BF2S Forums Workout Programs & Diet

I know they're compound lifts, but just 3 exercises a day? That seems a bit...  minimalistic

Jebus wrote:

3 compound exercises, yes. 4-6 sets on each one depending on which day. I'll also be doing some extra abs exercises/hypers/pull ups/arms as described.

I usually prefer volume too, but I want to give this a shot

ah, i didn't read the full article (yes, I am one of those poeple that starts commenting after having only read the first page) and only saw the schedule with 3 exercises, but if you add a few more exercises (abs etc) you'll have a sufficient workout i guess.

i do 5x5 on some stronglifts. But i do 3x10 on most exercises.

Went up on some of my lift today. Squat from 80kg(~175lbs) to 85kg(~187lbs) Not a huge improvement but still. I always wondered why people DL more than they squat and why I didn't, so i decided: Fuck it. MY DL felt a little low at 70kg(~154lbs) so i went up a bit, but it still felt low. I eventually managed to crank it up to 90kg(~198lbs). Next week, I'm going for 2 plates on my dl

And you're lifting a lot heavier than I am, but I'm increasing weight almost every workout day at the moment

HaiBai wrote:

if it works, don't mess with it.  there was a section in the .pdf about that.  I don't like how you're already criticizing the routine even though you haven't been doing the routine for that long

My goal isn't to only build strength though, and that's what Stronglifts is all about (hence the name, and the pdf is all about this too). So I've basically taken the concept of the compound exercises and adapted them to a routine I want to do. Mehdi does say some things I don't really agree with. For example, if those isolation exercises didn't work, they would've been abandoned years ago. It's like he's taken an aspect of weight training and said "this is what it's all about, the rest is a load of crap".

I dunno, I'm no expert of course but thousands of people don't do the Stronglifts and still achieve great results. Indeed, they tend to look better than the majority of his success stories IMO. At the moment I'm reading and learning as much as possible, trying to be open to new information and see if it works for me. Mehdi kinda wants to throw a lot of stuff out the window before I've had a chance to get to it, stuff that a lot of others say works. So I dunno, I'm trying a bit of everything.

Indeed, site that's helped me the most is this one - http://www.aworkoutroutine.com/
It just has everything I needed to know there, filled in a lot of gaps in my knowledge.

So yeah, I'm still paying attention to Stronglifts and do think it's great advice and a great workout but I feel at this time it's not for me as the program is laid out, for what I want to achieve right now. It's just where I am at the moment. Maybe when I get closer to my current goals I'll then start doing a dedicated stronglifts 5x5 workout.

Yes, I've read the pdf a couple times now. According to the stuff I've read (backed by science) a routine that focuses on 3x8 is best for building visible muscle, where as 5x5 is better for strength gains but not as much visible muscle. Like I said, down the track I'll probably doing a more dedicated 5x5 strength training regimen, but my goal at the moment is to just pack on a bit of muscle. Never done it before, want to look good. Might seem shallow but these are my goals and I would be lying to myself if I said they weren't, and I try not to lie to myself ever.

edit: changed some stuff around as I got my facts wrong. Pulled an all nighter doing work and my brain is a bit scrambled.

Last edited by Jaekus (2011-02-01 19:46:09)

Yeah. Plus I really enjoy doing the other exercises not in the pdf, like zottman curls, arnold presses, tricep kickbacks. On bodybuilding.com a lot of people reckon these exercises have helped them make great gains, and I'm not one to argue with numbers when some of those people look really ripped and are saying these things. I guess I'm just trying to take everything in I can and apply it the best I can.

And I'm pretty dedicated. Speaking of which, better go lift some weights now

Jaekus wrote:

It is sooooooo hot and humid today though, not cool

you got it good man!

   
14 fahrenheit (-10 C) today for me. Nice for the first 10 steps out of the gym then it SUCKS

Yeah, and they're good for balancing up the differences between left/right handed. With barbells the stronger side can often compensate for the weaker in the final reps. No such luck with DBs. I guess you could say they keep your training more "honest".

nutrition facts are obviously bull shit because they didn't list the amount of sugar.  besides, just get protein bars

Besides, I don;t care about the sugar. I don't reach the 10 teaspoons maximum daily intake anyway. As long as the kcals and protein are about right

Mekstizzle wrote:

Kmar wrote:

Jaekus wrote:

^^^ good advice there. At the very least you also want to invest in a flat bench if at all possible.

Here's a heap of exercises you can do with DBs. Some are incline of course, but the majority don't need an incline bench.
http://www.sport-fitness-advisor.com/du … cises.html

yep. I actually prefer db's for a lot of exercises as they are good for working auxiliary/stability muscles at the same time.

Yeah, I do most of those. I have a 20kg set, so I can only do 10kg on each arm when doing the ones that require one in each hand. I put some more weights from one on the other when I'm just doing one. Generally speaking I'm around the 11-13kg weight for db's...which ain't so bad, I guess.

What weights are you guys using for the dumbbells?

18kg on incline dumbell press, 12kg flyes, 4/6kg delt/front raises. thats all the dumbell exercises i do.