Strength Training - Am i doing it right?

[Soarer]

Hey im pretty new to working out and ive been trying a few different workouts to find what i like. Ive started doing strength training during my workouts the usual 5x5 deadlift, squat, bentover row, bench press and overhead press with 2-3mins rest in between. I was just wondering if im working out right because when im finished my muscles arn't ripped to shredds and i dont get that hardcore burn like when i usually do the 3x10-12 workouts of lower weights. My muscles do get a bit pumped and i do get low on energy coming up to the last couple of sets but the fact that i dont have the ripped feeling just makes me wonder, is it surpossed to be like that with strength training? or am i doing it wrong?

Thanks

Soarer

oh and P.S what is a good beginners weight belt to start on and that will last me a while my lower backs starting to tightn up and im thinking of looking into getting one.

[mike27]

you should be using at least 85% of ur 1rm on the main lifts

3mins rest between sets

2-6 reps

[Dr Squat]

How much experience do you have?

My view is that the first few months at least should be directed towards overall body training and learning to do the compound movements correctly. There is little value in novices launching into advanced strength programs and doing low reps with max weights.

[thatwaslight]

How much experience do you have?

My view is that the first few months at least should be directed towards overall body training and learning to do the compound movements correctly. There is little value in novices launching into advanced strength programs and doing low reps with max weights.

Amen

[Soarer]

Ok i guess im jumping to conclusions im only on my 3rd week of training :pfft:

I think my form isn't too bad i have been given pointers by a couple people at the gym and looked at the guides on bodybuilding.com.

I think ill do higher reps for the next couple of weeks continuing on doing the compound moves and add in some single muscle group excercises aswell.

[ThePman]

How much experience do you have?

My view is that the first few months at least should be directed towards overall body training and learning to do the compound movements correctly. There is little value in novices launching into advanced strength programs and doing low reps with max weights.

Can't be stressed enough. Everybody's in a hurry to train with max singles and hardly anyone wants to build the foundation that lets them do it.

[Soarer]

so should i keep up the compund excercises? increase reps and decrease rest times?

[mike27]

yup

the big compound exercisers

3 sets of 12-15 reps. 60-90sec rest between sets

[PeterDolan]

yup

the big compound exercisers

3 sets of 12-15 reps. 60-90sec rest between sets

If you're strength training you'd wanna be heavier than that and longer rest.

Rest and reps will be irrelevant though if you take Docs and Aarons advice to learn the movements first

[PeterDolan]

Learn the movement, then learn to do it heavy (up to 1RM) cause that's when form will go up the shitter if it's gonna

[Dr Squat]

I would keep up the compound movements- squat, bench, deadlifts, overhead pressing. There are a number of ways you could structure this but I prefer splitting bodyparts over the course of the week rather than a full body workout. For example:

Monday- chest, shoulders and triceps

Tuesday- Rest

Wednesday-Upper back and biceps

Thursday- Rest

Friday- Legs and lower back

Sat/Sun- Rest

I would choose 2-3 exercises per bodypart and train in the 8-12 rep zone. This approach will stimulate muscle growth and allow you to master the movements. Squatting and deadlifting are difficult movements to master. I suggest you continue to seek advice and strive for perfect technique.

The resources section of this website has some useful information.

Don't be in a rush to change too much. Give a simple routine 8 weeks at least and see how you go. Your best gains come at the start and you will be well placed to move to more advanced strength routines if you gain some basic muscle and learn to use good technique.

[Soarer]

Ok i will focus on my compund moves with 8-12 reps for a few weeks and slowly decrease reps and this will hopefully create a good working base to slowly move into more advanced stuff. Just a note, i wasn't ripped after my session yesterday but im definatly feeling it today

Im a bit hesitant to do the single muscle group workouts because that will mean i only work those body parts once a week so im not sure my gains will be as great as i am fairly new to the gym.

Perhaps i could do some bicep and tricep work on tuesdays and thursdays ( currently my rest days) but that might be over doing it...

[PeterDolan]

Im a bit hesitant to do the single muscle group workouts because that will mean i only work those body parts once a week so im not sure my gains will be as great as i am fairly new to the gym.

Perhaps i could do some bicep and tricep work on tuesdays and thursdays ( currently my rest days) but that might be over doing it...

How many dudes do you see training chest 2+x a week? Okay now compare their iddy biddy chests to those of us going once a week

[Soarer]

I havn't observed multiple poeple closely enough to agree with you on that one, im still a bit skeptical.

[PeterDolan]

I havn't observed multiple poeple closely enough to agree with you on that one, im still a bit skeptical.

If you're strength training then you may be okay cause most of the time it's not that intense but if you train Docs way then take your rest

[Soarer]

OK Cheers

[ThePman]

How many dudes do you see training chest 2+x a week? Okay now compare their iddy biddy chests to those of us going once a week

[PeterDolan]

How many dudes do you see training chest 2+x a week? Okay now compare their iddy biddy chests to those of us going once a week

Is soarer doing such a supplement regime?

[ThePman]

Why does training more often imply "supplements", but blasting a muscle once a week and then spending an entire seven days with no stimulus doesn't?

If anything, the once-weekly muscle blasting is more likely to thrive on "supplements" over the long run.

Let shit-storm commence.

[PeterDolan]

Why does training more often imply "supplements", but blasting a muscle once a week and then spending an entire seven days with no stimulus doesn't?

If anything, the once-weekly muscle blasting is more likely to thrive on "supplements" over the long run.

Let shit-storm commence.

I don't fully disagree and I dunna how heavy his cycles were but the fact remains that it was a factor, probably a big one knowing the volume he was rather famous for. There's so much more at play than some graphs and other sciencey (granted, not a word) things to say if 2x a week will or wont work but I just don't see how you'd work it in to a split where every session is balls to the wall (1 or 2 muscle groups a session aswel) and still expect to make gains with out the supplementation.

That's why I say if he follows a PL type work out then he could give it a go

[ThePman]

There's so much more at play than some graphs and other sciencey (granted, not a word) things to say if 2x a week will or wont work but I just don't see how you'd work it in to a split where every session is balls to the wall (1 or 2 muscle groups a session aswel) and still expect to make gains with out the supplementation.

Well, there's another set of underlying assumptions here: that you have to make every session balls to the walls to see progress. Personally -- and this is just that, my individual experience -- I find that for myself and most people I've ever coached, doing a little more but leaving more in the tank tends to be more productive over the long run, with occasional phases of going hard out. This applies whether the goal is strength or muscle mass.

[PeterDolan]

There's so much more at play than some graphs and other sciencey (granted, not a word) things to say if 2x a week will or wont work but I just don't see how you'd work it in to a split where every session is balls to the wall (1 or 2 muscle groups a session aswel) and still expect to make gains with out the supplementation.

Well, there's another set of underlying assumptions here: that you have to make every session balls to the walls to see progress. Personally -- and this is just that, my individual experience -- I find that for myself and most people I've ever coached, doing a little more but leaving more in the tank tends to be more productive over the long run, with occasional phases of going hard out. This applies whether the goal is strength or muscle mass.

So many variables but I'll say that there re more than one way to make a exercise/session intense and as you say, can't do the same thing for too long.

But I guess not every session will be balls to the wall as much as we'd like them too, much like mine session tonight :roll:

[Soarer]

I think ill stick with the whole body workout, i couldn't imagine going a whole week without working chest and back waiting for mondays to come around after fridays workout is hard enough! I do supplement with two protein shakes a day, one in the morning and one after workout in the afternoon, plus i have creatine with water during my workout so my recovery is definitly faster.

[PeterDolan]

Haha you're pretty green dude

As long as you stick to what ever you choose to do, that way you will have a honest answer for how it worked for you. Lets us know mate

[Dr Squat]

There's so much more at play than some graphs and other sciencey (granted, not a word) things to say if 2x a week will or wont work but I just don't see how you'd work it in to a split where every session is balls to the wall (1 or 2 muscle groups a session aswel) and still expect to make gains with out the supplementation.

Well, there's another set of underlying assumptions here: that you have to make every session balls to the walls to see progress. Personally -- and this is just that, my individual experience -- I find that for myself and most people I've ever coached, doing a little more but leaving more in the tank tends to be more productive over the long run, with occasional phases of going hard out. This applies whether the goal is strength or muscle mass.

Coan always talked about leaving something in the tank. This approach also promotes the confidence to succeed next time around when you hit a something even bigger. Even with max effort I like to progress over 2-3 weeks which means there is something left in the tank during weeks 1-2.