Training program or not?
Discussion
Hi all
I've been weightlifting for about a year now and have made some ok gains. Nothing amazing but still happy.
I like to balance my weights with cardio because I want to feel healthy so I do running and the odd thai boxing class once a week. I just have a feeling that my gains will start to slow down soon as I'm not building muscle fast as it is so I don't want to be wasting hours and hours in the gym when I could be benefitting more and building muscle fast.
I'm not going to waffle on an awful lot but I was just wondering if anyone follows a specific training program like 5x5 strong lifts? I attempted to follow strong lifts but one of the workouts was dead lifts which I try to avoid due to a bad back.
I basically make up my own workouts in the gym. I work different muscle groups on different days to allow recovery and try to do 5 different machines/weights for that muscle group and tend to do on average 5 sets of 10 reps or 4 sets on a higher weight.
How does this sound to people? Sorry if this doesn't sound clear cut.
Thanks
Michael
I've been weightlifting for about a year now and have made some ok gains. Nothing amazing but still happy.
I like to balance my weights with cardio because I want to feel healthy so I do running and the odd thai boxing class once a week. I just have a feeling that my gains will start to slow down soon as I'm not building muscle fast as it is so I don't want to be wasting hours and hours in the gym when I could be benefitting more and building muscle fast.
I'm not going to waffle on an awful lot but I was just wondering if anyone follows a specific training program like 5x5 strong lifts? I attempted to follow strong lifts but one of the workouts was dead lifts which I try to avoid due to a bad back.
I basically make up my own workouts in the gym. I work different muscle groups on different days to allow recovery and try to do 5 different machines/weights for that muscle group and tend to do on average 5 sets of 10 reps or 4 sets on a higher weight.
How does this sound to people? Sorry if this doesn't sound clear cut.
Thanks
Michael
Couple of thoughts:
-deadlifts may improve the health of your back but get advice from a PTer not a strange on the interweb
-my understand is that a basic stronglifts-type programme incorporating compound lifts will get you strong and help with your muscle size and can only be a good thing if you later move to a hypertrophy routine
-eat more!
-deadlifts may improve the health of your back but get advice from a PTer not a strange on the interweb
-my understand is that a basic stronglifts-type programme incorporating compound lifts will get you strong and help with your muscle size and can only be a good thing if you later move to a hypertrophy routine
-eat more!
I'm with hoofy.
Depending on what you mean by a bad back, deadlifts and the other compound lifts will improve strength and therefore reduce some back issues. Get advice from either a doctor or decent sports physio before assuming the worst.
Starting Strength, StrongLifts, Bill Starr, All Pro, etc are all excellent beginners programs and will maximise gains in the shortest time. Nothing is instant, it'll still take months and years but you'll see and feel measurable improvements within weeks.
If you don't have a program or plan you will not progress beyond initial noob gains which it sounds like you may've enjoyed.
Depending on what you mean by a bad back, deadlifts and the other compound lifts will improve strength and therefore reduce some back issues. Get advice from either a doctor or decent sports physio before assuming the worst.
Starting Strength, StrongLifts, Bill Starr, All Pro, etc are all excellent beginners programs and will maximise gains in the shortest time. Nothing is instant, it'll still take months and years but you'll see and feel measurable improvements within weeks.
If you don't have a program or plan you will not progress beyond initial noob gains which it sounds like you may've enjoyed.
As with the above, you also need to set out a plan. Get it written down on a notebook or on your phone and take it with you to the gym. Add progression so that every time you repeat an exercise you're doing 1 more rep or 0.5 more kg etc. Follow the plan religiously. Do not deviate unless you get really bored, in which case come up with a new routine, but you really should be sticking to a routine for at least 6 weeks (6 muscle group sessions).
These are the progressive principle and the overload principle. Google them, you might find interesting reading.
These are the progressive principle and the overload principle. Google them, you might find interesting reading.
As a beginner it's very easy to read too much.
Start and complete a recognised program before you try to reinvent the wheel. There's no way you'll do better than an experienced expert like Mark Rippetoe by reading a few blogs or articles on the internets.
None of them are perfect and all of them have their detractors but they are popular because they are effective. You, me and your £20/hour PT do NOT know better.
Start and complete a recognised program before you try to reinvent the wheel. There's no way you'll do better than an experienced expert like Mark Rippetoe by reading a few blogs or articles on the internets.
None of them are perfect and all of them have their detractors but they are popular because they are effective. You, me and your £20/hour PT do NOT know better.
Afternoon All,
Thank you for your responses I really appreciate it. Im going to find a decent program to follow. For like some of you have stated you can read up on too much and make your head spin. It’s really a case of when I should move on to another workout program and it’s difficult for me to choose a program when im in between a beginner and intermediate if that makes sense? Im sure some of you would say beginner which is fair enough.
My back problem is believed to be muscular pain. I have a constant knot in the right side of my back and I know that I idont help myself with posture etc. I did try dead lifts and for the next few days after I had some serious aches on my back which was probably a mixture of DOMS and aggravating my back so there was the advantage of probably strengthening my back a little.
Thanks LordGrover I will have a look at the programs that you have suggested.
Thank you for your responses I really appreciate it. Im going to find a decent program to follow. For like some of you have stated you can read up on too much and make your head spin. It’s really a case of when I should move on to another workout program and it’s difficult for me to choose a program when im in between a beginner and intermediate if that makes sense? Im sure some of you would say beginner which is fair enough.
My back problem is believed to be muscular pain. I have a constant knot in the right side of my back and I know that I idont help myself with posture etc. I did try dead lifts and for the next few days after I had some serious aches on my back which was probably a mixture of DOMS and aggravating my back so there was the advantage of probably strengthening my back a little.
Thanks LordGrover I will have a look at the programs that you have suggested.
Callismichael said:
My back problem is believed to be muscular pain. I have a constant knot in the right side of my back and I know that I idont help myself with posture etc. I did try dead lifts and for the next few days after I had some serious aches on my back which was probably a mixture of DOMS and aggravating my back so there was the advantage of probably strengthening my back a little.
No., You have a posture problem and possibly severe. Stop all thoughts of getting bigger and stronger and concentrate 100% on fixing this first. Get diagnosed. Get a posture assessment done.NB: btw never listen to cowboys.
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