How do I lift?

666-420-1337 · 2019-04-12T04:42:41+00:00

Pm'ed.

RedLegendx · 2019-04-12T04:44:28+00:00

Google Jason Blaha’s ICF 5x5 start with that, just run it for about a year on a caloric surplus if you’re not fat, if you are just run it on maintenance (when you lose enough body fat you can up your calories for more strength at the gym and optimal muscle gains).

Edit: Every beginner should always focus on gaining strength and worry about muscle mass later, being able to move heavy loads for more reps (for optimal hypertrophy) can only be done after you up your strength to an average lifter or slight above average.

Quo210 · 2019-04-12T05:41:49+00:00

Check the fitness subreddit wikia.

Stick to a simple program like GZCLP or 5/3/1 and focus on diet, rest and proper form.

truthbomb999 · 2019-04-12T09:45:50+00:00

I am a fan of 10 sets of 10 and focusing on one body part and then accessory muscles. Chest and triceps and maybe front delt in a workout. Cardio follows. Gotta have your diet on point, increase protein to about 1 g per pound of bw.

warburgio · 2019-04-12T11:33:56+00:00

Id recommend anything based on big movements like deadlift, squat etc. Learn how to properly do thhese exercises- fb groups, books (like 'starting strength'), youtube. STrat eating healthier and bigger and be consistent on the gym. 3 times a week for 1-1.5 hours is enough.

Herdsengineers · 2019-04-12T13:44:12+00:00

Stronglifts 5x5 has done wonders for me. I suggest doing 2 or 3 sessions with a trainer who can teach your proper form so you don't hurt yourself. It takes me an hour and a half to get through the routine (I also do some curls and kettlebell work in additon to the 5 compound lifts in 5x5). I'm aged 43, I do it 3 times a week. Have it worked into my weekly routine to hit it Tuesday, Thursday, and once over the weekend. I sometimes go in and just hit the treadmill or elliptical on off days when I have the time, or do laps around my neighborhood as well.

You'll know you're making progress when you up the weights and can lift more. Newbie gains are a thing, you'll see a big increase the first 3 months just from your body acclimating to the work. After that, add 5-10 lbs every 2 weeks or so and challenge yourself. Within a year, you'll be stronger than the 80% of the male population that doesn't do shit.

Title	How do I lift?
Author	666-420-1337
Upvotes	2
Comments	16
Date	April 12, 2019 4:32 AM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/bc9iw5/how_do_i_lift/
Archive Link	https://theredarchive.com/r/askTRP/how-do-i-lift.225102 https://theredarchive.com/post/225102

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