Nice clip. Thank you!
You claim that your numbers are weak in relation to your efforts then claim that short, infrequent workouts work best. No offense, but you don’t know what works for you and your numbers are quite low. I’d recommend a 4 day upper/lower split focused on progression with some conditioning thrown in at the end of 3-4 of those sessions. This site has literally hundreds of programs that fit that description. Do that and don’t eat like an idiot and you’ll wind up where you’re trying to go.[/quote]
OK, thanks for your input.
Seriously, you tried starting strength for three weeks and then gave up. Because you were “too intense”, yeah right. I think you’re just weak minded and delusional about yourself. You could have just taken some weight off the bar and continued, but oh no my poor knees, so lets immediately drop the program, it must be the program. And it couldn’t have been the exercises because, as you claim, you’re experienced with those, I think you’re just a quitter. It’s obvious from your posts that you’re not knowledgeable about training. The only positive thing I see is that you realize you need to change, but then you’re resistant to that. You’ve had some great advice so far, now it’s time to do something with it and not whine and excuse yourself. I would advice you pick a beginners program (because you are a beginner), maybe do something like Paul Carter’s BaseBuilding, which has some good autoregulation aspects, and then actually stick with it and have some perseverance. Adjust intensities as needed and see a specialist if you think you have some real health issues.If every time I had an injury or irritation and then quit my programs I would have been just like you, weak and fat. People end up weak and fat because of lifestyle and/or health issues. You live a certain way, you end up looking a certain way. Deal with reality and make the change. This isn’t debate club, this is a training forum.[/quote]
I respect your opinion. Thanks for the program recommendation, I will check it out.
Wait, what is the point of a forum other than debating different topics?!
Umm… issue is probably with diet, sleep schedule, other lifestyle factors (stress, excessive binge-drinking), or a lack of balls…[/quote]
Diet? At the moment my diet sucks, yes. Sleep? Nope, I get at least 8, sometimes 9 hours a day. Stress? Haha, I am a fucking undergraduate. Drinking? I only drink water, I hate anything with alcohol in it. Balls? Hm… Maybe. I suffered from gynecomastia a few years back. Before I had surgery doctors tested my hormone levels. As it turned out my testosterone levels were slighlty below average while estrogen levels were slightly elevated. Overall nothing to worry about, though. I think my balls are not the problem.
You did it wrong. You shouldn’t be doing anywhere near your max lifts in week 2 or 3. The program should still be easy (well, moderate not easy) Start with an EMPTY bar, go from there. What’s the fear? +360lbs in 3 months not enough for you? Take 2 steps back so you can take 5 forward. You need to establish consistency for months first. If your knees were hurting then chances are your form was fucked, this will also help dial in your form. I would also wonder if more than once a week was smashing you because you over did the intensity, the low base will also help you build up your resilience[/quote]
In combination with magick’s, this is by far the most helpful post. Thanks again, tsantos! I did not realize it at that time. I thought the fairly low volume of 3 x 5 for each lift would still allow me to lift with moderate to high intensity. Does Rippetoe mention something
about intensity in Starting Strength? If so could you please tell me the page?
What is the fear?
“Weight training components (intensity, duration, frequency) are somewhat inversely proportionate to one another (IDF). This model suggests that if one component is decreased, increasing one or both of the other components may make up for this loss. For example, by training each muscle group every 4 days instead of every 3 days (decreased frequency), the number of exercises or sets may be increased (increased duration), or the amount of weight may be increased (increased intensity). Intensity is the least forgiving of the three components, if intensity is decreased for a time, strength and muscle mass gains will likely deteriorate. Increasing frequency or duration cannot make up for a decrease of intensity. When frequency decreases to a point, detraining begins to occur and less progress can be made” - James Griffing, ExRx.net.
But I said I would welcome other parameters. But before I give it a shot: Keep in mind that I want to cut some body fat first. Would you still recommend Starting Strength and starting with an empty bar?
You said your diet is good, but I’m skeptical. Please list your typical days meals complete w/ peri-nutrition and macros. [/quote]
Where did I mention that my diet was good? Please quote!