WillHurtDontCare
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<div class="bbWrapper">This thread is about weightlifting programs and progression, specifically bodybuilding and strength training. It is is aimed at people who are already physically active but who are still beginners with weightlifting.<br />
<br />
<b>TL;DR</b> do <a href="https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters" target="_blank" class="link link--external" rel="noopener">this routine</a> with low weight and have a buff personal trainer, have a 12 month plan, alternate between strength & hypertrophy routines every 2-3 months, sleep well, 1-1.25g protein per lb of body weight.<br />
<br />
These following is rather hodgepodge because I wrote ideas down as they came to me. I'll clean this up and add updates later.<br />
<br />
I was at the gym earlier and some guy asked me what my routine was because he said he just goes to the gym and wings it. I told him about the strength routine that I am using (listed below). I figured that at least one person on this forum might be in the same boat, so I decided to make this thread.<br />
<br />
If you are serious about fitness, then every day that you step into the gym should be but a small part of a multi-month strategy where discipline is required before you even get out of bed (ie: getting good sleep) and continues throughout the entire day (ie: eating the right foods, in the right quantities, at the right times). If you aren't, you are suffering from <a href="https://leangains.com/f*ckarounditis/" target="_blank" class="link link--external" rel="noopener">f*ckarounditis</a>.<br />
<br />
Disclaimer: I am not a personal trainer; I am just a guy who lifts. I've messed up quite a lot, though I've avoided serious injuries in the years that I've been lifting.<br />
<br />
Ideally, you want to alternate between strength and hypertrophy routines every 2-3 months.<br />
<br />
If you are just getting started and can afford it, I recommend finding a buff personal trainer and scheduling a few sessions with him or her. They will catch a bunch of mistakes that you would not even notice.<br />
<br />
I also recommend higher volume lower weight routines for people who are just getting started. Just because the barbell / dumbbell goes up and down doesn't mean that you've performed the movement correctly. Ultimate, the goal is to go through a specific range of motion correctly. If you aren't, you are likely compensating with muscles that you aren't supposed to use and are likely setting yourself up for injury (see the bench press and shoulder injuries).<br />
<br />
Quick aside: a nice side effect of learning proper weightlifting form is that your posture will dramatically improve.<br />
<br />
<b>Realistic Goals</b>:<br />
<ul>
<li data-xf-list-type="ul">You can add 0.5 - 2 lbs of muscle per month depending on how advanced you are</li>
</ul><br />
<b>Issues to Address ASAP</b>:<br />
<ul>
<li data-xf-list-type="ul">Anterior Pelvic Tilt , <a href="https://builtwithscience.com/wp-content/uploads/2018/02/Untitled-design-25-e1568868179256.png" target="_blank" class="link link--external" rel="noopener">AKA when your butt jutts out like Donald Duck</a>.<ul>
<li data-xf-list-type="ul">You will obliterate your lower back on heavy lifts if you do not fix this ASAP</li>
</ul></li>
<li data-xf-list-type="ul"><a href="https://external-content.duckduckgo.com/iu/?u=http%3A%2F%2Fwww.ergodirect.com%2Fblog%2Fwp-content%2Fuploads%2F2014%2F11%2FHunched_over.png&f=1&nofb=1" target="_blank" class="link link--external" rel="noopener">Desk job hunch</a></li>
<li data-xf-list-type="ul">Point your knees out when squatting</li>
<li data-xf-list-type="ul">Do not round your back while deadlifting</li>
</ul><br />
<b>Routines</b>:<br />
<ul>
<li data-xf-list-type="ul"><a href="https://www.t-nation.com/workouts/the-best-damn-strength-plan-for-natural-lifters" target="_blank" class="link link--external" rel="noopener">The Best Damn Strength Plan For Natural Lifters | T Nation</a> - <b>I just finished week 1 of this 12 week routine and I will stick with it through January</b></li>
<li data-xf-list-type="ul"><a href="https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters" target="_blank" class="link link--external" rel="noopener">The Best Damn Workout Plan For Natural Lifters | T Nation</a></li>
<li data-xf-list-type="ul"><a href="https://www.t-nation.com/training/the-best-damn-high-volume-workout-plan-for-natties" target="_blank" class="link link--external" rel="noopener">The Best Damn High Volume Workout Plan for Natties | T Nation</a></li>
</ul><b>Routines for Women</b>:<br />
<ul>
<li data-xf-list-type="ul">I see no reason why a woman could not do the routines above, however, I have continually seen <a href="https://www.amazon.com/dp/1936608642/?tag=tff-amazonparser-20" target="_blank" class="link link--external" rel="noopener">this book</a> recommended for women who are interesting in bodybuilding.</li>
</ul><b>Factors You Can Manipulate for Different Results</b>:<br />
<ul>
<li data-xf-list-type="ul">Weight</li>
<li data-xf-list-type="ul">Number of set</li>
<li data-xf-list-type="ul">Number of reps per set</li>
<li data-xf-list-type="ul">Time under tension</li>
<li data-xf-list-type="ul">Speed on Eccentric and Concentric Movements<ul>
<li data-xf-list-type="ul">On the bench press this would mean lowering the bar vs raising the bar. It takes less strength to lower a barbell than to raise it, so you could do 1 second raise + 5 second lowering to tax your muscles more.</li>
</ul></li>
<li data-xf-list-type="ul">Rest time between sets</li>
<li data-xf-list-type="ul">Total workout time<ul>
<li data-xf-list-type="ul">If a routine takes you an hour to complete, do the exact same routine in 55 minutes. You will feel much more tired.</li>
</ul></li>
<li data-xf-list-type="ul">Supersets<ul>
<li data-xf-list-type="ul">Doing one set immediately after another</li>
<li data-xf-list-type="ul">Example: tricep pushdowns + bicep curls</li>
</ul></li>
</ul><br />
<b>Diet</b>:<br />
<ul>
<li data-xf-list-type="ul"><a href="https://www.t-nation.com/diet-fat-loss/the-best-damn-diet-for-natural-lifters" target="_blank" class="link link--external" rel="noopener">The Best Damn Diet For Natural Lifters | T Nation</a></li>
<li data-xf-list-type="ul">You should try to eat 1-1.25 grams per lb of your body weight daily if you are trying to add muscle</li>
</ul><b>Sleep</b>:<br />
<ul>
<li data-xf-list-type="ul">Aim for 8-9 hours</li>
<li data-xf-list-type="ul"><a href="https://www.thefastlaneforum.com/community/members/4470/" class="username" data-xf-init="member-tooltip" data-user-id="4470" data-username="@ZCP">@ZCP</a> mentioned <a href="https://biotest.t-nation.com/products/z-12" target="_blank" class="link link--external" rel="noopener">Z-12</a> in one of his threads for aiding sleep. I tried it for the first time last night and slept well, though I use other sleep supplements like melatonin, magnesium, and l-theanine.</li>
</ul><br />
<b>Elite Bodybuilders</b>:<br />
<ul>
<li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=s6H-xs0fPyM" target="_blank" class="link link--external" rel="noopener">Tom Platz</a></li>
<li data-xf-list-type="ul"><a href="https://www.amazon.com/dp/0684857219/?tag=tff-amazonparser-20" target="_blank" class="link link--external" rel="noopener">Arnold Schwartzengger</a></li>
<li data-xf-list-type="ul"><a href="https://en.wikipedia.org/wiki/Vince_Gironda" target="_blank" class="link link--external" rel="noopener">Vince Gironda</a></li>
<li data-xf-list-type="ul"><a href="https://muscleandbrawn.com/workouts/franco-columbu-workout-routine-diet/" target="_blank" class="link link--external" rel="noopener">Franco Columbu</a></li>
</ul><br />
<b>Other Resources</b>:<br />
<ul>
<li data-xf-list-type="ul">PD Mangan: <a href="https://twitter.com/Mangan150" target="_blank" class="link link--external" rel="noopener">https://twitter.com/Mangan150</a> - diet, fitness, supplements, other</li>
<li data-xf-list-type="ul">Thomas DeLauer: <a href="https://www.youtube.com/user/TheTdelauer" target="_blank" class="link link--external" rel="noopener">Thomas DeLauer</a> - all things fasting</li>
<li data-xf-list-type="ul">Kelly Starrett<ul>
<li data-xf-list-type="ul"><a href="https://www.amazon.com/dp/1628600837/?tag=tff-amazonparser-20" target="_blank" class="link link--external" rel="noopener">His book on proper form and avoiding injury</a></li>
<li data-xf-list-type="ul"><a href="https://www.youtube.com/user/sanfranciscocrossfit" target="_blank" class="link link--external" rel="noopener">His YouTube Channel</a></li>
</ul></li>
<li data-xf-list-type="ul">Christian Thibaudeau - fitness coach<ul>
<li data-xf-list-type="ul"><a href="https://www.youtube.com/channel/UCFhPe4MUvoSRXZ4ddBvGsnQ" target="_blank" class="link link--external" rel="noopener">His YouTube Channel</a></li>
<li data-xf-list-type="ul"><a href="https://www.t-nation.com/all-articles/authors/christian-thibaudeau" target="_blank" class="link link--external" rel="noopener">His T-Nation fitness articles</a></li>
</ul></li>
<li data-xf-list-type="ul">Henry Rollins' <a href="https://www.oldtimestrongman.com/articles/the-iron-by-henry-rollins/" target="_blank" class="link link--external" rel="noopener">essay on weightlifting</a> (recommended)</li>
</ul><br />
<b>Supplements</b>:<br />
<ul>
<li data-xf-list-type="ul">Creatine seems to be the only supplement that is universally hailed as good</li>
<li data-xf-list-type="ul">I use pre-workout (pre-Jym, which you can buy on Amazon)</li>
</ul><br />
<b>Keywords</b>:<br />
<ul>
<li data-xf-list-type="ul">natural lifter = someone who does not use performance enhancing drugs like steroids, human growth hormones, and similar substances</li>
<li data-xf-list-type="ul">hypertrophy = training for muscle growth</li>
</ul><br />
<b>My Qualifications</b>:<br />
<br />
One rep maxes:<br />
<ul>
<li data-xf-list-type="ul">Deadlift: 390 lbs</li>
<li data-xf-list-type="ul">Squat: 325 lbs</li>
<li data-xf-list-type="ul">Bench: 250 lbs</li>
</ul>None of what I listed above is impressive and should be attainable for healthy adult men within a year.<br />
<br />
In weightlifting you almost always can (and should) judge the quality of someone's knowledge by what they look like.<br />
<br />
<a href="https://www.thefastlaneforum.com/community/attachments/1604771549830-webp.35580/"
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