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t0m6
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« on: October 27, 2011, 10:35:13 AM » |
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I'm looking for a split routine - strength specific.
For me it is better to concentrate on one movement per training session. Example Mon - squat, weds - bench, fri - deadlift.
Is this a productive method of training for a novice?
Thanks in advance.
Tom
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MercNil
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« Reply #1 on: October 27, 2011, 10:46:12 AM » |
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Yes, this is good for starters, because it allows the lifter to focus mainly on the three lifts. But, it'd be a good idea to do plan out assistant exercises in the future (dips/chinups/lunges) and stretching.
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t0m6
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« Reply #4 on: October 27, 2011, 11:14:26 AM » |
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Time and effort. The exercises are fairly "full body" aren't they? |
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MercNil
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« Reply #5 on: October 27, 2011, 11:15:55 AM » |
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yes.  it's 5/3/1 is a system i'd recommend to anyone especially those who's starting out.  Each lift, squats - bench - deadlifts - and military press are full body compounds. That is you keep your whole body tight while executing those lifts. And you may do just one lift per day - which are the warmup and working weight. It's an option to do assistant exercises. |
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« Last Edit: October 27, 2011, 11:17:32 AM by MercNil »
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t0m6
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« Reply #6 on: October 27, 2011, 11:29:57 AM » |
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What point are you trying to make? Don't just post a link to an entire article. |
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joe101
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« Reply #7 on: October 27, 2011, 11:59:40 AM » |
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I'm only trying to help you. You said you were interested in strength training. That article contains all you need to know about strength development. I suggest you read the entire thing.
Also, what difference does it make in "time and effort" if you do a split or a full body? I'm not suggesting you do more overall volume per week. Within the article I posted it clearly states that you should exercise a muscle group 3-4 times a week for maximum strength gains. Also, pretty much every novice strength routine (starting strength, stronglifts etc) is full body. That Wendler routine is a powerlifting specific routine aimed at more advanced trainees. By all means move onto that when you can squat 1.5xBW.
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Age: 25
Height: 6 foot (183cm)
Weight: 80kg (176lbs)
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MercNil
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« Reply #8 on: October 27, 2011, 12:14:40 PM » |
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you may do 5/3/1 anytime you chose to. Or asap and stick to it from now on. SS/SL and others are okay of course, since you tried them already. However, did it get you anywhere?
Jim's philosophy is to train simply, smartly, and without rushing.
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t0m6
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« Reply #9 on: October 27, 2011, 12:46:11 PM » |
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you may do 5/3/1 anytime you chose to. Or asap and stick to it from now on. SS/SL and others are okay of course, since you tried them already. However, did it get you anywhere?
Jim's philosophy is to train simply, smartly, and without rushing.
With SS I go into it like right I need to squat bench and dead in an hour, this is fine if you've been coached or training for a while but I'm still learning. I'll do what I can. I just think I'd have more focus if I'm in the mindset of today is squat for example and I'll be able to give 100% and concentrate fully on what I'm doing rather than worrying about getting everything done, hope that makes sense. Tom |
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MercNil
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« Reply #10 on: October 27, 2011, 12:48:13 PM » |
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true. with 5/3/1 allows you to focus on only one lift in one day. and it can be as fast as 30 minutes in a day.
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« Last Edit: October 27, 2011, 12:51:30 PM by MercNil »
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t0m6
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« Reply #11 on: October 27, 2011, 12:51:45 PM » |
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I'm only trying to help you. You said you were interested in strength training. That article contains all you need to know about strength development. I suggest you read the entire thing.
Also, what difference does it make in "time and effort" if you do a split or a full body? I'm not suggesting you do more overall volume per week. Within the article I posted it clearly states that you should exercise a muscle group 3-4 times a week for maximum strength gains. Also, pretty much every novice strength routine (starting strength, stronglifts etc) is full body. That Wendler routine is a powerlifting specific routine aimed at more advanced trainees. By all means move onto that when you can squat 1.5xBW.
Thanks I do appreciate the replies but I have read it previously. It's not that simple to just say for the best strenth gains train 3 times a week etc. This isn't always practical. |
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t0m6
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« Reply #12 on: October 27, 2011, 12:54:58 PM » |
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true. with 5/3/1 allows you to focus on only one lift in one day. and it can be as fast as 30 minutes in a day.
The other guy is saying no lol. This is another problem, there's so many opinions and variables with training which is why I think I should go with what I believe would work better not what should or has for everyone else. I'm not everyone else  |
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MercNil
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« Reply #13 on: October 27, 2011, 12:58:29 PM » |
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you should start with jim's opinion - after which you may decide for yourself, because to try the original gives you an idea of how it's ought to be done.
which is only one lift per day.
m/t x th/f - op dl X bp sq
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Soc187
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« Reply #14 on: October 27, 2011, 01:00:42 PM » |
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5/3/1 is an intermediate routine tom. For novices, higher frequency on the main lifts is much more benefitial because you will be able to add weight more often.
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Lifting form&Trainin' LogYou see, by working out my muscles im relaxin' my mind, and after an hour or two im fine. My whole outlook on life is shiny and new.
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