Can someone make me a programme

rottie 11

As the title says would anyone make out a weights programme for me please.

I have a bench, dumbells and a curl bar and wana gain upper body muscle.

Thanks

MightyMandarin

This.

And you may want to get a squat rack unless you want to be a top heavy Timmy.

rottie 11

MightyMandarin wrote: »

This.

And you may want to get a squat rack unless you want to a top heavy Timmy.

Thanks but tbh I don't understand what that means :O

MightyMandarin

rottie 11 wrote: »

Thanks but tbh I don't understand what that means :O

Without a squat rack, you'll end looking something like this eejit.

rottie 11

Lol I know what you mean. But I can't make out that link you gave me.

All I know about is arm curls , flies and bench press. How can I work my traps etc.

And should I workout every part of my body in one day or how would I go about it. Without a programme I won't stick it

runawaybishop

rottie 11 wrote: »

Lol I know what you mean. But I can't make out that link you gave me.

All I know about is arm curls , flies and bench press. How can I work my traps etc.

And should I workout every part of my body in one day or how would I go about it. Without a programme I won't stick it

Google stronglifts.

MightyMandarin

rottie 11 wrote: »

Lol I know what you mean. But I can't make out that link you gave me.

All I know about is arm curls , flies and bench press. How can I work my traps etc.

And should I workout every part of my body in one day or how would I go about it. Without a programme I won't stick it

The program looks confusing, but it's actually very simple. You start off with your maxes on the big lifts (Squat,Bench,Deadlift) and then do the percentages, starting at 70% with a 5x8, and then the next week you do 75% with a 5x6. After you doing your main lift (Squat,Bench,Deadlift, or whatever exercise you choose to make a main lift that day) you do your accessory work, with exercises related to but not the same as the main lift, eg On 'Squat day', I do my squats, then front squats, then pause squats, then lunges and then leg curls.

So for example, if my 1rm on Squats is 100kg, I do 70kg for 5 sets of 8, then 75kg for 5 sets of 6 next week, and so on. Every week after I do my squats, I do 5 sets of 8 on front squats and pause squats, then 4 sets of 12 on lunges and leg curls.

The idea is that you get stronger every week as you begin to push heavier weights, and by the time you get to 90% with a 5x2, your max should increase.

If you don't know your 1 rep max try a 1rm calculator or just test yourself one day to see how strong you are.

runawaybishop wrote: »

Google stronglifts.

Alternatively, this is a great program for beginners, but I found Hanley's one very, very good.

MightyMandarin

rottie 11 wrote: »

All I know about is arm curls , flies and bench press. How can I work my traps etc.

And should I workout every part of my body in one day or how would I go about it. Without a programme I won't stick it

You're going to need to learn more exercises. If you don't know what exercises go with the main lifts, then ask away or try some youtube videos which explain them.

Shrugs are good for traps, but I also find deadlifts work them too. Traps are a very small muscle which need only be worked 1-2x a week. Legs, Chest, Back should make up at least 90% of your workouts; other things like arms, abs, shoulders, traps etc. should be thrown in at the end.

rottie 11

I google strong lifts. Looks good but I don't have a squat rack unfortunately.

What would be the best plan for me with what I have got atm bench, dumbells and curl bar ? I can't afford to be buying anything else anytime soon

MightyMandarin

rottie 11 wrote: »

I google strong lifts. Looks good but I don't have a squat rack unfortunately.

What would be the best plan for me with what I have got atm bench, dumbells and curl bar ? I can't afford to be buying anything else anytime soon

Ideally you should join a gym. Equipment is expensive to buy and even the crappiest of gyms can still do the job. A bar, rack, bench and plates is all anyone needs.

rottie 11

MightyMandarin wrote: »

The program looks confusing, but it's actually very simple. You start off with your maxes on the big lifts (Squat,Bench,Deadlift) and then do the percentages, starting at 70% with a 5x8, and then the next week you do 75% with a 5x6. After you doing your main lift (Squat,Bench,Deadlift, or whatever exercise you choose to make a main lift that day) you do your accessory work, with exercises related to but not the same as the main lift, eg On 'Squat day', I do my squats, then front squats, then pause squats, then lunges and then leg curls.

So for example, if my 1rm on Squats is 100kg, I do 70kg for 5 sets of 8, then 75kg for 5 sets of 6 next week, and so on. Every week after I do my squats, I do 5 sets of 8 on front squats and pause squats, then 4 sets of 12 on lunges and leg curls.

The idea is that you get stronger every week as you begin to push heavier weights, and by the time you get to 90% with a 5x2, your max should increase.

If you don't know your 1 rep max try a 1rm calculator or just test yourself one day to see how strong you are.



Alternatively, this is a great program for beginners, but I found Hanley's one very, very good.

So your telling me I'd have to do sets of what I can just about lift once ? Or do you mean 70% of it?

MightyMandarin

rottie 11 wrote: »

So your telling me I'd have to do sets of what I can just about lift once ? Or do you mean 70% of it?

Do you know what your 1rep max is for the main lifts?

If so, then yes, start off at 70% and do 5x8. If not, then test yourself for 1rep, or try a heavy weight and see how many reps you can do and put it into a 1rm calculator online, but be aware anything >8 reps will skew the result, so try to max out with anything <8 reps.

rottie 11

MightyMandarin wrote: »

Do you know what your 1rep max is for the main lifts?

If so, then yes, start off at 70% and do 5x8. If not, then test yourself for 1rep, or try a heavy weight and see how many reps you can do and put it into a 1rm calculator online, but be aware anything >8 reps will skew the result, so try to max out with anything <8 reps.

Ok il test it out for bench press and dead lift later. Is there anything I could do instead of the squats . Like to replace them ?

Alf Veedersane

rottie 11 wrote: »

Ok il test it out for bench press and dead lift later. Is there anything I could do instead of the squats . Like to replace them ?

Goblet squats. Split squats. Lunges. Step ups.

And just plain old squatting with dumbbell in each hand.

rottie 11

Alf Veedersane wrote: »

Goblet squats. Split squats. Lunges. Step ups.

And just plain old squatting with dumbbell in each hand.

Thanks il youtube them

rottie 11

Ok if I do bench press, arm curls, flies , Deadlift and this trap workout in the pic then would that be giving me a decent enough workout?

rottie 11

http://www.google.ie/imgres?imgurl=http://www.ultimateworkoutplans.com/wp-content/uploads/2014/03/traps-superset-image.jpg&imgrefurl=http://www.ultimateworkoutplans.com/deltoid-workout/&h=200&w=557&tbnid=vvGbsY_NKceCSM:&docid=U5Y91TqRX2MKsM&ei=HxvFVa3BJeuz7gaxgLr4Ag&tbm=isch&client=ms-android-h3g-ie&ved=0CGYQMyhAMEBqFQoTCO3M_Mjtl8cCFeuZ2wodMYAOLw

Alf Veedersane

Have a think about what you're working with those exercises and whether it's balanced.

Not being smart, btw. It's just good to think about why as well as what.

rottie 11

Alf Veedersane wrote: »

Have a think about what you're working with those exercises and whether it's balanced.

Not being smart, btw. It's just good to think about why as well as what.

I did think about it tho. Instead of saying "think about it" why not just tell me what's wrong with it or what to add etc ?

Alf Veedersane

rottie 11 wrote: »

I did think about it tho. Instead of saying "think about it" why not just tell me what's wrong with it or what to add etc ?

You were given plenty of leg ideas.

what you suggested is bench press (chest), curls (biceps), flies (chest), deadlift (posterior chain) and shrugs for traps.

There are no pulling movements. There are no vertical press movements. There are no leg movements. Add more of those. All of them.

Www.exrx.net has a good directory of movements to look up so that you can get a balanced workout. Do at least as many pull movements as you do push/press movements

rottie 11

Alf Veedersane wrote: »

You were given plenty of leg ideas.

what you suggested is bench press (chest), curls (biceps), flies (chest), deadlift (posterior chain) and shrugs for traps.

There are no pulling movements. There are no vertical press movements. There are no leg movements. Add more of those. All of them.

Www.exrx.net has a good directory of movements to look up so that you can get a balanced workout. Do at least as many pull movements as you do push/press movements

Page not found when I click that link. I get what your saying, il try to find some pull exercises online and add them in. Then the question is how do I put everything in a 3 day a week programme

Alf Veedersane

http://www.exrx.net/Lists/Directory.html

Mr. CooL ICE

If you do loads of chest and bicep exercises but ignore your back and triceps, then not only will you look odd, but you will be doing damage to yourself in the long run. Developing the front of your body but ignoring your back will ruin your posture, amongst other things.

In terms of upper body exercises, think about dividing them into 4 vague movements; horizontal push, horizontal pull, vertical push and vertical pull. In that order using your equipment, the main movements would be bench press, bent over row (or a variation), overhead press and pullup/chinup (if you can get some kind of bar for that).

But in all honesty, don't ignore your legs. They're important. The only reason legs could ever be unimportant is if you are solely working out to flex in front of the mirror. If you want to actually be strong, you gotta start from the bottom up.

rottie 11

Thanks lads. Honestly I want to do it right. That's why I'm asking so many questions, I want all the proper info. Once I know how to workout my whole body properly il try to make a programme and stick to it

Alf Veedersane

If you do all pressing movements like benching and flies and got strong at them, you'd wind up with shoulders rounded forward.

Pulling movements balance that.

And with curls you work your biceps. But the triceps are antagonists to biceps and are bigger. So balance curls with triceps extensions or even dips off a chair.

rottie 11

Alf Veedersane wrote: »

If you do all pressing movements like benching and flies and got strong at them, you'd wind up with shoulders rounded forward.

Pulling movements balance that.

And with curls you work your biceps. But the triceps are antagonists to biceps and are bigger. So balance curls with triceps extensions or even dips off a chair.

Ya It makes sense alrite. What would be the best pulling movements for me ? Also how can I work triceps with dumbells?

MightyMandarin

rottie 11 wrote: »

Ya It makes sense alrite. What would be the best pulling movements for me ? Also how can I work triceps with dumbells?

Pull-ups, bent over row and other rowing variations are the best back movements; deadlifts work your back a lot too and should be a main movement.

You should probably throw in a bit of rear delt flyes each week just to stop any imbalances in your shoulder which might cause injury.

Triceps could be worked with skullcrushers or similiar movements overhead.

rottie 11

MightyMandarin wrote: »

Pull-ups, bent over row and other rowing variations are the best back movements; deadlifts work your back a lot too and should be a main movement.

You should probably throw in a bit of rear delt flyes each week just to stop any imbalances in your shoulder which might cause injury.

Triceps could be worked with skullcrushers or similiar movements overhead.

Thanks il write a list of all the stuff I need to do and then try make a programme out of it

MightyMandarin

rottie 11 wrote: »

Thanks il write a list of all the stuff I need to do and then try make a programme out of it

What I would suggest is a 3 day programme with Squat, Deadlift and Bench as the main mvt. each day, or a 4 day programme with Overhead Press as the main mvt. the 4th day.

Put all your legs stuff like lunges with the Squat day, flyes and tricep work goes with bench and pull ups, rows and curls go with deadlifts. If you give OHP a day, then all your shoulders and traps work should go with it, and maybe abs if you want too. If not then put it with bench day.

rottie 11

MightyMandarin wrote: »

What I would suggest is a 3 day programme with Squat, Deadlift and Bench as the main mvt. each day, or a 4 day programme with Overhead Press as the main mvt. the 4th day.

Put all your legs stuff like lunges with the Squat day, flyes and tricep work goes with bench and pull ups, rows and curls go with deadlifts. If you give OHP a day, then all your shoulders and traps work should go with it, and maybe abs if you want too. If not then put it with bench day.

I'd rather a 3 day workout tbh. So something like this is it

Day 1. Squats and the leg stuff.

Day 2. Deadlifts, pullups, rows and curls

Day 3. Bench , flies and triceps.

Would I be covered if that was my workout plan

MightyMandarin

rottie 11 wrote: »

I'd rather a 3 day workout tbh. So something like this is it

Day 1. Squats and the leg stuff.

Day 2. Deadlifts, pullups, rows and curls

Day 3. Bench , flies and triceps.

Would I be covered if that was my workout plan

Yeah, just put shoulder stuff and Overhead Press into your bench day.

rottie 11

MightyMandarin wrote: »

Yeah, just put shoulder stuff and Overhead Press into your bench day.

Ok thanks il start on Monday

Nichololas

Instead of making up your own programme as a beginner, you should do stronglifts for about 6 months until you know what's what, that's pretty much what it's for. It's not the be-all-end-all, but it'll give you a good base for everything else and if you want to get stronger you can do Hanley's programme that was posted above or if you want to get bigger then you can add in bodybuilding exercises (not that doing stronglifts and eating properly won't do that anyway)

Brian?

Nichololas wrote: »

Instead of making up your own programme as a beginner, you should do stronglifts for about 6 months until you know what's what, that's pretty much what it's for. It's not the be-all-end-all, but it'll give you a good base for everything else and if you want to get stronger you can do Hanley's programme that was posted above or if you want to get bigger then you can add in bodybuilding exercises (not that doing stronglifts and eating properly won't do that anyway)

What's with all the love for strong lifts? It's a pastiche of earlier 5x5 programmes.

The program linked earlier, as designed by Hanley, is perfect for the OP.

OP, do the program Hanley wrote.

MightyMandarin

It doesn't really matter what program the OP does, as the aim for a beginner is to just learn the correct movements and build up a routine of training 3-4x a week consistently. If he gets this from stronglifts, then he's succeeded in his first few months.

Personally, I prefer Hanley's program because there's good periodization in there, as you're starting at 75% with lots of volume, and gradually up the intensity towards 90%, so you get used to lifting heavy weight aswell as lighter weight for lots of reps.

Stronglifts or any 5x5 program can be quite boring in the sense that every day is the same 5x5 and you only move up the weight gradually, and going 6months without visually seeing your 1rm increase might be a little demotivating for a beginner.

LuckyLloyd

The OP also appears to have some equipment limitations also.

Get lifting, make sure the movement choice is balanced and it's better than jawing endlessly over which program / approach might be better imo.

rottie 11

I've just started today.

Here's what I came up with

Day 1.
Dumbell squats
Barbell squats
Upright rows

Day 2.
Deadlifts
Rows
Pullups
Arm curls

Day 3.
Bench press
Flies
Overhead dumbell tricep press
Close grip bench press

I'm not looking to be an animal or get massive. Just want to tone up most of my body. Saying that tho when I start seeing results il probably be addicted lol

Transform

rottie 11 wrote: »

I've just started today.

Here's what I came up with

Day 1.
Dumbell squats
Barbell squats
Upright rows

Day 2.
Deadlifts
Rows
Pullups
Arm curls

Day 3.
Bench press
Flies
Overhead dumbell tricep press
Close grip bench press

I'm not looking to be an animal or get massive. Just want to tone up most of my body. Saying that tho when I start seeing results il probably be addicted lol

stick at it dude and post up vid of the squats and deadlifts if you can

MightyMandarin

Day 1.
Barbell squats
Dumbell squats
Lunges/Split Squats
Overhead Press
Upright rows

Day 2.
Deadlifts
Rows
Pullups
Arm curls

Day 3.
Bench press
Close grip bench press
Flies
Overhead dumbell tricep press

This is a bit more balanced than what you had. Shoulder work (Over Head Press + Upright rows) can be done on day3 either.

rottie 11

Transform wrote: »

stick at it dude and post up vid of the squats and deadlifts if you can

Il try my best

runawaybishop

Brian? wrote: »

What's with all the love for strong lifts? It's a pastiche of earlier 5x5 programmes.

The program linked earlier, as designed by Hanley, is perfect for the OP.

OP, do the program Hanley wrote.

5x5s are simple linear progression compound programs that are easy to follow and have a mountain of research, info, websites etc devoted to them. Why wouldn't they be recommended? No need to faff about with 70% of 1 rep maxes, for a beginner its easier to just get stuck in and increase by X each session.

rottie 11

MightyMandarin wrote: »

Day 1.
Barbell squats
Dumbell squats
Lunges/Split Squats
Upright rows

Day 2.
Deadlifts
Rows
Pullups
Arm curls

Day 3.
Bench press
Close grip bench press
Flies
Overhead dumbell tricep press

This is a bit more balanced than what you had. Shoulder work (Over Head Press + Upright rows) can be done on day3 either.

Thanks man

rottie 11

Is wide grip or close grip better for the upright rows? Which hits the traps more

thegreatiam

Brian? wrote: »

What's with all the love for strong lifts? It's a pastiche of earlier 5x5 programmes.

The program linked earlier, as designed by Hanley, is perfect for the OP.

OP, do the program Hanley wrote.

Cos it's simple. as a beginner that is really important. knowing that I can go into the gym looking at only hitting the squat rack and doing 5 basic easy to learn exercises. 1 or 2 pieces of equipment max, (bench/Rack and a bar)

When I first started I read multiple pages on beginner routines. some having 15+ exercises a week. most working off a % of my 1 rep maximum.

I was a beginner, I didn't have a 1 rep maximum, or if I did it was so low that 70% of it meant I needed to do a different exercise or needed another different piece of equipment. any routine that had me hitting multiple stations would go in one ear and out the other, I had no interest in doing a circuit of the gym everytime. It just simply wasnt intriguing me.

While I have no doubt hanleys program is excellent it lacks simplicity.
Do a main lift, then do an exercise like the main lift then do assistance exercises. beginners don't know what those exercises are. strong lifts makes a big point of being only 3 different exercises a visit. Because beginners are intimidated by the fact everyone else seems to know loads of different exercises for every situation.

Running a progression is complicated too. I have no interest in that I want to remember 1 number and make that go up.
Plus the fact that at that stage in the process the numbers arent going up because i'm getting stronger they are going up because I am getting better at lifting them.
Physically a beginner is probably strong enough to squat their bodyweight, but they don't know how to co-ordinate their limbs and muscles to apply that strength to the bar. You learn that as you go, calculating a maximum each week gets in the way of that and puts the focus on lifting the most rather than learning to lift correctly.

In an ideal world everyone would simply go to Hanley and have him teach that process to us, calculating our maximums and teaching us form and using his wealth of experience to choose the best exercises for us. but in reality that ain't gonna happen.

Strong lifts gets past all of that and gets you moving. Personally I don't think it's the best beginner program. I prefer starting strength but you can't expect an outright beginner to go and do power cleans off the bat.

Besides, anyone who has gone from unfit to fit knows that it makes no difference what you actually do to get started as long as you start something. If a simple program gets that happening then that choice, no matter if it gets the best results or not is the best choice. Once they have been on it for a few months and have learned enough then an alternative program which is a bit more involved can be given.

If it wasn't for finding starting strength (actually one of the variations from the wiki) I wouldn't have set foot in a gym. and when I first read the strong lifts blog and I realised that 90% of what always put me off about training was complete fluff and I didn't have to do that. Now I look forward to training. and I know enough to add exercises to my routine, I know where I am weak and I can plan weeks ahead into my progression. I even have plans to add some body building exercises into my routine after I plateau again (:eek::eek::eek:)

So SL might not be original, or even the best choice, but if it can cut through a lot of noise and actually get people under the bar then it's still worth recommending. actually, recommend icf 5x5 since I know you will want to do curls.

Brian?

runawaybishop wrote: »

5x5s are simple linear progression compound programs that are easy to follow and have a mountain of research, info, websites etc devoted to them. Why wouldn't they be recommended? No need to faff about with 70% of 1 rep maxes, for a beginner its easier to just get stuck in and increase by X each session.

The question is "why the love for strong lifts?" There are much better 5x5 program's out there IMO, that don't have the internet following.

Brian?

thegreatiam wrote: »

Cos it's simple. as a beginner that is really important. knowing that I can go into the gym looking at only hitting the squat rack and doing 5 basic easy to learn exercises. 1 or 2 pieces of equipment max, (bench/Rack and a bar)

When I first started I read multiple pages on beginner routines. some having 15+ exercises a week. most working off a % of my 1 rep maximum.

I was a beginner, I didn't have a 1 rep maximum, or if I did it was so low that 70% of it meant I needed to do a different exercise or needed another different piece of equipment. any routine that had me hitting multiple stations would go in one ear and out the other, I had no interest in doing a circuit of the gym everytime. It just simply wasnt intriguing me.

While I have no doubt hanleys program is excellent it lacks simplicity.
Do a main lift, then do an exercise like the main lift then do assistance exercises. beginners don't know what those exercises are. strong lifts makes a big point of being only 3 different exercises a visit. Because beginners are intimidated by the fact everyone else seems to know loads of different exercises for every situation.

Running a progression is complicated too. I have no interest in that I want to remember 1 number and make that go up.
Plus the fact that at that stage in the process the numbers arent going up because i'm getting stronger they are going up because I am getting better at lifting them.
Physically a beginner is probably strong enough to squat their bodyweight, but they don't know how to co-ordinate their limbs and muscles to apply that strength to the bar. You learn that as you go, calculating a maximum each week gets in the way of that and puts the focus on lifting the most rather than learning to lift correctly.

In an ideal world everyone would simply go to Hanley and have him teach that process to us, calculating our maximums and teaching us form and using his wealth of experience to choose the best exercises for us. but in reality that ain't gonna happen.

Strong lifts gets past all of that and gets you moving. Personally I don't think it's the best beginner program. I prefer starting strength but you can't expect an outright beginner to go and do power cleans off the bat.

Besides, anyone who has gone from unfit to fit knows that it makes no difference what you actually do to get started as long as you start something. If a simple program gets that happening then that choice, no matter if it gets the best results or not is the best choice. Once they have been on it for a few months and have learned enough then an alternative program which is a bit more involved can be given.

If it wasn't for finding starting strength (actually one of the variations from the wiki) I wouldn't have set foot in a gym. and when I first read the strong lifts blog and I realised that 90% of what always put me off about training was complete fluff and I didn't have to do that. Now I look forward to training. and I know enough to add exercises to my routine, I know where I am weak and I can plan weeks ahead into my progression. I even have plans to add some body building exercises into my routine after I plateau again (:eek::eek::eek:)

So SL might not be original, or even the best choice, but if it can cut through a lot of noise and actually get people under the bar then it's still worth recommending. actually, recommend icf 5x5 since I know you will want to do curls.

That's all true. But it doesn't tell me why so many people are recommending strong lifts over other 5x5 programmes. I'm not saying it's **** and don't so it, I'm just confused by the popularity of something that's neither the original or the best 5x5.

runawaybishop

Brian? wrote: »

The question is "why the love for strong lifts?" There are much better 5x5 program's out there IMO, that don't have the internet following.

Such as? There isn't really anything that can go wrong with stronglifts for a beginner and it was the first one that popped into my head.

thegreatiam

Brian? wrote: »

That's all true. But it doesn't tell me why so many people are recommending strong lifts over other 5x5 programmes. I'm not saying it's **** and don't so it, I'm just confused by the popularity of something that's neither the original or the best 5x5.

Because out of them all (the ones I've read at least) it is the most simple, easiest to manage and has the most information available written about it. After that it's exponential. It was recommended to me so I recommend it to lots of people.

Plus the owner is prolifically self promoting and Marketing savvy. So his presence spreads more so than others.

Brian?

runawaybishop wrote: »

Such as? There isn't really anything that can go wrong with stronglifts for a beginner and it was the first one that popped into my head.

Starting strength.

runawaybishop

Brian? wrote: »

Starting strength.

Very similar, except he has power cleans in. For a beginner its easier to leave them out until you get used to some of the simpler movements first. If i didnt have a brain fart when i was posting i would have suggested looking at it though, except i couldnt remember the name of it for the life of me.

Brian?

runawaybishop wrote: »

Very similar, except he has power cleans in. For a beginner its easier to leave them out until you get used to some of the simpler movements first. If i didnt have a brain fart when i was posting i would have suggested looking at it though, except i couldnt remember the name of it for the life of me.

Power cleans are replaced by rows in
Later versions of SS. Learning to power clean is a great idea though.

I'm off to power clean, it's been a while.