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suggestions for a starter weightlifting program..

post #1 of 45
2/5/12 at 12:35pm
Thread Starter 

i'm 5'10 175 if that helps.

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post #2 of 45
2/6/12 at 1:35am
starting strength, strongdicks 5x5, 5/3/1, IA SPBR
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post #3 of 45
2/6/12 at 9:58am
Thread Starter 

huh?

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post #4 of 45
2/6/12 at 10:09am
These are well known lifting programs that you can google, though I assume by "strongdicks" he means "Stronglifts."
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post #5 of 45
2/6/12 at 2:08pm

3x5's with compound movements like squats and deadlifts

Find somebody experienced to help you when you start out, they'll keep your form in check and make sure you don't hurt yourself.

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post #6 of 45
2/6/12 at 2:45pm
Thread Starter 
Quote:
Originally Posted by Manton View Post

These are well known lifting programs that you can google, though I assume by "strongdicks" he means "Stronglifts."


ooh ic ic! well thanks guys! i will do just that!

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post #7 of 45
2/6/12 at 5:17pm
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
http://stronglifts.com/

These two resources helped me a great deal. Make sure to really get your form down before progressing, even if it means starting with just the bar (which is what SS calls for during warmup anyways...)
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post #8 of 45
2/7/12 at 8:19am
Thread Starter 

thanks guys! i have lifted before in high school/ college but stopped when i started working so my form is probably good. it's just that crawl from starting again at very low weights seems abit dreary. i did the 1-2 body parts per day thing for a few years. i'll look into the 5x5 strongdicks lol, seems interesting.

 

btw i also have kettlebells at home from my older bro that does them. are the swings more cardiovascular? i will run too actually.

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post #9 of 45
2/7/12 at 8:26am
Thread Starter 
Quote:
Originally Posted by Lagrangian View Post

5/3/1, IA SPBR


k need to check these out as well. wink.gif

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post #10 of 45
2/8/12 at 11:15am
Thread Starter 
Quote:
Originally Posted by Mandrake9072 View Post

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
http://stronglifts.com/
These two resources helped me a great deal. Make sure to really get your form down before progressing, even if it means starting with just the bar (which is what SS calls for during warmup anyways...)



started today but just feeling out the exercise. 50lbs was a good weight for me doing 5x5 of the squats, bench, barbell row..

 

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post #11 of 45
2/9/12 at 7:07am
I started a variation of stronglifts at the beginning of the year and I quite like it so far. I can't do exactly what he says because I have to do many excercises with dumbells but what I am doing is pretty close.
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post #12 of 45
2/9/12 at 9:38am
Thread Starter 

i'm feeling those squats right now. it aches to stand up lol!

 

so do you mean you workout at home manton? i was looking at the program and was thinking i could buy one of those bench press/ squat aparatuses with the safety lock. a few bars, weights, etc and not have to step foot in a gym again. plus kettlebells for cardio. i will hafta come up with the space tho.

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post #13 of 45
2/9/12 at 11:12am
Yes, I lift at home. I did not want the hassle or the expense of a gym. There may come a time when I max out on the dumbells. Then I will have a few options:

1) Get the extensions so I can up the weight (though then grip strength will become a problem)

2) Switch to barbells (then I will need specialized spotting equipment which might not fit in the basement)

3) Join a gym (feels like giving up on my investment in the weights I have, expense is long term and ongoing, much less convenient too)

4) Just keep doing the same exercises at the max weight I have and consider that my permanent plateau.

I am not there yet though getting close with a couple. Not sure what I will do when/if I reach that point.
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post #14 of 45
2/11/12 at 5:18pm
Quote:
Originally Posted by Manton View Post

2) Switch to barbells (then I will need specialized spotting equipment which might not fit in the basement)

This is the correct answer, though I don't know how big your basement is. If ceiling height is the issue then you don't necessarily need a full power-rack (although it would be nice).
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post #15 of 45
2/13/12 at 12:12pm
Thread Starter 

^is that what they call that thing with the bar and safety so you can do bench presses/ squats, etc?

 

my buddy's gym has a power rack with 0 weight on the bar. i thought that was awesome and i'd love to get one of those if i continue on this program. but most likely i'll get just a regular one coz i'm betting it's already quite costly.

 

oh and i somehow lost 7 lbs last week. i even started late in the week like wednesday and wasn't able to do a third day. i did run 1 day for about 45 mins but that's about all i did.

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