john97

thanks again. I guess I am starting to overthink this. I've seen guys get great results with strength routines, and as a raw beginner that's all I should focus on. Thanks for everything!

this wouldn't be all the time: I'm thinking particularly for the next two weeks of school when I have a lot of exams. My reason for asking about the rest periods was a general inclination towards building mass, with strength being primary, but mass secondary. I thought that if I wanted to increase muscle mass I wouldn't want to be taking overly long rest periods (3-5 mins) even though they are better for strength development. Thanks to everyone for the replies.

To save on time, would it be bad to do something like this? 1 set of squats 1.5-2.5 mins rest 1 set of presses 1.5-2.5 mins rest 1 set of squats etc. Just alternating sets of exercises with half the rest in between.

Thanks to all for some great replies. Having taken your advice, I believe I will do stronglifts 5x5, and just have three questions: 1) Are push ups/Dips an acceptable replacement for bench press assuming I progressively increase to harder variations? 2) Is it alright to limit rest periods to 1.5-2 mins between sets? 3) Should I add pull ups, and if so when? Thanks all!

thanks for the reply. I think I'll do this.. seems like the best option. Any opinion on doing Stronglifts 4x a week to familiarise myself with the lifts more and add some volume? Or should I stick with 3 days a week?

Having taken into account everything that's been said here, I think that maybe this program is better. I'd like to hear what people think of it. Day 1 Squat Floor Press/Push up progression Row Day 2 Deadlift: 3 x 3 Overhead Press Chin up: 3 x 5-15 For the Squat, Presses and Row, I'm considering 3 rep ranges: 3 x 5, 5 x 5, and 3 x 5-8. 5 x 5 would probably be best but the 3 x 5-8 offers progression through reps. The push up progression will be one I can only manage that many reps with. RE diet: I'm eating 3-4 meals a day, eating a good source of protein with each. I'm drinking at least a litre of whole milk a day and considering getting it up to two. I could write out specific meals I'm eating but that's my general thinking.

right... thanks for the reply! What would you think of adding in specific accessory exercises after the big lifts? Say push ups/dips, weighted carries, planks, hanging leg raises, etc.? I might go for Stronglifts or Starting Strength... trying to figure out how I would do the floor press now though.

okay, thanks again, I really appreciate the help!

That's great, thanks for the reply! One question though: am i going to run in to problems considering I'm only hitting each lift once a week? I am only a novice and I've seen it said a lot that novices should try do the big compound movements multiple times per week.

Hi all. I'm a skinny 17 year old and it's only a bit over a year before I'll be out of school and into college or the working world. At 5'9 and 125lbs, my two primary goals are to increase my strength and add on some healthy bodyweight. I'm a rank beginner too, not lifting any weight to speak of. I'm training at home with a squat & press rack but no bench. Anyway, my current routine looks something like this. either 3 or 4 days a week, alternating workouts depending on how I'm recovering (Mon/Wed/Fri or Mon/Tue/Thur/Fri). Day 1 Squats: 3 sets of 5-8 reps Deadlifts: 3 sets of 5-reps Overhead Press: 3 sets of 5-8 reps Rows: 3 sets of 5-8 repsDiscretionary work eg. curls, skull crushers: 3 sets of 8-12 Day 2Quick speed/agility routine: 3-5 sets of of 20-40 yeard sprints and a simple change of direction drill.Pull up/ Chin up: 3 sets of comfortable max (up to 10 in each set) Dip/push up: 3 sets of comfortable max (up to 15/30 respectively)Hanging leg raise progression: 3 x 10Weighted carries for time: starting off at 25kg for 1 minute, adding 30 secs until up to 5 mins, then going back down to 1 minute and adding 5/10kg. I think that I am addressing strength by having Day 1 with moderate sets and low to moderate reps, covering both strength and hypertrophy. Day 2 I'm a little unsure of. I'm thinking of running the bodyweight stuff as a little circuit (probably 15-30 secs rest between exercises to allow more volume), and then finishing with the weighted carry. Any advice or input is appreciated. Thank you!

thanks a lot for the feedback! Its very helpful. I have 105kg of plates so that will keep me going for a little while... considering I only weigh 52kg.

thanks for the reply! Yes I should really use some proper weights before I post form checks in hindsight.. I will bump this thread in a month or two after I build a little strength. I'm training at home using a second hand standard cast iron set, so getting an olympic set in the near future is out. No squat video because I find myself unable to do back squats as I have no rack or stands at home yet. I intend on building stands soon though. In the meantime, could you recommend anything I can do to improve shoulder mobility? Thanks!

Hi everyone. I would appreciate any feedback on my form on these three exercises. I used very light weight for each, as I want to make sure my technique is correct before training seriously. I think my form is not horrible but could use improvement. Be gentle please, I'm new to all this Sorry for the poor video quality, but they should do. Deadlift Overhead Press (Leaning back a little too far?) Bent Over Row (bar touched my chest on each rep, not evident in the video)

Ha, Your post was helpful. I got what you were saying. I would have some knowledge of how to make bodyweight exercise harder, but probably not to the extent you were describing.

okay, thanks everyone. So should I build up to "20 pushups 10 chinups 30 squats 60 sec plank 45 sec wall handstand" and then move on to bigger and better things?