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]
Originally Posted by Big Smoke:
May as well ask this in here as well. I'm a noob when it comes to lifting/ building muscle/working out - but I'd like to get into it a little more.
My main goal would be to build some muscle, and lose some fat. Essentially replace the fat I'm carrying with muscle.
Is there a good program to look into for this? Can I just go to the gym and lift what I feel like?
I've been low carbing for some time and it's clearly worked. I've been working out 3-4 times a week with 20 minutes of cardio and weight training after. I know I'm stronger and have some muscle definition. I'm wondering if it's time for weight training only.
I'm scared to stop cardio as I don't want to balloon up again. [Reply]
I've been eating like a pig the last few days but I've been moving heavy shit for 12 hrs a day since our company is moving. Hoping it all evens out. [Reply]
Originally Posted by BigMeatballBillay:
I've been eating like a pig the last few days but I've been moving heavy shit for 12 hrs a day since our company is moving. Hoping it all evens out.
Doubt it.
EDIT: I don't mean that to sound trite, but losing weight is HARD, especially the more you lose. It's really, really easy to out-eat your exercise. Just a couple of protein bars can do it, even if you're active all day long, depending on the bars. [Reply]
Exactly one year after my shoulder ripped apart, I almost have my pressing strength back to where it was without surgery. Hit 245 on bench and 190 overhead press today. Looks like I may get to avoid it after all. Only a few pounds short of where I left off. I'll take it. [Reply]
Originally Posted by Dunit35:
I'm now down to 184.25 from 235 back in December.
I've been low carbing for some time and it's clearly worked. I've been working out 3-4 times a week with 20 minutes of cardio and weight training after. I know I'm stronger and have some muscle definition. I'm wondering if it's time for weight training only.
I'm scared to stop cardio as I don't want to balloon up again.
I dont see any reason to stop doing cardio, you may want to mix it up a bit so you don't get burned out.
That's a lot of weight to drop on 6 months. Nice work! [Reply]
Today's workout, because I'm a motherfucking masochist. This is how you torch fat.
Barbell bench @ 215
3 reps x 10 sets, 45s rest
Landmine Row @ 145
3 reps x 10 sets, 45s rest
DB incline Press @ 50 lbs
5 sets, 30s rest, AMRAP
Zottman Curl @ 25 lbs
5 sets, 30s rest, AMRAP
Kettlebell complex @ 55 lbs
10 rounds, 60s rest
Snatch and Press, left arm, 5 reps
Snatch and Press, right arm, 5 reps
Goblet Squat, 10 reps
Left arm swing, 10 reps
Right arm sing, 10 reps
30 min steady state cardio on bike
Landmine Complex @ 90 lbs
5 rounds, 90s rest
Landmine Press, left arm, 10 reps
Landmine Press, right arm, 10 reps
Landmine Squat, 10 reps
Landmine Free Row, left arm, 10 reps
Landmine Free Row, right arm, 10 reps
30 min steady state on bike
Repeat Landmine complex
Post on CP during recovery. I still haven't eaten today. [Reply]
Last night I went to the liberty memorial and ran stairs with a 25 pound weight vest 15 times. Then did side squats up the stairs, calf raises, hope, and bear crawls. It was hot as fuck out sweat my ass off but had fun. [Reply]
Originally Posted by Silock:
Kettlebell complex @ 55 lbs
10 rounds, 60s rest
Snatch and Press, left arm, 5 reps
Snatch and Press, right arm, 5 reps
Goblet Squat, 10 reps
Left arm swing, 10 reps
Right arm sing, 10 reps
Ah man, that's a killer fucking HIIT workout man!!!