The Official Gym & Fitness Thread

5x5
I'd do OHP, Bench, Squats, Deads, Rows, Front Squats....
If you want to get crazy you can do cleans too

 

Rippetoes 3x5 or Stronglifts 5x5

Rippetoe: http://forum.bodybuilding.com/showthread.php?t=712752&page=1
Stronglifts: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

 

thanks. are those workouts more for strength building though?
im more interested in getting a little more ripped and adding a bit more mass, 5-10 #s at the most. i could care less if i can bench three plates a side or squat 500 #s

 

More weight equals more muscle. You're not going to get much muscle from doing isolation movements. Ive gotten significantly bigger doing these two programs.

EDIT: Also, add in chin ups and pullups for a little more size. These programs dont work biceps specifically but they will still grow from them.

 

Great info! +1

 

Brett, how is the 3x5 working? Still doing it?

 

im going to try the stronglifts workout, thanks a lot for all your input everyone

 

That's what I do and I really like it. Make sure you keep your diet in check!

 

So i have been lurking in here for awhile and getting some good workouts. i have only recently gotten serious about lifting. I am gonna try the Rippetoes workout. I am not trying to gain mass just strength, and loose fat in the process. My biggest issue is my diet. I have a terrible diet and i know it. I will post some updates as i go.

 

What is your diet or lack there of right now? Give us examples of a typical day!

 

It might be different for you but last summer I started the 5x5, only for squats though, but I worked out my legs twice a week. On Mondays I would do the 5x5 and up the weight by 5 lbs every week. On Fridays I would do 4 or 5 sets of 10 reps, with less weight of course.

Gained 10 lbs between July and December. Was at 155 lbs and right now floating between 166-167, depending if I take a dump or not. so I'll consider it 165.


Again, that was just my experience, not advice. I'm not qualified to give that kind of advice.

 

thanks, my diet has always been really clean, my biggest downfall would maybe be not eating enough.

thanks, i am lucky to have naturally big legs so it's more upper body that i want to put some weight on. im pretty pumped to try this out though, plus it'll save me time in the gym i think.

 

Apparently everyone else on this forum is.

lol but i agree with Ink Junky.. Find what ever works for you.

 

Usually wake up and go to the gym. Protein shake, banana and power bar for breakfast. Lunch is me eating out somewhere. I usually try and choose wisely but not always healthy. Dinner is sometimes eating out but I try and cook most nights. I eat a lot of deer meat and whatever I have around the house.

I work during the day and my wife works nights so I am always cooking for only me and than I am chasing around my 10 month old so some nights I just say fuck it and eat out.

I am 5'11" and weigh 200. So I am not really fat. Last time I check I am at 17% body fat. So that's my horrible diet in a nut shell.

 

I plateaued on it as well so I'm doing a different workout. More reps and maybe one less set. But still keeping all of the big compounds in! I think I react to higher reps versus low reps.

 

High reps huh, give this a shot...

http://www.muscleandstrength.com/articles/100-rep-shocker-muscle-building-workout

 

Try cooking a few days worth of food at one time. For example, I made steaks, sweet potato fries and a shit load of veggies today and put then all in tupperwear. Cooked six meals in one swoop. Also, the wife could take one or two and be happy that she doesn't have to cook too.

 

I fucking hate cooking, thank god for the crock pot ...

 

I need to use mine more. Post up a few recipes that you like if you wouldn't mind.