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 lewdog:
Strength gains can be largely related to neural adaptations resulting from being a n00b. Without knowing your numbers, strength gain is hard to assess.
And again, just because you lost weight, doesn't mean your routine is optimal. That's more related to diet than anything. But many focusing on bodypart splits, such as the one you listed, are neglecting multi-joint movements such as deads, squats, bench and MPs, which can further enhance fat loss and increase muscle mass (read---you can eat more and still lose more weight!).
Not saying that's your case as you didn't list your exercises, but it's very true for many who run bodypart splits that I've known and who I see workout in the gym. There are so many more optimal workouts for strength and body composition gains than many workout programs which only target a body part once per week. That's not optimal by any stretch of the imagination and has been shown to have many limitations after the n00b gains wear off.
Just trying to educate. There's a lot of faulty information out there.
I workout at the PD gym. It's free and I can do it on duty. We have no squat rack, bench rack, or any of the real lifting type of stuff. We have dumbbells and a few machines. We've been trying all year to get the chief to let us buy a power rack.
I'm not paying money for a gym membership when I can do it for free (technically get paid an hour a day). [Reply]
Originally Posted by Dunit35:
I workout at the PD gym. It's free and I can do it on duty. We have no squat rack, bench rack, or any of the real lifting type of stuff. We have dumbbells and a few machines. We've been trying all year to get the chief to let us buy a power rack.
I'm not paying money for a gym membership when I can do it for free (technically get paid an hour a day).
Oh well that's totally different. Can only do what you have access to!
Can't believe no squat or bench rack. Do they at least have barbells and plates? Can't believe they won't spring for something. One nice rack, bar and some plates and you can have almost any exercise known to man! You guys should chip in and buy one yourself or do a community fundraiser for some equipment. [Reply]
Originally Posted by lewdog:
Addressing the first issues is easy for me. I track all my workouts in a log and can easily look back before a lift to see my recent previous best. I'll try to shoot above that if feeling well that day. I like the idea of setting new PRs on days when feeling fresh, or tracking volume/intensity lower on days where I feel down.
I have a gym that I ride my bike about 8 minutes to and from which is nice. A home gym would be insane though. How long do those workouts usually take you?
35-45 minutes. Not too bad. I spilt it up like that because working 10 hour shifts are hell and I need something shorter. I don’t have the time for a long workout every day. [Reply]
Originally Posted by Silock:
35-45 minutes. Not too bad. I spilt it up like that because working 10 hour shifts are hell and I need something shorter. I don’t have the time for a long workout every day.
And mine take about 60-90 minutes but only 3x per week. Interesting that we are working out similar durations then. [Reply]
Originally Posted by lewdog:
Oh well that's totally different. Can only do what you have access to!
Can't believe no squat or bench rack. Do they at least have barbells and plates? Can't believe they won't spring for something. One nice rack, bar and some plates and you can have almost any exercise known to man! You guys should chip in and buy one yourself or do a community fundraiser for some equipment.
We have dumbbells and some more dumbbells.
We offered to pay for a power rack and he said okay. He then decided to buy it for us but wants to buy a Smith machine or whatever its called.
I'd love to start knocking out some actual bench press and squats. [Reply]
Anyone have any decent, quick meal ideas? I’m so sick of chicken, turkey, broccoli, and sweet potatoes, I about gag when I eat them. I’m just not very creative when trying to eat clean. Eggs and oatmeal I’m still okay with, but freakin’ sick of the other stuff. [Reply]
Originally Posted by MVChiefFan:
Anyone have any decent, quick meal ideas? I’m so sick of chicken, turkey, broccoli, and sweet potatoes, I about gag when I eat them. I’m just not very creative when trying to eat clean. Eggs and oatmeal I’m still okay with, but freakin’ sick of the other stuff.
Originally Posted by Scooter Libby:
Well I had 4 whiskey diet Pepsi to test this idea
The body considers alcohol as a toxin so the liver processes that first to the detriment of everything else.
So type 2 diabetics can drink wine and spirits normally but should stay away from beer or liquor mixed with sugary things. The only problem is that being drunk and having low blood sugar exhibit the same exact behavior. The latter is a whole lot more dangerous than the former. [Reply]