Newbie needs info

assentingsilence · 12-25-2006, 05:11 PM

Hey all,

I'm new to this site as well as powerlifting/strength training. I'm extremely weak for my size and need to get as strong as possible as fast as possible. I've lifted weights before, but never had anyone to guide me and therefore have made minimal strength gains. I'm ashamed of how little I can lift compared to my weight. Any info on books to read or advice of reps/sets/exercises/days to train/ or whatever you can help with, would be greatly appreciated. Please remember however, that "strength training" is new to me. So please break it down so that I will understand. Everything I have ever read or been shown was bodybuilding. I want to be strong, not look strong.

Thanks to anyone who takes the time to help out.

**Succio** · 12-25-2006, 05:46 PM

read up on www.elitefts.com

they have a beginners routine on there i believe

you should also read "The Bible" by Dave Tate, its quality stuff

**romanaz** · 12-25-2006, 06:45 PM

someone posted a pdf file of the Bible by tate. read that, read up t-nation.com and elitefts.com and read here and ask questions!

never be afraid to ask questions!

**Succio** · 12-25-2006, 06:49 PM

Quote:

Originally Posted by romanaz

someone posted a pdf file of the Bible by tate. read that, read up t-nation.com and elitefts.com and read here and ask questions!

never be afraid to ask questions!

lol u basically said the same thing i said

**romanaz** · 12-25-2006, 06:57 PM

so!

repitiion never hurt no body

**bigDman** · 12-25-2006, 07:22 PM

http://elitefts.com/documents/seminar.pdf

**DJSTARER** · 12-25-2006, 07:34 PM

heck with all that elite stuff at this point.

A) Eat more
B) Sleep more
C) simply cycle through a 3-5 rep range on the three big moves: Bench, Squat, Deadlift

Here is a simple sample routine:

Week 1

Monday:
Squat- 3X5
Hamstring curls: 3X10
Lunges: 3X12
Abs

Wed:
Bench: 3X5
Incline DB Press: 3X8
CGBP: 3x10
Curls
Abs

Friday:
Deadlift: sets of 3, then peak to a 1 rep max
Pulldown: 3X12
Shrugs: 3X15
Abs

Week two

Same as above, except change the following:

Monday:
3X4 on squat

Wed:
3X4 on Bench

Friday:
3X8 GMs

Week 3:

Same as week 1, except change the following:

Monday:
Squat 3X3

Wed:
Bench 3X3

Friday:
Rack Pulls (below knee): Max single

Week 4:

Deload:

Same as the first week, except drop the squat, bench and dead/gm completely.

Repeat.

This should yield great gains for a while. Read Elite articles while you do this, then change it to fit your body with the new info you have learned. Remember: focus on the three big moves: squat, dead and bench. the other stuff is more hypertrophy and fitness specific.

assentingsilence · 12-26-2006, 12:38 AM

Thanks everyone! I'm going to reference the websites you guys gave me and try to get started on the basics.

Thanks again for your time. I'm sure I'll be back with questions again soon!

12-25-2006, 05:11 PM	#1
assentingsilence New Member Join Date: Dec 2006 Location: Oklahoma Posts: 7 Recipes: 0 Rep Power: 0	Newbie needs info Hey all, I'm new to this site as well as powerlifting/strength training. I'm extremely weak for my size and need to get as strong as possible as fast as possible. I've lifted weights before, but never had anyone to guide me and therefore have made minimal strength gains. I'm ashamed of how little I can lift compared to my weight. Any info on books to read or advice of reps/sets/exercises/days to train/ or whatever you can help with, would be greatly appreciated. Please remember however, that "strength training" is new to me. So please break it down so that I will understand. Everything I have ever read or been shown was bodybuilding. I want to be strong, not look strong. Thanks to anyone who takes the time to help out.

12-25-2006, 05:46 PM	#2
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	read up on www.elitefts.com they have a beginners routine on there i believe you should also read "The Bible" by Dave Tate, its quality stuff __________________ SUPPLEMENTS.NET REP

12-25-2006, 07:22 PM	#6
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	http://elitefts.com/documents/seminar.pdf __________________ COME CHECK OUT MY JOURNAL

12-25-2006, 07:34 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,977 Recipes: 0 Rep Power: 113	heck with all that elite stuff at this point. A) Eat more B) Sleep more C) simply cycle through a 3-5 rep range on the three big moves: Bench, Squat, Deadlift Here is a simple sample routine: Week 1 Monday: Squat- 3X5 Hamstring curls: 3X10 Lunges: 3X12 Abs Wed: Bench: 3X5 Incline DB Press: 3X8 CGBP: 3x10 Curls Abs Friday: Deadlift: sets of 3, then peak to a 1 rep max Pulldown: 3X12 Shrugs: 3X15 Abs Week two Same as above, except change the following: Monday: 3X4 on squat Wed: 3X4 on Bench Friday: 3X8 GMs Week 3: Same as week 1, except change the following: Monday: Squat 3X3 Wed: Bench 3X3 Friday: Rack Pulls (below knee): Max single Week 4: Deload: Same as the first week, except drop the squat, bench and dead/gm completely. Repeat. This should yield great gains for a while. Read Elite articles while you do this, then change it to fit your body with the new info you have learned. Remember: focus on the three big moves: squat, dead and bench. the other stuff is more hypertrophy and fitness specific. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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12-26-2006, 12:38 AM	#8
assentingsilence New Member Join Date: Dec 2006 Location: Oklahoma Posts: 7 Recipes: 0 Rep Power: 0	Thanks everyone! I'm going to reference the websites you guys gave me and try to get started on the basics. Thanks again for your time. I'm sure I'll be back with questions again soon!