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Gambit_Lost
Level 3

Join date: Jul 2006
Posts: 3949

Chris Colucci wrote:
It's all going to be about building that momentum and consistency. Once you can string together a few months of uninterrupted work (food and lifting), I think you'll be happy with what happens.


I was going to write something else, but I just think you need to read the above again and again and again and again and again and again and again and again and again and again and again and again and again and again and again and again ... lol

Good luck man.

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LoRez
Level

Join date: Jun 2012
Posts: 6096

Gambit_Lost wrote:
Chris Colucci wrote:
It's all going to be about building that momentum and consistency. Once you can string together a few months of uninterrupted work (food and lifting), I think you'll be happy with what happens.


I was going to write something else, but I just think you need to read the above again and again and again and again and again and again and again and again and again and again and again and again and again and again and again and again ... lol

Good luck man.


Will do. Thanks.

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Chris Colucci
Contributor

Join date: Jan 2005
Posts: 6837

LoRez wrote:
1. With the BTN press, I was arching too much. I've deloaded these until I can keep myself from doing that.

Try a slightly staggered stance with one foot a little in front of the other (doesn't matter which. Switch each set if you want, or don't. No biggie).

2. With the kneeling straight-arm pulldowns, there's a fair amount of work by my lower back to counterbalance things. Since these are in a higher-rep range, and toward the end of the workout, it's calling on a lot of strength endurance which my low back just doesn't seem to have.

Strength endurance gets built just like any other attribute. But I can't see how your low back is doing all that much work during the set unless your form is off. Make sure you're kneeling "tall" instead of actually sitting on your heels.

the SA pulldowns, was a change I made because I don't have access to a pulldown machine.

If you don't have a pulldown machine, what are you doing stiff-arm pulldowns on?

If I could find a way to get my low back out of that movement, that would probably fix everything. I just don't know of a good alternative.

Again, not sure how your low back is getting so stressed when it's not moving. It could be a general core weakness, in which case some simple ab work will help.

I like the higher frequency, simplified bang-for-your-buck exercise selection, and straightforward progression of those programs, but I wanted something more bodybuilding/physique oriented.

Starting Strength and other 5x5 routines are about building a foundation, regardless of long-term goal. There have been plenty of guys who followed Starting Strength to the letter and got big, as long as they ate enough. It's not a cure-all for everyone, but it does its job just fine.

FWIW, I did StrongLifts 5x5 for awhile [not long enough]

Ya don't say. It might seriously be worth revisiting.

So I see three options:
1. Find an alternative movement that doesn't involve the lower back.
2. Spend some time to improving lower back strength endurance.
3. Allow a few hours to a day to let the low back recover after the squats and BTN press [this actually works for me] before doing the SA pulldowns.

Personally, I like option 3. I lift in my garage and the apartment gym, and can go twice a day.

Option 2. Deal with it, improve, avoid injury, get stronger, and move along. Super-super short training sessions twice a day aren't necessary. One could argue that the metabolic boost of lifting twice a day will negate a chunk of what you're trying to do in the first place.

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Chris Colucci
Contributor

Join date: Jan 2005
Posts: 6837

LoRez wrote:
Claudan wrote:
wedyey.... love it.

edit : w,e,dyey


:-)

Commas, man, gotta love 'em.

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LoRez
Level

Join date: Jun 2012
Posts: 6096

Chris Colucci wrote:
LoRez wrote:
1. With the BTN press, I was arching too much. I've deloaded these until I can keep myself from doing that.

Try a slightly staggered stance with one foot a little in front of the other (doesn't matter which. Switch each set if you want, or don't. No biggie).


I'll give that a try tomorrow. I just compared staggered versus not, and there's a noticeable difference in stability. Never considered that; thanks.

the SA pulldowns, was a change I made because I don't have access to a pulldown machine.

If you don't have a pulldown machine, what are you doing stiff-arm pulldowns on?


Typo. I don't have access to a pullover machine.

The pulldown machine I'm using pretty much necessitates I do them kneeling, since it's not really tall enough.

If I could find a way to get my low back out of that movement, that would probably fix everything. I just don't know of a good alternative.

Again, not sure how your low back is getting so stressed when it's not moving. It could be a general core weakness, in which case some simple ab work will help.


I'll work on getting a video up for a form check. I could be doing something wrong.

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RampantBadger
Level

Join date: Aug 2011
Posts: 2263

LoRez wrote:
RampantBadger wrote:
chobbs wrote:
RampantBadger wrote:
x2 on what Chris said. -Get on a fixed program and stick to it EXACTLY for a couple of months.

If you're that light I would say get on a 5x5 program like Madcow and make sure you're regularly setting PRs.

I feel like you and I are the only people who give madcow the respect it deserves lol


haha. yep why get results when you can just pick an obscure program and mess it up to make it even less effective!


Well... I realize you weren't actually wanting an answer, but I'll try to explain.

Programs like Starting Strength, StrongLifts and Madcow seem to be great for those wanting to head down the strength path with goals to just generally become stronger and better all around. Even for certain athletic purposes, they seem to even be an ok fit.

But for physique-based training, they get a bad rap.


"Train for strength, eat for size" -used to be an old adage on this site. Thats all you need to worry about.

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LoRez
Level

Join date: Jun 2012
Posts: 6096

And now I understand the original exercise order.

Original program:
Weighted Chest Dips
Machine Pullovers (which I subbed with Kneeling Straight-Arm Pulldowns)
Squats + Light Pullovers
BB Curls
BTN Press

I tried doing BTN Press after Dips, and, um, my triceps just didn't work... imagine that.

I moved Squats first, but everything is now back in that order, and the session is staying together; no more splitting it up over two days.

My low back still felt strained from the SA Pulldowns though. Video in a few days.


Thanks to everyone for your help.

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