I want to start off by saying that I actually think I don’t have any unique information. Nearly all the information I’ve shared on this board is a regurgitation or application of what I’ve been taught in school or by myself through reading books and articles and attending seminars or a description of what I’ve seen. I REALLY appreciate the compliments given here, but sometimes I think to myself that I know some stuff and I really love nutrition and fitness, but I don’t think I have anything special to offer. But then again–and I actually believe this–at this point in time, there is nothing new! Most of the greatest powerlifters and bodybuilders were around before the internet and achieved things with their seemingly antiquated methods. I think perhaps there is new application or “packaging” or branding of older fitness endeavors, such as Crossfit, a form of metabolic conditioning; or Zumba, a dance system as a form of exercise; or those Insanity-style bodyweight routines that can be done at home; or 5/3/1, Jim Wendler’s system.
Anyway, as I said elsewhere on this board, last year I got the lifting addiction again and wanted to compete this coming May. I really wanted to just do one show and powerlifting meet in my life, just for personal reward and fun, before I get married and have a kid later on. However, because of the nature of my job (nothing to do with the profession, but the environment I work in right now) and some other things I want to do with my life, I realized competition isn’t in store for me. It’s not as if I’d do any sort of damage in natural bodybuilding or powerlifting; I just wanted to experience it. I highly regret not competing in my mid 20’s. For all those who can juggle life, competing, and work, I don’t know how you do it, and I applaud you.
So, right now I’m just back to “general fitness”, “keeping in shape”, and will soon likely be joining a Crossfit gym for a change of pace. However, I’ve been a hardcore bodybuilding fan since 16 years old and always will be. I’m actually attending the Metropolitan Bodybuilding Championships, sponsored by “The Mecca”, Bev Francis’s Powerhouse, and will be meeting up with a former T-mag contributor. So yeah, some might from now on say, “Brick’s not serious”, but I am very serious about staying healthy and fit for my whole life.
Anyway, the first routine I ever did was a HIT- or ACSM-style full body, beginner’s routine that I got out of Muscle & Fitness magazine. It was done three days per week and if I recall correctly, it went something like this, all done for 2 sets of 8 to 12 reps:
Squats
Leg curls
Back extensions
Bench press
Lat pulldowns, pullups, or chinups
Bent over row
Curls
Tricep pressdown
Calf raises
Crunches
After I did that for some time, I went onto a full body Bill Starr 5 x 5 routine. I read Bill’s column in Ironman magazine religiously. I think it went something like this:
Day 1 (Heavy)
Squats: 5 x 5
Bench Press: 5 x 5
Deadlift: 5 x 5
Two assistance exercises for 2 to 3 sets of 8 to 12 reps
Day 2 (Light)
Squats 5 x 5 (50 pounds lighter than heavy day)
Overhead press 5 x 5
Bent over row 5 x 5
Two assistance exercise for 2 to 3 sets of 8 to 12 reps
Day 3 (Medium)
Squats 5 x 5 (20 pounds lighter than heavy day)
Incline press 5 x 5
Good mornings 5 x 5
Two assistance exercises for 2 to 3 sets of 8 to 12 reps
During college and early 20’s, although I kept active, I didn’t take lifting so seriously because I found it damn near impossible to stay consistent.
I’m going make different posts to break things up as I explain more.