How do I start lifting?

Fergatron · 2017-02-01T06:51:56+00:00

I started doing "5x5 Stronglifts" about three months ago. Download the app for your phone. It has videos of how to do each lift, and also helps you track your progress.

Being able to track my progress with the app has made it significantly easier and has also helped me stay consistent and remain disciplined.

After a few attempts of different lifting programs, I am finally starting to see some results using 5x5 Stronglifts. I started at 15kg in all the lifts about three months ago, and tonight I will be squatting and deadlifting 90kg.

SenorPuff · 2017-02-01T05:20:21+00:00

Do Starting Strength.

No, do not alter the program. No, do not alter the program. No, not even just because of whatever your special thing. Do the program.

Rippetoe is an OG. He's legit. He knows his shit. Just do the program until it doesn't do anything for you. By that time, probably 6 months to a year, you'll know enough for what you need to graduate into.

dr_wummi · 2017-02-01T08:55:58+00:00

Just remember: starting is the easy part. Not stopping is the part that leads to success.

ReformSociety · 2017-02-01T15:22:06+00:00

Read "Starting Strength" and "Practical Programming", both by Mark Rippetoe.

PM me if you need PDFs.

whats_the_deal22 · 2017-02-01T22:40:32+00:00

Most people will tell you to start with stronglifts or starting strength as most of the comments here already suggest. I prefer stronglifts as it doesn't include power cleans because I know I would hurt myself doing them. Stronglifts is a really simple 5x5 program.

5x5 means 5 sets of 5 reps. You lift 3 times a week with 3 main lifts in each session. Squats, Bench, and Barbell Row on one day, Squats, Overhead Press, and Deadlifts on the next. You alternate each of these workouts usually on a Monday/Wed/Fri split.

Now I don't know your level of strenght, but start small and work your way up. FORM IS THE MOST IMPORTANT THING. Look at instructional videos on youtube or bodybuilding.com to show you what correct form looks like. Things like deadlifting and squats were very difficult for me at first because I legitimately didn't know how to move my hips correctly to not round my back when doing the exercises. Start with just the bar. Get your movements and form down. Once you can do that with ease, move onto adding weight. Don't worry about how much everyone else is lifting, we all started somewhere. Don't be afraid to ask for advice or a form check either, lots of people will be willing to help. The purpose of this program is to lift heavy and gain a good basis of strength. It will be very easy to hurt yourself if you aren't doing things correctly.

I'm not some kind of veteran lifter but I've been on and off for a few years doing different programs, and recently have been doing SL for a couple months consistently. I'm already starting to get a lot of compliments and people asking if I've been hitting the gym. It's a great confidence boost when you see your hard work starting to pay off.

ALSO! Diet is key as well. This program works best when you give your body enough fuel. You'll need to eat a massive amount of protein to aid in building muscle. Someone correct me if I'm wrong here, but I believe consuming 1g of protein per pound of body weight is optimal for gaining muscle. This is pretty difficult, I don't think I actually ever reach 175 g or protein a day but I strive to get as close as possible. If you're overweight and looking to slim down, add cardio to your routine and keep your bulk clean. Lean protein from chicken and fish, and only complex carbs like spinach, sweet potatoes and other veggies.

Anyway, most of this info is stuff I've regurgitated from other sources on reddit. check out /r/Fitness , /r/gainit (eating big and bulking) and multiple other subreddits you can join that align with your goals.

bugeyedmajormanuals · 2017-02-02T01:52:04+00:00

you can start by watching youtube videos on how to do the perfect form while doing the exercises.

also, don't ego lift. you don't lift to compare yourself with others. you lift to compare yourself with your previous self.

somepsychmajor · 2017-02-02T04:49:12+00:00

Unless you see yourself really falling in love with fitness and lifting, forget Stronglifts and Starting Strength. If you're here from TRP, I'm gonna asume you're just tryna get laid, in which case you should just jump into basic bodybuilding/hypertrophy stuff. A back/bicep, chest/tricep, shoulder/core/leg split would work just fine for you. Just look up exercises on YouTube and fuck around for a little bit. You'll see some progress and it'll motivate you to keep going. As long as you have the right attitude and motivation, you'll learn as you go. Maybe then start looking into more strength-oriented programs with big compound lifts if you think you're into it.

alaskalights · 2017-02-01T15:13:33+00:00

Just remember to be a gym gentleman. Gym Gentleman | Whistle Sports: http://www.youtube.com/playlist?list=PL_UAXxDwtUkG9bsL9zUA1PlrGxI-aRZ8a

puddleofpiss · 2017-02-01T11:24:49+00:00

i was lucky and knew a close friend who lifts and he taught me how to start lifting. you have to do your own work of course. its like getting into any other hobby. google shit, youtube shit, get involved, read, communicate. you can do a decent amount with adjustable dumbbells but you are really going to want to get a barbell system or a gym membership. copy a starting program or ask your friend and stick to it. do not push yourself too much especially at the start. for the first month or so you are going to feel like a giant ball of shit afterwards. i would start with rows, deadlift, bench, squat. recording yourself on your phone and having an experienced person judge your form until you get it right is useful.

Bargroth · 2017-02-01T15:16:04+00:00

Pick either stronglifts or phrak's gslp. Starting strength will have you doing power cleans which are a very technical movement and can screw you up.

Ensure your form is as good as possible and do not ego lift.

Be consistent.

Title	How do I start lifting?
Author	arcoolka
Upvotes	22
Comments	15
Date	February 1, 2017 4:45 AM UTC (9 years ago)
Subreddit	Posted in /r/becomeaman
Original Link	https://old.reddit.com/r/becomeaman/comments/5rdj9p/how_do_i_start_lifting/
Archive Link	https://theredarchive.com/r/becomeaman/how-do-i-start-lifting.137878 https://theredarchive.com/post/137878

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