What is your favorite beginner lifting program?

[deleted] · 2016-09-15T05:59:34+00:00

[permanently deleted]

nonderivative · 2016-09-15T10:04:02+00:00

There's nothing wrong with starting strength or stronglifts or what have you. I did starting strength (the version without cleans and with chin-ups) and it taught me the basic barbell lifts effectively and efficiently. There are few things people need to realise about beginner programs though:

They are not meant to be run for months/years on end. Learn the lifts, increase the weights until you can't anymore (maybe follow the deload protocol once in case it was a fluke) and then move on. Even if it means you only did the program for two months for instance: two months times 3 sessions per week times 5 lb increase per session is 125 lb added to your starting weight. For the squat, that's bodyweight territory even if you started with the empty bar (which you don't on starting strength).
The frequency on the main lifts is high but the overall volume is low. As a consequence, your work capacity is still low. I found switching to intermediate programs quite taxing initially.
From what I and those I talked to experienced, maxing out on those programs is not very smooth but more like hitting a wall. And then you're on your own. You haven't learned about periodisation, or the importance of volume or what have you. That's okay, each program has its scope - but it means you'll have some reading to do.

If I had to start all over again, I'd do starting strength again. I wouldn't let /r/fitness forbid me to do curls. Once I'd stall a movement, I'dd add two sets one one day (so 5x5) and do 3x10 on the other. That should keep me going for a while. And then do GZCLP.

laviksa · 2016-09-15T21:44:24+00:00

Pull ups
Dumbell push press, while seated against something with back support
Push ups
Sit ups
Running: aim for 10km under 50'

Avoid deadlifts, bent over row, etc, -forever-. Don't fuck up your spinal cord for the rest of your life. 'But I maintain perfect posture yadayada..': save this post, read it again when you're 60 (provided reddit still exists) and man up to the fact that you can't but acknowledge this wisdom.

nu121x · 2016-09-15T05:57:31+00:00

I hate beginner program memes that are SL and SS. You go to the gym to feel good and look good. Sure, you'll feel good when you squat every workout but you won't look good until you get on a better program. I got on PHUL and started seeing results in a month. Whereas on SL you get strength gains but most of the weight gain is in your legs and you look about the same.

If I had to start over again I would just do PHUL from the very beginning. The strength gains might come a little harder but you'll progress way faster aesthetically.

michael_wilkins · 2016-09-15T13:45:12+00:00

Starting Strength. End of story.

Andorli · 2016-09-15T06:18:26+00:00

ICE CREAM FITNESS 5x5 is great for beginners. I run it for 6 month and got amazing results (provided you also have good nutrition and sleep). It combines strength training with some aesthetics so it is ideal if you are just starting.

wanderer779 · 2016-09-15T13:50:52+00:00

What about oly lifting instead of powerlifting?

Also, what about the recommended routine in the bodyweight fitness subreddit. I am doing this now. It uses bodyweight for upper body and squats and deadlifts for legs. Is that sufficient?

badabinglove · 2016-09-15T05:01:59+00:00

not lifting. If I could do it all over again I would do A LOT of posture exercises for a month or two. Then move into bodyweight exercises while for a couple months. and then Finally start weight training.

DetachedLad · 2016-09-15T10:58:23+00:00

I personally did not progress very well on a 5x5 program. I tried Stronglifts. My problem is with the volume, not the exercise selection.

Specific issues:

going too hard too fast -- having only 5 reps per set and generous rest (2' -- 3') allows you to get the illusion of fast progress.
not enough reps in a set to practice form thoroughly.

Basically, I progressed easily, but then my form was always so bad that I had to regress to lower weight constantly. It also made me quite prone to getting injured (e.g., lower-back pain or knee pain).

Alternative: 3x8-10

This puts less emphasis on linear gains in strength, and it forces you (as a beginner) to learn the form properly through slower progression and more volume.

Rapefugeekilla · 2016-09-15T20:27:10+00:00

Candito linear program

b33k3rz · 2016-09-15T21:32:03+00:00

A hypertrophy program. Do a push pull legs split 3x6-8 reps on compounds, 3x8-12 reps n accessories and isolations

Don't listen to the SS/SL circlejerk

LuckyOliver · 2016-09-15T08:55:39+00:00

Body Beast

Title	What is your favorite beginner lifting program?
Author	bodmon
Upvotes	22
Comments	45
Date	September 15, 2016 4:06 AM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/52uhs7/what_is_your_favorite_beginner_lifting_program/
Archive Link	https://theredarchive.com/r/askTRP/what-is-your-favorite-beginner-lifting-program.111343 https://theredarchive.com/post/111343

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