Thanks for all the advice, you guys. My gym is the Central District YMCA, so they are not exactly rolling in Benjamins.
Today I deadlifted for the first time, and I loved it. I think that I will try out the one legged squats on Wednesday. Although I was wondering - should I alternate squats and deads by week or by workout? Does it even matter?
Thanks a lot for that Vroom
Taking into account your training age and chronologigal age, you are at a maximal advantage for recovery. You can probably do a workout to workout rotation of squats and deads. For a hard copy of what I consider the bible of strength training, get a copy of Ian Kings “GET BUFFED”. I keep a copy in my weight room. There are some great models of workouts and plenty of info to design your own.Makes a great quick reference too.I’m sure you can find a link to it somewhere around here.
Fooligan, glad we all could help.
I will also chime in and say sure, mix it up w/o to w/o. Works great for me. If I do say Squats and stiff deads on monday, I will then hit maybe sumo deads and leg press wednesday, then hack squats and Gm’s on friday.
These are just examples but something of the sort. It helps to keep things fresh and give the constant little changes to keep progression coming.
Pick 3-5 different combos of movements that hit the lower body in a total fashion and simply try and make advancement each and every time you repeat them. Slow and steady advancement, a rep or two or a few lbs addd each time and you will make some great gains.
Thats my 2cc anyway,
I would also klike to vaote for posting further questions of such things on a seperate thread. It seems when ever we get something of this sort going it gets loaded with questions abnd then ppl have a LOT of sifting to do to get to the bare boners info, links and such.
Hope that helps,
Phill
Thanks for the help, you guys. I just can’t get enough of this site.
Hmm, this thing has dropped down to the deep dark depths of forum purgatory. Anyway, I thought maybe a link to the following might be in order…
The Velocity Diet
http://www.t-nation.com/readTopic.do?id=546491
Great info! there’s so much that it’s hard to determine where to start. I’ve been in and out of the gym for the last few months but I’m looking to start a consistent workout routine. I’m not a newbie in the sense of knowing how to lift so I was wondering if the Beginners Blast off program is where I should start since I am starting to go consistently? I don’t want to waste time doing a workout routine that is not challenging enough or doesn’t allow my goals to be met. Any help would be greatly appreciated. Thanks.
P.S.
The goals are to loose about 15lbs (going from 214 to 200) as well as getting defined abs and bigger legs. I am also resticted to working out from monday to friday 1 time a day because of my schedule.
This thread has lots of good information for true beginners but what about the people who are familiar with the gym but have been away for a while and are now getting back into the swing of things? I’ve been back in the gym for a couple of months doing weights and cardio and I would like to start a routine that will allow me to loose about 15lbs. What would you guys suggest?
Well, I’d suggest that you look into the diet plans linked to near the beginning of the thread. Basically, to lose fat you need to manage your diet with respect to your calorie expenditure.
This isn’t exactly correct, but since this is a thread for beginners, I’ll put it this way.
- Lift weights to grow muscle.
- Diet to lose fat.
Sure, diet is related to both, as you won’t grow muscle without eating and you won’t lose fat while gorging yourself.
Anyway, 15 lbs of fat represents something like 45000 kcal more energy used than consumed. The key is to lift appropriate to your consumption level to preserve the lean mass you have while getting leaner.
Enough blathering, look into the T-Dawg diet and then pick any decent program you can maintain on whatever level of calories you choose to consume.
If you pick something with deads, squats, benches, chins and rowing, you’ll be fine…
Vroom
Thanks for the heads up, you made it really simple.
bump, so a friend can find it.
here is my own well dated list.
Training Frequency How Much, How Often? By Charles Poliquin
http://www.t-nation.com/readTopic.do?id=459656
Plain Talk Aerobics Don’t Work! By Nelson Montana
http://www.t-nation.com/readTopic.do?id=459271
The Top Seven Ways to F? Up in the Gym!
By Ian King
http://www.t-nation.com/readTopic.do?id=460377
The 1-6 Principle By Charles Poliquin
http://www.t-nation.com/readTopic.do?id=459575
The Lost Art of the Finisher By Chris Shugart
http://www.t-nation.com/readTopic.do?id=461842
Dawg School Basic training for beginners
http://www.t-nation.com/readTopic.do?id=460221
By Chris Shugart
Dawg School Basic training for beginners By Chris Shugart
http://www.t-nation.com/readTopic.do?id=460577
here is an important one!!!
The Lazy Man’s Guide to Stretching 15 minutes to (joint) freedom! by Ian King
http://www.t-nation.com/readTopic.do
?id=459832
Train Right for Your Type by Ian King
http://www.t-nation.com/readTopic.do?id=459692
A Thinking Man’s Guide to Sets and Reps by Charles Staley
http://www.t-nation.com/readTopic.do?id=459418
this is a nice one.
The Little Black Book of Training Methods by TC Luoma
http://www.t-nation.com/readTopic.do?id=459448
enjoy.
B.U.M.P.
bump
BUMP…god this is a useful thread
–whoisjohngalt
Cool post vroom. My only concern is that it may be a little too much for a beginner. Fitness is so overwhelming to a lot of average Joes/Janes. I think it should be emphasized that the most important thing, at least when starting out, is to just do it. If they don’t know about lifting or dieting, just get to the gym and do a few reps of what you know. Then as they start to learn themselves, then they can debate the benefits of super slow training v HIT.
Keep up the good work Vroom.
Starkmann
There is more bumps there then a Valtrex commercial
bumpity bump
Bump for Scarter1
Been lurking around this site a while, figured I’d finally drop a line! This was the first post I read on the site and I cant tell you how it changed my lifestyle. A friend of mine directed me to this website when he got me started in the gym. I started off here about 4 months ago at 150lbs, never having lifted in my life, and I had no idea that eating habbits were such a cornerstone in shaping your body the way you want… man was I in for a surprise. Now I’m pushing 175lbs (still in my bulking phase) and going strong for 190 until I cut.
Enough babbling on my part, this was just more to poke in and say hi… so hello!
-Alex