Hello everyone. I’m writing here because i have a small problem. I train about 1 year. My size:
My problem is that i dont know, who I am. I m still begginer ? I m intermidiate ?
One i know, i cant add weight to compund lifts every workout.
I m on program like this: FBW, Upper, Lower, FBW. I m on this plan 3 months and i feel so tired. I feel my mood is bad.
I eat very much. 130g proteins per day, 350g carbs, 70g fats.
When i started my weight was something about 60kg. But befere gym i grew from 49 kg to 60kg.
What you think about me ? What should i do ?
And please, dont give me advice like ‘‘Go to ICF 5x5’’. I hate this program. I done it and it is so boring.
Now i think, I will take one week of and then i think i will start UPPER/LOWER od smth like this.
Any advice ?
Ehh it was just like, i hate really dont like this program, and you copied only half of this sentence :). It is boring for me. I want to hear your advice !
Maybe you know some workout for 4 days which is divided on strenght and hypertrophy ? And will be god for me ?
Don’t do program you don’t like. Pick up something what excites you.
Just remember, there is no substitute for hard work. Many programs look nice on the paper, but in the end nothing much changes. You’ll be still hitting big lifts hard in the gym.
100% of programs (or 5/3/1 templates which I’ve done) I have been doing has felt hard/shitty at times. So if you’re running some program don’t chance in the fly, specially if you feel tempted to! Finish what you’ve started and then change. This is important.
PS. Yes, you’re a beginner. But in the end it does not matter, and can not be dictated purely by the numbers.
It might sound elitist, but I actually tend to stay out of topics where the TC doesn’t have the firmest grasp of English. Trying to overcome a language barrier AND a paradigm shift is a frustrating experience for all involved.
both those programs are a fine choice. Remember: the program is secondary to your effort. As long as you are really pushing yourself you will make progress on any program. There is no magical program that guarantees progress. You have to take charge and really work for it.
If you do 5/3/1, I would do a two day template and double up, otherwise you’ll only be squatting one per week, benching once per week, etc… I haven’t read my 5/3/1 lately, but I know you can do this in one of the templates.
You can bench, squat, deadlift and press twice per week running just plain vanilla 5/3/1.
On your 5/3/1 bench day, use press as assistance
On squat day, use dead as assistance
That said, Jim has a ton of awesome 2-3 day templates that have even more frequency, but this is one of the bigger misunderstandings I see with the program (along with the whole “slow progress” thing).
Ok, someone wrote here that i should pick workout which i like so i found somehting like this.
PUSH + Legs
2x5, 1x5+ Squat
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
Push+legs, Pull, REST, PUSH, PULL, REST
Your opinion ?
Do whatever you want. Seriously. You don’t want to do the program you were doing because you didn’t like the program. Some people will do programs they don’t like because all they care about is ‘does the program work?’ You are not one of these people. Therefore, find a program you like and do it. You’re incredibly weak right now, so ANYTHING will likely make you stronger. If you can’t get stronger at the level you’re at now, just find a different hobby. Not everyone needs to lift weights.