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Frankie NY

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HerecomesthePainF5
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2003/10/24 23:47:58 (permalink)

Frankie NY

Frankie, i am in the middle of week 3 now. i just got done with push day and i was so worn out from bench press and incline db press, that i could barely finish standing bb press.. have any ideas why that is? my session last just a couple minutes under an hour and i had a protein shake and a small meal about an hour before..

Also, i would like to hear your advice on nutrition.. what kind of diet should i be following while doing your program? and is a cheat day once a month a bad thing? also, at the end of the 12 weeks, and my week off, when i start up again do i have to change some of the lifts or can i keep it all the same? i heard that you NEED to change it up otherwise you won't grow, how true is that?

i think thats it for now... i'm very greatful for your advice frankie, and just to let you know, other then getting worn out fast today the routine has been going great and i'm feeling stronger already...
thanks alot frankie
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    Frankie NY
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    RE: Frankie NY 2003/10/26 04:00:25 (permalink)
    Pain5:

    I'm glad to hear that it's going well. Have your core lifts been going up?

    For your shoulder issue, you can do one of two things.

    1. Do one chest exercise, then shoulder presses, and then the second chest exercise.

    2. Do only one chest exercise, then shoulder presses, and then once tricep exercise like dips or close grip bench press.

    Either one of these two options is fine. I find that one chest exercise for bulking is fine for me. Others need two.

    About nutrition, eat 5-6 meals a day. Eat a protein, carb, and fruit or vegetable at each meal. Only if you can't eat a protein, do you need to use a protein powder. It's much better to get your protein from food, and protein drinks are vastly overrated. Make sure your carbs are low on the glycemic index, and avoid simple carbs, sugar, and alcohol. One cheat meal a week is fine and is needed to keep you sane.

    As far as exercises go, I would do the same routine for a complete cycle and then mix it up a little. You could do:

    Front Squats for Back Squats
    Incline Barbell Bench Press for Flat Barbell Bench Press
    Dumbbell Overhead Press for Barbell Overhead Press
    Wide grip Chins for Barbell Rows
    Close Grip Bench Press for Close Grip Dips
    Close Grip Underhand Chins for Barbell Curls
    Power Cleans for Deadlifts
    Etc, etc, etc

    Pretty much anything you want as long as it's a compound movement.
    #2
    HerecomesthePainF5
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    RE: Frankie NY 2003/10/26 06:03:52 (permalink)
    quote:
    Originally posted by Frankie NY

    Pain5:

    I'm glad to hear that it's going well. Have your core lifts been going up?

    For your shoulder issue, you can do one of two things.

    1. Do one chest exercise, then shoulder presses, and then the second chest exercise.

    2. Do only one chest exercise, then shoulder presses, and then once tricep exercise like dips or close grip bench press.

    Either one of these two options is fine. I find that one chest exercise for bulking is fine for me. Others need two.

    About nutrition, eat 5-6 meals a day. Eat a protein, carb, and fruit or vegetable at each meal. Only if you can't eat a protein, do you need to use a protein powder. It's much better to get your protein from food, and protein drinks are vastly overrated. Make sure your carbs are low on the glycemic index, and avoid simple carbs, sugar, and alcohol. One cheat meal a week is fine and is needed to keep you sane.

    As far as exercises go, I would do the same routine for a complete cycle and then mix it up a little. You could do:

    Front Squats for Back Squats
    Incline Barbell Bench Press for Flat Barbell Bench Press
    Dumbbell Overhead Press for Barbell Overhead Press
    Wide grip Chins for Barbell Rows
    Close Grip Bench Press for Close Grip Dips
    Close Grip Underhand Chins for Barbell Curls
    Power Cleans for Deadlifts
    Etc, etc, etc

    Pretty much anything you want as long as it's a compound movement.


    Frankie, So far every one of my lifts has gone up and beyond where i was at in my last routine, its goin good on that end of things, and i will change my push day to one of those options you listed and let you know how that goes.

    with the nutrional part i might need a little more help. how do you know what is a simple carb and if its high or low on the glycemic index? i'm not real good with nutrional facts like that but would like to learn more...

    I understand what types of lifts i can switch for which ones and all that, but is it necessary, or could i just stick to mostly the same routine for the next 12 week cylce, just curious? also, if i went with option 2 and did only one chest exercise, then shoulder presses, then a tricep exercise, what should my set reps be, 4*6, 5*5, 3*5? Also with chins or dips, could you maybe post a link i could go to to see these lifts done properly since i don't believe i've ever seen them done.... thanks alot frankie, you've been a big help..

    hctpf5
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    hughboy
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    RE: Frankie NY 2003/10/26 12:40:39 (permalink)
    im on the frankie routine and i do shoulders after my first chest exercise.i find im not too knackered to do them then.
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    Frankie NY
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    RE: Frankie NY 2003/10/26 16:34:44 (permalink)
    quote:
    Originally posted by HerecomesthePainF5

    How do you know what is a simple carb and if its high or low on the glycemic index?

    I understand what types of lifts i can switch for which ones and all that, but is it necessary, or could i just stick to mostly the same routine for the next 12 week cylce, just curious? also, if i went with option 2 and did only one chest exercise, then shoulder presses, then a tricep exercise, what should my set reps be, 4*6, 5*5, 3*5?


    Do a search on the internet using "glycemic index", and you'll find plenty of sites that list foods and their respective index. Here's a short list of things to eat and not to eat:

    Carbs: sweet potatoes, barley, whole grains, beans, brown rice, whole grain pasta, NO potatoes, NO white rice, NO white pasta
    Fruit: berries, melon, ONLY SMALL AMOUNTS of bananas, apples, pears, dried fruit
    Bread: whole grain, sprouted grain, NO white bread, NO whole wheat

    As long as you continue making strength gains and as long as you don't get bored, you can stick with the same routine in your second cycle. I always bench, squat, and deadlift, but I mix everything else up every 12 weeks.

    No matter what option you chose for push day use a 5x5 rep scheme for each exercise (2 warmup sets and 5 work sets).

    If you want to see how an exercise is done, go to the "Curious about an Exercise" sticky. Not all of the animations are correct. Many show incorrect form. So if you have any questions, please ask.
    #5
    HerecomesthePainF5
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    RE: Frankie NY 2003/10/26 21:27:03 (permalink)

    fra
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    HerecomesthePainF5
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    RE: Frankie NY 2003/10/26 21:30:24 (permalink)
    I was looking throw all the proper forms on the lifts, and noticed that they grip deadlifts, bb rows, and sldl's different then the way i was taught... their hands are one palms out and the other palms in, and on bb rows they grip it both palms facing out... i grip all three with both palms facing in, does this matter?

    thanks for all the advice so far frankie!
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    the block
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    RE: Frankie NY 2003/10/27 01:46:01 (permalink)
    quote:
    Originally posted by Frankie NY

    Here's a short list of things to eat and not to eat:

    Carbs: sweet potatoes, barley, whole grains, beans, brown rice, whole grain pasta, NO potatoes, NO white rice, NO white pasta
    Fruit: berries, melon, ONLY SMALL AMOUNTS of bananas, apples, pears, dried fruit
    Bread: whole grain, sprouted grain, NO white bread, NO whole wheat



    why no potatoes,white rice and white pasta, are they simple carbs? and is whole wheat the same as WHOLEMEAL?

    cheers
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    Yib
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    RE: Frankie NY 2003/10/27 02:05:44 (permalink)
    wholemeal is different...i got confused at the beginning too...i find that whole wheat is just brown white bread, no wut i mean...wholemeal seems much more packed in,i dont no how to explain, take a look at some wholemeal bread, or even the flour (fine, corse) its much different...
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    Frankie NY
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    RE: Frankie NY 2003/10/27 03:55:23 (permalink)
    quote:
    Originally posted by the block

    Why no potatoes,white rice and white pasta, are they simple carbs? and is whole wheat the same as WHOLEMEAL?



    Because they are very high on the glycemic index and react like simple carbs. Many doctors and sports nutritionists believe that high glycemic foods encourage fat retention.

    As was already pointed out, whole wheat bread is basically white bread that has been dyed brown. It's not good for you. Whole meal, whole grain, and sprouted grain are what you want to look for, but even then, I wouldn't eat more than a couple of slices per day.
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    Frankie NY
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    RE: Frankie NY 2003/10/27 04:00:55 (permalink)
    quote:
    Originally posted by HerecomesthePainF5

    I was looking throw all the proper forms on the lifts, and noticed that they grip deadlifts, bb rows, and sldl's different then the way i was taught... their hands are one palms out and the other palms in, and on bb rows they grip it both palms facing out... i grip all three with both palms facing in, does this matter?


    For barbell rows use a double overhand grip (both hands over). For SLDLs use a double overhand grip. For regular deadlifts use a double overhand grip, but if your grip is failing, then you can use a one over and one under grip. Remember to alternate which hand is over and which hand is under from set to set to avoid any imbalances in your grip or physique.

    In general, you should always strive to use a double overhand grip because that's what will build a strong grip. But as you move up in weight on the deadlift, you'll probably need to switch to an over/under grip. It will allow you to lift more.
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    Jeeves
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    RE: Frankie NY 2003/10/30 00:07:18 (permalink)
    Frankie just starting out with your basic system, Push, Pull, Legs and looking to take it down the 5x5 route. On the Barbell curls should i do this 5x5 or 5x3?
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    Frankie NY
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    RE: Frankie NY 2003/10/30 15:26:53 (permalink)
    Jeeves:

    Stay with 5 rep sets, especially if you're just starting out. You need 6-9 months of 5 rep training before you even think about going below 5 reps. Your tendons and ligaments need to be strengthened first.
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    HerecomesthePainF5
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    RE: Frankie NY 2003/11/01 18:53:12 (permalink)
    quote:
    Originally posted by Frankie NY

    Jeeves:

    Stay with 5 rep sets, especially if you're just starting out. You need 6-9 months of 5 rep training before you even think about going below 5 reps. Your tendons and ligaments need to be strengthened first.

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    HerecomesthePainF5
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    RE: Frankie NY 2003/11/01 19:03:44 (permalink)
    Frankie, i finished my push day last night, and i decided to change it to Bench, Mil. Press, and Close grip... I decided close grip because it was the easiest one to switch to for now for a few weeks or so, plus i just figured it also hits the chest a little bit. I read that you said its ok to use your legs to give you a little help on raising the bb when performing the military press, as long as you lower under control, right? Can you use your legs too much? Last night i was using my legs on each set and i finished 5 reps on each set, and couldn't do more then 5 on the last.. i was just wondering if that is ok? or normal?

    Cardio - Is a very light jog or brisk walk for 25 minutes a session, for 4 days a week too much?
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    Frankie NY
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    RE: Frankie NY 2003/11/01 20:24:58 (permalink)
    Pain5:

    Yes, you can use your legs too much. Moving your torso and legs up and down 2-3 inches just to help you get through the sticking point if fine. If you need more than that, then the weight is too heavy and could place more stress on your lower back than it's ready for.

    You shouldn't do more than 5 reps on the last set even if you can. Just increase the weight 5 pounds next week.

    4 days a week of cardio sounds like a little much if you're trying to add mass. I'd lower it to 2-3 days.
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    Remman
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    RE: Frankie NY 2003/11/01 22:16:53 (permalink)
    Frankie, is there any certain carb one should eat for a post workout meal?
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    Frankie NY
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    RE: Frankie NY 2003/11/02 03:17:20 (permalink)
    quote:
    Originally posted by Remman

    Frankie, is there any certain carb one should eat for a post workout meal?


    No, not really. You read a lot about taking glucose or a simple sugar/carb with your protein post workout, but I really think it's much to do about nothing. The important thing is to eat a good meal (protein, carb, fruit/veg, and fat) post workout and to get a good night's sleep.
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    HerecomesthePainF5
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    RE: Frankie NY 2003/11/11 04:49:14 (permalink)
    Frankie,

    I'm in week 5 now and i'm making good gains every week. I am lifting with a very high level of intensity and everything. I'm doin my cardio twice a week. The only thing i haven't done is dramatically changed my diet. I eat lots of meats and good proteins, but i also eat pizza's and pasta's and all those kinds of things... The positive things about my diet are... added meats and proteins, i cut out all soda, candy, chips, snacks like that, and most of the bad sugars i have consumed... I was wondering that if i kept up my intensity, if my diet habits would hold me back? As long as i'm making gains every week, or every other week should i not even worry about it? I once read that diet is 90% of the reason alot of people are in great shape, but i also read that as long as you work out consistantly with high intensity that diet shouldn't matter too much...
    i would just like your thoughts on all this?!?
    hctpf5
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    Frankie NY
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    RE: Frankie NY 2003/11/11 16:25:20 (permalink)
    Pain5:

    Congratulations on your progess!

    I recommend that you think of your diet as something on which you are making progess too, just like your weightlifting. You've already taken a big step in eliminating junk food and simple sugars. That's like adding 20 pounds to your deadlift. Great! Now, when you feel ready, try to eliminate one more thing like pizza. Then when you feel like you are ready, eliminate another item like white pasta.

    The reason you want to do this gradually is because if you don't, you'll likely develop some serious cravings and overeat on the bad stuff. Just take it nice and easy.

    Even when you achieve your ideal diet, you should still have one cheat meal a week. For me personally, it's usually Friday or Saturday night when I go out with some buddies and drink beer and eat pizza and have an ice cream. Just keep it to once a week.
    #20
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