starting lifting

kenpachitz · 2017-01-10T12:59:33+00:00

Disclaimer:

Ignore this if you have access to a 5x5 routine or the bodyweightfitness routine. You CANNOT go wrong with either of those programs.

This is what I could make work with no gym access, no pullup bar and a strong will to not be whining bitch. So, it's not anywhere close to the best option. But if you literally have nothing else, this is what I've been doing for 9 weeks.

YMMV. I'm a scrawny motherfucker, but I'm seeing a bit of gains. Nothing ridiculous, but hey, it's better than when I started.

Equipment:

20 litre bucket
Sand
A weight scale of some sort to measure sand weight
Plates: 10kg, 5kg, 2.5kg, 2.5kg

Exercises (with Form Instructions):

Briefcase Carry (100 Paces) (Bucket + Sand)
Kroc Rows (10 Reps) (Bucket + Sand)
Good Mornings (10 Reps) (Plates)
Push Ups (10 Reps) (Bodyweight + Plates)
Plate Twists (20 Reps)
Goblet Squats (10 Reps) (Plates)

I perform these in a circuit, doing 2 rounds.

For the bucket exercises, I use a rag to avoid chafing my fingers. And I use the weight plates for progression.

Program:

Monday
Wednesday
Friday

Meal Plan:

Ground Rules:

Intermittent Fasting
If it's not water, don't drink it
One cheat day per week

Food:

4 Eggs
150g Chicken/Fish
1 Cup Veggies
6 tbsp Peanut Butter
3 tbsp Sunflower Oil
100g Fruit

~1600 Calories, ~100g Protein, ~120g Fats, <40g Carbs.

Skinnyfat dude trying to lower my BF% while packing on some muscle.

RedditAdminsSuck_88 · 2017-01-10T14:40:33+00:00

If you are only 16 why are you not playing a sport in high school where you have access to a weight room.

EvolvedA · 2017-01-10T13:25:51+00:00

I would simply start with SL5x5, find a workaround for the bench and do front squats for the first few months. This should work until at least squatting 55kg/120lbs. Once you see that you stay with the program, think about a DIY squat rack.

I also do dips (use two chairs or two of those) as assistance, pullups/chinups as well as hanging knee raises can be done on a pullup bar.

No need for further equipment for deadlifts, barbell rows and overhead press.

BusterVadge · 2017-01-10T13:42:31+00:00

For barbell work you really NEED a bench and a spotter, or a safety cage. Don't ever lift alone unless you have years of experience and can easily dump a bar.

Alternatively, get the app or book "You are your own gym". Bodyweight exercises can get you really strong, and you'll be all set with your stabilizing muscles for when you do get access to a gym. Don't expect the same results from bodyweight exercises as lifting heavy though, it's not the same.

Auvergnat · 2017-01-10T17:28:56+00:00

Check the bodyweightfitness subreddit.

[deleted] · 2017-01-10T21:36:51+00:00

If you have an olympic bar with weights you can already do barbell rows, deadlifts, and standing press, 3 of the main 5 lifts you're gonna want to do. I would recommend making a homemade squat rack and making a homemade bench press cause then you can do all 5 and you're pretty much set. https://stronglifts.com/5x5/ here's the strong lifts program, you could add in curls every day for aesthetic purposes and close grip bench press on days you don't bench to hit triceps more

Title	starting lifting
Author	throwawayyyyyaa
Upvotes	3
Comments	19
Date	January 10, 2017 11:20 AM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/5n4i7a/starting_lifting/
Archive Link	https://theredarchive.com/r/askTRP/starting-lifting.80557 https://theredarchive.com/post/80557

Comments

Disclaimer:

Equipment:

Exercises (with Form Instructions):

Program:

Meal Plan: