Help appreciated with workout plan

Joined
Sep 25, 2024
Messages
127
Reaction score
58
Points
28
I don't care what you do, but look around at the gym. There's a reason why nobody advanced does Arnold presses. You only see new lifters doing them...right after DB kickbacks
What I asked for was support for the story about the origin of the Arnold press. Your posts here do not provide any.
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,066
Reaction score
42,355
Points
383
What I asked for was support for the story about the origin of the Arnold press. Your posts here do not provide any.

I heard it on a podcast. I listen to a shit ton of podcasts, there's no way I can remember which one, and which episode.

I think that it was Tom Platz who said it, but I can't be certain.

He said that arnold didn't like that he wasn't the center of attention that day, so he decided to do something unusual to get more attention drawn to him.
 

eazy

Elite
Joined
Mar 23, 2021
Messages
5,285
Reaction score
14,847
Points
333
....
 
Last edited:
Joined
Sep 25, 2024
Messages
127
Reaction score
58
Points
28
I heard it on a podcast. I listen to a shit ton of podcasts, there's no way I can remember which one, and which episode.

I think that it was Tom Platz who says it, but I can't be certain.

He said that arnold didn't like that he wasn't the center of attention that day, so he decided to do something unusual to get more attention drawn to him.
OK, we can agree then that the only support you have is heresay. I do not mean to attack you, or to defend Arnold, but I do hope someday to get to the borrom of this.
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,066
Reaction score
42,355
Points
383
OK, we can agree then that the only support you have is heresay. I do not mean to attack you, or to defend Arnold, but I do hope someday to get to the borrom of this.
I have no emotional hatred toward any exercise, I'm basing my opinions on logic and actually doing them. The arnold press included.

As for whether Arnold did them or not, I wasn't training at Gold's, or even at all back then, so the story is based upon what someone who actually did stated.
 
Joined
Sep 25, 2024
Messages
127
Reaction score
58
Points
28
I have no emotional hatred toward any exercise, I'm basing my opinions on logic and actually doing them. The arnold press included.

As for whether Arnold did them or not, I wasn't training at Gold's, or even at all back then, so the story is based upon what someone who actually did stated.
Again, my question was not about doing Arnold presses. My question was about support for your story of their origin. All you can say is what you heard, and that is the very definition of "heresay".
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,066
Reaction score
42,355
Points
383
Again, my question was not about doing Arnold presses. My question was about support for your story of their origin. All you can say is what you heard, and that is the very definition of "heresay".

I hope that you're not religious. 🤣🤣🤣
 
Joined
Sep 25, 2024
Messages
127
Reaction score
58
Points
28
I hope that you're not religious. 🤣🤣🤣
No worries there. I am not.

BTW, you might want to read this:

 
Last edited:

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,066
Reaction score
42,355
Points
383
Ok, so I've seen the OP's pics, both current and from March. In March, he was a regular skinny that you see 100 times every day, however, his current pics show that he's gained 10 lbs of mostly fat since then. Here's what I told him, for context...



Your March pics are fine, just look like a regular skinny guy. Not bad, a good place to start from.

Unfortunately, your current pics appear that you've gained mostly fat. Sorry, just bring honest. But it's not a ridiculous amount, I wouldn't worry about it too much, just don't repeat whatever it was that you did, learn from that mistake.

In my opinion, you need to gain some muscle everywhere, your shoulders aren't lacking, everything is lacking. You really can't tell if you have a weak body part until you add a decent amount of muscle.

You should follow a basic beginner program like Stronglifts 5x5 or Starting Strength, with basic compound lifts with sensible secondary lifts.
 
Joined
Oct 9, 2024
Messages
28
Reaction score
5
Points
3
I appreciate your honest take. If I could ask you two questions:

-Would you suggest that I try to reduce fat? Or at this stage, is there too much of a risk of losing muscle at the same time, and maybe I should bulk up first, then lose fat?

-Did you mean to say my shoulders are not lacking, or that they are lacking along with everything else?
 

eazy

Elite
Joined
Mar 23, 2021
Messages
5,285
Reaction score
14,847
Points
333
is there too much of a risk of losing muscle at the same time
you don't have any muscle to worry about losing

Would you suggest that I try to reduce fat?
yes

and maybe I should bulk up first
absolutely not
because

his current pics show that he's gained 10 lbs of mostly fat since then

they are lacking along with everything else?
they are lacking with everything else.

basic beginner program like Stronglifts 5x5 or Starting Strength

need another beginner program clearly laid out to run... here you go...

Phraks-Greyskull-LP.jpg
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,066
Reaction score
42,355
Points
383
I appreciate your honest take. If I could ask you two questions:

-Would you suggest that I try to reduce fat? Or at this stage, is there too much of a risk of losing muscle at the same time, and maybe I should bulk up first, then lose fat?
No. Focus on gaining lean mass. You'll more than likely lose some bodyfat in the process.
-Did you mean to say my shoulders are not lacking, or that they are lacking along with everything else?
Everything is lacking. You currently have no appreciable muscle mass.
 
Joined
Sep 25, 2024
Messages
127
Reaction score
58
Points
28
No. Focus on gaining lean mass. You'll more than likely lose some bodyfat in the process.

Everything is lacking. You currently have no appreciable muscle mass.
I almost hate to say this, CJ, but I agree with you here.
 
  • Haha
Reactions: CJ
Joined
Oct 9, 2024
Messages
28
Reaction score
5
Points
3
Thanks again, CJ, for your feedback and for the workout program. What are your thoughts on substituting dumbbells for the barbells on the bench press and rows?
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,066
Reaction score
42,355
Points
383
Thanks again, CJ, for your feedback and for the workout program. What are your thoughts on substituting dumbbells for the barbells on the bench press and rows?

It's fine, do whatever you have access to, and keep progressing on it.
 

Kraken

Senior Member
Joined
Dec 3, 2020
Messages
2,026
Reaction score
1,839
Points
113
@CJ given his current state, could he not recomp? Eat at or just below maintenance, lift heavy and both lose fat and gain muscle?
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
23,066
Reaction score
42,355
Points
383
@CJ given his current state, could he not recomp? Eat at or just below maintenance, lift heavy and both lose fat and gain muscle?

I've seen his pics, slightly above maintenance would be his best bet. He'll still pull calories from fat stores for energy.

But it has to be paired with hard, quality training. He can not do what he was doing before.
 
Last edited:

Kraken

Senior Member
Joined
Dec 3, 2020
Messages
2,026
Reaction score
1,839
Points
113
@Guy11941 so the bright side to this is that you're in a position to make substantial improvements a pretty good time frame, especially now that you have received some first class advice. Good luck!
 
Top