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Hey guys,I'm pretty new to lifting: have been lifting off and on for years, but just now getting serious about it (lifting very regularly since March 2013). A friend of mine has helped me out with his lifting program. I am curious to hear what you guys have to say about "noob gains." Right now, the weights are just increasing from workout to workout, and every week seems like a PR. I started CBL in mid-May, and my goals are size and strength. How long did it take you guys to not see newbie gains, and what did that look like for you? Just curious what I should be watching for. Loving what I'm doing so far!Thanks!
Hey guys,I'm pretty new to lifting: have been lifting off and on for years, but just now getting serious about it (lifting very regularly since March 2013). A friend of mine has helped me out with his lifting program. I am curious to hear what you guys have to say about "noob gains." Right now, the weights are just increasing from workout to workout, and every week seems like a PR. I started CBL in mid-May, and my goals are size and strength. How long did it take you guys to not see newbie gains, and what did that look like for you? Just curious what I should be watching for. Loving what I'm doing so far!Thanks!
Just keep working on correct form and learn as much as possible. Keep in mind that it is a race and not a sprint. I would look into buying the Arnold Schwarzenegger encyclopedia of modern bodybuilding. It has a ton of information and exercises. Funny thing is over the years people have said its outdated but a lot of it are the same elements Kiefer talks about.I was really overweight when I started 11 years ago so the fat loss was great for the first 10 months. When it came to any type of stalls I switched up my diet and workouts.
I'd add to check out “Starting Strength” by Mark Rippetoe. Depending on your program and how much weight you're adding per workout you could see beginner gains for several months. Rippetoe discusses this at length in the book. Basically the point at which you can't add weight every workout marks the transition from novice to intermediate lifter. Hopefully you are using a basic linear progression program with big, multi-joint, free weight movements and not some 6 day bodypart split (that's far more advanced). A lot of people go from linear progression to something like Strongifts or Madcow for advanced novice/intermediate. That should cover you for a couple years.
Well, my current routine is as follows:4 day split-1. Back: dead lifts, lat pulldowns, seated row, and barbell shrugs2. Chest: flat bench, incline bench, decline bench (barbell)3. Legs: barbell squats, prone leg curls, leg extensions; and biceps: machine curls, and dumbbell curls4. Shoulders: barbell military press, Arnold press and rear delt reverse flys; and triceps: arm extension, seated dips, and cable pulldowns. I typically do three warmup sets per exercise, and three working sets: aiming for 10 reps for first working set, 8 for second and 6 for third. Currently increasing weight on just about every exercise every workout it seems. Some things have stabilized but I back the weight off the next workout and keep going back and forth until I can add more weight eventually. So far I'm seeing results: skin feels tighter on my arms, chest and legs, and my traps seem much more visually prominent than ever before. The scale really isn't budging which means to me that CBL SA is working. Anyone have any thoughts about any of this? Feel free to let me know.
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