@Abdulla Abdulla To not get bigger / increase mass is dependent on how much you eat. Weigh yourself daily to ensure your weight stays the same if that's what you want. Then do the program outlined in the video.
Hi! Love the recommendations here, but I do have a question. I've seen others recommend not training squat and deadlift on the same day due to lower-body exhaustion hampering whichever lift you perform second. What are your thoughts? Is this less of a concern for beginners since they're not lifting super-heavy, maybe?
@@jerod2519 You pretty much hit the nail on the head with novices and the weights they're using. As someone advances, they can still squat and deadlift on same day, but second slot will necessarily need to be heavier. But REALLY this applies to all lifts - meaning, the second lift you perform, you'll have some fatigue. Doesn't mean you don't still perform a second lift.
I do the same. I'm old now, so I don't do well trying to squat and deadlift on the same day, especially when trying to do both heavy. How many days a week are you lifting, two or three?
Bought “Barbell Prescription” and “Starting Strength” books about two years ago and have been loving barbells ever since. The best thing is, when necessary, being able to do something beneficial in 20 or 30 minutes. I teach at a high school and regularly send kids to this channel to learn how to lift. You’re the best online in my opinion.
I ran into a kid at the gym, his mom takes a class with my wife and he wanted advice on lifting. I'm pointing him in your direction but, he's a natural, 16, endo/mesomorph who I suspect can be a good powerlifter in time if he sticks with it.
Yeah, what you said Dennis Nowland. At 75, my tendons and ligaments also call the shots, but the iron pile is King, and I return every couple days to pay homage. Stay vertical, Partner.
Thank you for this video! I'm currently doing starting strength and making progress, but I wanted to switch up the schedule to four workouts a week and only squatting twice… This is exactly what I was looking for.
Day 1- overhead press 3*5 , chin ups 2*10 , squats 3*5 Day 2- bench 3*5 , curls 2*10 ,1*5 deadlift, dips 2*6/8 Day 3- repeat day 1 If dips are not weight do more reps Do weighted chin ups If you can
Beginner here. So as I understand it each day you add 5, and you continue adding five into week 2 and keep adding five going into week 3? Curious when do you stop adding five pounds, and lighten the load for a bit. This video was definitely as simple as you can make it and I loved it. Thanks!
At some point, you won't be able to add 5 pounds (so there's no set time). This will likely last for a couple months. From there, you'd change things up to an intensity stress & volume stress. Here's a good series on programming. ru-vid.com/group/PLChXhFLitoHP5nHYmt-ulkhzMEYCPMTK5
Look first time to your channel. So cool man. So, at home I have 35s and 40s lbs Dbell. And a bench with a total weight of 210lbs. Weights like 35's 25's ect total of 210. So how would u have me start to get back to lifting. Don't have money for gym membership. So home workout will do for now. Thankb brother.
Can bench & overhead press (might have to clean over head). Can deadlift. Might do a Zercher squat or clean the bar & do front squats. Still, do the basics of 3x5 squat 3x5 Press or bench press 1x5 deadlift You'll have to prioritize what equipment you get (maybe a squat stand and more weight).
Greetings from Florence, Italy. I would like to ask, in general and without any kind of limitation, for a young novice man is it better the 3-day program or the 4-day program?
Hi, I've been doing the A and B routine for beginners for two weeks. I want to get stronger, but also, I am a medium to long-distance runner. So, I have been jogging on the days in-between the lifting days. But, I am not sure if this will be good. The muscle recovery is my concern if I am doing both.
Your body will adapt to this stress. You have to take into consideration when you can workout, so you are doing nothing wrong. Likely, one of the first changes you will need to make is to have a light Wednesday (or mid-week) workout. So, lift Monday (heavy), jog Tuesday, light Wednesday (maybe 2x5 squat @ 80% with barbell rows instead of deadlifts), jog Thursday, then lift Friday (heavy). One other option is to go to a 4-day split, where you do 2 upper and 2 lower body lifts.
What do you think about my 3 days/wk program? A: Squats Overhead Press Chin ups B: Deadlifts Bench press Ez bar Bicep curls (to work forearms and other muscles)
That works and follows the principles. Could probably simply stick to 3x5 and go up BUT if you're increasing the stress, you're increasing the stress, so this works.
Added later. For a true beginner, isometric work from deadlift is enough, though is someone has more experience, a row or chin-up variation may be added early or right away.
Hi Matt. 64 years old just started back at the gym. I like the theory you have outlined but I don't see anyway I can add 5lb to every exercise everytime I train. May be I should just stick to cycling?
So, this only lasts for awhile, but the point is, you don't need advanced programming as a beginner. In terms of cycling, why don't you do both. Maybe, for awhile, lift twice a week Squat 3x5 Press 3x5 (workout 1) Bench 3x5 (workout 2) Deadlift 1x5 (optional) chin-ups 3xAMRAP Cycle on other days - you can do both There's some other options, though - no reason you can't do both.
Sir, I am buying some equipments. Dumbbells and barbell. Need some advice. Should I buy gloves for weight lifting ? What will be the ideal length of the barbell for a all purpose strength training ? 5ft or 6ft or 7ft ? I will mostly do compound exercises with this barbell
Gloves: no, will need some chalk, though Barbell: bushing, 20kg or 45lbs, ~7feet; Rogue or Rep are good; something like Rogue 2.0, B&R bar, Ohio bar Adjustable dumbbells save money and space
From experience, pressing first seems to have less negative effects on bench 2nd than vice versa. Eventually, though, you'll have one workout with press first then bench & one with bench first then press (same for squat & deadlift).
What's the next step/program example after this? Or can we add in any functional movement patterns or super sets with dumbbells to mix it up? Thanks for the videos!
@@BarbellLogic sounds good! I get bored easily doing the same thing every week lol I'm mostly lifting to help build and maintain strength for hiking and to get stronger overall, so I don't usually do really heavy weights and am more of a beginner with power lifts.
@@eatingRD1 No problem! The most important thing of all is consistency, so if you need a bit more variety to stay consistent, that's more important than trying to do a program you won't follow.
First of all, I just found your channel about a week ago and already learned so much. Thanks you for the amazing and clear content! I've been training on an hypertrophy style program for a few years now and would like to try out a strength building phase. I definitely agree on the big lifts but feel like that little extra is missing I was thinking to program like so: Day A: Squat, bench, pull-up 5x5 each Day B: Deadlift, press, dip 5x5 each What are your thoughts be on this?
This would work, though you might reduce the volume on deadlift a bit (maybe to 3x5 or 4x5). How frequently would you do this per week, as this matters as well. It's also hard to make recommendations without seeing what you're doing now. That being said, you're right that something is missing from the program we recommend here. It's for beginners. As lifters progress, they need more stress, and less of that comes from the main 4 lifts, so you need variations of the main lifts as well as accessories (like dips & that more traditional hypertrophy work - biceps, triceps, delts, etc.).
@@BarbellLogic I was thinking of training every other day (day A, rest, day B, rest, repeat). I was doubting about 3x5 or 5x5 but I think a mix would work fine too, doing 5x5 on the first lift and 3x5 on the others. For a total beginner this workout rocks, wish I started off with this instead of what I was doing back than :D. Thank you for taking your time to come back to me so quickly, appreciate it!
@@yasminevrancx9173 No problem. Sounds like an appropriate plan. What often happens is, eventually, progress will stall and then it gets harder to continue progress (have to make MED changes to a more advanced program).
Could you please recommend a barbell? I have been considering the Rogue Ohio Power Bar, the Ohio Bar, & the B&R Bar. Do you think the aggressiveness of the knurl of the Rogue Ohio Power Bar is too much for beginners/intermediates?
That's partly a preference thing. Some people love the more aggressive knurling. Those bars all sound solid. Don't use the Ohio Power Bar for pulls, though (rows, cleans, deadlift).
Warm up: can generally simply do lighter weights to warm up Warm up video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ye11IGhcS5A.html That being said, if you're a bit older or your gym environment is a bit colder, a short general warm up where you use a rower or bike or something for 5-10 minutes is fine. For stretching, typically do that after the workout. Lastly, there may be some exercises you do as like a prehab if there's a specific muscle or muscles that bother you. For example, banded face pulls to help warm up your shoulders.
@@BarbellLogic Have you ever thought of adding mental work? A bit of meditation helps recovery and general quality of life, and would further differentiate you.
@@BarbellLogic Expetise has little to do with it. Part of the issue w eg racism is people look at strangers and decide they “know” what’s up, instead of remaining open-minded and curious. You’re in the quality of life field so just think on it.
Is sled work good for beginners? It’s super easy to learn, you don’t need to worry much about form, and it hits your cardio pretty hard too on top of strength. I’m getting a lot out of it for work capacity, but my deadlift is 410.
Yes, if you already have a base of conditioning, it's a GREAT choice for conditioning. We'd probably say that if you are completely unconditioned, it's worth getting used to the workout routine before you add sled work.
Don't try and get too strong too soon, you'll end up, damaging your tendons and ligaments. Your muscles will grow, very strong, very quick, but your tendons and ligaments take time. Take that from a 70-year-old who has been in and out of the iron game since he was 16. What are you saying sounds okay, but how many lifters do you know that without being on gear or gaining body weight have not reached their potential within a few years? I will tell you, bugger all. Also, show me a weightlifter that's never been injured. A lot more of them than people that let us say go swimming. So, steady away and enjoy your lifting without hurting yourself. And another thing no size fits all, once you know your fundamentals listen to your body, it is your best coach. It will tell you when you've had enough, it's not that scientific. Let's face it, when it's cold outside, you don't need someone to tell you when you should and should not put an overcoat on to keep warm.
I know this is old but I agree. I’ve heard this method a lot. First time I heard about this was from Martins Licis a strongman competitor who recommended strengthening your ligaments and tendons with a simple bodybuilding program. By doing higher reps and slowing down on the eccentric. He even said to do it for about two years. Guy was trained by Odd Haugen, I wonder if you can do this with calisthenics instead and KB and Club Swings. Also strengthening the grip too. eventually though barbell stuff will have its merit. Its always best to fall in love with the process
Hi Matt I'm 66 got shoulder problems (nerve damage and muscle rupture) bench is weak and o/h press is not possible. Also I've almost no outward rotation on left side. My squat (high bar only) and deadlift are fine. Question should I continue with BP and O/H press or resort to hammer strength machines where I have no problem ? Many thanks excelelnt video, p.s. I've been following an Andy Baker programme for the last 12 weeks but usually substituted BP and O/H press as mentioned. Regards from England.
Kind of hard to answer, but best we can... Doing the hammer strength machine is better than nothing, and don't want to keep pressing & benching if it's painful (especially if the pain gets worse). Have you tried close grip bench press? Have you tried benching with a football bar? These may help.
@@BarbellLogic many thanks, there’s no pain just no strength in the first 20% of movement after that it’s ok. 6” off chest or o/h press from eye height is fine but nothing with bar close to the body if that makes sense. Maybe pin pressing ? but then I’m training through a reduced ROM. Thanks for your time. 👍
Yes, you could try pin press, pin bench press, spoto bench press, block bench press, etc. You might try those variants, however (close grip bench press or close grip with football bar). These variations reduce the stress on the shoudlers & pecs and bring some of that stress to the triceps/elbows. Might work.
The best beginner program is not just add weight , the best program works your whole body woth more then the main compound lifrs You don't get bug arms as a beginner without training arms and don't get massive hamstring woth just squats
Hi I’m new to lifting can you recommend a good training split . What muscle groups should I group together? What lifts should I group together? If you have any advice I’d appreciate it thank you .
Squat, press, deadlift, bench press + upper body pull (chin-ups, latt pull down, row) Depending on your schedule and goals, either total body lift probably 3 days a week Squat Press or Bench Press Deadlift (eventually) upper body pull OR divide into upper and lower Press Bench Press Upper Body Pull Squat Deadlift (eventually) conditioning Do this FIRST, before you start adding more advanced hypertrophy work that target individual muscles (e.g. biceps curl or triceps work).
@@BarbellLogic thank you for the advice and the quick response .. I’m going to the gym before work in the morning I have about 90 mins of workout time available and I’m shooting for 5 days a week .. so just to be clear if I wanted to split it into upper body and lover body I can do over head press, bench press and pull downs or chin ups on the upper body day and squats and deadlifts for the lower body days . And then eventually I can work in biceps and triceps
Yes, weight loss is primarily a function of nutrition, so you can lose weight on any program. If you're losing weight on this program, this program will last less long, but if weight loss if important to you then that is fine.
Would add chins & rows on upper (either pick one and rotate between them every few weeks OR do one one day and one the other). Yes - could add triceps & biceps on upper, either in a circuit, superset, or just normal.
10 месяцев назад
@@BarbellLogictriceps as in dips or LTEs and French presses/ pressdowns? Sets reps?
Sure. Also, yes, you can add those in. Initially, the isometric work from the deadlift will be enough for a beginner, but yes, add them in immediately or soon.
@@BarbellLogic how would you suggest warming up for 3 x 5 or especially 3 x 3 and my 3 x 3 should actually be what I could lift five or six times correct so that way I am progressing line and not over training?
I mean, you can do anything you want. There is a limit to the stress you can put on your body. The goal is adaptation. What are your goals? What is your priority?
@@BarbellLogichi thanks for replying. The goal is primarily strength training with a little bit of cardio for heart health. Today was my second day at the gym to keep it simple I just started with your program. First day with empty barbell and today I just added 5 kg for squat and press and 20 kg for deadlift But the gym trainer is extremely unhappy and a little bit hostile and is recommending air squat 4 x 25 for a month.
You can definitely do cardio on other days, just watch your recovery. Start off light and easy. You might do some steady state easy stuff - maybe start with 10 minutes. Intervals will help too here. @@FaisalKhan-iw6tw
Thanks for your reply. One more question. Are those 4 mentioned exercises complete work out or can add other exercises to the program? I mean is it necessary to add more or is this really enough
It's enough to start - eventually you'll need more (and if you want to start with more, that's okay). Typically recommend either 3x full body workouts a week or 2x upper & 2x lower Full body 3x5 squat 3x5 press OR bench press 1x5 deadlift Upper 3x5 Press 3x5 Bench Press (optional) 3xAMRAP or 3x8-12 upper body pull (lat pull down, chin-ups, rows) @@marinakn2474
For what? It's all about your goals, where you are, how much time you have, and your preferences. 2 days is SO MUCH BETTER than no days. IF you want to lift 2 days a week, that's awesome.
@@BarbellLogic I want to build strength and I don't care to bulk up. But I guess my question is if I can get just as strong working 2 day as working 3 day or 4 day split can I get same strength? If my goal is the same? For example if I lift a weight of 45lbs once a day 4 days a week or if i lift 45 lbs twice a day for 2 days a week. Will i progress just as fast or is one better than the other? Yes the bar is very low because im complete beginner and never done weights in my life.
3-day whole body workouts or 4-day upper-lower split will likely allow you to progress further than the 2-day version, but you can get a large percentage of the results with 2 days.@@Jules-740
Great video but rediculous suggestion for starting weight. Best advice is to listen to what your body says 24 hours after a workout to work out what weight to use.
@@BarbellLogic l se this many times guys who deadlift 500 lbs and bench 400 lbs but still have small arms izolations are needed for man MAN NEED TO HAVE BIG ARMS man need to train arms hard to failure
@@MEAT-BASED-VEGAN We agree, we'd just say...eventually. Add the arm isolation stuff when it's needed, which isn't right away. We love all that stuff, though.
@@jonathand9682 you noob arms are the worst indicator of deadlift they are just tripod levers and even women deadlift 500 pounds you noob it is not good number for man
Matt, have you done a CT scan to get your coronary artery calcium (CAC) score? If so, what was the score? It's a good test that could be a wake up call. Hope all is well.
this to me is not ok. if this should be advice, than is bed. its simpl but you mad it complicated to max. do this way. 1st. runn slow 2km. 10-15 min. than worm up properly old fashion worm up 10 min. mybe 15 if yo uare smart. than you do for example. let say bench press. you do empty barr 20 rept. min. perfect tehcnik. than you well bar is 20kg itc side 10kg. so 40 kg. you do 10reps. than you put on 20. so it is 60kg. you do gain 10 reps. 4 serie you put 20 kg itch side so it is 80kg. you do 7 reps. and a again 80kg for 5 reps. this is how you should train, as not sombody who wants to be record holder. only be strong. and you do this way with diferent weight of corse all exercises squod. i do for standing press. i take 25kg bars. i push ower had , front and behinde had 20x. than i take 30 do same than go for barr. 20 kg i put on itch side 10 kg. so it is 40 i do 10 reps. than i go to 50 kg same 10 reps. than 60kg 5 reps. this is basicly how i train. simpl, safe, no straps, no belt. i do deth lift, liek that. barr 20x. 20kg. than 40kg 10 reps. than 60kg reps. than 80 kg 10 reps, than 100kg 10 reps. perfect form no straps no nothing. no cheating. normal grip. myne if i feel good i g oto 120kg for 5 reps 2 times. if i like it. not always. i do chinn ups, row. i hawe storng back. i can do a lot. than i go for some curles mybe for forarm, or what i feel lite to do. hamstering sometimes. i do this 3 x a week. noraml eat. what kids eat. what wife does. i takeo nly some witmains and mybe if i go fast up hill walk with back pack 20 kg i drink soem electorlite. i eat normal food. now prtoein pouder, no nothing. i drink black coffe.. no pree workuot. this is how you train, if you want to be healthy, strong, fit, athletic.
