Best lifting subreddit and beginner routine?

dammit_redskins · 2017-02-18T16:34:29+00:00

You don't need reddit to learn about bodybuilding. Anyway, I'd start with full body workouts. Mostly compound movements to get a good foundation first. 3 sets 8-12 reps is the ideal for putting on size. Keep your workouts to under 1 hour. 60-90 seconds rest between sets. Your split should be one day on, next day rest, repeat, also take weekends off. So you'll only be working out about 2-3 times per week. You can't just jump into 6 days per week when your body isn't used to it. Google beginner bodybuilding full body workouts for a good routine.

Once you have done full body workouts for about 3 weeks, you can switch to upper/lower split. So upper body one day, lower the next, then rest day, repeat. Again Google a good routine. Mostly compound still. Do this split for like 2-3 months.

After that you can do PPL. Push/pull/legs/rest repeat. Now you are working out 5-6 days per week. You can start to incorporate isolation exercises at this point but always do compounds first.

Diet is just as, if not more important to gaining muscle than lifting. You need both, but lifting while not getting enough calories is wasted effort.

RampantPornAddiction · 2017-02-19T00:25:21+00:00

u/zboo1h nailed it with this:

Just by lifting, you're already setting yourself apart as top shelf. Just by doing SOMETHING you're already removing yourself from the heaving mass of worthless mediocre humans. Let that be some motivation for you.

Look around the next time you're out and about. Work, the grocery store, the ice cream parlor, the soda shop... people are sloppy as hell. The average American man is 5' 9", 190lbs, and takes damn near 13 minutes to "jog" a mile. Nearly 70% of American men think they're in shape, but only 13% are.

The bar is low!

Anyway, I really like 5x5. It focuses on compound lifts and can give you a fantastic start if you've never stepped into a gym. Don't let people fool you; it's a full body workout. It's major short coming is that you'll peak quickly. You start off very light, but adding 15lbs a week can only work for so long, then you have to unload some weight and go back a few weeks. PPL is great as well. It's a sort of standard for a reason; it works. There's lots of option as to which lifts you can do, so variety certainly isn't lacking, and youre less likely to get bored with it. Since you're only hitting each muscle group once a week you have to go hard every time you go to the gym.

bigcitytruth · 2017-02-18T18:57:49+00:00

The fitness sub jacks off to Stronglifts 5x5. Find me one swole guy on 5x5 and I'll eat my hat.

Pick strength (stronger, not bigger) or pick hypertrophy (just getting bigger). One or the other. 5x5 is a watered-down "hybrid" program that cheats you out of both, because the training percentages are not ideal for either goal.

Want to get stronger? Lift heavy. About 90% of your 1RM. What is that? Lifting at 90% of your strength means you won't make it past 3 sets of 5 reps. If you can squeeze out 5 full sets of 5, you aren't lifting at 90% my friend.

But most guys here want to get bigger. Swole. Lift at around 70% of your 1RM. That means you'll feel it burn around the 10th rep and possibly fail at around the 12th rep. If you do only 5 reps, nothing happens to your muscle size - yet another reason why 5x5 isn't ideal. Real hypertrophy programs have to HURT you, and 5 reps won't hurt you. You need at least 8 reps, 10-12 is best.

I won't tell you a program, because everyone has their own opinions on them, but the beginner programs tend to leave out lats and arms. And 5x5 is a joke. Use Google and get to work. A few hints: Lyle McDonald. Boring But Big. German Volume Training.

If you really insist on starting out on a strength program as a total beginner, take 3x5 SS (not to be confused with SL) and modify it: swap the powercleans with rows, and add pullups and dips. Do it for 2-3 months. But then you'll look in the mirror and see you look just as scrawny as you were before, despite being a lot stronger. So do the right thing and switch over to a hypertrophy program. Any one, there's a hundred of 'em. The craziest one is German Volume Training but you will want to shoot yourself.

Hybrid programs aren't ideal. If you want goals of both strength and size, it's best to alternate programs. If you're always doing hypertrophy (high rep at 70%), it's a good idea to swap back to a strength program (low rep at 90%) once in a while. It's best to sync this up with bulking and cutting cycles, respectively. Of course, you may be tempted to stay in strength-land because the workouts are a lot faster, but always remember to go back to hypertrophy.

BrodinsOats · 2017-02-18T20:28:33+00:00

/r/bodyweightfitness and their wiki's recommended routine is the best beginner training program in my opinion. You can add barbell deadlifts, squats, and glute bridges/hip thrusts for leg work.

You will build body awareness, mobility, strength, prehab, and the proper use of your core. And it's all spelled out for you in an easy-to-follow format.

All of this will readily transfer over to any other type of training you decide to focus on afterwards—whether it's bodybuilding, powerlifting, olympic lifting, or continuing the bodyweight strength training progressions.

michael_wilkins · 2017-02-19T00:20:59+00:00

If your a beginner. Starting Strength. End of story.

Get the book and do the program.

Every other program is based off of this.

Do it.

2435734098 · 2017-02-18T16:05:19+00:00

I don't remember people despising the fitness sub but I don't frequent there either.

Here: http://www.rohitnair.net/pp/#muscle_gain/strength/beginner

Pick one of these three programs, you may try all 3 out. There's no "best" one, the best for you is the one you enjoy the most and thus stick with.

Don't load up on squats or deadlifts before you learn proper form, look up books and youtube videos on it and ask for a gym instructor to help you. Loading up with bad form will result in injury.

When you reach "intermediate" level on your main lifts change your routine to an intermediate level split like PHAT. Here's a calculator http://www.strengthstandards.co/#/

This website is great for learning: http://www.exrx.net/Lists/Directory.html

kruxofthemimed · 2017-02-18T16:44:02+00:00

Full body workouts 3x a week are the most efficient if you don't wanna be lifting every single day. I do the AllPro Beginner Routine but changed it to have three work sets instead of two with a warm up. Still do warm ups on the first three though. I also don't gradually decrease the weights through out the week, so I'm basically doing 100% lifts three times a week and then bumping up the rep number per set like it says. I'm not sure if this is sustainable long term but my diet/sleep are on point as well as frequent vigorous stretching (ala this routine 2-3 timess daily, highly recommend it) so for the moment im able to handle the work load.

You can do a 5x5 or 3x8-12 but the important thing is do your compound lifts. Squats, bench, overhead barbell press, and stiff leg deadlifts every other day will maximize your gains. I like to do cardio on my rest days now as well and it's been helping my mood quite a bit.

ColmM36 · 2017-02-18T17:44:13+00:00

r/gainit

zboo1h · 2017-02-18T19:15:22+00:00

I'll say what my buddy told me when I started and was worried that I wasn't doing the right routine or right amount of reps or sets or whatever: Just by lifting, you're already setting yourself apart as top shelf. Just by doing SOMETHING you're already removing yourself from the heaving mass of worthless mediocre humans. Let that be some motivation for you.

MachiavelliTRP · 2017-02-18T21:39:19+00:00

My go to place for info on lifting is r/weightroom. It may seem too advanced for a beginner but start reading what people say for when you reach intermediate level. Start with a beginner program that is based on linear progression, after you've deloaded a few times start looking into program's such as 5/3/1 which is based on periodization.

lord_of_some_stuff · 2017-02-19T03:42:56+00:00

Bodybuilding.com

menshealthmag is good too

Title	Best lifting subreddit and beginner routine?
Author	anewrplife
Upvotes	8
Comments	37
Date	February 18, 2017 2:27 PM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5usn97/best_lifting_subreddit_and_beginner_routine/
Archive Link	https://theredarchive.com/r/askTRP/best-lifting-subreddit-and-beginner-routine.82796 https://theredarchive.com/post/82796

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