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If you are serious about it, there's a book by Mark Rippetoe called Starting Strength that explains this in more detail.

hkmurakami 15y ago
That's the program I follow as well, and the article conveniently refers to it. I knew most everything in the article, but I thought it would be an excellent piece to show any of my gym "fuckaround-itis" friends.
- llimllib 15y ago
  my friends and I at the gym say that the guys who do that are on the "barbershop workout" plan. All talk, no work :)
  - hkmurakami 15y ago
    I love the "barbershop workout" analogy! The original "Fuckarounditis" article on Leangains: http://www.leangains.com/2011/09/fuckarounditis.html http://www.leangains.com/2011/09/fuckarounditis.html
- deleted 15y ago
  [deleted]
llimllib 15y ago
And a (somewhat disorganized) wiki about the book, with enough info to learn the lifts and do the program, here: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki http://startingstrength.wikia.com/wiki/Starting_Strength_Wik... Using this program and nothing else, between November 1 and December 23 of this year, my squat went from 180 to 270, my deadlift from 180 to 305, and my bench press from 120 to 165. You do not need to be an expert, or know how to lift to do the program. It is (for me) almost exactly one hour a day, three days a week. Make working out a habit, not a question of willpower. It needs to "just be", or else you, if you're at all like me, won't do it. That's why I don't care much about variety; I don't need variety in brushing my teeth either. edit: Also, the /r/fitness FAQ is quite good: http://www.reddit.com/help/faqs/Fitness http://www.reddit.com/help/faqs/Fitness
- matwood 15y ago
  Congrats! That's some pretty big gains < 2 months. I have been lifting long enough now that those sorts of gains are a forgotten memory. My deadlift is at 525 now, and I'd like to say that 600 seems reachable, but damn it's just so heavy. It's to the point where I can feel a strength difference between 1-2 lbs of more/less bodyweight. I often wonder if there is a way to figure out my personal potential max in a lift. I love dead lifting, but it would be nice to know if I'm at 50% of my possible strength or 90%. The hour workout touches on some studies that I have read that going over an hour often doesn't get you much with respect to strength training. Another good book is "The New Rules of Lifting."
  - llimllib 15y ago
    I love deadlifting, if I wasn't in the offseason training for a sport I might be able to get up into your realm :) There's something so basic and satisfying about picking up something really heavy. It seems (from my reading) that once you reach weights like yours, progression gets much harder. There's lots of tricky assistance work you need to figure out, you need to eat like a friggin animal, and you need to work just hard enough to not overtrain. In other words, good luck!
    - matwood 15y ago
      Thanks! Yeah, if I could keep my eating right I could probably get there. I am much stronger with my weight over 200lbs, but life has been so busy I'm down around a lean 185-190 right now. For me finding time for the gym has been the easy part. Figuring out how to eat enough through the day has always been the problem. And yeah, progression slows and waivers depending on current bodyweight, current emotional state, time of day, etc... It can take months to add another 5lbs onto the bar.
      - llimllib 15y ago
        If you haven't been, /r/weightroom has a bunch of guys that are lifting in your ballpark or greater, and might be a useful resource. It's much more useful for lifters than /r/fitness is. http://www.reddit.com/r/weightroom http://www.reddit.com/r/weightroom
nosequel 15y ago
I started there a few years ago, progressed past that to his other book, "Practical Programming for Strength Training", and now I'm all over the place. I went from more of a distance person to competing in strongman. I compete in a lightweight division, but still only doing 4 or 5 exercises consistently I'm at a 550lb deadlift, 450 squat, and 350 bench. I think when I started I was about half at each of those. Do a few exercises, do them right, and do them with extremely high intensity and it'll get you places! Plus, I solve most of my bugs while lifting!
dredmorbius 15y ago
Which is strongly referenced in "Everything You Know About Fitness is a Lie". Which is to say: both the referenced article and Rippetoe's books are excellent references.

hkmurakami 15y ago

That's the program I follow as well, and the article conveniently refers to it. I knew most everything in the article, but I thought it would be an excellent piece to show any of my gym "fuckaround-itis" friends.

llimllib 15y ago
my friends and I at the gym say that the guys who do that are on the "barbershop workout" plan. All talk, no work :)
- hkmurakami 15y ago
  I love the "barbershop workout" analogy! The original "Fuckarounditis" article on Leangains: http://www.leangains.com/2011/09/fuckarounditis.html http://www.leangains.com/2011/09/fuckarounditis.html
deleted 15y ago
[deleted]

llimllib 15y ago

And a (somewhat disorganized) wiki about the book, with enough info to learn the lifts and do the program, here: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki http://startingstrength.wikia.com/wiki/Starting_Strength_Wik... Using this program and nothing else, between November 1 and December 23 of this year, my squat went from 180 to 270, my deadlift from 180 to 305, and my bench press from 120 to 165. You do not need to be an expert, or know how to lift to do the program. It is (for me) almost exactly one hour a day, three days a week. Make working out a habit, not a question of willpower. It needs to "just be", or else you, if you're at all like me, won't do it. That's why I don't care much about variety; I don't need variety in brushing my teeth either. edit: Also, the /r/fitness FAQ is quite good: http://www.reddit.com/help/faqs/Fitness http://www.reddit.com/help/faqs/Fitness

matwood 15y ago
Congrats! That's some pretty big gains < 2 months. I have been lifting long enough now that those sorts of gains are a forgotten memory. My deadlift is at 525 now, and I'd like to say that 600 seems reachable, but damn it's just so heavy. It's to the point where I can feel a strength difference between 1-2 lbs of more/less bodyweight. I often wonder if there is a way to figure out my personal potential max in a lift. I love dead lifting, but it would be nice to know if I'm at 50% of my possible strength or 90%. The hour workout touches on some studies that I have read that going over an hour often doesn't get you much with respect to strength training. Another good book is "The New Rules of Lifting."
- llimllib 15y ago
  I love deadlifting, if I wasn't in the offseason training for a sport I might be able to get up into your realm :) There's something so basic and satisfying about picking up something really heavy. It seems (from my reading) that once you reach weights like yours, progression gets much harder. There's lots of tricky assistance work you need to figure out, you need to eat like a friggin animal, and you need to work just hard enough to not overtrain. In other words, good luck!
  - matwood 15y ago
    Thanks! Yeah, if I could keep my eating right I could probably get there. I am much stronger with my weight over 200lbs, but life has been so busy I'm down around a lean 185-190 right now. For me finding time for the gym has been the easy part. Figuring out how to eat enough through the day has always been the problem. And yeah, progression slows and waivers depending on current bodyweight, current emotional state, time of day, etc... It can take months to add another 5lbs onto the bar.
    - llimllib 15y ago
      If you haven't been, /r/weightroom has a bunch of guys that are lifting in your ballpark or greater, and might be a useful resource. It's much more useful for lifters than /r/fitness is. http://www.reddit.com/r/weightroom http://www.reddit.com/r/weightroom

nosequel 15y ago

I started there a few years ago, progressed past that to his other book, "Practical Programming for Strength Training", and now I'm all over the place. I went from more of a distance person to competing in strongman. I compete in a lightweight division, but still only doing 4 or 5 exercises consistently I'm at a 550lb deadlift, 450 squat, and 350 bench. I think when I started I was about half at each of those. Do a few exercises, do them right, and do them with extremely high intensity and it'll get you places! Plus, I solve most of my bugs while lifting!

dredmorbius 15y ago

Which is strongly referenced in "Everything You Know About Fitness is a Lie". Which is to say: both the referenced article and Rippetoe's books are excellent references.