I made a SL+HIIT+IF beginner's reference desktop background. Wanted to share it in case anyone found it useful or it needed any corrections.
Posted Mar 2, 2011, 2:27 AM UTC
784278
I've uploaded the source file to MegaUpload. You can download it here.
Slightly updated png file is here.
Thanks for all the feedback!
Edit: Updated png again. Edit: Updated source file.
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Nuts are mostly fats, not carbs. http://lancaster.unl.edu/food/ftmar04.htm
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As others have said, very nice looking and could be useful for a lot of people. I particularly like the vegetarian aspect... you don't see that very often.
One suggested change... you have HIIT at 90 second cycles and 10 sets... that only comes out to 15 minutes. Then elsewhere you say 40 minutes for HIIT. Might reconcile that.
What's annoying about a lot of treadmills is that they default to 2 minutes on / 2 minutes off on the "intervals" setting....
EDIT: 90-second cycles, not minute... hurr
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That's a great point.
I left time for warmup and cooldown (which in the case of my HIIT is light jogging and mobility stretches), but I didn't specify that anywhere.
I'll add that in!
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For anyone that wants to print this in better quality but doesn't have Illustrator: Change the extension to pdf. Thanks toadslick.
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Can you replicate this in Google Docs, or some similar site which would allow edits? I have no design skills, so I'm hoping you'll do a bunch of work for me for no reason at all.
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At least the man is honest!
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I created something similar for my own personal workout. You can add/remove exercises at your discretion, and it'll tally how much total weight you're moving in a workout.
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Nice. Gym Buddy does that for iPhone. Not sure if there is an Android version.
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Gym Buddy was the first app I purchased for my iPhone. Never regretted it!
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Need to compare it with iFitness, which is what I've used for a year and a half now...
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Hi! I'm an idiot.
Are you saying that on week A you work mwf and week B you work tths?
Edit: also, you only do these three work outs?
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Sorry that's a little unclear. I would normally do Monday/Wednesday/Friday all the time, but my schedule was off by a day last week, and I didn't update it on the second tab. Yeah, I only do those three workouts per week. It's the SS program. I only started it 3 weeks ago.
I wanted to try something new because I wasn't seeing the gains I used to, and everyone in this subreddit fucking loves Rippetoe. It was a pretty big adjustment for me because I used to do M/TH - chest/triceps, T/FRI - back/biceps, WED/SAT - shoulders/legs/abs, 6-9 exercises per muscle group, and rest (maybe light cardio/bike ride/something) on Sunday. Those 6-8 exercises are really all you need, I've found.
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You. Fucking. Bitch.
This lays everything out in a concise, easy-to-read, attractive model. And I thank you.
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Y^o^u^. F^u^c^k^i^n^g^. B^i^t^c^h
How about. meow?
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You need one more!
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If I pound a protein shake before doing sprints, I'm gonna vomit that up everywhere. What the hell.
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Well this might be the most concise and awesome laying out of a week I've ever seen.
This has actually motivated me to add HIIT to my "off-days"
Also I might edit this to remove Rows and add in Power Cleans.
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Why do you go down in weight if you can't go up?
Does this mean I should go: 140, 145, 150, 155, 150, 155, 150, 155, etc?
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Because that's how the program works. I'm not sure if it's the best way to go about things, but basically this is how it works:
Say you're making linear progress on squats: 135, 140, 145, 150. You hit 155 and can't do 5x5. Instead you are only able to do 4x5 and a set of 2 at the end. Next time, you try the same weight again. If you hit 5x5 with good form, everything is fine. If you fail yet again, drop about 10% of your current weight (10% of 155 is about 15, so go down to 140) and work your way back up again.
I think the theory is that it'll let you rebuild, start slowly, and give your body more time to adapt to the heavy weights.
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i've got a question, if the warmup is whatever % of your working weight, at what weight should you be working on for the actual workout portion?
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Not really sure what you mean with this question. Your actual workout weight should be whatever you're on, whether it's the bar or 135. The warmup will be whatever percent of that.
In my (not very expert) opinion, however, the warmup sets in this image are overkill. You don't even need to warm up at lower weights (such as the bar) unless you're inflexible, and at higher weights one or two sets at most are sufficient warmup. Anything more and I feel it'll significantly detract from your ability to put all your energy into the actual workout.
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Buffer Overflow.
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The going down in weight (also known as de-loading) is one of the big criticisms many Fittitors have with SL.
However, I'm not learned on what the alternatives are.
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I'd be interested as well. There are some lifts that I've more or less plateaued on and been stuck for a very, VERY long time. Bench press is one of them. I've been in the 155/160/165 range for gawd - 1 1/2 years? I've tried de-loading, I've tried max overload with low reps - just cannot seem to get over that hump. :\
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My only suggestion is PUSH HARDER and EAT HARDER. Increase consumption of food and calories, and then load that bar heavy. Who knows maybe just go for 1RMs, find out the absolute limit of how much you can push and then take that knowledge to your sets, now knowing what REAL EFFORT feels like. The good thing is that on a lift like bench press, which really isn't that technical, it is essentially all effort. So eat up and lift up. I also workout daily, and probably hit my chest/tris every 3 days. I have two different workouts I do so I can work more movements in to my progression. If you have a lot of trouble with the lift considering doing that one more. Bench as often as applicable. 165 shouldn't be a plateau, I was there for a while myself and it was almost entirely due to bad diet and bad effort so PICK IT UP.
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I'm not familiar with SL deload theory. SS recommends attempting a weight 3x and than doing a 10% deload (or a decrease that will take you 2 weeks to recover from, whichever is greater).
Personally, one of the reasons I take issue with SL is that most of the people who stall and need to deload on SL would have no problem adding weight for several more weeks on SS, due to the reduced volume.
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Not bad, except for your list of "high protein" foods..
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I should have prefaced that it's a vegetarian list. No reason for me to list stuff that I'm not gonna eat.
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Seitan is actually Satan.
Wheat gluten is good for no one.
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Not knowing anything about gluten, I went and wikipediaed it, and saw nothing about it not being good for you unless you have Coeliac disease. What's the deal with gluten?
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Some people, while they don't have Coeliac disease, believe that they are "sensitive" to gluten, and that it can cause a range of symptoms from nausea and diarrhea to lethargy and light-headedness. Some people believe that gluten can cause these symptoms, to varying degrees, in everyone. A few people believe gluten contributes to autism. However, there is no scientific evidence for any of these hypotheses, nor is there any reason to believe gluten is better or worse for you than any other plant protein.
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Same question as you. I thought it was protein...?
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It's really one of the worst things you can eat. At least 30% of Americans are sensitive to it, and it damages intestinal lining in almost everyone by increasing zonulin levels which opens tight junctions in the wall. It (or something in whole wheat) leaches Vitamin D from the body, may directly cause insulin and leptin resistance, autoimmunity, and a whole mess of other problems.
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Wheat gluten is good for no one.
It does, however, make for excellent pizza dough.
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Sadly, this is true! There are some decent gluten-free options though.
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That was my opinion as well, but I saw it positively mentioned in a few places.
I'm better off just removing it from the list.
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I thought wheat gluten was simply the protein extracted from wheat, but some people are sensitive to it?
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It is. At least 30% of people are, and it seems to damage the intestinal lining in almost everyone.
http://thehealthyskeptic.org/9-steps-to-perfect-health-1-dont-eat-toxins
http://wholehealthsource.blogspot.com/2008/12/gluten-sensitivity-celiac-disease-is.html
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Always good to see some other vegetarian lifters here.
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Woo! I honestly thought I was the only one :)
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As another vegetarian, I was really excited (and surprised) to see this.
Just wanted to say thanks for posting!
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I don't consider myself a vegetarian of any kind, but incidentally, I follow the same diet guidelines. Eggs and legumes are simply the cheapest and most hassle-free way to get your protein. Tasty too, as a matter of fact.
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I find that boneless skinless chicken thighs are the best. I get 8 packs from Fairway and they're really easy to make, just put them on a baking dish and put sazon on top. Bake at 425 for 30 minutes or so. Each one has 100 calories, 3 grams of fat, and 17 grams of protein.
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Any chance of releasing the PSD (or whatever format) so people can make other versions?
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Do you know any sort of free host that would let me upload an AI file?
If not, PM me your email address and I'll just send it to you.
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Any chance of releasing a version for carnivores?
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you can use ge.tt - free file hosting, no size restrictions, super-fast upload, and no account creation needed
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You could use dropbox
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you could google docs it
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Dropbox, it does have limits but they are rather high.
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I noticed that, and I'm glad for that because it's useful to me :)
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Perfectly fair, but is the version you're sharing for you or for AGJ, Any Given Joe/Jane?
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I originally made this strictly for myself, but thought others might find it useful as well.
I'd say the schedule is the only part that is specifically tailored to my routine.
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Where do you go to get vegetarian proteinshakes? Most I see are based on beef or somesuch.
Also, is there an alternative for proteinshake in case I really can't find them anywhere? (not going to order them from a catalogue/online..).
Also, nice pic, let us know when/where to find updated versions if any :-)
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No, I wasn't, saw it at a store - but now that I googled that must be an exception.
And I found I should probably look at my regular food before getting proteinshakes, anyway :)
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To quote Mark Rippetoe, "Fuck Barbell Rows."
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Sweet fucking Jesus, can we be done with this SL/SS turf war?
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I've never done either programs. . . I. . .
I just don't like barbell rows and thought the quote was hilarious, because of it's candor :(.
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I prefer power cleans, but I am doing barbell rows precisely because I hate them.
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I really don't see how they're interchangeable. They're similar but fundamentally different.
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I think there is some merit to doing things you dislike now and again.
I would have never ate mushrooms if I didn't try them. Always thought they were yucky as a child. Now I think they are delicious.
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Does anyone really think that 5x5 squat 3 times a week is a good idea?
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For beginners, why not?
Especially when the program starts with an empty bar.
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Fantastic idea.
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I like that he makes a clear note that "If you cannot do an exercise in perfect form, then you cannot do it at that weight". I do a mix of 5x5's and 25x3's depending on my phase.
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It doing ok for me. I'm sure a time will come where that needs to slow down, but this is only the first program I'm doing, not the last.
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no, the idea is that you alternate between A and B workout, and therefore do it a max of 2 times per week, with 3 days of rest in between
Edit: I'm stupid.
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But both A and B workouts have squats, so you DO do them 3 times per week.
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When you're a Rip, you're a Rip all the way.
From your first power clean to your last dying day…
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Classy.
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What's Rip's issue with rows?
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His same issue with abdominal exercises. They're not in Starting Strength so he doesn't like them.
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Its hard to argue with his SS philosophy. If it doesn't directly assist the program and it makes it harder to recover, you don't do it. That's why he recommends not doing any extra abdominal exercises during the novice phase. His abdominal theory outside of SS makes sense to my mind, decline ab crunches with a weight. Allowing you to linearly increase the difficulty every session rather than just increasing the volume. What part of that do you not agree with?
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I was doing decline ab crunches with added weight, but pulling up led me to strain a tendon in my left hip. I googled it and it's called "internal coxa saltans". I've had to lay off of them for months now. Be careful!
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I tend to agree with the idea that novices shouldn't try to hit big bangs and use their newbie time to get hyooge and strong.
However, I am not a fan of decline ab crunches, with or without weight. Better, safer ways to load the core.
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He considers them an intermediate level assistance exercise. From his PoV "Power cleans are a terribly important exercise because they develop skill, explosion, and a better deadlift."
Honestly, outside of the whole SS/SL debate, try PowerCleans. Not only are they fun, but they have a very noticeable effect on your vertical leap.
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Ah, rather than a "core" exercise in a balanced program. I can see that I guess.
Cleans/snatches/etc. look like lots of fun, and I totally get the explosiveness/coordination angle, but they're not an option right now. I train solo at a Y with just two cages and no bumper plates -- teaching myself moves that involve throwing 50+ lbs. in the air sounds like a recipe for trouble. Maybe once some of my upper body is stronger (still struggling with a 70 lb. OHP) and I find a real low traffic time to work out I can start adding them in.
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This is a good idea. Be Conservative.
In the mean time, you could try dumbbell snatches or cleans. I would suggest one dumbbell variants.
Just an idea >.<.
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I am not sure. I saw that quote on a list of his quotes and it cracked me up.
It came to mind reading this link :-].
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To be fair, RAW SL changed to inverted rows at least nine months ago or so.
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I really like inverted rows! I think they get so much done, and can be hard to mess up.
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I like it as a perfectly natural 'negative push-up'. I just really enjoy doing both on the same day, like the press and pull-ups.
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I feel a little more comfy loading them, too. Putting plates on the tummy, if need be, is a bit easier than on the back.
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Do you have a link for this?
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http://stronglifts.com/how-to-do-inverted-rows/
I can only really vouch for this being the case up to this past summer/September, when I got interested/started the program.
Although, I just checked this page, and it has barbell rows listed. I'd swear it used to be inverted, that's what I did when I started the program and that basic table also listed a couple supplementary bodyweight exercises for each workout.
Eh, stuff changes. I love inverted rows.
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There is something fascinating and great about the overhead press, I agree!
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To quote me, "Fuck Mark Rippetoe."
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If that's your thing. . . ;).
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This is so good looking that I want to follow this even though I don't understand it completely. So, what is the primary purpose of SL + HIIT + IF? Excuse my ignorance.
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SL-Gaining strength through resistance exercise
HIIT- Cardio
IF - Diet
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Thanks!!
Would it help in shedding some flab or is this for a completely different application? I loathe running/cycling for more than 2 mins and love doing weights. This kinda seems perfect.
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You should definitely try HIIT then. The primary appeal for me is that you get a great cardio workout without having to bike 20 miles or jog for hours.
The amount of time saved will far outweigh the "oh god i'm gonna puke" feeling.
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I know the feeling. I took up racquetball as an alternative to cardio. I'll move that to the weekend and start on this. Thanks.
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I actually enjoy running and biking for hours on end. I only do HIIT when I'm in a rush. I would agree that HIIT'ing produces awesome results.
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I think it's a great starting program to build muscle and get better cardio endurance/speed. I enjoy HIIT because it's quicker, and it spices up a boring run.
90% of losing weight is diet. Eat clean. Record meals and have a 500 cal or more deficit and you will drop the weight.
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I am making a diet plan as we speak(browsing through r/loseit). Thank you.
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This is so good looking that I want to use it even though I am beyond SS/SL and I don't HIIT for conditioning. :D
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wait, so you stop eating at 4. and resume the next day at 12? you don't eat for 20 hours?
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Don't laugh too hard - I was doing basically that back in November. Or at least I thought I was. I was waking up in the morning and slamming a 35g whey isolate gel shot (125 kcal), then loading on BCAA when I lifted at lunch, did cardio boxing after work, then NOMs from 6p-10p.
Aside from that gel shot, I was fasting 20 hours a day. It was not easy. :P It was very effective however.
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Cheat-Fasting! Minimal eating for maximum efficiency!
Maybe?
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I have my own routine so I'm not gonna use this but wow, very nice!
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If you make an updated version of this, please post! This is very informative.
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Can you do HIIT with things such as burpees or mountain climbers (and other exercises like that which I am drawing a blank on)?
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In general, if you can do both 'light' and 'all out' versions then yes.
Just make sure that fatigue won't be an issue while going all out at the end.
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Burpees and skip ropes are my HIIT favorites. And most hated. You'll know why.
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Yup. Research tabata and crossfit. they're based on doing body weight stuff HIIT
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So I've never done SL before, for squats for example, including the warmup, Workout B would be:
SQUATS/OVERHEAD PRESS 1x5 bar 1x5 25% 1x5 50% 1x5 75% 5x5 100%
DEADLIFT 1x5 bar 1x5 25% 1x5 50% 1x5 75% 1x5 100%
Is that right?
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I thought the 5X5 is separate from the warmup.
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It is.
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I'm wondering this same thing, how do the "warmup sets" relate to the shorthand, i.e. 5x5?
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Warm up sets are in addition to the 5x5 ("work sets").
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I believe so.
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yes thats right
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So I know you've probably spent quite a bit of time on this already, but if you ever have the time/energy could you please make a Starting Strength version of this? I've been doing SL for a while but am switching to SS in a bit, and I'd love to have this sort of desktop! :)
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I'm at work using a black and white printer, so the original image was a little difficult to read when printed (I'm adding this to my wall of inspiration at work). Anyway, here's an inverted version of the image that's a little bit easier to see if you want to print it black-and-white style.
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Great! Thanks for this!
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Wow this is rad AND stylish! Thank you!
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and fabulous.
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and totally tubular!
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Nice, i like it!
off topic but how did you make it?
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Thanks! Adobe Illustrator was my tool of choice.
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You have an great taste for typography and design... as for the content itself, seems about right.
Agreed. The color of the background really promotes you to read the colored text without making the colors seem really obnoxious. Additionally, he hit a perfect spot with the data's text colors and kept them from being too soft (plus the typical Rasta scheme isn't really all to apparent).
It's simple, clean, informative, and a pleasure on the eyes. I would've mistaken it as being a fold out page in some styles of fitness magazines.
EDIT: This image has actually inspired me to start taking my workouts seriously...
Here's a 1 page printable version.
http://i.imgur.com/h5URl.png
It is beautiful. thanks toadslick
I agree with all of this. Not only the info useful but it's really pleasing to read.
I second this motion. Excellent taste. Thanks for taking the time out of your work out to put this together.