Which weightlifting program to start, already in shape.

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October 21, 2018

43 yo Lurking on MRP for sometime, reading but never posting.

Lost 40 pounds in 2013 and have been maintaining high level of fitness since then. Now 5’11” 183 lbs I had mainly done aerobic exercise. I run now, just finished T25 x 2 cycles.

Last time I seriously lifted weights was age 30.

Having read as much as I can, I think I am in information overload. Want to start adopting MRP in my life, and I am ready to commit to the weightlifting component.

What routine would you recommend I start with?

Post Information
Title Which weightlifting program to start, already in shape.
Author Only_Rooster
Upvotes 13
Comments 23
Date 21 October 2018 04:30 PM UTC (2 years ago)
Subreddit askMRP
Link https://theredarchive.com/post/203870
Original Link https://old.reddit.com/r/askMRP/comments/9q4v9d/which_weightlifting_program_to_start_already_in/
Similar Posts

[–]j_arbuckle201223 points24 points  (4 children) | Copy

If you aren't strong, you're not in shape. You're a cardio bunny.

Generic 5x5. Supplement with power cleans, and sprinting intervals. Do frquency method calisthenics throughout the day and get enough food/sleep.

[–]codak-186 points7 points  (0 children) | Copy

This. Enough said.

[–]FF_in_MN0 points1 point  (2 children) | Copy

Frequency method calisthenics?

[–]j_arbuckle20123 points4 points  (1 child) | Copy

Do sub-optimal (50% - 75% max reps) sets throughout the day.

Take a timer, set two minutes. Do as many bodyweight pushups, pull ups, dips, squats, lunges, and rows for two minutes each. Record.

Take 50% of those reps. Now do this:

A: * Pushups * Rows * Lunges * Plank (1 min)

B: * Dips * Pull ups * Squats * Plank (1 min)

A and B are each the set of the day. Alternate A & B days. Do 3 - 6 sets of A or B per day, every day.

Bonus: Add a fasted walk first thing in the morning for an hour every day. Take a metronome and keep pace with 60 bpm. Up the bpm as you get more comfortable. Focus on your posture, and breathing into your belly.

This is all about increasing NEAT. Tricking your body into thinking it's being active all day, even though it isn't.

[–]FF_in_MN0 points1 point  (0 children) | Copy

You da man. Thanks

[–]NoAARPforMe5 points6 points  (0 children) | Copy

Very similar to you. In great shape from cardio and HIIT with dumbbells. Started 5x5, 8 weeks ago after committing to MRP. Surprised/embarrassed how weak I was for being in good shape. Certainly not strong yet, but I am making great strides. Heavy lifting does change everything. Recommend 5x5.

[–]gettingmymojobackRed Beret10 points11 points  (1 child) | Copy

5x5 for 3-6 months until you are at doing at least 1/2/3 plates for bench, squat, deadlift.

Wendler 5/3/1 after that.

[–]Two_kids_in_a_coat1 point2 points  (0 children) | Copy

Simple yet impressively accurate

[–]PhysicalPotential4 points5 points  (0 children) | Copy

5x5 for me too. Was in good shape thanks to running marathons and ultras. Downloaded app, watched videos and just did as it told me.

Must watch form. If there is no one to check for you then video yourself and check.

If form is off as the weight increases you’ll get injured. I know this from own experience.

Been lifting for 9 months or so minus 6 weeks for injuries. Running is taking a back seat now as I start to make gains.

[–]screechhaterRed Beret4 points5 points  (2 children) | Copy

I still lift regularly

I have been lifting seriously since 15.

Do yourself a huge favor and concentrate on form. The big lifts like the squat will add serious changes to your life on the condition you do it and all the others right. Never max and stay consistent

No matter what routine, stick with it

[–]Only_Rooster[S] 1 point2 points  (1 child) | Copy

I have already read Starting Strength by Rippetoe. I will use that for my reference.

[–]SkimTheDross1 point2 points  (0 children) | Copy


That’s the program you want to start with. Build functional strength and follow the linear progression. In 2-3 months you’ll be ready to make a decision on your next program depending on your goal (hypertrophy, strength, aesthetics, GPP).

Art of Manliness on YouTube has a series on the platform with Rip where he coaches form and cues. Helped me out a ton. Alan Thrall (Trained Untamed) has the best deadlift how-to video I’ve found.

Keep in mind that as a novice, 80% of your results will be due to what you put (or don’t put) in your face.

[–]Redpillbrigade172 points3 points  (1 child) | Copy

Also: track your workouts. I still use the same notebook I started in March 2015 (almost at end now actually) and it’s both cool and helpful to have history of progress.

[–]BraveryDave1 point2 points  (0 children) | Copy

Especially when you have a string of shitty workouts and you can flip back and see how far you've come.

[–]LR03112 points3 points  (0 children) | Copy

Since you have the Starting Strength book, simply follow the novice linear program outlined there. If you don't want to powerclean, just do barbell rows instead. Rows should be done 3 sets of 5. I prefer Starting Strength's 3x5 programming Stronglifts 5x5, due to the lower volume. With Stronglifts higher volume, you will not be able to make daily gains as long and will need to change the programming earlier. They are very similar programs, however, and definitely where you should start.

[–]FilthMonger851 point2 points  (0 children) | Copy

Non lifter at 5'11 183 is not in shape.

[–]Reach180Red Beret0 points1 point  (3 children) | Copy

What do you want? What is your goal? How many days a week do you want to lift?

Are you going to keep running? Do you race, or do you just jog? Is it something that's important to you, or do you just do it because you were fat and you saw fitter looking people doing it?

[–]Only_Rooster[S] 0 points1 point  (2 children) | Copy

Originally was doing this for weight loss. Then was exercising to maintain cardiovascular health, endurance and maintain previous 40 pound weight loss.

I had gotten much more IOI after that so I maintained. Now that I am focusing on MRP strategies and adopting more alpha behaviors, lifestyle changes, I think strength and mass would be major goals.

I want to improve my marriage by becoming even more attractive both to my wife but also to other females. Am I getting the basic premise of MRP by doing this?

[–]gettingmymojobackRed Beret1 point2 points  (0 children) | Copy

All good, except you’re NOT doing this to improve your marriage. That’s just another covert contract.

You’re doing this for you. Either the marriage improves or it doesn’t. Doesn’t really matter. The stay plan is the go plan.

Fix that one minor detail in your plan. It’s a major one.

[–]Reach180Red Beret1 point2 points  (0 children) | Copy

First of all, you don't need to run. If you like it, great. Keep doing it if you want. But losing weight is 95% a function of diet.

To stay not fat, get your diet squared away. I assume you already have done to some extent, by virtue of losing 40 lbs. I'd bet this is more due to your diet than to your running. Anyway, read this and do it. And make sure you get 1 g protein per lb body weight. When you start lifting heavy, your body will be begging for protein.

With regard to lifting, read the intro section here: https://stronglifts.com/5x5/#Introduction

Do it for a month. Use that month to get acquainted with the Bench, Squat, and DL.

Also during that month, Buy and read this: https://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00AJ8CIQM and READ IT. DON'T JUST GO OUT AND DOWNLOAD A 531 APP AND THINK YOU GET IT.

When you finish the book, read this, and then implement it: https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

531 beginner program leaves a lot of space to continue your running habit. Just don't go overboard on the running. (The 5.3.1 %s and terms like FSL will make sense after you read the book)

Guys, especially guys here, will tell you that you need to wreck yourself every time you train. "You MUST Go to failure!", "You need more volume!" It's terrible advice and is not advocated by professional strength & conditioning coaches. It is not necessary. You are not a Navy Seal. You are not an NFL linebacker. You're not in a Gatorade commercial. (also note - NFL players & SEALs only wreck themselves on rare occasions).

You just need to show up each day and progress. Nobody expresses this more matter of factly than Wendler (the author of 531)- so it's important to READ THE BOOK and understand the training principles.

This will build a base of strength. You need that base of strength before you even think about anything more specialized or more aesthetically oriented.

You can kill a man, but you can't kill an idea.

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