T Nation

Advice for a Newbie?

#1

Hi im new around here.
im a 32 year old male 5"10 170lbs i havnt lifted much in my life but im decently in shape due to my job.
i started traning again 1 month ago
here are my lift in pounds
squat 3x 5 165
bench 3x 5 135
ez curl bar 3x5 70
overhead press 3x5 100
tricept press down 3x5 50
pendlay rows 3x5 100

overall no muscle are really showing at 18 years old i was 5"10 115lbs, ive been ballouning in the last few years from 150 to now 170

my goal are simple i want decent muscle definition without looking humongous. im currently using fierce5 beginer routine is that good? what is a standard natty time frame to look decent at like 180? or 200?

#2

You can put on 10 pounds in a year and up your squat and deadlift by 150-200 pounds just by doing any kind of decent programming consistently, but I happen to be pretty partial to either Starting Strength or 5/3/1. If you’re looking to gain weight, go with Starting Strength first and hit the food. Just don’t be an idiot and gain 40 pounds in 3 months.

If you run Starting Strength for 8 months in its entirety, you will look good and be strong. If you run 5/3/1 for 8 months in its entirety, you will look good and be strong. You choose. Good luck.

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#3

What the guy above said. Exactly.

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#4

The amount of time to get from point A to point B is different for everyone. There are too many factors that come into play to hazard a guess. The best option is focusing on the now and work on improving bit by bit.

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#5

I dunno man, I’m pretty ugly. Are you sure this will help?

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#6

Your body will look good, lol. Make the body/personality worth more than the face for the ladies and you’ll be fine. Works like a charm for me :wink:

#7

ahah thats a non issue married with kids , ive senn 67754 version of SS, which one ur refering 2?

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#8

Google “black iron beast starting strength” and hit the first thing that pops up. It is described in extensive detail there.

#9

this depends on what you believe ‘looking decent’ means in the first place. That description has a wiiiiide variety of interpretations. What I used to think was a decent look is now terrible to me, lol.

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#10

I think Fierce 5 is good. Put in the work and dont sandbag your lifts.

#11

I can 100% guarantee you won’t accidentally become humongous. Muscle definition will depend as much or more on your diet than how much or well you exercise.

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#12

do the tricep move for much higher reps like 3x15-20 so as not to royally piss off your elbows.

Stick with fierce 5 for another month or so/until you stall and then move on to a program off this site. This is a good introduction…

Read a bunch of this guy’s articles also…

#13

If you eat a decently clean diet and workout at least 3 times a week you will look decent. Eating a good diet is the hardest part. Wish you the best.