some silly newby questions to start off

[Pluti]

Hey guys,

so I'm actually new to the trainings. Aiming obviously for hypertrophy as a main part, but also for maximal strength. Since I've just started, there's a long road to go, hoping you grant me some help Stats are 184cm, ca. 82kg, ca. 17-18% bf, 21 years.

First of all, I've read through several (many many) sites, watched many vids and came as a result to the following trainingsplan:

Mo/We/Fr/Su (W1, 3, ...)
Tu/Th/Sa (W2, 4, ...)

Bent Over Rows 3x10
Benchpress 3x10
Squats 2x10
Romanian Deadlift 3x10
Military Press (Dumbbell) 2x10

Not sure if I should add pull-overs. Or are my abs enoguh exercised? Actually they are because I have to keep the tension all the time up so I can lift the weights. What do you mean?

1RM:

Bent Over Rows 20kg
Benchpress 30kg
Squats 30kg
Romanian Deadlift 70kg
Military Press (Dumbbell) 20kg

I choosed to pick 50% of the 1RMs as training weight. Since I do 3 sets with 10 reps this is actually really my limit. I know those numbers look tiny for you pros, but are those ok? Adding 2-2.5kg if I feel good with the sets or if I don't adding just 1kg.

By the way, should I lift explosively and doing the eccentric movement slowly or doing everything slowly? There are split opinions which confuses me.

(I'm not watching for the ultimate hypertrophy-guide. I just want a solid start to build some muscles up. I exercise at home and have for example no option to do Pull-Ups or Dips. Otherwise I may have implemented them.)

Thanks for any help in advance, greetings!

 

[tbonexl]

U get out what u put in. Eat right, train right, sleep good, grow...

 

[Ocean Rhino]

Your 1RM on bench press is 30kg? Seriously? Its not a bad starting workout I guess. You are going to see a lot of progress the first 6 months if you stay consistent with it. Once your stabilizing muscles gain some strength, add barbell military press in. Get a belt for that as well, just to get used to wearing it, as well as with squats and deadlifts though you won't NEED it with those weights you are moving, you will soon. Vary your workout sets, weights, volumes and look at Wendler's 5-3-1 when you feel confident in controlling the squat, bench and military press weights well enough. You shouldn't be doing explosive movements, but you should be moving the bar "fast" in both phases. Good luck. You have a long way to go before you think about supplementing with AAS by the way.

 

[Pluti]

How do I recognize if my stabilizing muscles are strong enough for adding the barbell Military Press? Do you mean add or replace the dumbbell Military Press?

lol crap, now I know why yesterday I could only do 2 sets of 10 at then end of the training with Military Press. I forgot to reduce the weight, so actually I did 2x10 with my (pretty vague) 1RMs. My 1RMs are a bit higher but not more than 10kg.

My back and my shoulders hurt a bit. Now, what do you think, go for training all 2 day even though they're hurting or not? Guess the Deadlift and the Military Press was a bit too heavy. But will add weight every tr. session, just a bit due to neuronal efficiency.

 

[Ocean Rhino]

How do I recognize if my stabilizing muscles are strong enough for adding the barbell Military Press? Do you mean add or replace the dumbbell Military Press?

When you can control your 3RM throughout the entire range of motion, no form breaks, no shaking and no failure on the 3rd rep, but can't get a 4th is a good indicator. You can then add and use the barbell for your work sets and do dumbbells afterwards as accessory sets to further work the stabilizing muscles. Keep at it.