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  1. #1326
    M&S Power User Nezzy's Avatar
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    Quote Originally Posted by Avk111 View Post
    I'm aware of your advice and I'm very thankful ,however seemingly it didn't give me results so I have to trial and error different approaches.

    As for shifting to splits, technically, what makes it a bad idea ?


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    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  2. #1327
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    The trouble with splits is progression is slower, you could do a split but this is to advance for a beginner still should focus on compound movements but hey it is up to you what you decide to do but don't expect results over night


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  3. #1328
    Coming Up The Ranks Avk111's Avatar
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    Quote Originally Posted by GRIZZLY View Post
    The trouble with splits is progression is slower, you could do a split but this is to advance for a beginner still should focus on compound movements but hey it is up to you what you decide to do but don't expect results over night


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    Check this workout,

    https://www.muscleandstrength.com/wo...s-workout.html

    Its really nice and simple as well, although the reps. are a bit high.

  4. #1329
    M&S Power User Nezzy's Avatar
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    Quote Originally Posted by Avk111 View Post
    Check this workout,

    https://www.muscleandstrength.com/wo...s-workout.html

    Its really nice and simple as well, although the reps. are a bit high.
    Apart from anything else, it lacks squats, do not like.

    Pick a basic 5x5, do some curls on top if you have to (you don't). Spend the next 6 months concentrating solely on getting your squat, deadlift, bench and row bigger. When you can deadlift twice your bodyweight and squat something close, you will be bigger than you are now, guaranteed. Once you have a good basis of strength, then is a good time to work on becomming a bodybuilder, switch to a split if you like, isolate, burn, pump, superset, do whatever you want, but get strong first.

    The advantage with picking a 5x5 program (google: Stronglifts, starting strength, bill starr or Ice Cream Fitness.. they're all much the same) is that you know they work, everyone who has done these programmes has gained strength and muscle. If you aren't gaining strength and muscle after 6 months of one of these programmes, then there's something wrong with you, your diet, your commitment, your execution of the exercises or progression plan. You can't blame the programme if you use a programme that you know works.

    So stop making excuses, pick a 5x5, get to the gym, squat, deadlift, bench, press, row your way to a better body.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  5. #1330
    Coming Up The Ranks Avk111's Avatar
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    Quote Originally Posted by Nezzy View Post
    Apart from anything else, it lacks squats, do not like.

    Pick a basic 5x5, do some curls on top if you have to (you don't). Spend the next 6 months concentrating solely on getting your squat, deadlift, bench and row bigger. When you can deadlift twice your bodyweight and squat something close, you will be bigger than you are now, guaranteed. Once you have a good basis of strength, then is a good time to work on becomming a bodybuilder, switch to a split if you like, isolate, burn, pump, superset, do whatever you want, but get strong first.

    The advantage with picking a 5x5 program (google: Stronglifts, starting strength, bill starr or Ice Cream Fitness.. they're all much the same) is that you know they work, everyone who has done these programmes has gained strength and muscle. If you aren't gaining strength and muscle after 6 months of one of these programmes, then there's something wrong with you, your diet, your commitment, your execution of the exercises or progression plan. You can't blame the programme if you use a programme that you know works.

    So stop making excuses, pick a 5x5, get to the gym, squat, deadlift, bench, press, row your way to a better body.
    I dont understand whats a 5x5 , is this one considered 5 x 5 ?

    https://www.muscleandstrength.com/wo...e-program.html

    Also does this sort of routine build aesthetics for your overall body image ?

  6. #1331
    Time To Rebound! LayzieBone085's Avatar
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    5 sets for 5 reps on an exercise = 5 x 5
    Team ScoobyPrep

  7. #1332
    M&S Power User Nezzy's Avatar
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    Quote Originally Posted by Avk111 View Post
    I dont understand whats a 5x5 , is this one considered 5 x 5 ?

    https://www.muscleandstrength.com/wo...e-program.html

    Also does this sort of routine build aesthetics for your overall body image ?
    Yes and yes.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  8. #1333
    Coming Up The Ranks Avk111's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    5 sets for 5 reps on an exercise = 5 x 5
    Ok thanks (assuming its compound movements)

    Laziye can you check the thread with the injury and reply back please.


    Thanks

  9. #1334
    Coming Up The Ranks Avk111's Avatar
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    Quote Originally Posted by Nezzy View Post
    Yes and yes.
    By the way im looking forward to start the program given to me by fellow member Grizzly, it gives strength and its simple and not long which means I can focus better on mind muscle connection unlike the previous one where it was always hectic and tedious since every day was a different schedule and couldnt be able to note down my weight volume progress at times.

  10. #1335
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    Quote Originally Posted by Avk111 View Post
    By the way im looking forward to start the program given to me by fellow member Grizzly, it gives strength and its simple and not long which means I can focus better on mind muscle connection unlike the previous one where it was always hectic and tedious since every day was a different schedule and couldnt be able to note down my weight volume progress at times.

    It is an awsome routine hope you enjoy just remember it's 5x5 including warm ups only 3 work sets and as your a beginner keep the weight light / moderate to start and gradually build up each week, also make sure your form is good on every rep, just don't let your ego get ahead of you you don't wanna peak to soon


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    Big Basics why make it complicated

  11. #1336
    Coming Up The Ranks Avk111's Avatar
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    Quote Originally Posted by GRIZZLY View Post
    It is an awsome routine hope you enjoy just remember it's 5x5 including warm ups only 3 work sets and as your a beginner keep the weight light / moderate to start and gradually build up each week, also make sure your form is good on every rep, just don't let your ego get ahead of you you don't wanna peak to soon


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    What do you mean by warmup sets . I'm sorry I didn't understand


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  12. #1337
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    60% for 5 reps 80% for 5 reps of your working weight then obviously 3 sets at your working weight yes, so for example say your squatting 100kg it would look like this
    60kg x5reps 80kg x5 reps 100kg 5 reps, 100kg , 5 reps 100kg 5 reps when you get all 5reps with 100kg on all 3 sets you add weight to the bar next time you squat about 5 kg or 2.5kg it's up to you, if you can't get all 3 sets for 5 keep trying, if you can't get 12 reps outta 3 sets drop the weight about 10 kg and work back up, you get it


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  13. #1338
    Coming Up The Ranks Avk111's Avatar
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    Quote Originally Posted by GRIZZLY View Post
    60% for 5 reps 80% for 5 reps of your working weight then obviously 3 sets at your working weight yes, so for example say your squatting 100kg it would look like this
    60kg x5reps 80kg x5 reps 100kg 5 reps, 100kg , 5 reps 100kg 5 reps when you get all 5reps with 100kg on all 3 sets you add weight to the bar next time you squat about 5 kg or 2.5kg it's up to you, if you can't get all 3 sets for 5 keep trying, if you can't get 12 reps outta 3 sets drop the weight about 10 kg and work back up, you get it


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    Sounds a bit confusing , Ill read it more thoroughly.

    So the warmup is before every excercise ? or just the first one of the day ?

  14. #1339
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    2 warm up sets 3 working sets every lift


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    Big Basics why make it complicated

  15. #1340
    M&S Power User Nezzy's Avatar
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    light weight x 5 reps.... slightly heavier weight x 5 reps.... working weight x 5,5,5 reps

    I've lost track of which workout you're doing now, but assuming a standard 5x5 template, a workout may be:

    Squats. light x 5 medium x 5 heavy x 5,5,5
    Bench press. light x 5 medium x 5 heavy x 5,5,5
    Row. light x 5 medium x 5 heavy x 5,5,5
    Shower, go home.

    Start with a very light weight, add 5lbs or 2.5kg every session. Video yourself doing the lifts and upload to youtube, and link here so we can help you master proper technique.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  16. #1341
    Time To Rebound! LayzieBone085's Avatar
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    Quote Originally Posted by Avk111 View Post
    Sounds a bit confusing , Ill read it more thoroughly.

    So the warmup is before every excercise ? or just the first one of the day ?
    not confusing at all
    do a set that is easy
    do a set that is not too hard
    then try and grind 3 sets out that are hard.
    Team ScoobyPrep

  17. #1342
    Coming Up The Ranks Avk111's Avatar
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    Thank you everyone, im gratefull

  18. #1343
    Seasoned M&S Veteran WyomIAN's Avatar
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    Doug, Shaun, EKnight, Dave, Tifoli, and whoever else remains around here. I am, at this time, medically banned from using freeweights, but have completed a supervised, 4-month medical exercise program and cleared to begin a pslit of my choosing as long as it does not include freeweights, stairclimber, or running. I would like to return to D4DS, but I would need some sort of translation to machines, at least as close as possible. Is this something someone can help me with?
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    Just back this week from a non gym injury (knocked off my bike and broke my wrist, out for 7 weeks ) so started back at this last Monday and all I can say is WOW. Fantastic workout programme. Still need to build up strength in my chest but most of the rest I can do pretty much exactly as advised. Just wanted to say a big thanks again to Doug and to all the other guys here offering their expert advice and help. Thanks guys Will report my progress again in a few weeks.

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    Quote Originally Posted by Doug View Post
    We all have "days" where you dont feel you had a great session, but overloading the muscle definitely has an effect on the muscle and causes growth in the longer term
    Just back this week from a non gym injury (knocked off my bike and broke my wrist, out for 7 weeks ) so started back at this last Monday and all I can say is WOW. Fantastic workout programme. Still need to build up strength in my chest but most of the rest I can do pretty much exactly as advised. Just wanted to say a big thanks again to Doug and to all the other guys here offering their expert advice and help. Thanks guys Will report my progress again in a few weeks.

  21. #1346
    Regular Poster 0scar's Avatar
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    started this routine myself recently. So far I love the change in volume as i would normally work up in 6-8 rep range. One thing i have noticed since i started this routine is that I am waaay more hungry lol my diet sucks now, but im getting back on it next week.
    Making all KINDS OF GAINS!
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    Doug,

    I like this workout but I am wondering if the workout can be changed around? I ask because I thought that push/push exercises and pull/pull exercises were to be done on the same day? I am asking because I am new to this and have heard this from other gym rats and have been dong that type of workout for awhile. Don't bash me as I am learning... Thanks for your help..

  23. #1348
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by mudathlete View Post
    Doug,

    I like this workout but I am wondering if the workout can be changed around? I ask because I thought that push/push exercises and pull/pull exercises were to be done on the same day? I am asking because I am new to this and have heard this from other gym rats and have been dong that type of workout for awhile. Don't bash me as I am learning... Thanks for your help..
    Hi, welcome to the forum, you can change any workout to suit you personally, the workout works the way its published, many people around the world have fed back on the workout written, same as people who train in my gym. Feel free to change the workout if you so wish, but give it a go as its written, you will be pleased with the results it gives (as long as you have an adequate diet intake) Good luck with your training, let us know how you are getting on
    Doug

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  24. #1349
    Just joined M&S MoreMuscle's Avatar
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    Seems like a good workout... Will give it a try tomorrow

  25. #1350
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    Great try!! Thanks for sharing. I do want to gain some weights to look better in clothes

 

 

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