Which weightlifting program to start, already in shape.

j_arbuckle2012 · 2018-10-21T17:16:09+00:00

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.

NoAARPforMe · 2018-10-21T16:34:49+00:00

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.

gettingmymojoback · 2018-10-21T16:43:45+00:00

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.

PhysicalPotential · 2018-10-21T16:41:59+00:00

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.

screechhater · 2018-10-21T21:25:57+00:00

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

Redpillbrigade17 · 2018-10-21T19:33:46+00:00

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.

LR0311 · 2018-10-22T05:26:27+00:00

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.

FilthMonger85 · 2018-10-21T21:13:38+00:00

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

Reach180 · 2018-10-21T21:32:23+00:00

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?

mala_madre · 2018-10-21T20:17:18+00:00

Dont do 5x5, do higher reps and higher volume.

Read this for why: https://mennohenselmans.com/optimal-training-volume/

Find a linear progression (LP) program with more volume. One that I can recommend is r/nsuns, it got good amount of volume and is LP. The problem is that it progresses week to week and you want workout to workout, so look around a bit, there Ive heard of Greyskull LP on reddit, but havent checked it out.

Well go for high volume, workout to workout linear progression and do squat, deadlift, bench, overhead press and chins and youre good.

Title	Which weightlifting program to start, already in shape.
Author	Only_Rooster
Upvotes	15
Comments	23
Date	October 21, 2018 4:30 PM UTC (7 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/9q4v9d/which_weightlifting_program_to_start_already_in/
Archive Link	https://theredarchive.com/r/askMRP/which-weightlifting-program-to-start-already-in.203870 https://theredarchive.com/post/203870

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