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Search results

  1. J

    Beginners program

    thanks so much for a detailed and thorough reply. I have started squatting with the unloaded olympic bar (45 lbs). I lift it from the bench press equipment and place it on my shoulders and start squatting. I'll start adding weight from next training session. Fish is restricted too. I get...
  2. J

    Looking to gain muscular strength not size - what to do and what not ?

    Thanks a ton! browsing through the beginner's thread. so would it be okay to do the PTC 3x8 program without increasing my calories?
  3. J

    Looking to gain muscular strength not size - what to do and what not ?

    I dont mind if i bulk up a little, gain some weight, but my primary goal is to only get strong, would you recommend PTC 5x5 program for my goal?
  4. J

    Looking to gain muscular strength not size - what to do and what not ?

    I wish to remain the same size but gain strength, what kind of exercise do i need to do? current weight - 62 kg / 136 pounds Age - 25 yo Gender - Male Height - 5' 5" / 168 cm Body fat - 15 % BMI - 22.5 Diet - Strict vegetarian (eggs restricted too) level of workout experience - 2 years-...
  5. J

    Beginners program

    thanks for the ideas! If it's my first time doing deadlifts, should I start with just the bar or load the bar with light weights?
  6. J

    Beginners program

    thanks for the ideas! If it's my first time doing deadlifts, should I start with just the bar or load the bar with light weights?
  7. J

    Beginners program

    :) I live in a semi-urban city in the Indian subcontinent. I'm not against protein supplements. I find it too expensive. I am 5' 5" (168 cm) So Can I start the following program without any supplements and no squat rack at the gym? Squat 3 x 10 Bench press 3 x 8 Bent row 3 x 8 Military press 3...
  8. J

    Beginners program

    :) I live in a semi-urban city in the Indian subcontinent. I'm not against protein supplements. I find it too expensive. I am 5' 5" (168 cm) So Can I start the following program without any supplements and no squat rack at the gym? Squat 3 x 10 Bench press 3 x 8 Bent row 3 x 8 Military press 3...
  9. J

    Beginners program

    ~ Nuts that I include in my diet are Almonds, Walnuts, Figs, Dates (seedless) , Raisin. I mix all these nuts and add a tsp of honey and eat them as a preworkout (20 minutes before) snack ~ My average daily milk ( 3% fat milk) consumption is 300 ml / 10 oz (no added sugar).
  10. J

    Beginners program

    ~ Nuts that I include in my diet are Almonds, Walnuts, Figs, Dates (seedless) , Raisin. I mix all these nuts and add a tsp of honey and eat them as a preworkout (20 minutes before) snack ~ My average daily milk ( 3% fat milk) consumption is 300 ml / 10 oz (no added sugar).
  11. J

    Beginners program

    Thank you for replying. I'm a male, 25 yo. I was 30+ kg / 66+ lbs overweight when I joined a gym for the first time (aug 2009) in my life. I lead an extremely sedentary life before I joined the gym. watching too much tv/ internet suffing. I could hardly manage 15 bent knee modified push ups...
  12. J

    Beginners program

    Thank you for replying. I'm a male, 25 yo. I was 30+ kg / 66+ lbs overweight when I joined a gym for the first time (aug 2009) in my life. I lead an extremely sedentary life before I joined the gym. watching too much tv/ internet suffing. I could hardly manage 15 bent knee modified push ups...
  13. J

    Beginners program

    Thank you for replying. on the bench I can press with 70 lbs/ 30 kg total weight including the bar. the smith machine bench press numbers I provided were a few months old. About the diet, I am a strict vegetarian. I don't eat eggs too. I don't take protein supplements. Could be why I;m not very...
  14. J

    Beginners program

    Thank you for replying. on the bench I can press with 70 lbs/ 30 kg total weight including the bar. the smith machine bench press numbers I provided were a few months old. About the diet, I am a strict vegetarian. I don't eat eggs too. I don't take protein supplements. Could be why I;m not very...
  15. J

    Beginners program

    I don;t have a reason to lie here. I know it's awful that I can bench only that much. but I'm positive that I can improve. To give you an idea about my physical condition august 2009 - 212 lbs joined a gym to lose weight january 2011 - 135 lbs (reached my ideal weight) my workout in the gym...
  16. J

    Beginners program

    I don;t have a reason to lie here. I know it's awful that I can bench only that much. but I'm positive that I can improve. To give you an idea about my physical condition august 2009 - 212 lbs joined a gym to lose weight january 2011 - 135 lbs (reached my ideal weight) my workout in the gym...
  17. J

    [Article] Getting to know the squat - All you need to know about squatting.

    i have never performed a barbell version of squat. 1/ should I start with an empty barbell? 2/ is barbell squat for me if i am training only for general fitness and not powerlifting or bodybuilding?
  18. J

    Beginners program

    my max bench on the smith machine excluding bar weight is 40 lbs and not kgs. I talked to the gym trainer about the bar weight on the smith machine, he says it's just 5 to 10 lbs.
  19. J

    Beginners program

    my max bench on the smith machine excluding bar weight is 40 lbs and not kgs. I talked to the gym trainer about the bar weight on the smith machine, he says it's just 5 to 10 lbs.
  20. J

    Beginners program

    Beginner question_help in overcoming my obstacles Prescribed training Program - Squat 3 x 10 Bench press 3 x 8 Bent row 3 x 8 Military press 3 x 8 SLDL 3 x 8 BB curl 3 x 8 Do this 3 times a week. Progressively add weight.I have been training like this for the last year and a half. My...
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