total volume on day one, then higher reps with a variation on day two.

 

As for only 30-45 mins at a time during the week, that pretty much only leaves room for one serious lift, or a few accessory lifts. I would also time your rest periods so that you stay focused. Something like one minute between warm-ups, 2 mins between heavy warm up, 3-4 mins between heavy sets.

 

My suggestion is do do a heavy squat/deadlift day and then a heavy bench day on the weekend, then do squat and bench accessories during the week.

 

Maybe something like this:

Sat - squat and deadlift

Sun - bench, secondary bench (heavy-ish inclines/declines/etc), curls/shoulder raises

Mon - off

Tues - squat/dead accessories (higher reps/lighter weight squat variation and some sort of deadlift variation)

Wed - bench accessories (higher reps/lighter weight bench variation, maybe superset with DB rows or chinups, then arms and shoulder raises)

Thurs - off or arm/shoulder specific stuff you might not have gotten around to, probably no direct back work to save up for Saturday

Fri - off

 

You could run a 531 loading scheme although I think a deload every 4 weeks is unnecessary.

 

Sorry I don't know anything about diet, maybe someone else can chime in.


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MarkPayne's Photo

Singlet

MarkPayne says
Just ordered mine from Strength Shop. It's okay and meets the IPF requirements
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whitley's Photo

Is there life after low back injury!??

whitley says
Yeh they are off my list for good now lol
Im away to build a reverse hyper machine at the weekend i hope thats going to sort out the weak link ive got
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MindofShadow's Photo

Is there life after low back injury!??

MindofShadow says

Bent over rows are one of the first things I tell people with LBP to stop doing at the gym. 

 

Juice isn't worth the squeeze there at all


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RJorg's Photo

Is there life after low back injury!??

RJorg says

Rjorg did you do anything specefic for your back rehab or just a slow progress back into it

 

McKenzie extensions with and without a band, lots of glute soft tissue work, proper hip flexor work (e.g. couch stretch, but make sure you squeeze the glutes), sleeping with a pillow under the mid-back, variety of banded traction stretches. Takes a lot of time. That's just what worked for me, you have to find your own path.


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whitley's Photo

Is there life after low back injury!??

whitley says
Rjorg did you do anything specefic for your back rehab or just a slow progress back into it
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