advice beginning lifting

FinancialThanks1 · 2020-02-26T17:57:34+00:00

Deadlift, squat, pull up, bench press, bent over row, shoulder press

Start with weights that you can lift

throwaway90091234 · 2020-02-26T18:04:53+00:00

I have copy and pasted below what i said to someone else on this sub a few days ago:

Ok, you are a beginner, that means almost every lifting program will give you results in the beginning, however if you want the most efficient way, you have to choose the best program for the level you are at. So, lets begin.

There are roughly 3 levels of lifting programs : beginner, intermediate, advanced.

Beginner is when you add weight ( 5 or 10 lbs ) every workout to the main compound lifts ( squat, bench, deadlift, OHP, and rows ( could be barbell, could be dumbell). Programs include Starting Strength 5x5, Stronglifts 5x5, and other less popular ones ( candito's beginner program, etc ) For these programs you squat 3x per week, bench,row, ohp and deadlift 1.5x per week.

Intermediate is when you add weight every week to the same lifts. Programs include texas method, madcow and others. For these programs, you basically have 3 workouts per week again as the beginner one, but instead of adding weight every workout you do it once a week. So, squat is still 3x per week but one day is volume day 5x5 at 90%, one day is recovery day, 2 or 3x at 70%, and the third day is intensity day where you do 1x5 for a new PR on the squat, bench/ohp.

Advanced is a bit more complicated but generally you add weight every cycle ( cycle can go between 2 and 4 weeks ). And is generally split per lift, i.e. you don't do full body day anymore. Examples are 5/3/1, juggernaut, etc. There it's not just weight regulated ( increasing weight) but also rep regulated ( you have AMRAP sets ).

So, here is my suggestion, talking from experience.

Start with stronglifts 5x5, follow it to a T, you have free app, easy to use, tells you how much to lift, when, automatically increases weight for next workout and how much to rest. Do the program until you fail consistenly to finish the lifts ( its all explained there ). That means that you are too strong for it and have to move on to intermediate level. It will take you about 4-6 months.

For intermediate use texas method, follow it, use the app there too. There it will take you about a year +/- a few months. By the end of it you should have roughly 350-400 lbs squat, 400+ deadlift, 275-300 bench, 160+ ohp. These are just general numbers that are different for everyone.

For advanced i recommend 5/3/1- again awesome app and books. 5/3/1 has over 100 variations, but BBB - boring but big is the most popular and will get you jacked for sure, but its very taxing on the body, i m sore as fuck everytime.

Here is what it looks like roughly.

Day 1: squat 5/3/1, deadlift 5x10

Day 2: bench 5/3/1, ohp 5x10

Day 3: deadlift 5/3/1, squat 5x10

Day 4: ohp 5/3/1, bench 5x10

Where it says 5/3/1, its different every week. So, week 1 its: 5x@65%, 5x@75%, 5+x@85% Week 2 its : 3x@70%, 3x@80%, 3+x@90% Week 3 its: 5x@75%, 3x@85%, 1+x@95%

Where it says 5x10, its same every week and must be at least 30% in the begining and then can go up to 70%, so 5 sets of 10 reps at 70%.

Where you have % of something, that means, its % of the one rep max, which you input in the app in the begining qnd it automatically does every thing. 3 weeks add up to 1 cycle, after that you repeat and the app will increase one rep max by 10lbs for lower body lifts and 5lbs for upper body. So basically you increase the weight every 3 weeks.

For accessory lifts, for the small groups, do rows, chin ups, pull ups, tricep extension or skull crushers and bicep curls ( read more online on which day is best to incorporate those)

This program can be done over many years, and has many combimations and even other lifts, but this is the main one that will give you the perfect balance of low rep range for strength and high rep range for volume, you will absolutely get big jacked mofo with this.

This has been very long comment, but i wanted to cover the basics.

Good luck !!!

Title	advice beginning lifting
Author	Elatea
Upvotes	1
Comments	2
Date	February 26, 2020 5:54 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/f9x5lj/advice_beginning_lifting/
Archive Link	https://theredarchive.com/r/askTRP/advice-beginning-lifting.341039 https://theredarchive.com/post/341039

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