Noobee Lifting - Heavy 101

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November 17, 2016

We constantly banter "LIft and Lift heavy"

There is a reason for lifting and it coincides with confidence and posture, and something you can actually control and the harder you work, the bigger the pay off.

There are times when a store clerk hands me a bag and says "It's hea....." stopping mid sentence looking at my arms. Yesterday a couple of young doctors were looking at me and consciously working on there posture. This feels good. Try it, you'll like it and this feeling.

There are a lot of questions in regards to lifting routines. See this link, this is an excellent program. I would go with it and stop looking. It's right here

I have 30 years of lifting and no injuries, so I will use this post to focus in on a few basic concepts, easy to swallow, to get you moving.

At my peak I weighed 262 with power lifting and NEVER injured myself. I worked my way down to 200 and used high reps to stay in shape and curb the bulk for the last 20 years. Currently I am back on the 5x5 type program and seeing great gains "re-stretching the stretch marks."

Concept 1 -

Start - don't get too excited and don't overload your ass with weight you can't handle. Form is your number one goal @ this point. Once you get this down (form) gains are guaranteed and injuries can be avoided. Ignore people looking at you and get down to business, in six months they will be envious and a year requesting advice on form.

Concept 2-

Warm up- I have always pulled a weight that is 50 to 75 percent or less to smashed out 15 reps in any exercise like deep squats keeping form and then went into the routine of grabbing the weight for the 5x5 routine. There are time I have pulled three sets to make sure I felt good and fluid.

Concept 3-

The most important level of weight to work with should be good for and pushing it hard- safely @ the 5th repetition keeping form. Keeping form with a proper level of weight, keeps the injury/injuries to nil. Again, ignore others.

Concept 4-

Routines should absolutely contain the "Big 7" and they are, squat, dead lift, bench press, behind the neck shoulder press, bicep and triceps curls, bent over row to chest and bent over row to the stomach (keeping your legs slightly bent at the knees on the rows). I would highly encourage a new lifter to sticking with the Stronglifts Program for at least a year.

In today's society of computer mandated work , behind the neck press is absolutely crucial and please take it easy building your weight load, protecting your deltoids.

Concept 5-

the squat- you should absolutely control form and weight in this lift. It is the king of lifts, and there is no other lift in the routines that can match it. I squat deep and never over load my bar for what I can safely push. Might I add, I have never had an injury squatting. I have squatted parallel and I have squatted deep. Whatever you do, keep form. The back should be straight. No exceptions.

Concept 6-

Consistency is king, If you are truly overloaded @ work and with kids, get a rack, bar and bench for home, kill the excuses and stay with it

Concept 7-

Water, Protein and Supplements This runs deep, so research to get a good handle- but, most agree Whey is tops for protein shakes, B12 and Vit D are essential. Remember people get B12 shots for a boost. Take a vitamin. Protein, your body needs it and I would highly recommend and good lean snack 30 mins before bed. Water, you are a good percentage of it so keep hydrated and use filtered water

Read the side bar for more nutrition and lifting guidance. And, remember, remain consistent with your lifting, water and protein intake.

Good luck and enjoy the gains

edited for spelling and formatting

Post Information
Title Noobee Lifting - Heavy 101
Author screechhater
Upvotes 8
Comments 25
Date 17 November 2016 11:13 PM UTC (4 years ago)
Subreddit askMRP
Original Link
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Red Pill terms found in post:

[–]ParadoxThatDrivesUs2 points3 points  (0 children) | Copy

"The first requisite of a gentleman is to be a perfect animal."


[–]nightmancommeth2 points3 points  (2 children) | Copy

Some advice is good (form, warmup, protein) Some Bad: Behind the neck should be avoided. Especially going heavy. Any Strength coach would advise against this lift. (

Never heard of triceps curl. Chinups are a much better back exercise especially if you are already getting lower back work from deadlifts.

[–]screechhaterRed Beret[S] 0 points1 point  (1 child) | Copy

"The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck."

I would caution to stop short of resting it on the shoulders by about 6 inches

Part of my advice is for the guys with little or no upper body strength- they can lose interest fast or feel defeated trying to do dips or chinups without build up strength from the compound lifts

Lot of guys go fucking rambo on the bicep curls and forget about the triceps, with the triceps curl you can avoid an injury. Lot of the younger strength trainers say no to this and no to the squat but whatever.

[–]nightmancommeth0 points1 point  (0 children) | Copy

I'll say your right on 99%. Especially the big lifts. Most bang for your buck.

[–]MRPN00b1 point2 points  (0 children) | Copy

Good post. I think (for me at least) it was good to get a Dexa scan, to know where I started in terms of BF%. Not "broscience" but actual BF number. It was the best $50 I've spent. Oh, and Compound lifts FTW

[–][deleted] 1 point2 points  (1 child) | Copy

behind the neck press - that's not part of stronglift 5x5, is it? If it is I don't know what you mean by the term.

[–]screechhaterRed Beret[S] 0 points1 point  (0 children) | Copy

I think they use the military press or overhead press I was taught the behind the neck 35 years ago, so as you can imagine.....

[–]mrpCamper0 points1 point  (0 children) | Copy

I loved it when a 20 something at work asked me to put together a program for her boyfriend. Bwahah!!!

[–]2ndalRed Beret0 points1 point  (1 child) | Copy


I built a home gym in my basement because I hated going to the gym. Now it is so much easier to pop down whenever I want.

It's pretty cheap too. I bought a squat rack for about $300 off Amazon, and an olympic bar plus 300 pounds of weights off of Craigslist for $200. For $500 total, that's less than a year's worth of gym time for some of you. Worth the investment.

[–]nightmancommeth1 point2 points  (0 children) | Copy

Id love one but found when I worked out at home I was more likely to slack. Going to the gym for me is my escape. Plus I swear the good looking girls in yoga pants boosts Testosterone.

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

[–]PurpleVeteranRed Beret0 points1 point  (0 children) | Copy

That looks pretty decent and more compact than the one I got, though $450 is a touch high for a rack and bench combo. (I got a flat bench with mine, and now I'm wishing I'd spent a bit more for the incline.) At the very least, make sure both the bench and the rack will support the load (bench = weight + body weight).

Also, be sure to check Craigslist for deals on used weights and racks.

[–]screechhaterRed Beret[S] 0 points1 point  (0 children) | Copy

Looks good, but I would make sure you can get high enough to protect yourself in releasing from a bad squat.

We never had 4 post power racks when I was a kid so you stepped under lifted, stepped back and squatted, then stepped forward and re racked. Course I would never squat more than I could comfortably handle.

[–]RCMasculinity0 points1 point  (1 child) | Copy

Thank you very much for this! I've been looking for a decent program to start lifting heavier. This really saved my bacon. Thanks again!

[–]screechhaterRed Beret[S] 0 points1 point  (0 children) | Copy

Yep. Just stay with it Consistency is key and don't forget to push. You will see great results with good nutrition, water, sleep and consistency

[–]bogeyd6Mod / Red Militia0 points1 point  (0 children) | Copy

Dropping a link to for a great website on generating programs.

If you are a new to lifting, get the SL5x5 app, pay for it, and start at the bar. Pay close attention to how you come up with the squat (lifting from the hips) and deadlifts require a straight back. If you bend at the waist or round your back on these two lifts you will get injured. If you are bench pressing make sure you are activating the pecs and not the tris. If the outside of your arms get tired on the lift you are doing it wrong.

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