TTT

So in conclusion, your new routine should be as follows. Monday Back Squat Front Squat Wednesday Bench press Back Squat Friday Deadlift Back Squat Rest period = 3 min + Food = Animal and stuff that Animals eat Drink = Water and Milk No further questions. This press conference is over!!!

more than likely. you should do Squats and find out

Ken Oath. Doing 20 rep squats you will realise that a CA is like tricep kickbacks and RB25 or greater is like the almighty Squat. RB20 is sort of like hi rep calf raises.

just keep in mind that having hamstrings that allow you to touch the ground doesn't mean that your lower back muscles are also ready. Or your hip flexors, or achilles, or quads, or groin, or knee joint, or shoulders... All of which play big parts in squatting. Yes. Squat is always the solution. To everything related to the gym. and health in general. quite possibly the answer to the "my r33 gtst has a huge miss at 4500rpm" issue. I squat, and my RB25 doesn't have this issue. what more evidence would you need? Squats cure Cancer and misfires and whimps

yeah man... if it was at least lemon chai weight we'd consider it.. but water? pfft.

how about a physios or chiros diagnoses? Or would it be expecting too much for someone who can't do something due to pain in the back would seek help from professionals? lol

lol... I say "grief" doesn't say much so you say "twinge" Much more informative They are for 1 rep.

why is it quiet in here?

There are plenty of vids online. If you are getting back issues, then sort those out. you might have flexibility or mobility issues. "back grief" doesn't really say much. when I do deads my lower back is sore to touch for 2 days - you could consider that grief. do you have an injury? does it hurt when you perform the lift or straight after or days later? type of pain? A better place to start would be to go do a set of 5 reps of squats with some weight on the bar and post it and ask for advice. or better yet, 2 vids. 1 from the side, one from front. If you don't want to post it, then head over to startingstrength.com there is a forum there which is FULL of videos from newbies to lifting asking for advice. compare yours to theirs. OOOOOOOORRRRRRRRR... you're in Vic. make a trip to PTC Frankston, pay a few dollars and get advice and coaching directly from the bald tattooed horses mouth. sure it's 4 hours drive but that's not my problem...

personally I hate doing more than 5 reps. just annoying!

ok serious response. you have hit a platue where you can bench 87kg for 3 sets of 8, but when you do 88kg, you get 2 sets of 8 and 2 set of 7 right? this is your platue? do 88kg for 2 sets. then wait 3 minutes and do the last set. problem solved. your platue isn't really a platue of strength, it's more about recovery in between sets. just rest more man.... you're at home anyway, not like someones going to come up and ask if you've finished curling in the squat rack. other choices. reduce the weight to 80kg and do 10-12 reps increase the weight to 90 and do 5 reps increase it to 100 and do 1 or 2 reps. then after a few weeks go back to 88kg and do 3 x 8 with your designated rest times (which you seem to find important)

oh I see.. why didn't you just say so? 20 rep squats

Squats

I'm not a diet expert. There are many that are that you can find on the net. But if you want my opinion in it's simplest form. animals and vegetables = 90% wheat/grain related stuff = 10% beef, lamb, chicken, fish, pork (if you are an infidel), turk3y, roo, emu etc etc vegetables of all colours.. the more colours the better. the way you described the pizza and wrap make them sound much better than how I pictured them initally. If you are happy with your diet, then fine. But if you are hitting a platue, it will most likely be diet or rest related.

military press or push press.. whatever you fancy. if you weigh 86kg, then yes, I mean with the bar starting on top of chest (throat area), then pressing it up so it is locked out overhead (like in the olympics) if you can push press it - good if you can strict military press it (no leg drive) - great If you can strict mil press it many times - awesome. Your diet? Breakfast will be 4 vitabrits (rubbish processed crap), light milk (dirty water). Morning tea will be a few saladas (rubbish processed crap) with honey/peanut butter or promite (f**king promite is where its at) - wtf is promite Lunch will be left overs from dinner the night before, or steak/chips/veg on fridays at the pub. Snacks will be an apple and banana each day and I'll also have a half scoop of protien the day after a workout day. Dinner could be anything from toasted wraps (processed carbs), home made pizzas (processed carbs), bolognaise (processed carbs), tuna bakes (processed carbs), pie/veg (processed carbs with veg), kebabs/veg (sounds decent) , ceaser salad (sounds decent) , etc, it varies a fair bit. Then you are having those at lunch too. You've taken the old saying of "Squats and Milk" and changed it to "Curls and Flour"

I train at home too mate. Here is what I have. 1 x shitty "ol Rusty" power cage. 1 x budget olympic barbell 1 x shitty adjustble bench (this is really shitty and will be replaced with a simple flat bench soon) Lots x weight plates of varying sizes. all sits outside under the patio. All get used and abused nightly. If there is an exercise that I can do on there, it's not worth doing. No dumbbells, no cables, no bros. That routine that Brids pasted is one that Markos put together as a "beginners program" some years back. nothing magical about it. It covers everything that needs to be worked. it is done for 3 sets of 10 reps of each exercise. it is done 3 times a week when you get 3 x 10 on an exercise, you increase the weight by 2.5 or 5kg the next time you do it. You do the above until you can Squat 140kg x 1 rep Bench 100kg x 1 rep Deadlift 180kg x 1 rep I'd also suggest until you can standign overhead press body weight PS - Your diet looks like shit.

jesus.. what a mind f**k. I want bigger legs, but don't / can't squat more. I can't get the last rep with 1kg more and I have 30 seconds more rest I want to be able to fill a shirt and look like I lift etc etc. No mention of diet anywhere. LOL at complaining that the routine listed by birds would only take 40 minutes. Join a gym and do a simple program filled with compound movements. Work out what amounts of nutrients you should be having and sort out your diet. If you are tired, have a longer rest. If you have elbow issues, stop curling like a bro.. lol.. I can't believe how many curl variations you are doing. If you feel run down but aren't sick, eat more food. You have a leg injury so I understand the situation, but I reckon you were a squat dodger all along and always will be.

I had heaps of time last night. Spent an hour and 15 minutes doing squats.

Your friends are f**kwits. Tell them a guy on the internet said they are f**kwits.

Try Squats.

at 5'10" and 76kg with a flabby gut, you need to workout on EVERYTHING.

E46

Hey New guy - that is a 2011 thread. welcome to the internet.

Does the click hurt? if not don't worry about it. mine sound like ratchets. After seeing 2 physios, massage therapist, doing what they all recommended, dry needling etc, one thing has made my shoulder much MUCH better and I have old man Rev210 to thank for it. Cuban Press. He posted a link to tnation article in Jepee's log which had a few exercises. I do them every day. before I start my training. even on off days. Doesn't fix clicking but it's fixing my rotator cuff issue