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Old 10-11-2013, 02:13 PM   #6001
guitarded_chuck
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i hate to brag here guys but fuck i'm in insane shape right now

my arms are actually gigantic
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Old 10-11-2013, 03:07 PM   #6002
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this is untrue
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Old 10-11-2013, 03:35 PM   #6003
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we're going to need some proof
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Old 10-12-2013, 03:22 AM   #6004
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start running on daily basis and play the footbal games regularly.
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Old 10-12-2013, 11:38 AM   #6005
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where the hell is guitarded chuck with his tiny arms
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Old 10-12-2013, 12:25 PM   #6006
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housemate's hooking me up with a weights regime (can't be arsed doing it myself)

I'll be outlifting you pussies in no time
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Old 10-12-2013, 12:35 PM   #6007
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day one - squat
day two - bench
day three - deadlift
day four - OHP

done, where's my money
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Old 10-12-2013, 12:41 PM   #6008
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nah you should put squat or deadlift on the last day before rest so you can push it harder
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Old 10-13-2013, 09:47 AM   #6009
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squat on mondays, the squat rack is always free then
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Old 10-13-2013, 09:58 AM   #6010
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I always do legs Sunday afternoon if I'm alive

Gym is maybe 20% as busy as any other day
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Old 10-13-2013, 09:59 AM   #6011
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Quote:
Originally Posted by Pastorius View Post
day one - squat
day two - bench
day three - deadlift
day four - OHP

done, where's my money
Nah do all those lifts 5x5 three times a week

Noobs can handle and benefit from heavy full body routines as long as the have time to recover (3 days a week is suffice)
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Old 10-13-2013, 10:23 AM   #6012
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where's your arms then bro
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Old 10-14-2013, 09:46 PM   #6013
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Quote:
Originally Posted by guitarded_chuck View Post
Nah do all those lifts 5x5 three times a week

Noobs can handle and benefit from heavy full body routines as long as the have time to recover (3 days a week is suffice)
I'm actually trying out Mark Rippetoe's starting strength program which looks like this:

Squats 3x5
OHP 3x5 (switch between this and bench press every workout)
Deadlifts 1x5 (switch between this and Power Cleans 5x3 every workout)

3 times a week

I've been training for 5 years now so we'll see about the recovery. He recommends starting 20-30lbs below your 5rm so that's what I'm doing. Always sold on compound programs like these. Iso exercises suck
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Old 10-14-2013, 10:29 PM   #6014
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you should squat every day you go to the gym or you're a little wimplebottom
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Old 10-15-2013, 12:25 AM   #6015
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if you don't do curls, you'll never get girls
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Old 10-15-2013, 06:27 AM   #6016
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where's your arms then bro
you didn't mention arms either bro

noobs shouldn't even worry about any isolation lifts until they've built a solid frame

and total noob would ideally run a program like this continuously for about a year (min 6 months), with maybe a short cut at some point if you let yourself get fat, and then you can modify the routine by adding some iso at the end of each routine
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Old 10-15-2013, 06:29 AM   #6017
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Quote:
Originally Posted by SmokyPeat View Post
I'm actually trying out Mark Rippetoe's starting strength program which looks like this:

Squats 3x5
OHP 3x5 (switch between this and bench press every workout)
Deadlifts 1x5 (switch between this and Power Cleans 5x3 every workout)

3 times a week

I've been training for 5 years now so we'll see about the recovery. He recommends starting 20-30lbs below your 5rm so that's what I'm doing. Always sold on compound programs like these. Iso exercises suck
yeah the program i mentioned is a sort of variation of starting strength. they're both similar. i preferred the one i posted, but they are both of the same philosophy for sure.

iso's are great for the right people at the right time but in terms of efficiently adding strength and size a compound routine like this is much, much better.
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Old 10-15-2013, 06:33 AM   #6018
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you should mix isolation and compound from the start

or you're gonna be weirdly proportioned, wtf
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Old 10-15-2013, 06:40 AM   #6019
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why is that
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Old 10-15-2013, 06:51 AM   #6020
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cuz compound movements don't work all the muscle (groups) involved to the level required for hypertrophy

if you can only do a certain level of work on bench cuz your tris are giving out, then your chest is going without proper exertion until your tris catch up, its a waste
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Old 10-15-2013, 06:52 AM   #6021
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the most obvious problem is working biceps with the big 3

your arms are gonna look like shit if you don't do curls
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Old 10-15-2013, 07:02 AM   #6022
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nah you still stimulate growth in your arms

it's not ideal because it's not iso but for a noob you need to focus your time and energy on heavy lifts for efficient strength gains at which time you can add in those things and become a well-balanced fine-tuned machine in the shortest period of time possible

you can get to that point all sorts of ways but it is the general consensus that programs like these are the most efficient

if you are more concerned with short-term aesthetics yeah add curls at the end of these routines as long as you have enough energy after doing the primary compound shit (problem is most noobs won't and it will just end up hindering recovery)

in addition to the four that pasto mentioned you could do a heavy upright barbell row 5x5 as well which is p great for biceps

Last edited by guitarded_chuck; 10-15-2013 at 07:04 AM.
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Old 10-15-2013, 07:06 AM   #6023
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well yeah obviously your arms will still get hit but its not optimal

the main benefit of ss at the start is it can teach you proper form
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Old 10-15-2013, 07:17 AM   #6024
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form + efficiency yeah
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Old 10-15-2013, 07:25 AM   #6025
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if you eat some cakes you can get some rad fatceps like pasty
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Old 10-15-2013, 10:14 AM   #6026
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the most obvious problem is working biceps with the big 3

your arms are gonna look like shit if you don't do curls
my biceps are hyooge anyway chad
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Old 10-15-2013, 10:15 AM   #6027
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i know, see above
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Old 10-15-2013, 10:15 AM   #6028
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chad is a jelly baby
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Old 10-15-2013, 10:48 AM   #6029
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To be honest, I never focused on arms that much and I'm still pretty proportionate, having gained 45lbs of mostly muscle mass since high school.

the most time effective and beneficial workouts are the compound ones.
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Old 10-15-2013, 10:50 AM   #6030
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ss eventually incorporates pull ups and dips as part of the routine. two of the best exercises for your arms
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