Novice weight lifting

[CyberB0b]

I am using a modified version of a Starting Strength routine.

Day A

3x5 Squats
3x5 Bench Press
3x5 Bent Over Row
2x8 Barbell Shrugs
2x8 Tricep Extensions
2x8 Straight Bar or Incline Curls
2x10 Hyperextensions with plate
2x10 Cable Crunches

Day B

3x5 Squats
1x5 Deadlift
3x5 Standing Press
3x5 Bent Over Row
2x8 Close Grip Bench Press
2x8 Straight Bar or Incline Curls
2x8 Cable Crunches


I alternate weekly, so Week 1 is ABA, Week 2 is BAB, etc. I started at really low weight and have been improving weekly, but I am still extremely weak. For example, I am only benching 135 on the 3x5 days, squatting and deadlifting 225 after 3 weeks.

I am 225 lbs and am 28% bodyfat. I recently had a BIA analysis done. What type of gains should I be seeing and about what timeframe is realistic to get somewhere close to benching bodyweight and deadlifting or squatting 1.5x?

 

[YosemiteSam]

You're doing it wrong. This is the proper way to workout.

https://lh3.***BROKEN***/-DG9DZdKqoVo/Vyu4FMTqicI/AAAAAAAE_9M/vE9q45gCNc40IgKy6aRRj_IT0UEdu7e0g/w346-h337/517146856.gif

 

[CyberB0b]

You're doing it wrong. This is the proper way to workout.

https://lh3.***BROKEN***/-DG9DZdKqoVo/Vyu4FMTqicI/AAAAAAAE_9M/vE9q45gCNc40IgKy6aRRj_IT0UEdu7e0g/w346-h337/517146856.gif

Yeah, I do that 3x per week. Forgot to put it up there in the OP.

 

[RonSpringsdaman20]

My humble opinion, you may get bored with that routine pretty quickly. Try to vary the amount of sets and reps you do...
Make one day a heavy day, another day a light high rep day... experiment with kettles, & calisthenics.... don't let your body get used to routine.... vary between pushing a pulling motions...

For years I used to go to the gym and "lift".... 3 years ago I stopped, started biking more, swimming more, running, stretching, & doing pull-ups... The best decision I ever made, keeps me lean, strong (with a clean diet of course), and flexible.

Good Luck!!!

 

[CyberB0b]

My humble opinion, you may get bored with that routine pretty quickly. Try to vary the amount of sets and reps you do...
Make one day a heavy day, another day a light high rep day... experiment with kettles, & calisthenics.... don't let your body get used to routine.... vary between pushing a pulling motions...

For years I used to go to the gym and "lift".... 3 years ago I stopped, started biking more, swimming more, running, stretching, & doing pull-ups... The best decision I ever made, keeps me lean, strong (with a clean diet of course), and flexible.

Good Luck!!!

Yeah, after a while, it will get old. I need some sort of routine and structure with metrics that I can use. I increase weight every week, so I am always progressing. The plan is to increase to 5x5 and 3x8 eventually.

 

[yimyammer]

Yeah, after a while, it will get old. I need some sort of routine and structure with metrics that I can use. I increase weight every week, so I am always progressing. The plan is to increase to 5x5 and 3x8 eventually.

I did a similar routine (with less work) for several years (got hurt about a year ago and turned to ****) and the beauty of it is its simplicity and little time spent in the gym.

The challenge comes by increasing the weight each week via progressive overload, its the only way to increase strength and greater strength makes everything else you do easier. I improved 2-5 pounds per week over a year+ and if your new to lifting, you'll see some pretty rapid gains before things start to plateau.

Nothing like not having to spend all day in the gym and seeing consistent gains to keep adhering to a program.

I walked on off days for 30-60 minutes in 5 minute increments where I sprint for 1 minute, walk 4 minutes (briskly).

Eat 1 gram of protein per lb of lean body mass, lots of green fibrous veges and run a calorie deficit of 300-500 calories per day and you'll slowly and safely reduce fat while increasing muscle density.

** My weight lifting routine consisted of A) weighted chin-ups & Deadlifts B) Bench and squats C) Military press and Cleans: Monday = A, Wednesday = B Friday = C repeat weekly, walk on off days, bike on the weekends. Thats all, EASY to adhere to that. (here's an explanation--> http://rippedbody.jp/reverse-pyramid-training/ )

Also, its pretty safe to say you can eat whatever you want as long as you stick to your macros (ratio of proteins, carbs & fats per day within your allowances for each). I ate goat cheese cheesecake, cinnamon toast crunch, whole milk, steak and all kinds of good stuff. I ate two meals a day while intermittent fasting and found that much easier to adhere to because it was less work and each meal was substantial enough that I felt satisfied. There are a myriad of ways to eat (6 meals a day, etc, etc), they're all just gimmicks sold as the miracle solution to get your food intake while running a calorie deficit so the best one is the one that works for you (although there is some good science to support intermittent fasting contributes to greater fat loss)

There's a whole lot of BS in the fitness industry, try not to get distracted by it, especially the newest miracle claim.

Success really boils down to consistency and running a calorie deficit over time.

This blog is really good, its free and no BS---> http://rippedbody.jp/start-guide/

 

[viman96]

Here is my routine! When you ready for a change try adding some supersets

Monday: Back/Triceps

Warmup Superset - 3-4 superset

• Wide Grip Lat Pulldown – 10 reps
• Machine Tricep Extension – 10 reps
• Cable Seated Row – 10 reps

Major Superset - 4 supersets

• Cable Standing Tricep Extensions (w/ rope attachment) – 8-10 reps
• Pullups – 10-12 reps
• Cable Tricep V-Bar Push Downs – 10-12 reps
• Cable Close Grip Pull Down – 10-12 reps

Finishing set - 3-4 supersets

• Barbell Deadlifts – 8-10 reps
• Bench Dips – perform until failure

Tuesday: Chest/Biceps

Warmup - 3-4 supersets

• Chest Pec Dec Machine (Flies) – 10 reps
• Machine Bicep Preacher Curl – 10 reps

Major set - 4 supersets

• Flat Barbell Bench Press – 8-10 reps
• Flat Dumbbell Flies – 10-12 reps
• Seated Dumbbell Curls – 10-12 reps
• Feet on Bench Push Ups – 10-15 reps

Finishing Superset - 3-4 supersets

• Chest Dips – perform until failure
• Cable Bicep Curl – 10-12 reps

Wednesday: Rest

Thursday: Shoulders/Traps

Shoulder Superset - 3-4 supersets

• Bent Over Lateral Shoulder Raise -10 reps
• Front Shoulder Raise w/ Dumbbell Parallel to the floor - 10 reps
• Side Lateral Shoulder Raise - 10 reps
• Front Shoulder Raise Dumbbell Perpendicular (hammer) to the floor - 10 reps
• Overhead Shoulder Press - Rep out 10-20 reps

Traps Superset - 3-4 supersets

• Rope pulls to forehead - 10-12 reps
• 1 arm cable trap - 10-12 reps per side
• Overhead raise 10-12 reps

Friday: Legs

Leg Superset - 3-4 supersets

• Squats - 8-12 reps
• Leg extensions - 8-12 reps
• Leg curls - 8-12 reps

Finishing Superset 3-4 supersets

• Squat jumps - 8-12 reps
• Leg Press - 8-12 reps

 

[gmoney112]

Don't do squats, biceps, or rows 3x a week. You need rest. And don't use barbell curl bars, they're okay for some people but it's also a solid way to cause inflammation/arthritis in your forearms. Just do concentration curls and if you want to hit them more get on the rope machine and do negatives.

I also wouldn't do overhead standing press. I don't know anyone that's pressed heavy like that and not had shoulder problems, including myself.

Do more deadlifts and incorporate some small rehab type exercises. Face pulls, rotator cuff training, etc will really help to reduce injury and strengthen areas that may have bugged you before. Resistance bands are pretty awesome for that. I used them for rehab when I tore my cuff, still use them today.

 

[JBell]

If you have no prior experience lifting you should be seeing the weights increase pretty quick. A 225 squat after three weeks is really good.

I think you'll be able to reach your goals in 3-6 months assuming that your workouts are consistent and your diet is pretty good. Not saying everyone should be able to be at that point, but considering you're already at 135 on the bench and 225 on squats/DL's you should be able to increase ~100 pounds in those lifts in that timeframe.

I remember when I did SS a while ago I was increasing the weights 5 pounds a week for a few months, but eventually you hit a plateau. Newbie gains FTW.