Is this a good routine for a noob? **Pretty Long Read**

Discussion in 'Strength & Conditioning Discussion' started by Ziltoid, Mar 15, 2008.

  1. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    Hey whats up guys. Theres this guy who is having problems gaining weight and someone advised him to follow this routine. I personally dont like it and think it can be changed for the better but I just wanted you guys to take a look...oh, btw...the guy with the problem said that he tried the Rippetoe program and gained nothing from it and eats clean and like a maniac...I think he's full of shit. Sorry for the long read. :icon_sad:

    ____________________________________________________________________________________

    This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

    We will go through training, diet and gear. I will
    tell you the principles behind everything that I
    recommend for you to do, so you can understand why
    certain things happen, so in the future you can fix
    problems yourself.
    Bodybuilding is a very simple and logical endeavour.
    Everything that you do has to be logical. Only logical
    actions will give you results. Every time that you
    come across a new principle, always ask yourself it it
    makes logical sense. If it does not, dump it!

    TRAINING

    Why does a muscle grow? Because it has to adapt. When
    does it have to adapt? When you expose it to something
    that it has not done before. When is something that it
    has not done before? When the muscle is taxed 100%.
    That's 100% effort. What's 100% effort? When you train
    to 100% PHYSICAL, not mental failure. So, to make the
    muscle grow, you have to train with 100% effort
    otherwise, the muscle will not adapt/grow.
    Now, using the above logic, for a set to be beneficial
    to your growth, it needs to be 100% effort. So, a 100%
    effort set of an exercise, will make you grow. Then,
    what is the point to do a second set of that exercise?
    You cannot go more than 100%. The muscle already has
    been taxed by 100% from the first set, so why should
    you do a second one? You will just eat into your
    recovery ability.
    So, you should only do one set to failure per
    exercise. Later on, I will describe the training
    program and how exercises and warm-ups are involved.

    A muscle will not grow until it's recovered. The
    muscle will not begin to recover until the nervous
    system is recovered. It takes roughly 24hours for the
    nervous system to recover from a workout. Only then
    will the muscle begin to recover and grow. So, you
    should never train 2 days in a row. Even if you train
    different bodyparts, you still use the same nervous
    system. You train 2 days in a row, your nervous system
    recovers, but by the time the muscles begin to, you
    train again, so the body has to concentrate again on
    recovering the nervous system.
    A training frequency of 3 days per week (Mon, Wed,
    Fri) is more than enough. Numerous pros, including
    myself, train like this offseason for maximum growth.
    Even if you use streroids, you still have to train
    like this. Steroids increase your recovery ability,
    but they also make you stronger at a quicker rate. The
    extra strength will give you the ability to train
    harder/tear more muscle tissue, so you will need the
    extra recovery that the steroids will give you.

    The following is a great training program that I
    recomend:


    Mon- Chest, Delts, Tri's
    Incline Press - warmups, 1 work set
    Flat Flys - 1 work set
    Military Press - 1 warm up set, 1 work set
    Lateral Raises - 1 work set
    Rear Delt Machine - 1 work set
    Tricep Pushdowns - 1 warm up set, 1 work set
    Lying Tricep Extensions - 1 work set

    Weds - Quads, Hams, Calves
    Squats - warm ups, 1 work set
    Leg Press - 1 work set
    Leg Ext - 1 work set
    Lunges - warm ups, 1 work set
    SLDL - 1 work set
    Standing Calf Raises - 1 work set

    Friday - Abs, Back, Biceps
    Rope Crunches - warm ups, 1 work set
    Lat Pull Downs - warm ups, 1 work set
    Deadlifts - warm ups, 1 work set
    Bent over Rows - 1 work set
    Shrugs - 1 work set
    Standing BB Curls - warm ups, 1 work set
    Concentration Curls - 1 work set

    You do a lot of warm-ups for your first exercise of
    the day. You do one warm-up for the first exercise of
    each bodypart, only to optimise the firing of te
    neuropathways.
    Let's use chest as an example - if for example your
    max (work set) in the incline press is 3 plates, then
    you do 2 warm-ups with the bar, 2 warm-ups with one
    plate, 1 warm-up with 2 plates and then your work set
    with 3 plates. The work set is a set where you fail at
    about 6 reps. Every workout, you have to do more reps
    or increase the weight in that work set (remember, the
    muscle has to do something that it has not done
    before). So if one work out you fail with 6 reps, the
    following nothing less than 7. When you reach 8 reps,
    the following workout you should do (increase) a
    weight where you can do minimum 4 reps. Then increase
    your reps again every workout until you reach 8 again,
    and so on. Each rep has a tempo of 2-1-1. That is 2
    seconds in the negative, one second in the contraction
    and 1 second in the positive.
    Then, after you fail in the incline press, you move
    straight to flat flyes. You do not need a warmp now
    because your chest is more than warm after you failed
    on presses.
    And that's it for chest. The basic routine stays the
    same. If you want variety, small changes as using DB's
    instead of BB or doing flat presse and incline flyes
    for example, is mor ethan enough variety to keep the
    muscle 'confused'.

    DIET
    VERY simple. Very important that you try to get as
    close to 500g of protein per day. Easiest way to do
    that is to have a whey protein shake in water with
    every meal. Fats and carbs don't matter. Calories
    don't count, macro nutrients (protein, fat, carb) do.
    If you get to add fat on, just cut out the fats and
    keep your carbs bellow 300g/day. That's all it is!
    Very simple, but hard to stick to, so not many people
    get results. On gear, the more protein you eat, the
    more you grow. Is as simple as that. Gear maximises
    protein synthesis.
     
  2. erco

    erco Brown Belt

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    I skimmed it and it's fucking retarded.

    The last part on nutrition makes my brain hurt.

    This is bodybuilding bullshit 101.
     
  3. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    Yeah, perhaps the beginning can be skipped but I agree with the last part and his routine in general just does not make sense to me at all. I just had to share this with someone for the laughs and stupidness.
     
  4. ChaseT.

    ChaseT. Banned Banned

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    Moron.
     
  5. takeahnase

    takeahnase watching the swarm

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    Well, I guess most people would grow with 300g carbs and 500g protein per day.
     
  6. I'm not that good with dieting and nutrition and I could even tell that part about the diet was ridiculous. Go post that in D&S and see what MM and KK say.
     
  7. IronMaidenfan#1

    IronMaidenfan#1 Brown Belt

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    I'm gonna give this one a miss, it's too long to read and the TS has already been flamed a lot!
     
  8. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    I havent been flamed alot. I only remember being flamed when I first came in here in the beginning and it wasnt that bad. Also somewhere in the OT but that was on purpose and for fun. I was a noob back then and wasted alot of time on those other forums, big deal. I hang out here mostly now in the training forums...Besides, what does that have to do with anything?

    EDIT: Im a Blue Belt now! :icon_chee
     
  9. Mystile

    Mystile Orange Belt

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    500g of protein? jesus
     
  10. the_harbinger

    the_harbinger Orange Belt

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    That might be the worst routine I've seen yet. One work set per movement? The hell...

    Haha, it gets even better in the "diet" section. :rolleyes:
     
  11. oxcart

    oxcart Ambαssαdor of kwan

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    Yup. I agree.
     
  12. Old Man

    Old Man Black Belt

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    TL;DR

    ^
    See how short and sweet that response is? Try putting together a routine like that.
     
  13. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    ^^Forgive me but what is TL, DR?
     
  14. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    TL=tech level
    DR=damage resistance

    I know, because my GURPS books say so.
     
  15. Admles

    Admles Blue Belt

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    Too Long, Didn't Read

    For the TS:

    READ THE FAQ!!!!!!!

    Read it over and over and over again till you know its message, and you can recite it off by heart. Then head over to D/S, and do the same with their FAQ.

    Then come back, post your new routine, and ask questions.
     
  16. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    Dude. Re-Read the thread. Im not the one with the problem. I do shit right. Im talking about someone else. Douche. :rolleyes:
     
  17. Merrill

    Merrill Purple Belt

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    Ziltoid,

    I think for a beginner it would be far more beneficial to choose fewer exercises and do more sets with those exercises.

    As a beginner the guy in question will no doubt have poor form and the extra practice on basic movements will be of greater use than doing one set of a large selection.

    Also, as a beginner he has not learned how to put in enough effort to make one set very effective. He will probably make some progress with one set, but he would do better with more. Because he has not trained his CNS to activate many motor units, he will not be exhausting himself enough with one set to provide optimal stimulation.

    I would recommend again that he do far fewer exercises and do them more frequently.
     
  18. Ziltoid

    Ziltoid In search for the Ultimate cup of Coffee

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    Thanks for the response. I know what Im doing is right because its working (and ive learned the proper ways through the S&P :D)...I just didnt understand what happens when you Dont do something right. What 'bad' of an outcome will occur.
     
  19. the_harbinger

    the_harbinger Orange Belt

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    Nothing will happen, actually. Even worse, you could regress...
     
  20. bloodangel90

    bloodangel90 Orange Belt

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    He said the guy did Rippetoe's program and got nothing out of it......some times you just have to let people do stupid shit untill there ready to do something that make sense.
     

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