Another fitness contest?

Grab starting strength volume 3 brother, it'll answer all your questions. Rippetoe is one of the most competent strength trainers I've ever seen.

To answer your question though, the fewer muscles/smaller muscles involved the slower the progression is. That's why with squats/deads you can add 5 lbs a session, where as bench, presses, and especially pull ups are much slower in progression.
 


okuma31 said:
Grab starting strength volume 3 brother, it'll answer all your questions. Rippetoe is one of the most competent strength trainers I've ever seen.

To answer your question though, the fewer muscles/smaller muscles involved the slower the progression is. That's why with squats/deads you can add 5 lbs a session, where as bench, presses, and especially pull ups are much slower in progression.
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I'm a proud owner of Starting Strength. A lot of people rag on Rippetoe because they think his programming is retarded. I have to disagree after doing Starting Strength. I saw more gains in that time period than I ever saw before. My testicles also tripled in size from squatting 3 times a week.

General rule of thumb is the more compound a lift, the more progression in a shorter period of time.(squats, deads, bench)

The more isolated lift, the slower the progression.
(BB curls, skull crushers, DB shoulder press, etc)
(Talking about weight for both)
 
i'm never ever fucking around with squats or deads again. fucked my shit up too badly being a moron and going too heavy too quickly a few yrs ago. with all the other lifts and diet, I'll be just fine muscular wise.
 
dreamache said:
i'm never ever fucking around with squats or deads again. fucked my shit up too badly being a moron and going too heavy too quickly a few yrs ago. with all the other lifts and diet, I'll be just fine muscular wise.
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"Yes, if you squat wrong it fucks things up. If you squat correctly, those same fucked-up things will unfuck themselves."
~ Mark Rippetoe

I hurt my knee first month.. I think my knee was going forward.. It was hurting for quite sometime.. And then unfucked itself totally once i got my form.

Knees never infront of the toes, Back straight ad inclined forward, Ass protruded outward.. ANd not sure if it is just my imagination but Knee areas feel much tougher/harder now... As if my bones got stronger..

FORM I guess is the key.. Even though I started deadlift also when I started squating, I still only deadlift about 180 lbs with proper form ( as in Straight Back..) ANy heavier and I feel like my back arches forward... One thing I don't want is to injure myself and not able to work out.. SO I am going slow there..
 
blogspotter said:
Knees never infront of the toes, Back straight ad inclined forward, Ass protruded outward.. ANd not sure if it is just my imagination but Knee areas feel much tougher/harder now... As if my bones got stronger...
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Lifting increases bone density lol, that's why they recommend it for old people.
 
One more question.. Can you combine these strength training (5Xs) with other isolation exercises... maybe on the alternate day? Or you absolutely must rest on the rest day?
 
Rusky said:
You guys take it to seriously, its all about consistency. Win the day, look good.
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I agree here. Just like with anything else, people want to read read read and never actually do anything. Or they get super obsessive about lifting for a week and then lose motivation and stop going. Consistently working out incorrectly (excluding form) is better than consistently not working out at all.

blogspotter said:
One more question.. Can you combine these strength training (5Xs) with other isolation exercises... maybe on the alternate day? Or you absolutely must rest on the rest day?
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You're thinking into it too much. Yes, you can slowly add on isolation lifts once you have developed consistency with your compounds and have good form. You're being counter productive if you're doing isolation lifts without having your compound lifts down pat.
 
blogspotter said:
One more question.. Can you combine these strength training (5Xs) with other isolation exercises... maybe on the alternate day? Or you absolutely must rest on the rest day?
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You must rest on rest days, muscles are built recovering, not lifting. Do the compounds for a couple of weeks and get your form down pat then add isolations when you see a muscle preventing the progression of your main lifts.
 
Starting strength is the shit, but I'm not sure how good it is for vanity purposes, too bottom heavy and too few reps.

I also have come to believe that strenght is 90% neuro-muscular recruitment and not size. How esle can I explain that I could deadlift my max within 2 weeks of lifting after a 6 month complete no-training?

Big muscles come from tearing muscle fiber and filling the voids with fluid. It doesn't make you stronger as such.
 
dreamache said:
i'm never ever fucking around with squats or deads again. fucked my shit up too badly being a moron and going too heavy too quickly a few yrs ago. with all the other lifts and diet, I'll be just fine muscular wise.
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Detail?

Shit like this is what stops people from doing effective workouts.

I know people that regularly squat/deadlift upwards of 250kg (550lbs) who have never had a serious injury. Most the injuries I know from people who do these lifts get them benching, tearing their pecs or rotator cuffs. After that comes tearing biceps doing stupid shit like rows with an underhand grip or deadlifting without their arms locked out.

Squats and deadlifts are the two lifts which add the most muscle to your frame. If I could only do 2 lifts, those would be the two lifts I would do.
 
If I could only do 1 lift it would be clean and press. Full body workout and hardcore cardio as well.
 
rusvik said:
If I could only do 1 lift it would be clean and press. Full body workout and hardcore cardio as well.
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Yeah, but I'd do that as a stage 2 programme - you really need a good lifting coach to teach you that, and it takes a good few months to get technique perfect. After I've had enough of stronglifts, I'm gonna grab me some clean and pressin'.
 
mituozo said:
Detail?

Shit like this is what stops people from doing effective workouts.

I know people that regularly squat/deadlift upwards of 250kg (550lbs) who have never had a serious injury. Most the injuries I know from people who do these lifts get them benching, tearing their pecs or rotator cuffs. After that comes tearing biceps doing stupid shit like rows with an underhand grip or deadlifting without their arms locked out.

Squats and deadlifts are the two lifts which add the most muscle to your frame. If I could only do 2 lifts, those would be the two lifts I would do.
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I feel like a lot of you guys are coming straight from bodybuilding.com which is actually how I found out about Wickedfire.

Another extrinsic benefit of squatting is that it releases the most natural grown hormone which aids in growth for every other muscle group of your body.

Squats are also the #1 core exercise. I've never been an advocate of doing isolation ab work because if you're doing squats and eating right, you don't need to. Even the people that only lift for vanity's sake and not for the 1 million health benefits that come along with it they all think that you have to do isolation ab work to get a cut up mid section which is not the case at all.

Source: Squat Exercise - Leg Exercises - Weightlifting Exercises

The squat has many benefits:
-The full squat is the best weight training exercise you can do if want to gain muscle. It is a great leg workout. No other exercise holds a candle to it.

-This weight lifting exercise can help you gain muscle in a more efficient manner than any other exercise.

-The squat can dramatically increase your strength - not only your leg strength, but you upper body strength as well.

-When done with proper form and technique, the squat can protect your body from injury by building a strong foundation.

-The full squat can improve your appearance and give you a more solid, athletic look.

-If you want to increase the size of your legs, the squat is the best of the leg exercises.

-If you want to put some muscle on your backside, the squat is the best of the butt exercises.

-And if you want to increase the size of your neck (get rid of the pencil neck look), the squat will do wonders for that.

-The squat will also add size to your trapezius muscle (see diagram of the muscle below). For males, this will give you a much stronger appearance.

-The squat exercise helps release human growth hormone (HGH).

If you sex drive is low, try this weightlifting exercise. It can increase your testosterone levels. (Compound exercises, such as the deadlift, bench press, and the clean and press are also recommended if you want to increase your testosterone levels.)
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"If you want to put some muscle on your backside, the squat is the best of the butt exercises."

Haha this shit is very, very true, I have an ass that could rival beyonce's.
 
jhoffy22 said:
I feel like a lot of you guys are coming straight from bodybuilding.com which is actually how I found out about Wickedfire.

Another extrinsic benefit of squatting is that it releases the most natural grown hormone which aids in growth for every other muscle group of your body.

Squats are also the #1 core exercise. I've never been an advocate of doing isolation ab work because if you're doing squats and eating right, you don't need to. Even the people that only lift for vanity's sake and not for the 1 million health benefits that come along with it they all think that you have to do isolation ab work to get a cut up mid section which is not the case at all.

Source: Squat Exercise - Leg Exercises - Weightlifting Exercises
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I have an account over there, not how I originally came across WF though. I can't remember how I found BB, it was after WF. STS is nothing compared with the shitfest that is the misc.
 
mituozo said:
I have an account over there, not how I originally came across WF though. I can't remember how I found BB, it was after WF. STS is nothing compared with the shitfest that is the misc.
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Yeah, the misc is a big time suck. Some good stories every once in a while though. Check this out if you haven't see it before:

Misc Drama
 
okuma31 said:
You must rest on rest days, muscles are built recovering, not lifting. Do the compounds for a couple of weeks and get your form down pat then add isolations when you see a muscle preventing the progression of your main lifts.
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I didn't mean to combine ISO with Strength.. I have already been doing the whole routine for 3 months now.. Have had good progress..

What I mean is, I am already doing 5-6 exercise and am doing Squats, Deads, Press and Bench on Leg, Back, shoulder and chest days already, besides the other isolation exercise.. This is what I meant when I said If i could mix.. The way I have been doing... I do everyday. Rest on Sundays.. And every muscle group every third day..

Leg Shoulder/ back Biceps/ Chest Triceps..

I am already mixing anyway.. But my question was if I should do 5X5 on the Deads, Bench, Squats, while I do 12X3(or 4) on the other 3-4 exercises each day..


Now I do like 12 rep, 10, 8, 8 (4 sets of squats)
Also I do have linear progression on everything except lateral raise and front raise lol.. Read my stats above
 
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