Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
I can't bench without it now. My shoulders have been crap for a while now.
Post some pics of your home setup when your done. Best decision I ever made was building a basement gym once we started having kids. I still have a golds membership since its across from my office, but only go maybe 5-6 days a month. rest is in the dungeion.
Squat rack that goes low enough to bench. Safety stands. Landmine attachment. DBs that accept olympic plates. 35 and 55 lbs kettlebells. Spin bike. TRX straps for accessory work. [Reply]
Originally Posted by BigMeatballBillay:
List your macros and workouts
I don't track macros super close. I like to carb cycle where I replace fat calories with carbs 1-2 days per week. Huge cheat "meal" on Saturday nights where I allow myself booze and whatever I want to eat.
Most days are as follows though
100g fat, 50g carbs, 180g protein = 1820 calories
Higher carb day:
70g fat, 150g carbs, 180 g protein = 1950 calories
I always run a variable Upper/Lower split. One of the lower days is squat focused, other lower day is deadlift focused. All rotation of first variant lifts of squats or deadlifts on those days and fairly heavy (<5 reps) at working sets.
Some cardio but not much. Focused on riding my bike or sandbag circuits. I just bought a bag and handmade my sandbags to fill it with. 20lb bags, 100 lbs total. Throw and carry that thing around after I get home from a workout to burn more calories and isn't boring, stead state cardio. Also swim a bit in the pool to get the heart rate up. [Reply]
New to this thread. Started working out a couple months ago. Eating habits are still shit though. Im on an upper lower split right now and lost 20lbs in 2 months made alot of muscle gains.
