We found 42 Reddit comments about Practical Programming for Strength Training. Here are the top ones, ranked by their Reddit score.
So depending on weather Mercury is in retrograde or anterograde, the /r/fitness community is either vehemently pro or against mark rippetoe programming. I for one, years ago, got the basic starting strength routine from this sub reddit and it worked a little bit, but lacked nuance that you cant obtain from a short blurb or spread sheet on a sub reddit aimed towards beginners. . Years later, upon reading this book, i realized a lot more of the hows and whys of the programming. There is a lot more to programming than spread sheets.
This all points to a problem on this sub reddit. People want a simple to follow spread sheet but dont want to expand their knowledge and read some goddamn books. If people read the books, starting strength/practical programming, 5/3/1 etc, there is so much valuable information in there that cant be elucidated in a short reddit post. Its far more wise to spend money on books than is it to spend on supplements.
I encourage lifters of all levels to stop getting your programming from social media and open up a book.
Practical Programming for Strength https://www.amazon.com/gp/aw/d/0982522754/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1486268394&amp;sr=8-1&amp;pi=AC_SX236_SY340_FMwebp_QL65&amp;keywords=practical+programming+for+strength+training+3rd+edition&amp;dpPl=1&amp;dpID=51TdFrvPEML&amp;ref=plSrch
Look up the black box summit. Effectively CF splintered over exactly that many years ago, with HQ sticking hard to the everything random line, and then affiliate gyms patting them on the head and going off to do their own thing with some combination of linear progression for strength and skills combined with metcon - so a more traditional S&C structuring. Some dropped all association with CF entirely after that and just started calling themselves S&C gyms.
If you do want to figure it out for yourself Practical Programming and Fit are probably good starters on doing your own programming. If not, then you can find more structured programming from Crossfit Football or affiliate sites rather than HQ, or get custom programming done for you from someone like OPT/Opexfit Training (CF Games first winner).
I bought Rippetoe's book and it had a few different ways to divvy up the TM. The original is only 3 days. It's considered an intermediate program and can be done after starting strength. That made sense to me because SS is also a Rippetoe program. He's got advanced programs in there too, but I won't try to tackle those for a while yet.
There's more than one split, but I'll put it up in my top comment when I can get to my notebook. It's hard to format on my phone.
This book has been eye opening as far as programming is concerned. I’m not an expert. Not trying to be. Not strong enough to be. But this book has helped me more clearly see the bigger picture and WHY strong people do what they do and WHY it works.
Try googling the Stress-Recovery-Adaptation Model or the Fitness Fatigue Model too.
IIRC, older trainees need more volume (i.e. more reps, more sets) at lower intensity.
You may want to invest in a copy of Practical Programming for Strength Training
From the top review:
>The final chapter will prove extremely useful for current strength training coaches. It includes specific training details for females, youth, and an extensive section on older (35+ years) lifters.
I myself will be buying a copy in near future.
Also, regarding nutrition for older trainees, u/Joshua_Naterman said here:
>So, for you older folks out there: MAKE SURE you are getting your protein in 30-35g doses. If you don't, you may be wasting your protein and missing out on valuable gains.
And, of course, get sufficient sleep too.
Good thing Christmas is coming up.
As others have noted, Texas Method is the official Rippetoe intermediate training program. It is discussed at length in Rippetoe's Practical Programming.
Common alternatives to Texas Method include Madcow and 5/3/1.
Practical Programming for Strength Training by Mark Rippetoe http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
Purposeful Primitive by Marty Gallagher http://www.amazon.com/Purposeful-Primitive-Primordial-Inevitable-Dramatic/dp/0938045717
Better than Steroids by Warren Willey http://www.amazon.com/Better-Than-Steroids-Warren-Willey/dp/1425103391
Ultimate Back Fitness and Performance by Stuart McGill http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804
These books support sets of five and gives sound scientific reasoning for it.
Even better, you don't need to give customized programs. It programs are in the books. (1) (2) :) You'll see. You just become THE go-to expert on the movements for the low bar back squat, strict overhead press, bench press, deadlift, and snatch.
Check out /r/StartingStrength too. :)
As someone mentioned, 5/3/1 BBB is an option.
If you've been sticking with every session or weekly progression on your 5x5 you might do well to switch to Texas Method (or similar) for a bit.
I'm still weak and small but I had noticeable increases in my shoulders and arms when I switched to 5/3/1 BBB after a 5x5/3x5 program. I'm doing a 4 day Texas Method style program now and the gains are continuing. As per Practical Programming for Strength Training I'll be rotating through my intensity lifts (when I can't do 1x5, switch to 2x3, then 3x2, then 5x1, then drop weight and back to 1x5) but I still get the volume with the volume days/lifts.
There are a variety of options here, #8 specifically mentions hypertrophy. My program most closely resembles #9 (but with 5x5 for most of my volume lifts).
I don't have experience with it but Andy Baker (author of the above mentioned book along with Rippetoe) has a "Garage Gym Builder" program that works with limited equipment, and has info for assistance exercises which may feed your bodybuilding itch. Andy Baker also has some useful videos on YouTube.
Keep it simple and, more importantly, do not over-think it.
If you are a beginner, just about any well-designed programme will work door at least a few months.
Have a look in r/powerlifting and r/fitness FAQs for comments on the various programmes.
If you want to understand the theory:
Check out Starting Strength -- follow the program and you will most definitely see your strength go up.
Starting Strength - Form
[Practical Programming] (http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1407078295&amp;sr=1-2&amp;keywords=starting+strength) - How to plan your workouts
Rippetoe in [Practical Programming] (http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754) states that an individual should consume a mL of water for every calorie consumed. If you consume 2000 calories, drink 2 liters of water. He avoids making a blanket statement like, "drink a gallon a day."
I started intermittent fasting since my first year at college ten years ago. I was never a fan of breakfast and my mom couldn’t force me to eat, so I stopped. Never had any negative side effects in terms of sport performance. You should be fine. Just make sure you are well rested. You can’t out eat sleep.
Actually, I do not intend to lose weight. My goal for now is recomp. Read this excellent article by Jordan Feigenbaum: http://www.barbellmedicine.com/584-2/
I use to be too scared to gain weight. This is because I use to weigh 235lb before going down to 165lb. I lost all of it with a combination of cycling and caloric deficit. However, because of my fear to gain weight, it also hampered my ability to weight train optimally. For strength training, around 17% to 20% body fat is ideal. Now that I am around 25% body fat and severely detrained, I will take this opportunity restart Starting Strength. I will probably go from 25% to 17% fat by the time I am finished with my linear progression or intermediate progression, but my weight fluctuation would be minimal. This is the intermediate program I used back when I was cycling. It is a split Texas Method routine: http://i.imgur.com/cmerDTv.png
If you are interested in learning on how to create your own program to fit your goals, I think this is the best book in the market. It is all I ever used: https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
I view fasting as a tool, not a lifestyle. I don’t really see fasting as a proper tool for a linear program like Starting Strength since eating aids recovery and adaption. Remember that part of training is about the stress, recovery, adaption cycle. However, after I finish Starting Strength and my intermediate programming, and I still have fat to shed, than I can see 5:2 and/or PSMF being useful.
I find /r/fitness to be too bodybuilding centric to be useful for my goals. It is a good outlet for motivation to see transformations, but I don’t think I ever actually learned anything useful. Just like any subreddit really, there is too much noise and not enough signal. But no, I don’t think /r/fitness would receive fasting well at all because most of the sources they listen to are “bodybuilders”, and the last thing those guys want to do is a multiday water fast, which is correct.
No problem on the stalking, haha.
Those are good questions about lifting. I've also done a lot of googling on the topic and come away frustrated. I started about 3.5 years ago, and I train mostly for strength. Overall, I think it's been a good thing for my scoliosis. It can be frustrating - lifting is harder when you don't have a straight spine supporting the weight. I've been able to get decently strong and continue to make progress, though (495x1 deadlift, 335x5 squat, and 210ish bench). All my lifts continue to go up each week, although I have had injuries and tweaks along the way. I can't say if it's due to my scoliosis or not, so I just deal with them and keep training.
I think the way scoliosis will impact lifting will be a little different for everyone since everyone's curves are unique. For the most part, I can perform the lifts with minimal modifications. Bench is hard for me because my right shoulder comes out at a weight angle due to my thoracic curve, but I'm still able to get stronger.
I think lifting has made my curves less noticeable, but it's really hard to say. Ultimately, a body with muscle on it is going to look better than one without, and being stronger is going to be better than being weaker. I do struggle with body image issues with the scoliosis from time to time, and lifting has been very helpful for that. I have a lot more confidence, both from having muscle and from knowing that I'm stronger than most other guys walking around on the street.
Are you familiar with the Starting Strength program? I would highly recommend that program. It's a basic barbell program, and it's the most effective way to get stronger. There's a large community on the starting strength forums, which is a great place to ask for advice and post form checks. There are a lot of things grouped under "Starting Strength": "the program" I just mentioned, the methods of executing the lifts, weekend seminars put on by Mark Rippetoe, a coaching certification, an app, an online coaching service, and a series of books. Sometimes starting strength gets flack from bros online, but I would ignore that. Just go to the forums and look at people's training logs - you'll see some big numbers achieved relatively quickly.
The 2 big things for success in the gym are proper form and adhering to a program without giving up or adding stuff to it. For form, the best thing you can do is find an "SSC" (Starting Strength Coach) near you and schedule a training session. They'll teach you how to perform the lifts safely in accordance with the SS model, along with any modifications you might need to make due to your scoliosis. For example, with a lumbar curve, you may have an effective leg length discrepancy and need to shim one of your shoes. They'll be able to tell you that. They'll also be able to help you get started on the novice program.
To find a coach, you can look here: http://startingstrength.org/index.php/site/coaches
Rippetoe himself also puts on seminars, which I mentioned, which you can find a list of here: http://startingstrength.com/coaching/seminars
I also mentioned the starting strength books. The first one to read is "Starting Strength: Basic Barbell Training" (abbreviated as SSBBT). You can get it on amazon here: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738. This book covers how to perform the lifts, and briefly talks about the novice program toward the end. The book is very dense, and I wouldn't recommend reading it cover to cover at first. I'd read the "how to" parts for each lift first, then go back and fill in the blanks.
The next book is "Practical Programming for Strength Training" (https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754). This covers how to structure a training program. It goes into more detail on the novice program, then lays out different types of intermediate and advanced programming. This one isn't as essential to order right away - you can find the general novice program here: https://www.t-nation.com/training/most-lifters-are-still-beginners (scroll down to "The Program").
I guess that was a long response. Hopefully this info is helpful for you or anyone in the future who might find this thread. Feel free to PM me if you have any questions. Depending on your location, I may be able to recommend a coach or gym. I wish I knew all of this when I was your age, so don't hesitate to get in touch.
Don't have a link, it's from Practical Programming For Strength Training, 3rd Edition by Mark Rippetoe and Andy Baker
The authors discuss it in this forum below:
"The SVJ is valuable precisely because it cannot be effectively trained. It is a test of genetic capacity for explosion. A person of normal athletic body composition will perhaps improve 10-20% over the course of years of training. So it doesn't really matter when you test it, unless you plan to lose a lot of bodyfat."
At 17, I wish I knew what I do know when I was at you're age kid. At 17 you have a retardedly high degree of potential for building muscle that when you're my age @27 you'll look like a carved stone statue. If you are serious about lifting and becoming strong & only if you're serious ask your parents to buy the Three books for you below for Christmas ot buy them youself if you have a job:
Starting Strength by Mark Ripptoe
Strength Training Anatomy Workout II by Frederic Delavier
Practical Programming for Strength Programming by Mark Ripptoe
Max your newbie gains using book 1. Learn to bodybuild with book 2. Learn to get beastly strong with book 3. I pretty much just handed you the keys to a shredded body on a silver platter. It's up to you do put in the work.
Study and learn.
As for whether I still have the symptoms...I think so, largely. But if so then maybe it's not Low T because those second results came back great from the hospital (except FSH maybe?). I do wonder if the Low T clinic faked my bloods for business, or if a small amount of Test Cyp kickstarted my gonads, or if its a natural cyclical thing, or if the Test Cyp created a reverb/rebound effect.
I have a WiFi scale that tracks my weight for me, I'm 6'0" and stuck between 160 and 170 for the entire past 12 months (95% of the time in a 6 pound range). Measure weight every morning after pooping, before any food/fluid intake. I have not yet done a detailed food log.
Nailing down my diet and lifting plan now. Food scale will be here tomorrow, and I supplement with protein shakes that include oat flour/powder for extra slow carbs. I'm aiming for 480g slow carbs (primarily oat and rice), 100g fat (primarily canola/olive), and 170g protein every day (whey/eggs/chicken/beef/pork/milk). Not quite hitting macro goals yet. Food log + WiFi scale should answer questions about weight gain difficulties.
I'm going to get training on lifts and programming from Andy Baker in the next couple months. I've got a power rack in my garage that I've had since college, and use it 1-2 times/day (morning or evening). Lifts are abysmal, please don't ask. Form is pretty good though. Had to do yoga for a year to get the hamstring flexibility to deadlift, only achieved that a couple months ago and I'm very happy with my flexibility now.
Fatigue isn't as bad anymore but I've been supplementing modafinil which helps a ton, and focusing a lot more on my daily schedule, diet, workouts, and staying away from alcohol.
Anxiety is still quite bad, stops me from being as productive as I need to be (paralyzing worry), and makes me (internally only) "jump" at sudden noises/movement. It's very annoying.
My two cents.
Follow a plan, with a program where you can measure results.
Think yourself as a beginner, start with 5x5 stronglifts.
The book Practical Programming for Strength Training gives you the basic knowledge you need to know. If you only want to be strong and healthy, is all you need to know.
Yes. Try reading Practical Programming for Strength Training https://www.amazon.com/dp/0982522754/ref=cm_sw_r_awd_AMWSub1F1MJW5 for more on periodization.
If you're looking to throw away money, I could post my Amazon wishlist? If you just want to know about programming in general, Practical Programming is good.
Sure, I'll give you my thoughts:
>I adopted an SS workout from another comment, and I gave the first routine a go today (3x5 squat, 3x5 bench, 1x5 deadlift, plus some accessory stuff).
I definitely think that in the long run, this will get you further than your previous plan, and it's a good start. If you want to do SS, I would highly suggest buying the SS book, or buying Practical Programming, which also includes the intermediate program that follows SS as well as some advanced stuff and a wealth of information (basically everything that comes in SS). If you don't want to buy the book or can't, you can find a lot of the information on the SS wiki. Another option is to do Stronglifts and just download the app on your phone for free - they're basically the same program, only StrongLifts does 5x5 (so you do two extra sets).
>I haven't benched in a while. I work alone, and I get a little nervous benching without a spotter. I did a pyramid up to my working set (115, lame I know). I don't think I am capable of much more, but I am not struggling at all after my third set.
You should do a small pyramid to warm up, but not so much that it tires you out for your working sets. Don't be worried about asking for a spot, nobody will mind, especially if you only ask for your last set. If the last set isn't a struggle, you can do more. You gotta get used to pushing hard even without a spotter though. Obviously, don't be stupid about it, but tell yourself that you can do ONE REP at the new weight... and if you can do one, you can do one more. Pay attention to your body, and if you're shaking and fatigued, leave your last rep in the tank.... but remember, if you're eating properly and getting enough sleep and your program says you can do it, then you can do it. Also practice doing the roll of shame awesome a couple times so that you at least feel comfortable if you do have to bail. Also, switch to powerlifting bench form - it is very technical and takes some getting used to, but it's a lot safer for your shoulders and you're less likely to need to bail - you can usually at least get the weight up, even if it's hideous. Obviously work on form at a weight you can handle pretty easily.
>I don't think I can get more weight up, especially with my form being poor from having taken so much time off from bench, would it hurt to increase my reps instead?
Don't worry about how much weight is on the bar. On SS you should be planning to hit PRs regularly on bench, but you can microload with 2.5 or 1.25-pound plates instead of 5s. You probably won't injure yourself shooting for reps, but you won't be following your program, and you won't be getting stronger. You said you had the goal of being proud of your body one day - well be proud of your body isn't just liking how you look, it's also being proud of what you can do, and that means you're going to have to push yourself (intelligently, with good form).
> I could probably for 4x5 or 5x5. I am really spent after that whole routine though, I like it, feels good.
Well, good. StrongLifts is a 5x5 program, but with 5x5 you obviously require more recovery, which means eating more and possibly sleeping more in order to go every other day. Honestly, the SS devotees are adamant that 5x5 is excessive for a beginner program, but Coach Ripp says left and right that beginners can take a lot. If you feel like you could handle an extra set or two on bench and squat, I think it would be fine to add them. Another option would be to add a couple accessories - A COUPLE, not eight a day. If you have a particular body part you would like to show off, go for it. Just keep it reasonable (2-3) and remember to never ever ever sacrifice recovery on your main lifts in exchange for accessories - it's not worth it in the long run. But overall, it sounds like you're on the right track. Work hard, limit the amount of garbage you put into your body, get enough protein and sleep, watch instructional form videos from that megathread from yesterday, and you'll see a lot of progress.
Edit: Also, I meant to address this, and just now remembered:
>115, lame I know
Anyone worth their salt will only judge you based on your form, not how much weight you're putting up. I train at my university gym so I see freshmen in there all the time that are obviously just starting out. I saw this one skinny dude a while back squatting 95 with pretty bad form. Two weeks later or so, saw him again squatting 115 with much better form - mad respect right there. He's obviously making an effort to improve his form, and is pushing hard. There's this other guy I see in there now and then who benches with his friend, and they both have terrible form, and it never gets better -- they lay on the bench like they're taking a nap, elbows and shoulders flared, legs start flailing when they try to push a heavier weight. It's ridiculous. They're obviously following no program, don't spend the time or effort to seek out advice online or do any amount of research to improve their form or even something as simple as googling "how to get stronger and better looking." The people I see moving less weight with good form, I forget almost immediately. It's the train wrecks waiting to happen, with terrible form and higher weight that I remember and silently judge.
"...Drawing conclusions about training for athletes based on a body of literature devoted to exercise for a few small subsets of the general public cannot be and never has been productive... Empirical evidence is regarded by some people as data resulting from controlled experimentation in a formal study environment... they may regard the absence of an experimentally generated data set as an absence of knowledge... The observation of experienced individuals - in this case, experienced coaches who have dealt with thousands of athletes over decades - are often regarded by academics in the exercise science publishing business as mere 'anecdotal' reports, tantamount to hearsay and innuendo... Exercise science has its problems. The populations it studies are typically small... These people are very seldom trained athletes... Often the methods themselves are poorly constructed... Sometimes the study duration is too short to reveal anything meaningful... In the absence of other data, the informed observations of coaches are the best data we have, and conclusions drawn from them are far superior to extrapolations from very bad exercise studies... In the absence of any meaningful experimental data generated by peer-reviewed studies regarding the long-term effects of barbell training, we are forced to rely on the observations of hundreds of thousands of coaches and athletes who carefully picked their way through the mistakes made during the process of acquiring experience..."
© 2013 "Practical Programming for Strength Training" 3rd edition
What I said: "people experienced with living on a bad side of town probably won't think picking up women is especially threatening or dangerous, nevermind 'rapey'; the women will just beat the shit out of you if they think you're invading their personal space to a great degree."
This, to you, demands citation of a scientific study, and you think the claim is bullshit otherwise. Seriously rack your brain for a second to think about why a scientist would not author a study on this; there are myriad reasons. Now, let's take other claims a scientist would not actually study, say, "cartel coke suppliers might shoot you if you owe them money and can't pay them back." This is definitely not something scientists would have studied, but enough observations of this occurrence are nonetheless evidence in support of this, just not as strong as if someone, somehow, were able to author a study on it. A controlled study is the highest form of evidence, but it's far from the only form of evidence.
You, in a kind of arrogance only possible when someone is confused by the very terms they're using to make their arguments, think that the lack of the best possible evidence means no evidence is possible and that anything other than direct supplication of your inane line of reasoning is "backpedaling." And I am telling you: you can, easily, go to a shitty bar on a shitty side of town and ask people what they think of the "physically pick up women to make them attracted to you" tactic. They will probably be hostile, but they won't be scared and they certainly won't find it "rapey."
> 'Cause I'll be honest, here's what it looks like from my end:
This doesn't mean anything if your vision sucks.
I showed you factual information you could get to refute that claim. You are ignorant to what kinds of knowledge exist, what kinds of claims can be made regarding those knowledge and what would be required to justify those kinds of knowledge, so you take a naive and sophomoric stance like "if you can't provide a study to cite a claim, then that claim is subjective." If this were how knowledge actually worked, you'd be able to refute a claim like "people will get angry if you call them a neckbeard" on the basis that no one has ran a scientific study on the effects of neckbeard-calling on anger levels. Since I know I have to repeat myself if you're to actually internalize anything, the lack of the best possible evidence does not mean no evidence exists.
> our claim that "understanding" attenuates perception of danger is simply not observed in all cases. It does happen, sure. However, as I have said repeatedly, situational danger matters. If I've been mugged or beaten up, that doesn't mean I then measure all further life dangers against the danger of that.
You're still not understanding this. This is the sixth time. You are not "measuring your danger against other dangers." You are using your exposure to high-danger situations, and comparing scenarios under which you might be at risk of a particular danger, given similar circumstances. Since people are people everywhere, your exposure to dangerous people in a shitty area will be much higher, and you will be able to assess the dangerous nature of people in general from repeated exposure to more dangerous people on a more frequent basis. I don't know what your brain is doing that causes you to have difficulty with this concept such that you find it necessary to mention hiking risks, but if you do you haven't understood the concept. You're either deliberately not reading what I'm writing, or quoting the first thing you can find that you can latch on to with a superficial refutation, or something. I don't know. I do know that if you had actually read this closely, you would understand that this has to do with people in dangerous areas having a greater sense of danger assessment re: people, not danger unrelated to people like the kind of danger posed by wildlife, and since we are talking specifically about people, that's all that needs mentioning here.
> Living in a bad neighborhood, and finding that scary, and being in a bar and finding a TRP'er scary are both equally possible outcomes, because of situational context.
They are not likely outcomes. If you are exposed to more dangerous people on a regular basis, the likelihood that TRP posters will register to you as dangerous is low.
You have all the time in the world to read the replies you're responding to. You have repeatedly distorted not only the argumentative devices you're trying to say your opponents use, but the words themselves used because you are not precise or consistent with the words you use and you do not know what the terms you're using (e.g. "opinion"), which is evident in oddities like when you think "romantic", the adjectival form of "romance", is a "switcharoo." What the fuck would this even mean, in the context of argument?
If you actually respond again, get the terms you're using right. In fact, read the Kindle preview of this text, click the part of the table of contents in Chapter 1 titled "Problems?", and read everything following "Empiricism is a view of epistemology that holds that knowledge of a subject comes from direct sensory experience with it ...". The author specifically outlines ways in which empirical evidence is not merely those supplied by studies, and how exercise science studies can often be at odds with what is pursued in practice. Considering that you are using the word 'empirically validated' to mean 'have a study referencing this claim', this is immediately relevant to what you're saying, since the reports of people at a bar, say, are a kind of empirical evidence, they're just not controlled empirical evidence published in a journal.
if you have never really lifted before (specifically squats) you are going to be SORE. sore muscles are painful. so just understand you probably aren't doing anything wrong. I started Stronglifts 5 x 5 a year ago for the same reasons and about the same weight.
He co-wrote the new edition of Practical Programming
He has a youtube channel where you can see him lift and give some coaching tips. He is known as a programming guru.
This book talks extensively about tailoring SS for older lifters:
Hey, looking good!
Sounds like the trainer is wanting you to go paleo. IMO if the trainer is too pushy or negative about keto, find another trainer. That is, if you even need one.
It depends on what your goals are (strength? endurance? both?). If general strength is a goal (and that's a great place to start) my unsolicited advice would be to visit Stronglifts and read up there and then perhaps either buy (or get from your local library) Starting Strength and Practical Programming both by Mark Rippetoe and do some research for yourself. There's really no substitute for having a good handle on weight training IMHO. Rippetoe also has demonstration vids breaking down the various exercises - example.
I had been away from weight training for probably 15 years and have just recently started back up with Stronglifts 5X5. It's been great so far.
>combinar ejercicios, calcular las series y repeticiones y ver las alternativas de ejercicio de peso corporal
Practical Programming for Strength Training.
> Me soba ser Arnold, quiero ver que puedo hacer para marcar los abdominales y listo...
Tengo (entre otros grupos musculares) los abdominales marcados
Nice! Jjust to be sure, practical programming by mark rippetoe right? http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
I started with SL5x5, then 5/3/1, read several programming books (Practical Programming for Strength Training, Science and Practice of Strenght Training) and classic programs (The Doug Hepburn Method, Beyond 5/3/1: Simple Training for
Extraordinary Results). I now use a modified 3x5/5x5 program that doesn't rely on linear progression (where I have to add weights every session). Intensity is 70-80% of my 1RM. Testing 1RM occurs whenever I feel good.
Add in a dash of bodyweight exercises (mainly pull-ups, push-ups, dips, L-sits), some bodybuilding-type exercises for hypertrophy (dumbbell centered exercises) that get's rotated in or out, other accessories (good mornings, overhead press, barbell rows, face pulls, farmer walks, some curls, grip training with CoC's).
I realized can't be doing any of the linear progression programs (like SL5x5) at the age of 40 (injuries heal slower, recovery is also slower given that I go to the gym 4days a week)! With that said, I'm almost 2X BW (@68kg) with my squats and deads after 6 months of training (and mostly pain/injury free).
Let me google that for you.
> Practical Programming for Strength Training 3rd Edition addresses the topic of Training. It details the mechanics of the process, from the basic physiology of adaptation to the specific programs that apply these principles to novice, intermediate, and advanced lifters.
The Rip Baby.
Seriously, Mark Rippento's strength training program (and proper nutrition) will put muscle on you fast.
General strength with translate to both wrestling and cycling. Keep doing what you're doing.
Bench and overhead press are so similar that I wouldn't do them on the same day. With a 190 bench you should be pressing more than you are. I don't know of any program that would have you do both on the same day.
You could start messing with the rep scheme though. 3x5 is common. But I'd get more well versed on programming and adaption cycles as a start(or rather practical programming). You could still get some noob strength gains, I think.
It depends how much you're stressing your body on the days you do some phys. Mark Rippetoe's Practical Programming for Strength Training covers the Stress/Recover/Adapt process quite well.
Practical Programming is suppose to be good: https://www.amazon.ca/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
I have recently started to read it and it is quite in depth. Although, I don't know how credible it still is.
A simpler book, that I do like is ProgrammingToWin: https://www.powerliftingtowin.com/programmingtowin/