Workouts

[Horve]

I go to a small gym near my place. It costs 21 Euros a month to peruse it, which is cheap, I might say. I have decided to share a workout that I have been using because I can.

Mark Rippetoe wrote a book called Starting Strength and I have never read it. There are lots of versions of the "Starting Strength" workout floating around the internet, with various modifications done by different people. This is Sean10mm's take on the same basic workout. It is a simple strength training workout intended for people new to weight training. All the fundamentals are the same as the original Starting Strength workout, and most of the exercises are the same. The changes Sean10mm made were pretty minor.

The principle is simple – you’ll have 2 different workouts, Workout A and Workout B. You’ll work out on 3 non-consecutive days every week, alternating A and B.

Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Here are the workouts (sets x reps, NOT including warmup sets):
The links bring you to a page with gifs and instructions on how certain exercises work

Workout A

3x5 Squat (barbell)
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

3x5 Bench Press (barbell or dumbbell)
http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

1x5 Deadlift (barbell)
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

2x5-8 dips (only add weight if you are doing >10 bodyweight dips)
http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

You can also substitute barbell or dumbbell decline bench press for dips.
http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html
http://www.exrx.net/WeightExercises/PectoralSternal/BBDeclineBenchPress.html

Workout B

3x5 Squat (barbell)
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

3x5 Standing military press (barbell) or dumbbell overhead press
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

3x5 Bent-over rows (barbell or dumbbell)
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

2x5-8 pull-ups (only add weight if you are doing >10 bodyweight pull-ups)
http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html

Accessory work (done every workout, can also do 3x/week on non-lifting days):

-Incline weighted sit-ups 3x5
http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineSitUpX.html

Do standard weighted sit-ups if you don’t have a decline bench available, or unweighted sit-ups if you can’t do them weighted at first.

-Hyperextensions - 3x8
http://www.exrx.net/WeightExercises/ErectorSpinae/BBHyperextension.html

If you don’t have the apparatus to do hyperextensions or otherwise don’t feel you can do them safely, do “Supermans” instead. Even if you have the means to do hyperextensions, you might want to start with Supermans first.
http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html

4-8 weeks into the workout, you can add the following supplemental exercises at the END of the last workout of the week:

Lying tricep extensions (barbell or dumbbell) 2x8-12
http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html

Barbell or dumbbell curls 2x8-12
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

NOTE: Use the same weight for each exercise. i.e. 3x5 squats means 3 sets, 5 reps on the squat, using the same weight for all sets. This is known as "sets across", as opposed to "ramping", where you increase the weight on each work set.

Before each exercise you will want to do a ramping warm-up of 2-3 sets of 5 reps to work your way up to your “working” weight that you’ll use for the 3x5. The warm-up is VERY IMPORTANT if you want to avoid injury.

Example: if you’re military pressing 120 pounds for your 3x5, your warm up might look like this:

5 reps @ 60 lbs (warm-up 1)
5 reps @ 80 lbs (warm-up 2)
5 reps @ 100 lbs (warm-up 3)
3 x 5 reps @ 120 lbs (working sets)

If this kind of warmup seems to fatigue you too much by the time you get to the 3x5 sets, you can scale it so you do more reps at lower weights and less reps at higher weights... for instance going 1x5, 1x3, 1x2 then doing the 3x5.

Dips are done "deep", but do NOT drop into the bottom position and bounce/swing your way out. Add weight if you can to keep rep range at 5-8 or so reps for the dips and chin-ups. But it isn’t a big deal if you have to stick to bodyweight and are doing 8-10 reps per set instead.

Always keep in mind the following:

1) You have to increase the load on your muscles to progress. That means adding weight from week to week whenever possible. You have to push yourself to get results. Keep increasing weight AS LONG AS YOU CAN DO THE EXERCISE PROPERLY.

2) You have to be consistent. The difference between doing 3 workouts a week and doing 1 or 2 workouts a week is very significant.

3) BE SAFE. Make sure you understand how to do an exercise properly before attempting it. Don't sacrifice technique to add more weight - this kind of cheating will only lead to injury. Don't twist or jerk the weight around to try to get 1 more rep or lift a few more pounds. Don't blow off doing warm-up sets.

Addendum:

Additionally, I do calf raises until I wish to have my legs amputated.

Although it says that the workout is meant for beginners, it doesn't mean that only beginners may perform the aforementioned exercises. There are no exercises to supersede deadlifts, squats, bench presses (or pushups) and chin/pull-ups, as those are your best friends. Machines are your worst enemies, since they target only specific muscles, whereas exercises with your body weight involve many muscle groups + balance.
Eating right before working out is s**t, because digestion stops when you train and you'll be burning what you ate. Especially not meat, since it takes ages to digest and if it stays in you for too long, it will start to rot. Eat egg whites, nuts, seeds, bread, meat, vegetables, drink milk, beer or water (especially in the gym). Do not go on a diet unless you plan on staying on it for the rest of your life, because if you stop dieting, you'll instantly drown in fat. Also, forget sugar. Don't eat at least an hour before going to the gym. After the gym, ALWAYS stretch like there is no tomorrow unless you desire to experience hammertime in your muscles.
If you want to start going to the gym, read the wall of text above and memorise it. If you have a willing friend, grab him with you-> he can spot you in case you are about to die.

This is the original blog post which I got the workout from.

Do you go to the gym? Do you go to the gym and work out? I don't give much of a s**t, but if you want to, feel free to share your experiences.

[jrgp]

I'm going to start sometime soon, considering I'm a stick.

[GhostRiderSwiss]

horve u have too much time man xD soooooo much down wroted... woaargh xDD