FORUMS > Strength Training Forum Rules

Welcome to the official support forum for the new RealJock.com Strength Foundation 12-Week workout program from UC Berkeley fitness director and premier strength coach Devin Wicks. This program is intended for those who have little to no experience in the gym; who haven’t worked out in a while; or who have never attempted a comprehensive fitness regimen. It's great for building a base fitness level before attempting more challenging programs like the RealJock.com Muscle-Building and Strong and Lean 12-Week workout programs.

Please this forum for any questions, as well as for support and encouragement from other members.

Good luck!
Jeff @ RealJock

Im actually thinking about doing this program starting monday to get a good solid base for the strong and lean program. Not sure If I should skip this though. What do you guys think?

This workout is perfect for me. I have been out of the gym for a few months and needed a good, short, full-body workout that I don't need to psych up for. I was in and out of the gym in less than an hour yesterday, and can feel the effects today. A little sore, but in a good way.

For you, Chungo, it looks like you've already got a good start so I don't see why you just don't start that other program now.

I started this program today. Looking forward, I see that all lifting days week 1 and 2 have the exact same exercises. Is this correct?

Man, I'm already 1/3 way through the muscle mass routine. I guess I'll do this routine once I'm done with the one I'm on so as to develop better form.

I must say, I feel like a fool at times, 'cause at my gym I'm the ONLY one who uses a Stability ball. Also, most of the guys usually swing their bodies to lift the weight. I'm not sure, but it's wrong to do that, isn't it?

I look forward to doing the Strength routine as well. I can see I will be having a VERY busy year.

I started this program on Tuesday and I'm pretty sore... I hadnt been in the gym for ages; it's awesome that there's a forum for it


I have a question: Why does the workout include specifically elliptical machine? On tuesday the gym was totally packed and I didnt feel like waiting for the next machine, so I just ran around campus for 30 minutes... is that acceptable?

Rol0 saidI started this program on Tuesday and I'm pretty sore... I hadnt been in the gym for ages; it's awesome that there's a forum for it


I have a question: Why does the workout include specifically elliptical machine? On tuesday the gym was totally packed and I didnt feel like waiting for the next machine, so I just ran around campus for 30 minutes... is that acceptable?

This workout has a full-body focus. The resistance portion has one exercise for each of the major body parts and you work your full body every workout. The elliptical machine, because of the arm movement, fits into this program nicely, but is by no means required IMO. Cardio is cardio, if you ask me, so if you don't have an elliptical machine, any other cardio exercise will do. If it involves both upper and lower body, all the better.

Hey,

I'm going to start the "Strength Foundation" workout in a week's time, I'm extatic!

Anyway I'm going to start at the university gym and I noticed that we also have some cardio on a sixth day (more commonly would be a Saturday). Would it be ok to skip that 30 minute cardio day, coz I do not want to have to stay going up to the university just for a 30 minute cardio.

Also I'd like to know if on the days that we have just cardio we can add some exercises for other body parts not mentioned in the program. For example, I'd like to work on my glutes, start getting a rock hard ass!

Thanks beforehand!

50sinSDnPS said

This workout has a full-body focus. The resistance portion has one exercise for each of the major body parts and you work your full body every workout. The elliptical machine, because of the arm movement, fits into this program nicely, but is by no means required IMO. Cardio is cardio, if you ask me, so if you don't have an elliptical machine, any other cardio exercise will do. If it involves both upper and lower body, all the better.

Awesome! that's what I was thinkin... I actually tried the elliptical machine today because I went in the morning (6:00am...i know, i was proud of myself) and it wasnt packed... it was pretty tiring but i still like running outdoors.

thanx 50sinSDnPS! =D

muttskins saidHey,

I'm going to start the "Strength Foundation" workout in a week's time, I'm extatic!

Anyway I'm going to start at the university gym and I noticed that we also have some cardio on a sixth day (more commonly would be a Saturday). Would it be ok to skip that 30 minute cardio day, coz I do not want to have to stay going up to the university just for a 30 minute cardio.

Also I'd like to know if on the days that we have just cardio we can add some exercises for other body parts not mentioned in the program. For example, I'd like to work on my glutes, start getting a rock hard ass!

Thanks beforehand!

You can always do cardio anywhere, run around the block!

And about the glutes, the seated leg press that's on this program works them out... believe me, IM SO SORE FROM THERE! lol Just make sure to push with your heels and u'll be workin that rock hard ass out =P

good luck!

Rol0 said
And about the glutes, the seated leg press that's on this program works them out... believe me, IM SO SORE FROM THERE! lol Just make sure to push with your heels and u'll be workin that rock hard ass out =P

good luck!

Yeah Rol0, I saw that you can work them out in the program, but still, if you do one set on your quads, and one set on your glutes, you won't be working them out so much.
If anything, the cardio days (days 2,4,6) are quite empty. It would be good to go to the gym and spend at least a full hour working out, instead of just 30 minutes on a bike, pedalling yourself towards nothing.
I saw a small workout for the glutes using stability balls. Would that be great to add in after the cardio?

Thanks!

INCLINE PUSH-UPS

I started week four today. I got to tell you my bod is looking sharp.

Question: On weeks 2-4 day one: chests. I'm wondering if I'm doing the Incline Push-Ups correctly, because after I do the flat bench press and go to do the push-ups I can only do about 2-3. It calls for about 10. I'm questioning my form because I can do everything else that this workout calls for. Thanks for your help.

Hey guys,

Jeff from RealJock here.

So a couple of updates on the Strength Foundation workout: Yes, the exercises are the same for the first couple of weeks. That said, you will increase your number of sets and the intensity of those sets each week.

Equally important is the cardio: While the first week is basic, you'll begin adding in sprints etc. The cardio may seem easy week one, but trust me -- Devin loves intense cardio and you'll be weeping by week five. I just did his spin class last week and I could barely walk afterwards.

If you can't make it to the gym for your cardio day, recreate it at home by running, biking, etc.

Neon - I think you accidentally posted to the the wrong forum here since week 4 isn't up yet. You're probably doing the more advanced Muscle Building or Strong and Lean programs?

Thanks guys. We're working on weeks 3 and 4 and should have them up in a couple of days.

Jeff, you're right. I noticed it after i posted the message. I'm doing the muscle building 12 Week Workout.

I just started this program starting today. I'm taking my health and body more serious then ever. I just spent about 6months in Iraq. While there I did go to the gym but the workout partners I had were way to advance for me. So, I'm hoping this program will give me a good basis to be able to do the strong and lean program. Any support and/or advice would be greatly appreciated.

AirForceGuy75 saidI just started this program starting today. I'm taking my health and body more serious then ever. I just spent about 6months in Iraq. While there I did go to the gym but the workout partners I had were way to advance for me. So, I'm hoping this program will give me a good basis to be able to do the strong and lean program. Any support and/or advice would be greatly appreciated.

I think it will, AFG. By the way, glad to see you back on friendly soil!

will this program do anything for toning and building a little muscle? i have a picture up on my profile from when i was "suppose" to start the muscle-building workout, but that workout plan takes too long at the gym. i know that a couple people have started this one and were able to be in and out of the gym in a reasonable amount of time.

I think that this program is good for that, TX. I think if you follow the directions and use slow, controlled reps, and make sure you add more weight each workout whenever possible, you should notice some gains. Good luck!

Started today 03/07/08 with the program to regain my footing after being out for a period of almost 3 months.

i've asked this once before but never got a clear answer:

one-rep max. i found a calculator online where i enter how much weight i lifted and how many reps i was able to do, and it calculates your one-rep max.

so is this one-rep max the max amount of weight i can do in just one rep? once i calculate it, do i use that same number for all exercises where it asks for it?

txguy1605 saidso is this one-rep max the max amount of weight i can do in just one rep? once i calculate it, do i use that same number for all exercises where it asks for it?

Nope. My one rep max for a standing calf raise is 350. If I tried to do that with a bench press I would crush myself, which is no fun. You have to figure it out for each specific exercise.

Hi txguy.

This is the definition of Rep Max that we use here at RJ:

“Rep Max” refers to the weight at which you can just do the number of repetitions specified while maintaining proper form. Note the emphasis on proper form. For example, if you are doing 12 reps of dumbbell biceps curls at Rep Max, you should use weights that allow you to just complete the twelfth rep with your biceps doing the lifting and your back straight. If you find yourself digging your elbows into your waist for leverage or arching your back, you’re using too much weight. Maintaining proper form is always more important than lifting heavier weights.

Hope that helps.

Jeff @ RealJock

I have been doing this for about 2 weeks now and its great! i can be in and out in under 1 hour and I can feel a difference already.

Best program on RJ yet, on week three from today. The other ones did take too much time in the gym and I ended up cranky and unhappy - not with this one!

Question: on week three I'm supposed to do nine sets of 20 reps of floor crunches - a bit of a harsh jump from doing only four sets in first two weeks. Is it okay if I only do six sets? I barely manage those, so..

Hey Puppy83,

Devin here (the trainer who developed the program).

First off, thanks for the “shout-out”. I’m glad you’re having fun with this workout. It’s never a good thing when your workout leaves you feeling cranky.

Secondly - the really good news - this layout reads a bit funny. It looks as though you have to complete three sets of 20 crunches for each column for a total of nine sets. But, in fact, you only need to do one set of 20 crunches for each column with an overall total of three sets of 20 crunches for your total workout (and two sets of 20 for the Supermans).

This, of course, means that you are a superstar on the abs...Excellent! Now at this point, it seems as though you have two options: (1) Reduce your sets back down to three sets and continue with the workout as planned - a great choice. (2) Since you’ve already pushed yourself to a more advanced level, consider making the three sets of crunches a bit more challenging by holding a small five or ten pound plate behind your head as you do your crunches. The added weight will make your ab workout more challenging and keep you moving forward.

Congrats on you’re achievements thus far and keep up the good work!

Devin

This is my first day starting this program. I'll be working out later tonight in about an hour. I use the gym at my apartment complex. There are no free weights but I'll see other alternatives I can do. It's been a while since I worked out and loved running. So the cardio days I'm going to run. Hopefully, this is something that will make a change in my body. Thanks and looking forward to hearing from you guys.

Devin,

thanks for your message, that was really quick!

Wow, you can imagine I'm quite relieved now! I think it is because of my past attempts to do the other demanding workout programs from Realjock that I've come to expect more from myself and thus just assumed the workout is harder than it is. Seems I was doing better than expected from the start, as I was doing 4 sets of both crunches and supermans during the first two weeks as well, due to the funny layout. LOL, I wonder if anyone else misread it.

Anyway, thanks! 3 sets with a 5kg weight should be just about manageable

Thanks for sharing the program with us.

haha!

I guess I misread it too... but I still did it (barely). I still don't see how anyone could NOT misread it!

Especially since for week 3 there actually is an "N/A" for the 3rd column of the Supermans, and for week 4 both the stability ball crunches and the supermans have "N/A" for the 3rd column.

I started week 4 today, and I've been feeling GREAT!

Hehe! Yeah, those mistakes there gave me quite a fright: 4 sets of crunches and 4 sets of Superman kicks!!! Worse than the 20 (just 20?!) sit-ups from P.E. back at school! HEEHEE!

Anyway (another) question:

What exactly is one rep of Superman kicks? Is it one kick from each leg? Or kicking till fatigue? I dunno, 'cause just 40 kicks sounds kinda weird.

(I know Devin is gonna answer me! [most probably])

Hey Muttskins,

Jeff from RealJock here. For the Superman Holds with Freestyle kicks, do 20 kicks total for each set while up in the Superman hold. In other words, each kick counts as one (you'll kick both feet ten times). After the 20 kicks, lower yourself back down and rest for a bit, then do your next rep.

If anyone finds this too challenging, an alternative is to just go up and hold in the Superman without kicking for 20 seconds. It's still going to hurt! :-)

Jeff

I hit day one of this today, felt good. In and out very quickly, but still felt like I got a workout.

I skipped the cardio though... I bike everywhere now, and while I'm not trying to push my self on it, I crack a sweat.

I finished the first week of this program today. *huffpuff* Excellent workout. I made a few changes to it though on my own. I substituted pushups for the dumbbell presses, and in my gym there's a counterweighted pullup machine that I substituted for the rowing. (It doubles as a counterweighted dip machine when 3 sets of 15 pushups become too easy.)

The reason, honestly, is mostly vanity. I haven't been able to do a pullup in my life, and I hadn't been able to do a decent about of pushups either. This way I'll be well along that path by the time the 12 weeks are finished.

I've also started a couch-to-5K running program on the days I'm not lifting weights, substituting for the exercise bike. It seems to work so far, except I learned the hard way not to run on the same days I lift weights. Stitches like you wouldn't believe! Oy.

My First post here on Realjock...

I started the Strength Foundation program 2 weeks ago. tomorrow will be day one of week 3. I have been amazed thus far that I have been able to do all the workouts and time on cardio machines. I have been feeling a lot better physically and I am looking forward to seeing the results over the next few weeks.
I have already packed on about 5-10 pounds, and I think my arms and ass have gotten bigger already my shirts are a lot tighter and my pants don't shimmy down past my waist anymore.
I have a few questions about the routine though.
1. Does it matter what order I do the workouts in? As long as I do all of them?
2. Does it matter if I start or end my routine with the 30 minutes of cardio?

So far I have been doing my workout routine first, and finishing with the cardio last. It seems to be more comfortable for me, and leaves me more energized for pumping weights. But I am not sure if that is best for the routine or not.

Two weeks left until new pics for my progress Wish me luck!

Hey there Slimsummers,

I’m glad to hear that you’re enjoying the workout and, from the sounds of it, it seems as though you’re making some great progress. Congratulations! To answer your questions:

(1) I’m not sure whether you are referring to the order of the full workouts or the order of the exercises within each workout. If it’s the former, then I would recommend progressing through each workout in the order as they appear as they are designed to build in both complexity and difficulty.

If it’s the latter, it’s usually recommended to start with the exercises that recruit more muscle and involve multi-joint movement, and then move to the more specialized exercises (basically, as the exercises are laid out). The one caveat – within the workout, exercises that are similar in scope and complexity can usually be swapped such as chest and back, or biceps and triceps.

(2) With respects to the cardio, you are right to notice that you feel more comfortable and energized when you do you cardio second. There are instances when you’d want to do your cardio first, but that will be discussed in a later article. For now, stick with cardio after you lift for your best results.

Have fun and keep up the good work. I look forward to hearing about your future successes!

Devin

jeffinsf saidJeff from RealJock here. For the Superman Holds with Freestyle kicks, do 20 kicks total for each set while up in the Superman hold.

Thanks Jeff! (So much for thinking Devin would answer, lol!)

Sorry Muttskins -

I tried, but Jeff was too quick on the keyboard with this one. But, keep up the good work and keep us posted on your success!

Cheers,
Devin

Thanks Devin,
I meant the order of the exercises. I have stayed in order of weeks, but I have switched a few of the exercises because the free weights or machines were closer to each other in the gym
I have stuck with doing the more complicated exercises that involve more muscle groups first, then went to the muscle specific ones, but I will stick to the original layout order now.
Since I started week 3 yesterday, I had a really hard time with the Cable chest flys. I hurt my drawing arm, my right arm, in my shoulder. I am not sure if it will happen again tomorrow when I do my weight lifting, but if it does, I will not be able to continue to do that exercise as it is just to straining on my right shoulder. I am graphic designer and artist, so I need to take extra care not to do injury to my arm. If I cannot do the cable chest fly, what would be a good alternate exercise that wont be so hard on my shoulder?
Thanks again guys,
~trevor

Hey Trevor,

Sorry to hear about your shoulder. Some thoughts…

I would recommend seeing how you feel tomorrow before you lift. Pay particular attention to any “tweaky” feelings you might have in your shoulder. If you feel anything funny…back off. If you decide you want to give it a go, then do a light set (maybe half the weight or less) and test out the shoulder.

If you decide you want to try something else, consider doing a selectorized chest press (machine) where you’ll have the added stability that the machine provides to assist in the control of the movement.

Remember, pain is an excellent indicator that let’s you know something is up. Be sure to heed that indication and back off a bit, if necessary.

Having injured my shoulder before, I can tell you that it’s no fun waiting for your shoulder to heal after an injury. Play it safe.

One other note – don’t forget to check out other movements that require your shoulder such as the dumbbell lateral raises. Again, start conservative.

Keep up the good work,

Devin

Tried the chest exercises again and my shoulder just couldnt take much. I did the reps with the lightest weight possible, but most of the rest of my routine suffered because of my shoulder. I am going to switch back to dumbrell press inclined from weeks one and two. I am not really sure what else to do, but I can risk hurting myself worse.
Other then that I am on to week 4. I am starting to notice physical results of my routine, so I am very excited to continue. One more week then I can post ne pics, and see if anyone else notices a change.
Thanks again,
~Trevor

Devin_W saidSorry Muttskins -

I tried, but Jeff was too quick on the keyboard with this one. But, keep up the good work and keep us posted on your success!

Cheers,
Devin

It's all good, thanks, although I haven't started yet! Waiting for Easter holidays to pass so I can join the school gym.

slimsummers saidI have stayed in order of weeks, but I have switched a few of the exercises because the free weights or machines were closer to each other in the gym

Haha, maybe you should keep doing them in order so that you can have a little cardio walk in between exercises, lol!

muttskins saidI'm going to start the "Strength Foundation" workout in a week's time, I'm extatic!

Posted on 29 Mar 2008

Hmmph, unfortunately the above is incorrect because I HAVEN'T started yet, boohoo! This is because the Easter holidays came by so I decided to postpone joining the gym till after the holidays. So today I'm glad to say that I'm gonna start the workout in a week's time! (Posted the subscription yesterday, now waiting for the membership card to be posted to me!)

Anyway, my question:
I've seen alot of posts about getting cut (ie. no fat visible) and that if you start building while still having a bit of fat, you may not have good-looking abs and end up with a sorta bloated belly. Does this workout get rid of that fat, making you cut? And if not, is there anything I can do about it?

Don't wanna be defined, but with a belly, you know?

Hey Muttskins -

Good question…and, undoubtedly, I’m sure you’ve heard all sorts of anecdotal stories as to how to get that elusive “cut” look.

The short-hand version of the story - getting “cut” (or reducing subcutaneous fat) is really all about a simple math equation for most people: Calories IN < Calories OUT. That is, you need to burn just a few more calories daily than you take in (ideally, no more than a 10%-15% difference). And remember, you do need some fat on your body…it’s your body’s gas tank.

So, that being said, any well-designed workout coupled with a smart, well-balanced diet will produce the results that you want - a more defined look.

There is one other small component that will also help. Good posture. People who slouch tend to have a paunch. Learning to stand tall and strengthen your core, specifically targeting your transversus abdominis (see: More Than a Six Pack: Lessons in Abdominal Strength), will go a long way in helping you achieve that taught, toned look.

I hope this answers your question. Let us know how things go when you get started with the workout.

Cheers,
Devin

Thanks alot Devin, really helps, though I really have a bad slouching habit, I'm constantly trying to keep my back straight.

By the way, I was checking out the new entries of the workout, and in Day 3 of Week 7, I think you put in the wrong videos, just to let ya know, hehe!

4 more days till I start (that is if my membership arrives on time)...

Hey guys,

Jim @ RealJock here -- I work for Jeff, who asked me to let you know that the videos for Week 7, day 3 have been corrected to accurately reflect the program. Thanks, Muttskins, for letting us know!

Cheers,

Jim @ RealJock

Just started this program yesterday after several weeks of being out of the gym. I think this is the perfect workout for me to start out. I had problems getting motivated for the Muscle Building workout because it was just so intense, and I wasn't prepared for that. No problems getting myself motivated to go to the gym with this one.

I have one question. I notice that there are no warm-up exercises in this program. Is that deliberate, or should I be doing some sort of warm-up beforehand?

Hey Chewey_Delt,

Glad to hear that you’re back at your workouts. For this workout, you should be doing some kind of light warm-up (see: How Should I Warm-Up? ). Something like 5 - 7 minutes of light cardio coupled with some light stretching would be perfect.

Remember, when starting your workout pay attention to how you feel that day, and if you need to do a little extra light cardio or stretching…then by all means, do it.

Keep us posted on your progress!

Happy Lifting,

Devin

muttskins said4 more days till I start (that is if my membership arrives on time)

Well... now it's arrived, will start Monday!

Yay! I started at the gym finally, but unfortunately I didn't start with your workout, coz at the gym there is this trainer dude who helps newbies on their first day at the gym. Basically I did exercises similar to those in the workout, except for any abdominal exercises.

Basically I did:
30 min treadmill - Cardio
2 x 15 lateral raise - Chest
2 x 15 wide grip pull down - Back
2 x 15 chest flyes (i think) - Chest
2 x 15 leg presses - Quads/Hamstrings
2 x 15 leg extension - Quads
2 x 15 leg curls - Hamstrings
2 x 15 calf raises - Calves
2 x 15 cable bicep curls - Biceps
2 x 15 cable triceps push downs - Triceps
2 x 15 military dumbell raises - Shoulders
25 min spin bike - Cardio

Hehe, the guy kept telling me to only use weights that I'm comfortable with. When do the bicep curls, me being the weed I am couldn't finish with 10kg, so I changed it to 5kg, and when he noticed he was cheering me, saying not to care about what others think if I can only lift the smallest available weight!

God it was so tiring at the gym, but I lived to see another day, and had fun! Tomorrow, 30 minutes spin bike!

Okay, so yesterday I still have not done what your workout said coz of the trainer guy, well actually I did, but with:

30 min treadmill
15 min rowing
2 x 10 lunges (no weights)
2 x 10 squats (no weights)

I was wondering, if I'm able to do all this stuff as a beginner (as well as that of the day before [see above post] ), does this mean that the Strength Foundation workout is relatively easy for me? And after the trainer stops telling me what to do, should I start this workout (which seems shorter and easier), or should I repeat what he told me to do?

Also, about the lunges and squats, when I was doing them I only felt like my quads were getting worked out, and not the glutes as well. In the lunges, I could only feel the quads of my back leg. Am I doing something wrong?

Otherwise, everything's fine.

Hey Muttskins -

If the workout your trainer is giving you is a combination of the workout from your previous post and the added components of this post, then you’ve got a rather comprehensive plan. If this feels like it’s a doable, daily routine and your trainer is able to provide you with a progressive plan, then I’d say go with it.

The Strength Foundation workout is designed to ease someone into (or back into) a workout routine. So, it does start off easy, but don’t let the simplicity of the initial weeks fool you. This workout does scale up in both difficulty and complexity by the third month - a critical component to any successful training program.

Depending on how long you end up staying with your trainer, you may decide to continue along with his plan. Or, if you only have a few sessions with him, you can switch over at a later point in the Strength Foundation workout…or do a combination of both.

Just make sure that you follow the basic structure of whichever workout you choose, paying particular attention progression, recovery and form, and you should be looking good and feeling great in no time! Keep up the good work!

Devin

Thanks alot!

Hi Devin,
I am back after a short hiatus from realjock.com
I posted a few weeks back about beginning the program and I was concerned about possible injury to my shoulder. Well... I was paying to much attention to my shoulder and threw my back out. Took about a week to recover, but since then I have f'ed up my other shoulder and then my leg last week.
I am only 28. I shouldn't be this broken already. Got any advice on how best to try and recover from these injuries and keep my workouts going?
I am up to week 6 in the routine, but I am planning on substituting some exercises for others I know my body can handle. I am going to slow it down and not risk some of the moves that might aggravate my old injuries.
Thanks,
~trevor

I'm about 8 months out of shoulder surgery so I just wanted to check in to see if there were any problems with me starting a program like this one.

Also as my job has tons of travel you get forced to rely on what that particular hotel has to offer so a substitution suggestion would be also be appreciated when a machine is not available.