Hello Docs! I would like to thank you for all your informative content and your perspective on training and general health. The information you have provided has helped me thoroughly reassess my training and fitness goals and to think about the long term. A little bit about me, as the title above says, I am starting the Beginner Rx tomorrow. I am currently a 31yo Male, 5’8", Waist 48in., 366 lbs Bodyweight, diabetic, NOT new to training, but I have never run a higher volume training program before. I have previously run Starting Strength (w/“conditioning” 1x/wk) to a 285 squat, 215 Bench, 155 Press, 370 Deadlift all 5RM. While running the NLP I picked up a LOT of bad habits and my Weight Loss goals turned into a chasing numbers scenario. I went from 420lbs bodyweight down to 310lbs then back up slowly to 366 after running the NLP. I haven’t been training consistently for a period of about a year, maybe going in to the gym 2x/week, I lost a lot of interest in training due to pain, soreness, lack of drive, lack of self efficacy of diet. I snapped out of it and realized that what I did previously didn’t work and I was using the numbers on the bar to “mask” bad habits. I need to make a dramatic change in how I approach training.
With all this being said, I know that it has been mentioned before to NOT change up the rep ranges or volume in the lifts for the program and I agree and understand the reasoning behind that recommendation, but I was wondering if I could increase the frequency of conditioning to 3-4x/week, as opposed to the program recommendations, and If I could add in some GPP, such as targeted arm work, Lat pulldowns, cable rows etc. Looking for some guidance on this one. Thank you for your time.
In Strength,
JC.
