For all you guys wanting to gain muscle, size, etc.

[XboxRocks1991]

Re: For all you guys wanting to gain muscle, size, etc.

Here is my new program (adjusted Rippetoe's Starting Strength template)

Program (5 warmup sets before each exercise proportionally progressing from repping the bar to my actual work-sets listed below)

Monday
5 minutes on the exercise bike
Squat 3x5
Bench Press/Press 3x5 (Bench Press this Monday, Press next Monday)
5x10 weighted Back Extensions
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps/Chin-ups: 3 sets to failure, unweighted (weighted Chin-ups this Monday, unweighted Chin-ups next Monday)
5x12 weighted Crunches
20 minutes GPP (rowing machine)

Wednesday
5 minutes on the exercise bike
Front Squat 3x3
Press/bench press 3x5 (Press this Wednesday, Bench Press next Wednesday)
Deadlift 1x5/Powerclean 5x3 (Deadlift this Wednesday, Power Clean next Wednesday)
5x12 weighted Crunches
20 minutes GPP (rowing machine)

Friday
5 minutes on the exercise bike
Squat 3x5
Bench press/press 3x5 (Bench Press this Friday, Press next Friday)
Pull-ups: 3 sets to failure unweighted/Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps (unweighted Pull-ups this Friday, weighted Pull-ups next Friday)
5x12 weighted Crunches
20 minutes GPP (rowing machine)

[Kruza]

Re: For all you guys wanting to gain muscle, size, etc.

Nice routine, XboxRocks1991.

How much do you like doing power cleans? I heard and read that this is a terrific exercise to do for many reasons, but I had never tried them for myself. I may give a go of this exercise whenever I get back to working out in a gym again.

Kruza

[Blueblood53]

Re: For all you guys wanting to gain muscle, size, etc.

I'm just now beginning to work out.I'm wanting to get in-shape. I can curl pretty good, but I just can't Bench Press to save my life.

What would be some good advice to gain chest strength, or even upper body strength for that matter.

[colkilla]

Re: For all you guys wanting to gain muscle, size, etc.

Nice routine, XboxRocks1991.

How much do you like doing power cleans? I heard and read that this is a terrific exercise to do for many reasons, but I had never tried them for myself. I may give a go of this exercise whenever I get back to working out in a gym again.

Kruza

power clean is great for your explosive movements (read jumping in basketball or tackling in football) but be sure to work your technique before you hit it hard. the movement can cause injury if you aren't doing it properly...

[Feared]

Re: For all you guys wanting to gain muscle, size, etc.

I'm just now beginning to work out.I'm wanting to get in-shape. I can curl pretty good, but I just can't Bench Press to save my life.

What would be some good advice to gain chest strength, or even upper body strength for that matter.

Try repping a good amount of push-ups... (pull-ups as well) if you can.

Also when benching start off small, and work your way up. I see too many people that try to be champs and lift waaay more weight then they should/can and end up doing ineffective exercises with bad form... that could potentially injure them.

Swallow the pride and take some plates off just because the guy before you was benching 225, doesn't mean you will be able to just yet.

[matt8204]

Re: For all you guys wanting to gain muscle, size, etc.

Try repping a good amount of push-ups... (pull-ups as well) if you can.

Also when benching start off small, and work your way up. I see too many people that try to be champs and lift waaay more weight then they should/can and end up doing ineffective exercises with bad form... that could potentially injure them.

Swallow the pride and take some plates off just because the guy before you was benching 225, doesn't mean you will be able to just yet.

Exactly. And it's nothing to be ashamed of. We all had to start somewhere. Hell, just by showing up to the gym and making an effort, you're doing better than 90 percent of the people in this country who probably haven't worked out in years or decades. Just try to get a little better during every workout. Try to sneak in an extra rep and/or set or add a few pounds each time. And don't forget to EAT! You need protein if you want to build serious muscle.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

Exactly. And it's nothing to be ashamed of. We all had to start somewhere. Hell, just by showing up to the gym and making an effort, you're doing better than 90 percent of the people in this country who probably haven't worked out in years or decades. Just try to get a little better during every workout. Try to sneak in an extra rep and/or set or add a few pounds each time. And don't forget to EAT! You need protein if you want to build serious muscle.

Yeah I remember taking a year off and it was like I was 15 again. As dont equate a persons overall strength with one lift.

[XboxRocks1991]

Re: For all you guys wanting to gain muscle, size, etc.

I actually really enjoy power cleans. They workout the entire body and are a great challenge. I feel that technique is hands-down important in this lift because frankly you always "feel" like you could do more but its the form that keeps you from actually repping it. Make sure you find someone to watch your form and to be sure your doing the right movements if you dont know how to do it. Take a look at some videos and read some step-by-step instructions they help a ton (goes with any lift really), if you unsure of yourself or it doesn't feel right get a camera and videotape yourself put it on youtube.

ColKilla is spot on. Its great for "explosion" type movements. I am a big fan of Olympic lifts and their variations (Snatch and Clean and Jerk), after this program is complete, I plan on doing Bill Starr/Madcow's 5x5 and probably adjusting it to include the O-lifts. I like the challenge, dont get me wrong hitting 200 on bench the first time was a great challenge, but on the O-lifts you just feel 10 times better when you hit your goals. You just have to experience it to know what im saying.

My power clean max is 185 and my snatch is 125 (sorta questionable form on the snatch).

[Blueblood53]

Re: For all you guys wanting to gain muscle, size, etc.

Thnaks for the responses guys.

I've been eating alot of Protein lately and doing push-ups, so hopefully I can gain some Chest muscles.

I've been out of shape for most of my life, and I'm going to be a Senior this year, so I'm really wanting to get in shape before I go off to College.

[Kruza]

Re: For all you guys wanting to gain muscle, size, etc.

power clean is great for your explosive movements (read jumping in basketball or tackling in football) but be sure to work your technique before you hit it hard. the movement can cause injury if you aren't doing it properly...

I actually really enjoy power cleans. They workout the entire body and are a great challenge. I feel that technique is hands-down important in this lift because frankly you always "feel" like you could do more but its the form that keeps you from actually repping it. Make sure you find someone to watch your form and to be sure your doing the right movements if you dont know how to do it. Take a look at some videos and read some step-by-step instructions they help a ton (goes with any lift really), if you unsure of yourself or it doesn't feel right get a camera and videotape yourself put it on youtube.

ColKilla is spot on. Its great for "explosion" type movements. I am a big fan of Olympic lifts and their variations (Snatch and Clean and Jerk), after this program is complete, I plan on doing Bill Starr/Madcow's 5x5 and probably adjusting it to include the O-lifts. I like the challenge, dont get me wrong hitting 200 on bench the first time was a great challenge, but on the O-lifts you just feel 10 times better when you hit your goals. You just have to experience it to know what im saying.

My power clean max is 185 and my snatch is 125 (sorta questionable form on the snatch).

This is good stuff regarding power cleans. Thanks for your input, guys.

Kruza

[Watson]

Re: For all you guys wanting to gain muscle, size, etc.

Well tomorrow Marks the beginning of the Iron Eagle.

Wednesday We Max on Clean (Shooting for 200+) ( I suck lol) and 3 800's after we do 5 sets of 40 yard Tires

Thursday We Max Squat (Shooting for 315+) and the running is relatively light light that day, We run 70 and walk 30, then start again x3 times, and 5 Bleacher Circuits (Run bleaches on both sides, jog the endzones.)

Friday is Hell. Max Bench (Shooting for 250+*) 3 Bleacher Circuits, 3 70/30's, 5 40 yrd Tires. We finish off with a 1600, full sprint.



Our Reward? Pride. pffftttt


*If I can get 200, 250, 300 I get first choice on everything when equipment is handed out. Yayyy.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Day 2 of getting back on track.

For 2-3 weeks I slacked big time due to moving and graduating. Now I'm back on a schedule and I'm feeling good about my diet and workouts.

[Jonesy]

Re: For all you guys wanting to gain muscle, size, etc.

Home gym's kick *** don't they. I can't go back to tools prancing around in lycra posing in the mirror and vega boys music now that I have my own home gym aka "the sanctuary".

I did 5k of hill running at 5.30am this morning. Nearly killed me but i felt great after doing it and I can see my fitness levels improving by the day!

[stiffarmleft]

Re: For all you guys wanting to gain muscle, size, etc.

P90x ab ripper is no joke, can any of you guys get through every exercise. I could only do about 10 per exercise. Hopefully by the end I'll be able to keep up.

[Trevytrev11]

Re: For all you guys wanting to gain muscle, size, etc.

P90x ab ripper is no joke, can any of you guys get through every exercise. I could only do about 10 per exercise. Hopefully by the end I'll be able to keep up.

I just finished up week three of P90X, so I've gone through Ab Ripper X about 9 times (3 x a week for 3 weeks). I'm on recovery week this week, so luckily no Ab Ripper for the next 7 days.

At first, it was tough, but for the most part I keep up with all of the excercises (even got my hands up for in and outs and bicycles ). I'll take an occasional break, usually for one or two reps, but not too much any more...I even do the bonus reps on the Mason Twists as the end...absoltely brutal. The workout is hard as it is, but with the full P90X, it is tacked on to the end of an hour long workout and it's even more tiring.