Ignorant Noob =(

[ExtraMile]

Hey jdid, you posted in my last thread. So i would like to know, when you mention rippetoes lifts is that the 5x5 calculator? And what i am confused about, with the 5x5 calculator whats the point of it? like whats the ups and downs etc to doing rippetoes

there are two routines that people mainly mean when they say "rippetoes"

the first is the 5x5 calculator and its a great routine especially if you want to add size, some of the benefits are the fact that you only perform the big lifts so you can put all your energy into it, you squat/row/bench 3 times a week aswell so you get lots of practise at performing them.

the other routine sometimes people mean is called a 3x5, it looks like this, two routines that you alternate between and workout 3 times a week, so each routine is done 3 times in 2 weeks, the 2 routines are:
Full Squat 3x5
Benchpress 3x5
Deadlift 5x5 pyramiding up to 1 max set

Full Squat 3x5
Military Press 3x5
Pendlay Row 3x5

for the exercise listed with 3x5, you do 3 sets of 5 reps with the same weight, when you can get all 3 sets of 5 reps with that weight then you bump it up.

Another great routine is this: Super Squats 20 Rep Squat Routine <--- take note of the diet plan at the bottom of this page too...

As a beginner you could probably follow any routine and get decent results if you are eating decent, but by doing something like this then you will get alot of practise at squats/deads/bench/row which are all exercises where form is very important to prevent injuries.

If you were gonna do a split I would say to do something like this:

Monday - shoulder, tri
Tuesday - back, calves
Wednesday - rest
Thursday - chest, bi
Friday - Legs (including calves), abs

 

[NJL52]

there are two routines that people mainly mean when they say "rippetoes"

the first is the 5x5 calculator and its a great routine especially if you want to add size, some of the benefits are the fact that you only perform the big lifts so you can put all your energy into it, you squat/row/bench 3 times a week aswell so you get lots of practise at performing them.

the other routine sometimes people mean is called a 3x5, it looks like this, two routines that you alternate between and workout 3 times a week, so each routine is done 3 times in 2 weeks, the 2 routines are:
Full Squat 3x5
Benchpress 3x5
Deadlift 5x5 pyramiding up to 1 max set

Full Squat 3x5
Military Press 3x5
Pendlay Row 3x5

for the exercise listed with 3x5, you do 3 sets of 5 reps with the same weight, when you can get all 3 sets of 5 reps with that weight then you bump it up.

Another great routine is this: Super Squats 20 Rep Squat Routine <--- take note of the diet plan at the bottom of this page too...

As a beginner you could probably follow any routine and get decent results if you are eating decent, but by doing something like this then you will get alot of practise at squats/deads/bench/row which are all exercises where form is very important to prevent injuries.

If you were gonna do a split I would say to do something like this:

Monday - shoulder, tri
Tuesday - back, calves
Wednesday - rest
Thursday - chest, bi
Friday - Legs (including calves), abs

Well, to be rather blunt; your split has you doing upperbody 4 days a week and lower body once. That's a pretty bad split.

Your quads are your largest muscle group, to be touched once a week is asinine.


To the original poster: Buy this book, read it, read it again, do the routine. That or absolutely hate yourself in 4 years for not doing so.

Starting Strength: Basic Barbell Training

If wish I knew of this book at 15...

BTW, I'm not a paid sponsor of the book, unlike most of the supplement pushing found in this forum.

 

[ark94]

Alright, im going to seriously this time look into the 5x5 probably right now and sort of get a routine. But 5x5 is for someone starting out right... i have been doing freeweights for a year now, just not extreme or heavy lifting and not certain lifts. so i don't know a ton of lifts yet =(

like i know the form for some lifts, but that is what "trainers" told me and i have read on here never follow a trainer =D lol

so if i do the 5x5, will i be getting bigger? or just learning form and technique and seeing minimal results?

Also, for example i can bench (its not a lot, but considering what my body used to be its a jump =D) as a max 45's on each side (bar weighs 45), i think i could maybe pump out 5 reps with that... but 3-5 sets idk. but i could do 35's on each side and pull out 5 sets and be tired at the end. so when i do the 5x5 calculator would i be doing 35's on each side of the bar, and benching 5 sets? or doing 45's?

oh for example, i know its sad but i really don't know a proper form of freeweight squatting.....

 

[ark94]

*** Please critique***

Alright, so if you would like a idea of what my diet is. Here you are, its not eating a lot.... but its not eating bad either (I hope its not)
Breakfast (around 7:30a.m) – 2cups (fruits vary from strawberries,blueberries,mangos etc) of fruits, in 20oz. Of 1% milk mixed in with 1-2scoops of Whey Protein

Around 10a.m everyday – 2 scoops mixed in 20oz. 1% milk of Mutant Mass

Lunch (between 12-12:30p.m) – Lunch varies, 2 sandwhiches (rye bread) inside the sandwhiches tuna somedays, mashed eggs, bacon w/cheese, ham and cheese and tomato’s etc. Generally stated above is a lunch.
1 hour before workout (around 2:45p.m) – Another 2 scoops of mutant mass, mixed in with 20oz. 1% milk

After workout (workouts from 3:55 till 5:45/6:00) – 355mL of water, mixed into 2 scoops of Cell-tech hardcore (creatine)

Dinner – Generally varies each night. Sometimes – Pork curry with basmati rice with green beans in rice. Chicken with veggies, beef portvela hamburger on whole wheat bun, salmon (seasoned) with veggies and potatotoes. Etc etc


I also plan on taking Purple Wraath during my workout, or atleast trying it out.
As far as serving size, I eat at dinner for hamburger, 1 hamburger, pork curry 5ounce of pork with a cup of rice. So im not eating alot... but I do NOTTTT have a huge apetite... so its hard to eat otherwise I feel like throwing up.
After I upload my pic, (hopefully tonight if I can find my parents camera lol) you can judge my body, and see if you say I should lose weight (bf) or just gain muscle on it.
PLEASE CRITIQUE and make sense when you critique =d im 15 so please try not to say make 3 steaks for lunch.... im in school lol

 

[NJL52]

*** Please critique***

Alright, so if you would like a idea of what my diet is. Here you are, its not eating a lot.... but its not eating bad either (I hope its not)
Breakfast (around 7:30a.m) – 2cups (fruits vary from strawberries,blueberries,mangos etc) of fruits, in 20oz. Of 1% milk mixed in with 1-2scoops of Whey Protein

Around 10a.m everyday – 2 scoops mixed in 20oz. 1% milk of Mutant Mass

Lunch (between 12-12:30p.m) – Lunch varies, 2 sandwhiches (rye bread) inside the sandwhiches tuna somedays, mashed eggs, bacon w/cheese, ham and cheese and tomato’s etc. Generally stated above is a lunch.
1 hour before workout (around 2:45p.m) – Another 2 scoops of mutant mass, mixed in with 20oz. 1% milk

After workout (workouts from 3:55 till 5:45/6:00) – 355mL of water, mixed into 2 scoops of Cell-tech hardcore (creatine)

Dinner – Generally varies each night. Sometimes – Pork curry with basmati rice with green beans in rice. Chicken with veggies, beef portvela hamburger on whole wheat bun, salmon (seasoned) with veggies and potatotoes. Etc etc


I also plan on taking Purple Wraath during my workout, or atleast trying it out.
As far as serving size, I eat at dinner for hamburger, 1 hamburger, pork curry 5ounce of pork with a cup of rice. So im not eating alot... but I do NOTTTT have a huge apetite... so its hard to eat otherwise I feel like throwing up.
After I upload my pic, (hopefully tonight if I can find my parents camera lol) you can judge my body, and see if you say I should lose weight (bf) or just gain muscle on it.
PLEASE CRITIQUE and make sense when you critique =d im 15 so please try not to say make 3 steaks for lunch.... im in school lol

Not nearly enough. Appetite is a changeable thing. You won't put on a pound with your diet. You need to eat at least 3200 calories or else you might as well not go to the gym. Find more calorie dense food and just eat it.

Alright, im going to seriously this time look into the 5x5 probably right now and sort of get a routine. But 5x5 is for someone starting out right... i have been doing freeweights for a year now, just not extreme or heavy lifting and not certain lifts. so i don't know a ton of lifts yet =(

like i know the form for some lifts, but that is what "trainers" told me and i have read on here never follow a trainer =D lol

so if i do the 5x5, will i be getting bigger? or just learning form and technique and seeing minimal results?

Also, for example i can bench (its not a lot, but considering what my body used to be its a jump =D) as a max 45's on each side (bar weighs 45), i think i could maybe pump out 5 reps with that... but 3-5 sets idk. but i could do 35's on each side and pull out 5 sets and be tired at the end. so when i do the 5x5 calculator would i be doing 35's on each side of the bar, and benching 5 sets? or doing 45's?

oh for example, i know its sad but i really don't know a proper form of freeweight squatting.....

Not a 5x5, a 5x5 is intermediate. You are a beginner. A 3x5 is what you need.
Yes you will gain size and strength.

Get the book. Everything you need to know is in it.

 

[ark94]

Well.... here's the shameful pics =(

I used to be a lot bigger, no muscle just fat. and since 13 i was more cardio just cutting down weight. i think im still too fat though idk.

i was thinking maybe i should cut down, lose more BF and then start lifting.... any input? or should i just lift with my current body?

Normal

Normal Side

Somewhat flexxed (idk if this helps when suggesting lifts)

 

[JDid23]

don't be ashamed bro... we all have to start somewhere. I am basically in the same boat you're in right now

it's good that you cut fat... Regardless, you should do the compound lifts as previously stated (squats, deads, etc.)-- Rippetoes 3x5 Starting Strength would be ideal.

 

[ark94]

don't be ashamed bro... we all have to start somewhere. I am basically in the same boat you're in right now

it's good that you cut fat... Regardless, you should do the compound lifts as previously stated (squats, deads, etc.)-- Rippetoes 3x5 Starting Strength would be ideal.

alright, i would like to know though, i may buy the book if its in stock at some book stores, or order it online.

but i like going to the gym everyday.... does that work with rippetoes? and if its Mon,wed,fri would i do just strictly cardio Tues, Thurs?

Also do you suggest straight up cutting my BF completely? Say do a month, hardcore cardio and lift some weights but focus more on cardio and diet? Then come and do weights? Just i don't want to be setback by reducing all my weights by a lot, but if i have too.. i will

oh it would help if you knew what i was going for...
http://www.imagebam.com/image/771e4330727859

Right now just want to get a flat stomach, and have more definition... so cutting BF for about a month of hard HIT cardio would do me good? or 2 months?

 

[NJL52]

alright, i would like to know though, i may buy the book if its in stock at some book stores, or order it online.

but i like going to the gym everyday.... does that work with rippetoes? and if its Mon,wed,fri would i do just strictly cardio Tues, Thurs?

Also do you suggest straight up cutting my BF completely? Say do a month, hardcore cardio and lift some weights but focus more on cardio and diet? Then come and do weights? Just i don't want to be setback by reducing all my weights by a lot, but if i have too.. i will

oh it would help if you knew what i was going for...
ImageBam - Fast, Free Image Hosting and Photo Sharing

Right now just want to get a flat stomach, and have more definition... so cutting BF for about a month of hard HIT cardio would do me good? or 2 months?

A. Not a maybe. To be rather blunt, you are a fucking idiot if you don't buy it. I'd give my soul to be 15 and in possession of the knowledge it gives you.
B. No. MWF is what's ideal. Just rest on TR. Generally, cardio is extra work on your body that could have been weight training. IE resources that could have been spent on building muscle.
C. No, don't cut. You have very little fat. But you have even less muscle. When I'm as fat as you are I have a 6 pack because I have significantly more muscle then you. You can't have abs if you don't have abs big enough to show. And stick figure skinny abs look rather pathetic, not good, anyways.

 

[JDid23]

dude you're overthinking this.................

1. Find rippetoes
2. Learn the lifts
3. Perform them at the gym with light weight to get your form down, and gradually increase the weight each workout
4. Increase your caloric intake and eat more protein.
5. Rest- your body grows outside of the gym when you rest and replenish it with food, not when you're at the gym.. you don't need to go to the gym five times a week when you're just starting out.. rippetoes will help you build a foundation for your future lifting programs!
6. HAVE FUN!!!! know that you're bettering yourself while learning a lot about your dedication and willpower in the process.. if you hate going to the gym everyday, it won't take long before the littlest things stop you from going
7. Good luck, and if i were you i'd make a log on here to track your progress and get advice