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    Default 2 months in

    Hey again guys,
    So I've been lifting now for 4 weeks or so and I'm looking to for some advice.
    My current routine is going well and week on week I'm lifting heavier and heavier, so I must be doing something right.
    My routine is as follows,
    5-10 min warmup walk on the treadmill
    Squats 3 sets of 8-12
    Pullovers 3 sets of 8-12
    Military press 3 sets of 8-12
    Bench press. 3 sets of 10-12
    Bicep curls. 3 sets of 8-12 super set with reverse grip curls 6-8
    Dead lifts. 3 sets of 8-12
    Bent over bb rows. 3 sets of 8-12
    Shrugs. 3 sets of 10-12
    Side bends. 3 sets of 10
    Reverse crunches 3 sets of 20
    Planks 3 x 30 secs

    I do this on Mondays, Wednesdays and Fridays and cheat eat only once a week on a Saturday night.
    I currently eat 3300 calories a day and I'm firming up and losing a bit of fat/putting a bit on, tbh it changes every week.
    So I'm looking to build muscle and I'm ready to learn more and really enjoying all the working out.
    I can go as often as I like to the gym, usually between 5-7 am
    I've heard that your body adapts all the time so should I change things up soon or carry on lifting heavier and heavier
    any input and advice you have would be great.
    Cheers Louis

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    If its work then ride it out
    I would highly suggest Starting Strength for a beginner lifter, reduce the volume a bit and focus on the big 3 as you are doing.
    Do not keep yourself to one rep range and focus on proper form and range of motion.
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    At the start just try and keep your form spot on and increase strength. As said above, try and focus on increasing your weights on the 3 major exercises (squat, deadlift and bench). As for your diet, just try and keep it clean, less sugar, more greens. Do you consider your macros?

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    Quote Originally Posted by ElliotGraham94 View Post
    At the start just try and keep your form spot on and increase strength. As said above, try and focus on increasing your weights on the 3 major exercises (squat, deadlift and bench). As for your diet, just try and keep it clean, less sugar, more greens. Do you consider your macros?
    Hi, thanks guys,
    Yeah I've done lots of reading and I'm concentrating on form and not cheating, I currently eat at 40% carbs 40% protien 20%fat but further research I've done has suggested that my protein intake might be to high and I should be consuming more carbs.
    I've been taking photos from week 0 until now and I can definitely see a change in my appearance.
    My diet has totally cleaned up, November 2013 I was almost 17 st, now after lots of running, clean eating( I even lost in Xmas week) mainly half marathons I'm 13 st 3.
    I've lost some muscle for sure but now I'm dedicated to lifting.

  5. #5
    Time To Rebound! LayzieBone085's Avatar
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    1g/lb of protein at least 20% fats rest carbs. 1g/lb is fine
    If you are cutting which you are trying to lose some weight a touch more protein may be ok, but again do what you feel is comfy

    If you are losing strength take caution that is a red flag while cutting, make sure you are refeeding or taking cheat meals which can help fatloss/weightloss by spiking t3, leptin and hormone levels and increasing your metabolism for short periods of time.


    If Cutting Read the following:

    http://www.bodyrecomposition.com/fat...ss-part-1.html
    http://www.bodyrecomposition.com/fat...ss-part-2.html

    I highly suggest you read here regarding your diet:

    http://www.bodyrecomposition.com/fat...ts-part-1.html
    http://www.bodyrecomposition.com/fat...ts-part-2.html

    And also my article regarding fatloss on the site:

    http://www.muscleandstrength.com/for...Look-Your-Best
    Last edited by LayzieBone085; 09-18-2014 at 08:40 PM.
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    In terms of "mixing it up" I'd keep doing that set of exercises, the only thing you would worry about changing should be your rep ranges and the order occasionally although always start with the biggest compound lifts. You'll only really progress of you keep hammering away at the muscles with like exercises, sure mix up grips and angles a bit and rep ranges but to make real gains you have to work past the beginner gains which are mostly to do with neurological adaptation and you learning how to do the lifts. After a couple of months the real strength work begins. This is when gains slow and often people assume they need to change their workout, what they really need is to crank up the intensity. Just keep hammering away each week trying to either get more reps or add weight to the bar. Good luck.

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    Try this:

    5-10 min warmup walk on the treadmill (walking or cycling to the gym is fine)

    Squats - 3 sets of 8-12
    Overhead press 3 sets of 8-12
    Bench press - 3 sets of 10-12
    Dead lift - 3 sets of 8-12
    Bent over bb rows - 3 sets of 8-12
    Pull-up\chin up variant - 3 sets of 10-12 (or failure)
    Dip variant



    Optional:

    Reverse crunches - 3 sets of 15
    Planks - 3 x 30 secs


    Dropped exercises:

    Pullovers 3 sets of 8-12
    Side bends. 3 sets of 10
    Bicep curls. 3 sets of 8-12 super set with reverse grip curls 6-8
    Shrugs. 3 sets of 10-12

    -Note the bold for slight addition or modification of better exercises.

    -The optional exercises are abdominal exercises. The reason being that if you perform exercises standing, you may find that your abdominals do just fine without direct action - for now.

    -The dropped exercises are not necessary at your early stage. In fact, they may never be needed.

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    Quote Originally Posted by ElliotGraham94 View Post
    At the start just try and keep your form spot on and increase strength. As said above, try and focus on increasing your weights on the 3 major exercises (squat, deadlift and bench). As for your diet, just try and keep it clean, less sugar, more greens. Do you consider your macros?
    This isn't the only method for improving. Different tempo, rep ranges, rest periods and differing angles\grips may be far more productive.

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    Should maybe through this into a different thread, but: Darren, what's the difference between a military press and an overhead press, I've always used the terms interchangeably.
    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

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    Quote Originally Posted by Nezzy View Post
    Should maybe through this into a different thread, but: Darren, what's the difference between a military press and an overhead press, I've always used the terms interchangeably.
    Military press = feet together.

    Press = feet shoulder width.
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
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    Quote Originally Posted by Got2squat View Post
    Military press = feet together.

    Press = feet shoulder width.
    This, you won't be getting a reply from Darren lol
    "Stand your ground...remember...you're a monster too"

    Weight 200 from 210
    Best gym lifts
    Bench 155 -> 270 -> 315
    Squat 175 -> 345 -> 395
    Deadlift 205 -> 410 -> 485
    Overhead press 135 -> 175 -> 205

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    Quote Originally Posted by RiujinZero View Post
    This, you won't be getting a reply from Darren lol
    He'll reply in the morning, doesn't spend all day on here like some of us. The feet together thing doesn't sounds right, I can't find anything on Google to back that up.
    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

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    Quote Originally Posted by Nezzy View Post
    He'll reply in the morning, doesn't spend all day on here like some of us. The feet together thing doesn't sounds right, I can't find anything on Google to back that up.
    Hes banned
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    Yes look at your diet next! Overall you are healthier for crushing it at the gym and that is excellent. You will have a hard time meeting specific goals like gaining muscle or losing fat without combining nutrition and exercise. How quickly you want to see results will determine how dramatic of changes you need to make in your diet. If you are ok with a longer period and want to make less drastic changes then track your calories (carbs, fat, protein) for 2 weeks then adjust. Example: if you find you are at 65-70% of diet in carbs the adjust back 5-10% offsetting with fat or protein and track for another two weeks. If you want to lose fat you will want to see overall intake and may have to just eliminate the 5-10% to get to a calorie deficit. Keep going 2 weeks and adjust until you see results you like. Post tracking here for more feedback. If you want faster results then pick a ratio like 40% carb, 40% protein, 20% fat and build your diet to match.
    Health and Fitness Nut! I have written a Free nutrition report that I would love some feedback on - You will not hurt my feelings!

    http://www.massivemuscles.gr8.com

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    Quote Originally Posted by LayzieBone085 View Post
    Hes banned
    Have the mods finally accepted that his decent advice is far outweighed by his endless flaming? I'm quite glad.

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    Quote Originally Posted by Nezzy View Post
    He'll reply in the morning, doesn't spend all day on here like some of us. The feet together thing doesn't sounds right, I can't find anything on Google to back that up.
    http://en.wikipedia.org/wiki/Military_press
    7/6/2015
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    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
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    Quote Originally Posted by Got2squat View Post
    Military press = feet together.

    Press = feet shoulder width.
    This is correct. Many people fail to realise the subtle difference between these specific exercises.

    To answer this in full, the Military press requires the feet to be together throughout the exercise. The exercise also calls for the use of a barbell and for the range of motion to be from upper chest to arms locked overhead. The knees must remain straight and locked - no leverage as in a push-press. Additionally, the exercise must be performed standing. Therefore, there is no such exercise as the seated Military press.

    The overhead press in contrast can be modified in many ways:

    Equipment used - dumbbells, kettle bells, barbell, weight plates, etc.
    Standing position - knees bent, knees straight, wide foot stance, narrow foot stance, staggered stance, etc.
    Overall position - standing, seated, kneeling, etc.
    Range of motion - upper chest start, chin start, ears start, locked finish, half-range finish, etc.
    Arc - equipment brought together, equipment flaired outwards, etc.

    In other words, you can do as you please with the overhead press. The Military press is far stricter. Attention!

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    I totally agree!

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    Thanks for all the input guys,
    I'll keep going and going, tracking results and trying different things as suggested.
    Feet together and legs straight! Standing!
    Cheers
    Louis

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    Quote Originally Posted by Louhock View Post
    Thanks for all the input guys,
    I'll keep going and going, tracking results and trying different things as suggested.
    Feet together and legs straight! Standing!
    Cheers
    Louis

    Actually, that is only the requirement of the Military press. I think you may be better off using a general overhead press. It's provides more overall, which as a beginner is better for you.

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    M&S Power User Nezzy's Avatar
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    Quote Originally Posted by clab View Post
    This is correct. Many people fail to realise the subtle difference between these specific exercises.

    To answer this in full, the Military press requires the feet to be together throughout the exercise. The exercise also calls for the use of a barbell and for the range of motion to be from upper chest to arms locked overhead. The knees must remain straight and locked - no leverage as in a push-press. Additionally, the exercise must be performed standing. Therefore, there is no such exercise as the seated Military press.

    The overhead press in contrast can be modified in many ways:

    Equipment used - dumbbells, kettle bells, barbell, weight plates, etc.
    Standing position - knees bent, knees straight, wide foot stance, narrow foot stance, staggered stance, etc.
    Overall position - standing, seated, kneeling, etc.
    Range of motion - upper chest start, chin start, ears start, locked finish, half-range finish, etc.
    Arc - equipment brought together, equipment flaired outwards, etc.

    In other words, you can do as you please with the overhead press. The Military press is far stricter. Attention!
    Cheers Darren.
    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

 

 

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