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]
In my quest to find the perfect program for me, I've changed it up yet again. My problem is always that my lifting interferes with soccer and vice versa. I just play too much soccer for most lifting programs.
So, now I'm doing full body twice a week. It's the All Pro Intermediate program.
1st workout Rep scheme for Front Squat, Bench and Rows:
25% of 5RM x 10 reps, 50% of 5RM x 10 reps, 100% of 5RM x 5 reps, 75% of 5RM for 10 reps
1st workout accessory of Military Press, Wide Grip Pulldown, Incline Bench, Bulgarian Split Squat, DB Curl: 1 set x 8 reps, 50% of that x 20 reps
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2nd Workout FS, Bench and Row:
25% x 10, 50%x 10, 100% x 5 x 5 sets
2nd workout accessory:
1st set x 12, 50% of that x 20
Only lifting twice a week is much easier on my body. Still getting the heavy work in, but it isn't slowing me down at soccer. I'm not feeling nearly as run down all the time. I do throw in 1 ply/core workout a week, as well as one spin class.
Plyo/Core:
3 x 6 box jumps
3 x 15 cable crunch
3 x 50 toe to step (landing on balls of feet, just touching but not standing on a medicine ball, alternating feet)
2 x 15 landmine
3 x 20 feet together side-to-side jump over medicine ball
2 x 15 cable twist, each side
3 x 15 face pull [Reply]
Originally Posted by penguinz:
I just ate 10oz of chicken breast, 2.5 cups of white rice and .25 cup of extra sharp cheddar cheese and I am still starving. :-(
Stuck at a plateau of 281 pounds, 6 ounces for 3 straight weeks.
The weight loss is slowing down. I'm glad to be here instead of 417, but it's hard not to get frustrated.
Fortunately I took out my frustration by riding the bike 70 minutes, walk/jogging 4 miles, and playing a wild game of street hockey with my kid. In the past I would just say "screw it" and go eat it out.
im just going to assume there are some hard-lifting badass brahs in the chiefsplanet crowd, but in case it hasnt been mentioned before...
I was a lifter for about 10 years of my life. I built up a bit of muscle in this time but not nearly as much as i could have because I avoided all of the important compound movement lifts. Always feared i wasnt strong enough to do them or some shit like that.
I found a pretty amazing program that incorporates the best of 'no bullshit' lifting with the novel concept of eating 'smartly' in a way that doesnt feel like dieting but essentially can limit yout weekly caloric intake in a way toat helps keep lean WHILE building muscle mass.
leangains.com (sorry, apparently 150 posts is still too 'noob' to link to a ****ing website on this retarded forum)
Ive been doing it for about 3 years and Ive went to constantly struggling with eating, cardio and lifting, to a carefree life of eating and a very manageable lifting schedule of 3 days a week. The results can be pretty incredible I would encourage all of my adult bretheren of any walk of life to check it out, get inspired, and follow the mantras in a way that best suits them. It doesnt fit EVERYONE's lifestyle but its a damn good tool to have in your shed. [Reply]
Originally Posted by chokeartist:
im just going to assume there are some hard-lifting badass brahs in the chiefsplanet crowd, but in case it hasnt been mentioned before...
I was a lifter for about 10 years of my life. I built up a bit of muscle in this time but not nearly as much as i could have because I avoided all of the important compound movement lifts. Always feared i wasnt strong enough to do them or some shit like that.
I found a pretty amazing program that incorporates the best of 'no bullshit' lifting with the novel concept of eating 'smartly' in a way that doesnt feel like dieting but essentially can limit yout weekly caloric intake in a way toat helps keep lean WHILE building muscle mass.
leangains.com (sorry, apparently 150 posts is still too 'noob' to link to a ****ing website on this retarded forum)
Ive been doing it for about 3 years and Ive went to constantly struggling with eating, cardio and lifting, to a carefree life of eating and a very manageable lifting schedule of 3 days a week. The results can be pretty incredible I would encourage all of my adult bretheren of any walk of life to check it out, get inspired, and follow the mantras in a way that best suits them. It doesnt fit EVERYONE's lifestyle but its a damn good tool to have in your shed.