Decided to get serious with lifting. Never really tried before, can someone explain to me just some basics?

SexistFlyingPig · 2015-07-05T02:17:40+00:00

Stronglifts 5x5.

It lit'rally changed my life.

The app is cheap, but you don't need it if the $ is going to be an issue.

CisWhiteMaelstrom · 2015-07-05T01:14:06+00:00

Buy the book Starting Strength by Mark Ripptoe. Read it twice. Follow it to the letter.

SecondThreat · 2015-07-05T03:53:25+00:00

You can organize it in multiple ways. You can do push movements (bench press, leg press, squat, etc.) two days a week and pull movements (Rows, hamstring curl, etc.) two days a week. You could do chest and triceps one day, back and biceps another day, legs another, and do core all three days.
Cardio is very important. The Red Pill is focused more on building muscle mass and strength to achieve more of the "man" look and ultimately attract more women. Cardio, while extremely important, will make it harder for you to get that physique because your body will need even more calories than if you just lifted. In order to be considered healthy though, you should do cardio.

plasticslug · 2015-07-05T07:55:14+00:00

You will probably get mostly shitty advice here, I would suggest /r/fitness

My suggestion.. Since you have never lifted before. I do not know if you are 5'4" 290 lbs or 110 lbs

I would say the following: This is not a work out once a day 5x a week and change your life.

It will start with the first piece of shit food you put into your body and end with the last.

I know were all about bulking up to look like a man, but I love cardio. I jog over 35 miles a week and I once you get there I will tell you what it wont transform your body.

It will be a very slow process, perhaps start with body weight (squats, lounges, pushup, dips). Depending how out of shape you are, you could get some exercise bands (the thicker bands can simulate 35 lbs, and adding more tension to them can make the weight go higher).

Again basics (if you are out of shape) Run/walk a mile a day, increase it each day by one mile get an app like runtastic. Do (upon your strength) either 30, 50, 75 or 100 body weight exercises a day. Eat clean (get smaller portion plates) if over weight

GayLubeOil · 2015-07-05T08:49:59+00:00

90% of people give up on lifting because they live in a western society that hands tgem everything on a silver platter. You have to want it bad very bad. To the point that you are willing yo make serious sacrifices for it. No one cares about average or above average bodies people only see Gods. Most of the people with exceptional bodies are running from demons.

Marek22 · 2015-07-05T19:10:28+00:00

If you're skinnier, don't bother with running just smash on a ton of food and lift at least 4x a week. Do one muscle group a day (Monday = legs • Tuesday = shoulders • Wednesday = OFF • Thursday = back/biceps • Friday = chest/triceps). Focus on compound lifts such as bench, deadlift, squat, shoulder press. Compound lifts are the foundation. If you're chunkier do cardio on your off days or after you lift (if you feel like it, but make it worth your time).

CouldntFindGudName · 2015-07-05T04:58:46+00:00

I don't have specifics for you but one word of caution use proper breathing and technique. If you don't do it properly it WILL fuck you up.

I didn't breathe properly and I got hemmoroids and trust me it's fucking painful. In the same way people got broken joints, sprained muscles and other injuries when they didn't use proper technique. So do it slowly but do it properly is the only advice I can give.

LerbiTRP · 2015-07-05T04:58:06+00:00

The routine I do is 5/3/1 by Wendler, but I've been playing this game for a couple years. For beginners, do Strong lifts 5x5. Or better yet, just do your own thing for a while.

Go 3 or 4 times a week, one day on, one off. First day, you'll do bench press. Pick a weight that you can do 5 sets of 5 reps. Then Google 2 or 3 other chest/tricep exercises, I personally do dips, incline dumbbell press, then tricep extensions and do 3 sets of 8 reps of each. Chest day done.

Next, squat day. Same as before, 5x5. Do 3x8 of leg press, ham string curl, and lunges. Leg day done.

Next military press day. Google how to military press. 5x5. Pick 2 or 3 other exercises that workout shoulders/triceps for 3x8 rep scheme. I recommended dumbbell shoulder press, lateral raises, and tricep extensions.

Lastly, deadlift day. You are going to do 5x5 again. Google proper form, it'll take you awhile to get a perfect deadlift, that's fine. Don't go heavy till your lower back says it's okay. Now, pick 2 or 3 exercises for a 3x8 rep scheme that work your back/biceps. I recommend pullups/chinups, cable row, pulldowns, single arm dumbbell rows, and some type of dumbbell curl.

Follow this, you'll get big. Make sure you eat enough too.

Best of luck!

whatgold · 2015-07-05T05:19:48+00:00

Research the cancer and immune system problems associated with high protein intake.

Source: autoimmunity sucks.

Armydude19 · 2015-07-05T03:54:44+00:00

Read the sticky fag.

/fit/

bryanlharris · 2015-07-05T18:21:11+00:00

I wouldn't recommend much if any cardio.

RemyPrice · 2015-07-05T02:28:42+00:00

20 minutes each session to start.

Three day split: Chest (day 1), back (day 2), legs (day 3). Repeat.

Consistency is key, not length of time each session. Go 6 days a week, rest one day.

edit bcuz brain fart

Title	Decided to get serious with lifting. Never really tried before, can someone explain to me just some basics?
Author	Remrist_
Upvotes	6
Comments	49
Date	July 5, 2015 12:57 AM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/3c5m2q/decided_to_get_serious_with_lifting_never_really/
Archive Link	https://theredarchive.com/r/askTRP/decided-to-get-serious-with-lifting-never-really.150786 https://theredarchive.com/post/150786

Comments