So Nick was a hack after all.
A wannabe fit, a fake ass coach.
He stopped posting 4 days ago when people from /fit/ told him his DB program (his only own advice since everything else was /fit/ charts and infos from the sticky) was utter shit.
Got told, dropped the trip and left us, like everyone else in our lives. He abandoned us robots. He swore many things to us, he called me a partner.
It was all a lie. Just a fucking normie to revel in our suffering.
Fuck you Nick. I trusted you. Fuck you.
I know you.
Every robot will remember something bad that happened in their life, someone abandoned them. And you where always there to remind them of it, bring them down, tell them it's just going to happen again, really embellish the negativity.
You show up every time. You're hurt, and so you want others to hurt too.
>his DB program was utter shit
I've been doing it for the past week.
>5x5 military presses (5 sets of 5 repetitions)
>5x5 shoulder presses
>5x5 French presses
I can't go to a gym and he said this was a decent alternative if all you have is dumbbells, I don't know anything about working out so I believed him
Now will you idiots finally listen? Again, if you have good genetics, you don't need to lift. If you have bad genetics, the results from lifting will be marginal. Either way, the /fit/ advice to just lift is stupid. If you want to look good with bad genetics, steroids are your only option.
Someone who actually lifts here. Literally just do something along the lines of starting strength or stronglifts. Do highbar squats as oppodd to lowbar though. Really, there is no reason for you to do anything else yet, and as you research this and begin to grasp some sort idea as to what you desire, you'll be able to find what works best in no time.Your ideal workout plan may very well be one that has already been created with a few slight alterations. As for myself, I recently got off doing smolov for squats and smolov Jr for bench (bench is still shit though) because my goals were to increase strength. I added I'm a few accessory lifts in accordance to how I felt that day, how much energy I had, and what I was lacking in.
You don't do 5x5 dumbbell programs. Such a program would prove detrimental the stronger you get. A barbell has no such negative effects as dumbbells at heavier weights. If you want bigger muscles you have to get stronger, and dumbbells are for secondary work only. Typically dumbbell related exercises are done in higher repetitions because of this setback of them.
Yes these things happen and the result is that you will not see the same results as someone with better access to the required equipment. I'm sure it's better than nothing though. Don't attempt a 5x5 program with dumbbells though. When you are doing sets of 5 the goal is usually to get stronger. 5x5 is more of a classic bodybuilding program, while Bill Starr's 5x5 (which is really 3x5 on max load) and Starting Strength (3x5) are more for getting stronger. However the goal for both is to get stronger and lift heavy ass weights. You cannot do this with dumbbells in the same way. For dumbbells I would rather get stronger by using the same weight but doing more reps, and only increasing the weight when the reps performed reach a certain point. This should provide some sort of linear progression.
I would probably do a range of 8-14 and lifting to failure. Now you wouldn't want to lift to failure on a heavy set with a barbell, but for higher rep work it is beneficial. So lift until you cannot do any more due to muscle fatigue. The reason you fail on heavy weight for sets of 3-5 is neurological failure, which is detrimental to recovery, unlike muscular fatigue failure.
Incase anyone wants to know wtf nick is known for
Holy fuck that's a fucked 5x5 program.
>5x5 French press, 5x5 push-ups
Words don't even do this justice. It's actually funny, fuck it
>no direct hamstring or rear delt work
>far more pressing than pulling
Muscle impingements thx
>only chest work is fucking push-ups, fucking 5 rep sets of push ups
>no mention of any sort of periodisation
All are 3x8-12.
A: bench, high row, one leg squats
B: press, low row, lunges
Can add 1x10-15 for bi curl, some sort of tri, side raises. Low enough that it shouldn't be a problem.
Add some form of rear delt isolation. Face pulls would be best (need a light band) if not, db rear delt flies.
Scrap push-ups for bench press, if you don't have a bench then simply do a floor press.
Keep isolation work (French press, rear delts etc) at 3x12.
I don't know what sort of programming is implanted in this program (I'm guessing none), but I would start at 80% of your 1rm for your compound work and add weight each week (depending how your db's work depends on how much weight you add, basically the lowest amount you can).
Only do one type of overhead press, no need to do two types.
Add stiff leg or Romanian deadlifts, you can do them with dumbbells.
Add pull-ups or some variation. If you don't have a pull up bar or can't do them then add another type of row, for instance do a bent over db row and then a pendlay row.
French press probably isn't necessary, I guess it'd be optional. I personally would do some curls, but that too is optional.
I would also do squats and deadlifts first and second in the work out.
I'm sure there are much better program's online.
go to bb.com and look at a program that fits you, this shit isn't rocket science. There are tons of premade programs by actual trainers on that site for whatever your goals are.
Listening to teenage faggots who lift for 2 years and barely bench their bodyweight isn't exactly a solid plan.
That is some bad advice. Telling people to go to bodybuilding.com for advice. No it's not rocket science, but you shouldn't be a dumbass about it either. Read books. Read Starting Strength and just get a basic understanding about what the fuck is going on and the fundamentals of lifting.