BF2S Forums Workout Programs & Diet

HaiBai wrote:

thats an image from an anorexia article, so don't say the guy is actually fatter then he looks or etc.

We aren't talking about anorexia here, we're talking about people who have been already working out for a while.

The thread title isn't "No exercise and starvation", is it?

Of course.
Someone like Jebus who is DL 140kg hardly has weak abs though.
This leads me to believe the machine is incorrect his BF% is higher than 9%.
All the literature I've read on the matter states if you have a BF% in sine digits, you will have visible abs (obviously you the muscles too).

Alli: http://www.aworkoutroutine.com/the-ulti … t-routine/

(Credit to Jaekus for originally showing it to me.)

Hey Zimmer, I've still got a few weeks to go on SL 5x5, what should I switch to once I'm ready for a change?

Zimmer wrote:

[-DER-]Omega wrote:

So I finally decided to join the gym to incorporate weight lifting in my workout routine. Thing is, there are so many different exercises, variations, and workout plans out there that I don't really know where to begin. I've limited experience with weights but have been on a somewhat steady routine of body weight exercises in the past year or so and I'd say I'm in pretty good shape to take on the iron. Can anyone recommend a basic plan for a newbie such as myself? fwiw i'm about 6'2 165lbs and can bench press somewhere close to my own bodyweight.

3 Full body workouts a week.

Squats, Deadlifts, Bench Press, Barbell Rows and Overhead press.

What is the ideal order for doing those five lifts?

glucosamine with chondroitin is good for joint recovery and joint lubrication

Zimmer wrote:

Jaekus wrote:

Hey Zimmer, I've still got a few weeks to go on SL 5x5, what should I switch to once I'm ready for a change?

Any hypertrophy routine. Either 4x8 or 3x12, whatever takes your fancy.

Even the same exercises? Should I start with reduced weight, say 20% lower?

Jaekus wrote:

Zimmer wrote:

Jaekus wrote:

Hey Zimmer, I've still got a few weeks to go on SL 5x5, what should I switch to once I'm ready for a change?

Any hypertrophy routine. Either 4x8 or 3x12, whatever takes your fancy.

Even the same exercises? Should I start with reduced weight, say 20% lower?

If you decide to gor for something like 3x10, i'dd lower the weight. 20% should do the trick, but make sure its not too low/high

Jaekus wrote:

Yeah I think 20% should be about right with the additional reps per set. 10% wouldn't feel like enough of a reduction to adjust weight.

lol, you wouldn't manage a 3x10/12 with the same weight as a 5x5. If you do, then you're not doing the 5x5 right.

Hypertrophy should be about 70-80% of your max. 5x5 should be 80-90% of your max.

If you want to be strong and tone your body do not follow the next SL routine. It's purely for strength. Look at the guy who's writing it:
http://stronglifts.com/mehdi-pictures-body/

It's really not particularly impressive. He has muscle, sure. But it's not toned and it's not big. Sure he can lift a lot, but he doesn't look the part. His shoulders are tiny and his tris/bis are really poor. His chest isn't particularly nice and he has no abs. He claims he has a big chest, but he only has a large chest due to his naturaly physique of a swimmers body, so when he bulks out it looks big. His back is pretty impressive, however.

His strength regime is exactly that. For strength and for strength ONLY. He's lost fat, but he still has a decent amount of BF on him. You can be strong and be big as well. I trust some of his judgement, but when he starts throwing in stuff like "Arnie did this" and "bodybuilding isn't the way" I'm a bit weary of really following all his advice.

You've done a good base routine, now mix it up, don't follow the SL advanced and all that. I guarantee you that if you do a hypertrophy regime and then go back to SL you'll notice you can lift more and you'll also look a lot better.

Tone up, bulk out and get lifting!

There's no point in focusing on merely strength when you can balance it out nicely and do hypertrophy as well.

HaiBai wrote:

id rather be strong then look strong.  also

I can't stress enough how little I care about how I look today. My confidence does NOT depend on how ripped, groomed or whatever I am. I don't even look at myself in the mirror anymore. I believe quitting bodybuilding and switching to strength training was THE key to getting this comfortable with my body. By focusing on strength I completely stopped caring about aesthetics.

I've read it all. Thanks.

Read what I actually said. You can be strong and look strong. Why only take one?

HaiBai wrote:

because i dont give a shit about what others think about me

I'm pretty sure I read that Jaekus wants to lose some fat and tone up and gain strength. You can't do that properly on a pure SL regime.

Zimmer wrote:

Jaekus wrote:

Yeah I think 20% should be about right with the additional reps per set. 10% wouldn't feel like enough of a reduction to adjust weight.

lol, you wouldn't manage a 3x10/12 with the same weight as a 5x5. If you do, then you're not doing the 5x5 right.

That's what I meant. 10% wouldn't feel enough of a reduction to actually complete a set, too difficult.

Hypertrophy should be about 70-80% of your max. 5x5 should be 80-90% of your max.

If you want to be strong and tone your body do not follow the next SL routine. It's purely for strength. Look at the guy who's writing it:
http://stronglifts.com/mehdi-pictures-body/

It's really not particularly impressive. He has muscle, sure. But it's not toned and it's not big. Sure he can lift a lot, but he doesn't look the part. His shoulders are tiny and his tris/bis are really poor. His chest isn't particularly nice and he has no abs. He claims he has a big chest, but he only has a large chest due to his naturaly physique of a swimmers body, so when he bulks out it looks big. His back is pretty impressive, however.

His strength regime is exactly that. For strength and for strength ONLY. He's lost fat, but he still has a decent amount of BF on him. You can be strong and be big as well. I trust some of his judgement, but when he starts throwing in stuff like "Arnie did this" and "bodybuilding isn't the way" I'm a bit weary of really following all his advice.

You've done a good base routine, now mix it up, don't follow the SL advanced and all that. I guarantee you that if you do a hypertrophy regime and then go back to SL you'll notice you can lift more and you'll also look a lot better.

Tone up, bulk out and get lifting!

There's no point in focusing on merely strength when you can balance it out nicely and do hypertrophy as well.

Yeah, that's what the goal is. Build up a lot more strength than previously so I can lift a lot more in hypertrophy. Because I was fairly weak I figured (after a couple months) that focussing on hypertrophy first was holding me back. I guess my logic here is strength gains = better hypertrophy gains than doing it the other way around. Would this be correct?

HaiBai wrote:

id rather be strong then look strong.  also

I can't stress enough how little I care about how I look today. My confidence does NOT depend on how ripped, groomed or whatever I am. I don't even look at myself in the mirror anymore. I believe quitting bodybuilding and switching to strength training was THE key to getting this comfortable with my body. By focusing on strength I completely stopped caring about aesthetics.

That's great. Thing you've got to understand is my goals aren't his goals.