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16

3x5 is 3 sets of 5 reps - it follows the same order as when you write or say it. Two examples from two well known strength coaches & programs: Starting Strength: Reduce the volume on Monday. Sometimes the Monday’s workout is too stressful. You need more time to recover. You can try: Dropping a work set or two (5x5 becomes 4x5 or ...


11

Ways To Get Less Information The first edition of the book is much more coach-focused than the second. Perhaps you have the wrong edition for your situation? (The rest of my answer assumes that you have the second edition.) If you're looking for less information as you get started, you could try StrongLifts 5x5 instead, or look through the Starting ...


10

Are you doing your weight lifting at a gym (you mention a gym and personal trainer, but I'm not sure)? If you are, never hesitate to ask someone else in the room to spot you doing free weights. In my experience no one has every turned me down when asking. I would recommend following a standard beginners routine that focus on compound lifts. Both Starting ...


8

There are definitely services like the one you described. There are 2 issues though: 1.They are extremely expensive and ridiculously overpriced For example one of the ones I found is the Hilton Head Health which was used on the show Heavy costs $350 for one day. Their 28 day program costs $12,000. Here's a disclaimer from the mentioned resort: ...


8

Joe Micela's Minimums and Maximums One of the foremost problems in my own strength training is that my strength work often gets pushed around by other athletic and social endeavors. I frequently find myself in a workout without the capability to hit the numbers as scheduled. At the moment I've simply reduced total lifting volume, and that’s fine. Another ...


7

Rest is as important to your progress as the exercising itself (if not more). If you added in any extra workouts you'll just compromise your progress. This is even emphasized by Rippetoe in the book.


7

Starting Strength is an AB alternating workout, so if you were to do it once every week (or every other week) then you'd have almost a full month before you did the same workout again. This is definitely not optimal. However, since Starting Strength is such a balanced routine, it won't be the end of the world. Now, some strength training will always be ...


6

Crossfit is an good place to start. http://www.crossfit.com/ I have gone to a box and done the exercises with trainers, but if you know how to do the movements already (and if not, they have step by step instruction videos), you don't have to go to a box unless you like someone yelling at you to keep you motivated. The workouts change every day, which ...


6

Let me recommend a couple books to you, as they can help you a long way towards your goals: Starting Strength: Basic Barbell Training Practical Programming for Strength Training Both of these are by Dr. Kilgore and Mark Rippetoe. Practical programming gives you a good foundation of understanding what you need to do to customize your training program. ...


6

There's a couple points to it, and while it has to do with recovery, it also has to do with consistency. The chief problem that causes people to fail endeavors is a lack of consistency. While you may be able to keep track of whether or not you are on a lifting day or a rest day, your friends and family won't unless its always the same days and same times. ...


6

You help muscle growth all over your body by using heavy compound lifts. The two exercises that provide the biggest bang for your buck are full depth squats (to parallel) and deadlifts. These exercises target: Calves Hamstrings Quadriceps Gluteous Upper and lower back Abs adductors and abductors (squats) forearms (grip on the deadlifts) biceps ...


6

Lots of questions, and hopefully I can help you piece things together. When combining weight training with any kind of a sport, you do have to keep in mind recovery. To that end, you have a couple options: Tack it at the end of the week. This is a pretty sound idea. You still have a day of recovery between then and the next session. I used this ...


6

You will be severely limiting your strength gains. Note that I am talking about the amount of strength you will be able to gain, not just the rate of gaining strength. In order to understand why, you have to understand a bit about General Adaptation Syndrome. Essentially, to disrupt homeostasis (the body's current happy place) to build strength you need ...


6

If you're a complete beginner, you can both lose fat and gain muscle at the same time. A strength training program would be best suited to this (you can always focus more on muscle hypertrophy when you're already strong). Stronglifts 5x5 is a good beginner's strength training program that's also free. You don't have to do exactly that, there are multiple ...


6

Looking at your numbers, strength is not an issue if you are a local/regional level player, you are all set. It looks like your biggest problem is the lack of mat time. 1 to 4 sessions a week is not enough and no amount of weight lifting is going to change that. 4 sessions a week is a minimum if you compete locally and you should be putting some serious ...


6

Your program can be improved by simplification and emphasis on objective metrics of progress. Forget about creatine, BCAA, and other expensive supplements. You are so far away from your genetic potential that these are a waste of money. You can make incredible novice gains without them. (Multivitamin is a fine idea though.) Drop the leg press, anything ...


6

There's actually a number of strength sports, where people who don't compete train similarly to competitors in those sports. A brief understanding of them will help you decide what would be a better match for you: Bodybuilding is primarily building and shaping your muscle for aesthetics. However, there is a big nutritional component to bodybuilding ...


6

You can try Smolov method for squating How Smolov Works The Russian Smolov Squat routine is split into 3 phases for a total of 13 weeks. As always, start with a weight you're 100% sure you can Squat instead of starting too heavy and hitting plateaus. The 4 Smolov cycles. Weeks 1-2 - introduction cycle to prepare your legs. Week 1 you Squat 3 day in a row ...


5

The first thing to know when creating a strength training program is that you need to work out all of the muscle groups to prevent injury or an awkwardly proportioned body (you don't want to look like the Hulk up top when you look like a stick figure down below). This being the case, there are two ways you can approach building a workout routine: Do full ...


5

It doesn't matter how much time you can invest, there's simply no point to it. Your body grows muscles while you're resting, as long as there's a sufficient impulse. Maintaining that impulse does not require a lot of time. The reason many strength programs are not 5-day programs is not because most people don't have enough time, but because it can actually ...


5

To call out exactly what the program is, because it wasn't immediately obvious with the 2nd edition book, check out the Basic Structure of the Program. Some of this information I had to extract from the "Practical Programming for Strength Training" book, where this is covered in the "Beginner Programs" section. Essentially, for the first 2-4 weeks you are ...


5

I think your twin goals of strength and conditioning are good ones. You might consider adding mobility to that list at some later point, but those are the basics. Strength First Generally speaking, strength training should take precedence over conditioning, since strength carries over into conditioning challenges more than conditioning carries over into ...


5

1. Measure up First of all, if you're serious about your weight loss and subsequent bulking, you may consider buying a body fat caliper. You'll get much more precise values and you'll be able to measure progress more accurately. If you're not willing to spend the money or are not sure you can use a caliper, The other solution is having a professional ...


5

Nothing inherently wrong in the math, just in the model you are using. As it turns out, Greg Nuckols just published an article on Muscle Math, which sheds some light on why it is simply not feasible in practice to go from 300x3 to 840 lbs in 1 year (52 weeks). Some of the major take-aways are: Recovery activities have a power law distribution (i.e. the ...


4

Some components of fitness improve both your performance and health, and others only improve your performance (power training, agility training, etc.). I would say the most essential components of a fitness program are the ones that improve your health. These are generally listed as: Cardiovascular endurance: achieved by doing things like running, ...


4

If they know what they're doing - and not giving obviously bad advice - go with 3, otherwise you can always go with 2. If you do go with 2, and if your gym allows it, it might be helpful to record your lifts via your phone so that you can make certain you're not doing something wrong. This is far safer than trying to look in a mirror while, for example, ...


4

What you need is a rehab program to get you back to good shape, followed by a proper program to prevent the condition from happening again. I have to qualify my answer by the fact I am not a physical therapist, and I highly recommend you see one. In general, rehab programs involve ridiculously light weight with ridiculously high repetitions. You will be ...


4

At the end of the day, calories in < calories out = weight loss. There is some mixed data about the amount of calories, and the textbook "3500 calories = 1 lb" is somewhat suspect according to more modern studies, and the way that different people react, but all the studies agree (Whether atkins, paleo, grapefruit, etc) that caloric deficit is the main ...


4

The first thing to realize is that if you have good knees, full depth squats are safe as has been stated on multiple occasions including a link to the kinesthetic breakdown of a squat. A squat and squat jump are two very different exercises though. A proper squat is much less impact on the knees than say running or jumping. Although there is some research ...



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