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[langdon0555]

Hey everybody just wanted to get some feedback about setting up a new routine. Basically i have laxed on exercising regularly lately and need to hit it. I want/need to up my strength and fill out/add some mass back to my frame. I am '5 "9 1/2 around 145lbs. Not sure how many are familiar with "starting strength" by rippetoe but basically i would like to incorporate some heavy fullbody lifts..such as: barbell squats, front squats, overhead squats, deadlifts, power cleans. Then add some gymnastic/bodyweight movements for upperbody. Maybe like a M, W, F schedule and maybe a light recovery/conditioning circuit on saturday. I have 2 sets of rings, paralletes. I am going to join a gym so i can start squating, etc so i have a cage to do them safely. So basically my goals are mainly just getting stronger and adding some mass back....also working on handstands and maybe the front lever, planche work also. Any and all feedback greatly appreciated.
thanks
Casey

[TipGuy]

Starting strength is a great program for fast strength gains. If you do the food intake piece of it you will gain mass rapidly as well. Mark knows his stuff. Be aware this is a pure strenth building program and does not optimize strength to weight ratio.
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[langdon0555]

Roger...Yeah ive heard its good...but i would like to mix lowerbody/full body lifts with harder uperbody gymnastics type moves.....roger i assume this is how you train. I dont really want to do starting strength as is as i think i would get bored and plus i want to focus on the bodyweight movements and intergrate the 2. Combine lower body barbell lifts with uperbody gymnastics training is what im after as i think the 2 would combine well as far as strength and adding size. I planed on trying to increase calories but to be honest i dont really care about gaining an excessive amount of weight but i do want to increase strength and also increase muscle size...as i think i am alittle on the thin side. Suggestions?
casey

[langdon0555]

Roger how would something like this look...as far as mass/strength gain:

Monday
Squat 3x5 + WU
Weighted Pull-ups 2x6
Deadlift 2x5 + WU
Weighted Dips 2x6

Tuesday
Front Lever Isometric: 60s Total
Planche progression isometric: 60s total
L-sits
Handstand practice


Wednesday
Overhead squat 3x5 + WU
HSPU's: 3x5
Clean 3x5 + WU
Weighted Dips: 2x6
Weighted Pull-ups: 2x6

Thursday
Front Lever Isometric: 60s Total
Planche progression isometric: 60s total
L-sits
Handstand practice

Friday
Squat 3x5 + WU
DL: 2x5, 1x3
HSPU's: 3x5
Inverted pull-up: 2x5

Saturday
Rest

Sunday
Rest

[Levski]

Hi langdon0555

I would add a rest day on Wednesday rather then Sat, and keen Sunday as rest. Once you have progressed with this schedual for a a few months (up to 3 max) i would change things around, and one of those things may be to put the Wed rest back to Sat. Training 5 days in a row is much more intensive then 2-3 rest 2-3 rest. Its important with any kind of weight training/strength training to periodise what you are wanting to achieve.
If you want to learn the planche then plan you progressions and reps/sets ect in 4-8 weeks blocks, so that you are constantly trying to push a little adding in that volume. Once the Absolute strength starts to build up, drop some of the volume and crank out the high intensity lower volume.

One thing that you may find is that body weight exercises don't improve as fast as the weight resistance exericse. This is to be expected, and just keep pushing thought with it.
Aside from that your program looks good and on track.

Valentin Uzunov
TheGymPress
www.thegympress.net
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Valentin Uzunov
The Gym Press
www.thegympress.net

[TipGuy]

These workouts are geared toward minimizing strength deficit not mass gain. If you want mass gain reduce the loads a bit and increase reps. (and eat like a madman). This is a decent program for gymnastics training since mass gain should be minimized while maximizing strength. I hesitate to comment on the efficacy of any routine, because any strength routine done in the same way for very long is ineffective. It needs to vary. Optimal strength training is a philosophy and procedure, not a routine.
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Webmaster DrillsAndSkills.com

[langdon0555]

Mass gain is not my only goal...i do want to increase my strength but i also do want to fill out some as i am alittle to thin. Im just trying to figure out how to combine both full body/lower body lifts with some bodyweight/gymnastic training. How do you go about this?? Do you have any structure to your training or is it more on the whim?? Could you post an example of your/a training program?
casey
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[TipGuy]

I incorporate the heavy lifts into my training pretty regularly, though the olympic lifts hit a bit more frequently. A couple of times/week these lifts will be included in my conditioning set either in a 3X5, 5X5 or with a bit lower loads as part of a circuit. It is fairly sporadic, but definitely not on a whim. I work through a wide variety of exercises and plan my workouts each week ensuring I get focus work on what I need to focus on, hitting my weaknesses regularly enough so they don't remain weaknesses, and balance pure strength work with stamina work. I do little in the way of long distance.
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TipGuy
Webmaster DrillsAndSkills.com

[langdon0555]

Ok so your lifting heavier around 2 times a week usually with an olympic lift....how many times a week are you training out of a 7 day cycle?
casey
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[TipGuy]

I train 2 days on 1 day off, 3 days on 1 day off schedule. I'm doing heavy deads/squats 2 days on that cycle, and 2 days on that cycle I'll do heavy upper body, core. Weighted dips, weighted HSPU, pull ups, etc. I'll often do a heavy dead/squat combined with a heavy HSPU, dip or some such.
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Webmaster DrillsAndSkills.com

[langdon0555]

Ok....i found a place that has an adult program so im gonna check it out...the best pay plan is one where you can go up to 10hrs for the week total...wow! Im going to go and check it out tonite...so if it seems good then i will probably go 2-3 times a week and try and throw in some heavy lower/full body days in there.
casey
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[braindx]

I've already discussed this with each of the threads here, but really you don't need to get EVERYONES critique on it. JUST TRY IT.

If it's too much you can cut back. If it's not enough then add some more. Make sure it's intense and you're getting enough rest. But don't let it excessively be more than an hour.

It doesn't need to be overly complicated especially at novice and intermediate level strength.

[langdon0555]

So i went to the adult class last nite..i had lots of fun. Wow im pretty sore today.. not used to the stuff we did. We stretched in the beginning, then worked on the tumble track. I worked on some front hand springs then a couple of back hand spring attempts. We then went over to the floor and did some of the same things with some handstand rolls, bridge walk over attemps etc. We then went over to the beam and worked some balance, then us 3 guys went over to pommel and worked some on it and the parallel bars. Some of the girls went over to run on vault..i went over to rings and busted out about 5-6 muscle ups total and attempted a few forward shoulder stand and attempted a handstand...i actually got up on one but fell forward. We then did some conditioning at the end which ended up some abs and legs...but i did some pull ups and some psuedo push ups on some paralletes. Me and my buddy had alot of fun and were definately gonna join...so im gonna focus on going to gymnastics probably atleast 3 times a week for 2 hours each and then throw in a deadlift, squat day or 2 of a 3x5.
casey
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