Weightlifters/bodybuilders

[Black&Tan]

Any weightlifters/bodybuilders on the forum?

I'm just getting back into it after a two month break due to a severed tendon in my right hand.

I consider myself a novice. After two years of dabbling at the gym, I spent three months on Rippetoe's starting strength program and learned how to eat a disgusting amount of food. Within three months I made these gains:

All weights are three sets of five reps:

Squat: 180 -----> 295
Bench: 100 -----> 170
Press: 80 -------> 130
Pullups: <1 -----> 8

Also 1x5 Dead: 180 ------> 325

Not breaking any records with these numbers by any means, but I was pretty pleased with my progress. I'm 36 and this was my first time seriously devoting effort weight training. People definitely started noticing.

I lost about 20% off all my numbers after two months out, but I'm convinced I can get back up to where I left off within a month.

I'd like to hear from other members about their gains, the programs they use, and what's worked for them/hasn't worked for them.

[gsxrboy]

I am 39 5'7" and programmed hopped which resulted in no gains. I finally found a program that made sense, burnt fat and increased my size at the same time. My six pack is coming in and my last dead lift was at 275lbs. That was not my max, but since I was alone at the gym, I didn't want to push it. I am following www.jasonferruggia.com program and diet and the results are unbelievable. This is the first time I am making gains like this, and I am constantly improving and so far, no injuries.

Pullups I can do 15 or so, depending on what I am working on that day. Usually I do 10 pullups for 5 sets. I don't know what my bench is yet, since the program I am on does not focus on that. But my squat is improving on a weekly basis and so far I am at 315 and climbing.

[bespurcell]

This is a good workout to increase your bench.http://www.timinvermont.com/fitness/benchpgm.htm I got my bench up to 375 x 1 doing this workout off and on. You have to change up your workout ever 6-8 weeks or whenever you stop seeing gains. ie: instead of doing 3 sets of 12 with a light weight do 4-5 sets of 3-6 reps with as much weight as you can and barely get the last rep. Also creatine is a good supplement. I would take it about 30 mins into my workout mixed with about 12-16oz. of Kool-aid. That is the only time I would drink Kool-aid though. Because at that point in your workout your muscles are depleted of carbs and this works really well as a pick me up. This also helps get the creatine in your muscles. I would also drink some whey protein mixed with milk as soon as I finished working out. Having said all that. I haven't worked out in over 5 yrs. :(

[Black&Tan]

I've heard from people that you need to change up your workout every 6-8 weeks, but that's not my experience. I was adding weight to the bar every workout for three months before my injury and felt that I had probably another three months of gains left before I would plateau.

I do think that you should switch programs after you stop making gains for a while, just haven't gotten to that point yet.

I totally understand about taking years off. I lifted in college stopped after I graduated for about 5 years too. It's hard to get back into it. There's always an excuse not to go.

For myself, I I had to set a date and ease back into it . That first workout sucked and I was sore as hell for the next two days, but after a while you get into a routine and you start seeing gains and it helps keep you going.

[bespurcell]

Yes when you first start working out you can use the same workout for quite a while. The 6-8 weeks is more for after you start hitting plateaus.

[gsxrboy]

There are certain workouts that should be the staple of everyone's program. Dead lifts and squats develop so many parts of the body and increases both your strength and size. Want bigger biceps, squat, want a bigger back, deadlift. If you want to develop a certain body part that women will find attractive, develop your back, that is the first thing women see.

There should also be a de-loading phase every 4 weeks, this will help with recovery and increasing your mass by allowing the muscles time to grow. During your recovery do the same program but with about 40% of the weight as previously done.

[elvis100]

Running or walking which one is more beneficial?

[gsxrboy]

Originally Posted by elvis100

Running or walking which one is more beneficial?

It boils done to what are your goals, injuries and diet. Diet consists about 80% of your fat loss and muscle gains. Exercise is about 10%, sleep and genetics another 10%.

Walking while fasting is awesome and very effective, running is very jarring to the body and I always suggest hill sprints or simply interval sprints.

[sporadic]

Originally Posted by gsxrboy

Walking while fasting is awesome and very effective, running is very jarring to the body and I always suggest hill sprints or simply interval sprints.

Running too slowly is jarring (aka jogging). Running at the proper stride for your height should be fairly smooth and not hard on your knees/shins etc.
Walk, run, or sprint but don't jog.
Hill runs are great for building the calves. The downhill part can be very jarring on the knees though if you don't control your pace.

I can run a 10K with no shin splints. I can "fake" run beside my 4 year old son (while he runs) using choppy, short strides and my shins will hurt within seconds.

[Abraham1]

Glad to see that and i appreciate you for your effort and for posting your experience because it helps a lot of people to get inspired.You plan is good and shows you handwork keep sharing your stuff with us and increasing our knowledge.

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