What strength training/Lifting Program do YOU use?!
Replies
-
Question for those doing stronglifts - do you go to the gym? We can't afford a gym right now and the heaviest weight I have are 10lb dumbbells. Is there anyone strength training at home and if so, what weights are you using? Thought about buying those adjustable one's but they are expensive!0
-
I'm currently running Wendler's 5/3/1 with some accessory work, but cutting out the deadlift day. (I do them light on squat day. I'm going to start adding them back in heavier, soon, I think.)
Monday:
Bench
Dips (using a bench with a plate in my lap) (3 sets of 8)
Flys (5 sets of 8)
Wednesday:
Squats
Good Mornings (3-5 sets of 10)
Deadlifts (3-5 sets of 10)
Friday:
Over Head Press
Bent Over Rows (3-55 sets of 8)
L Raises (3-5 sets of 8)
I also do either weighted windmills, weighted Russian twists, bicycle crunches, planks, reverse crunches, etc. 2-3 exercises each strength day. For cardio, I run Tuesday and Thursday and either Saturday or Sunday.
I'm mainly lifting to preserve muscle mass while I drop some more fat. I gained 15 pounds from September of last year until January, and I am struggling to get it back off. Some of that was muscle, but it was a lot of extra fat. I'm a 5'4", 36 year old female. I'm at 131 right now, I was 117 last summer, I'd love to get back around there & 20% body fat.
edit: I'm not doing StrongLifts (obviously), but I do lift at home. I have a bar (I'm hopefully getting a new 45 pound Oly bar for my birthday this weekend, mine is a 30 pound 3 piece bar), a bench, plates that go up to 115 with my current bar, a small adjustable safety rack (not a full cage) and plate loadable dumbbells. It's a decent chunk to drop all at once, but Craig's List often has equipment for cheap, so I've been told, and there's used gym equipment places as well.0 -
Wendler 5/3/1
Bench Day & Accessory work
Deadlift Day & Accessory work
OHP Day & Accessory work
Squat Day & Accessory work0 -
5/3/1 3-day Big But Boring plus a couple of extra accessory lifts (pullup, inverted row, curl, tricep pushdown).
Squat 5/3/1 + light bench + pullup
Deadlift and OHP 5/3/1 + row + curl
Bench 5/3/1 + light squat + tri pushdown0 -
That sounds like an epic bowel movementI do MY OWN program!!! I call it Big Brown tower of power!!............0 -
I'll join that! Especially if part of the PinkLift program also includes eating PinkBerryI just started Stronglifts 5x5 on Monday.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
It amazes me how many women do Stronglifts and how completely Mehdi ignores them. He's leaving a ton of money on the table by focusing on men and excluding women.
Seriously, he is a jerk. I unsubscribed from his email list.
Me too. He talks about leaving ego at the door then if you watch his squat videos his bouncing at the bottom to be able to lift the weights he has on, which is ALL about ego.
I am seriously considering emailing him and asking if I can license the name and set up a Stronglifts for Women website that is more female friendly and all inclusive. Just using the same Inner Circle structure ($20/month) and probably make a mint.
Just make your own derivative program and give it a cool name and fill it full of success stories and marketing. That's what Medhi did.
In fact, I'll do it for you:
Pinklifts, a powerlifting and introductory strength program for women!
All sets are done as 4 sets of 6 reps in the following manner:
If you are lifting 100 pounds:
Set 1: 50% ( 50 pounds )
Set 2: 75% ( 75 pounds)
Set 3 100% 100 pounds
Set 4 100% 100 pounds
Increase lower body weight by 5 pounds each workout.
Increase upper body weight by 2.5 pounds OR one rep by each workout if you don't have fractional plates.
Workout A:
Bench Press
Deadlift
Leg curls 3x10 light weight OR lunges 3x10 bodyweight
Workout B:
Overhead press
Squat
Pendlay Rows
Work out 3 times a week, every other day. This program is advantageous because of the more steady progression, especially in upper body lifts, and increased recovery versus programs designed for stinky hairy men.
0 -
I'll join that! Especially if part of the PinkLift program also includes eating PinkBerryI just started Stronglifts 5x5 on Monday.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
It amazes me how many women do Stronglifts and how completely Mehdi ignores them. He's leaving a ton of money on the table by focusing on men and excluding women.
Seriously, he is a jerk. I unsubscribed from his email list.
Me too. He talks about leaving ego at the door then if you watch his squat videos his bouncing at the bottom to be able to lift the weights he has on, which is ALL about ego.
I am seriously considering emailing him and asking if I can license the name and set up a Stronglifts for Women website that is more female friendly and all inclusive. Just using the same Inner Circle structure ($20/month) and probably make a mint.
Just make your own derivative program and give it a cool name and fill it full of success stories and marketing. That's what Medhi did.
In fact, I'll do it for you:
Pinklifts, a powerlifting and introductory strength program for women!
All sets are done as 4 sets of 6 reps in the following manner:
If you are lifting 100 pounds:
Set 1: 50% ( 50 pounds )
Set 2: 75% ( 75 pounds)
Set 3 100% 100 pounds
Set 4 100% 100 pounds
Increase lower body weight by 5 pounds each workout.
Increase upper body weight by 2.5 pounds OR one rep by each workout if you don't have fractional plates.
Workout A:
Bench Press
Deadlift
Leg curls 3x10 light weight OR lunges 3x10 bodyweight
Workout B:
Overhead press
Squat
Pendlay Rows
Work out 3 times a week, every other day. This program is advantageous because of the more steady progression, especially in upper body lifts, and increased recovery versus programs designed for stinky hairy men.
That's our first marketing tie-in. Though my wife hates pink and I know she is not alone.0 -
I highly recommend You Are Your Own Gym (YAYOG) by Mark Lauren. There is a book and an app for the phone that goes with it. After following it for 4 months, I cannot imagine myself ever going to the gym again or ever buying any weights. Your body and its own weight is the best tool you can use. It has completely transformed my body which I never achieved before while going to Body Pump, lifting heavy weights, etc. It's also only around 30 minutes a day 4-5 days a week.0
-
I've been doing Live Fit Trainer. Love it!! It's teaching me a lot and starting to see some results.0
-
Okay, I will say I'm 43 and my husband was a personal trainer...
I was in the military, so I went to boot camp
I trained in Shaolin Kempo and was an instructor for a while
I was on eDiets for a year or more
Jillian Michaels website for about 3-4 months
I have used the Tough Mudder Boot Camp workouts
as well as
Hal Higdon's training for a Half marathon
and training from the book "Road Racing for Serious Runners"
I create my own circuit training that is full body training plans (1 week at a time/ 3 day plan); they all include chest, back, legs, glutes, shoulders, and arms.
There are usually 5 circuits w/2 weight exercises and a cardio (usually a plyometric)
Each day has a focus (legs; chest/back or shoulders)
I also try to incorporate different exercises for each body part in order to train each muscle for a body part (ie. upper chest, middle chest, lower chest; legs: quads, hamstrings, abductors, adductors, inner, outer and middle calves)
If you've done enough programs you should be able to come up with your own without buying another program.0 -
I completed LiveFit last year and saw huge gains in both strength and LBM. There's a little more info on my profile if you're interested. I'm not following a program now, just doing my own thing, but much of what I do now is taken from LiveFit. I followed the diet pretty closely and I know that is hugely important, but it almost made me obsessive over food to the point that I felt extreme guilt over a cheat meal every couple weeks. There was NO moderation in the program at all (I suppose I could have relaxed on the nutrition portion). Phases 2 and 3 are VERY time consuming and were taking me about 1.5 hours per day/6 days per week. I have to say though, it was a great program and I no doubt I'm in the best shape of my life at age 32!!0
-
Well maybe we can make it a badass hot pink with zebra stripes or a skull and crossbones.
That's our first marketing tie-in. Though my wife hates pink and I know she is not alone.I'll join that! Especially if part of the PinkLift program also includes eating PinkBerry0 -
New Rules!! ALmost have done them all except the original and the new supercharged LOVE THEM!0
-
I'm doing Nia Shanks KISS Total Body. I love it !0
-
I am glad the OP posted this! I have been wanting to know myself - wanting to start lifing and not knowing where to start - many great answers and good references! 0
-
i use all of the compound lifts in strong lifts but I have also added accessory work.0
-
I'm currently using Wendler 5/3/1 plus Big But Boring. It's more effective for an intermediate lifter.
I wouldn't recommend it for a total beginner / someone who is used to things like chalean or p90x.
but you asked so.
I really love it so far. In and out of the weight room in about an hour, 4 days a week.
Really loved the 5 sets of 10 deadlifts @ 135 yesterday. Hoooooah!
you can get an outline at strstd.com
I do the same. Sometimes I add in additional accessory lifts.0 -
stronglifts 5x5. i'm a 23 year old female, started last december. 3x a week.
just a few minutes ago i was admiring my cut physique! oblique ab lines, tight waist, some guns, and clear muscles when I flex my legs.
i love lifting.
I started Strong Lifts 3 weeks ago and love it. There's a group here for women doing it. I like that's it's simple (not easy)...just 3 compound lifts per workout. I can feel a difference already in my progress.
Separately, I do run 3 days a week-9 to 20 miles a week. Training for a 10k and half-marathon later this year.0 -
Well maybe we can make it a badass hot pink with zebra stripes or a skull and crossbones.
That's our first marketing tie-in. Though my wife hates pink and I know she is not alone.I'll join that! Especially if part of the PinkLift program also includes eating PinkBerry
3 things.
1) Gallon of pinkberry a day. (GOPAD instead of GOMAD.)
2) Pink is ironic, to break down gender stereotypes.
3) Once a month you take a 3 day deload cycle, have a good cry after each workout, and get a gallon of ice cream. Also, you don't have to weigh in that week.0 -
Question for those doing stronglifts - do you go to the gym? We can't afford a gym right now and the heaviest weight I have are 10lb dumbbells. Is there anyone strength training at home and if so, what weights are you using? Thought about buying those adjustable one's but they are expensive!
I went ahead and invested in the equipment you need at home to do this program ( I don't like gyms and felt it was worth the money to build my own gym):
Olympic barbell and 300lb weight set
Flat bench
Power squat rack.
The Strong Lifts program can't really be done with dumb bells, though I know there are plenty of other programs that make great use of dumb bells.0 -
lol so did I - too much ranting...I just started Stronglifts 5x5 on Monday.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
It amazes me how many women do Stronglifts and how completely Mehdi ignores them. He's leaving a ton of money on the table by focusing on men and excluding women.
Seriously, he is a jerk. I unsubscribed from his email list.
doing NROL4W for now, thinking of changing the routine a bit and make it my own. i also didn't want to give up running, so i run one day, lift the next, rest when needed...0 -
Well maybe we can make it a badass hot pink with zebra stripes or a skull and crossbones.
That's our first marketing tie-in. Though my wife hates pink and I know she is not alone.I'll join that! Especially if part of the PinkLift program also includes eating PinkBerry
3 things.
1) Gallon of pinkberry a day. (GOPAD instead of GOMAD.)
2) Pink is ironic, to break down gender stereotypes.
3) Once a month you take a 3 day deload cycle, have a good cry after each workout, and get a gallon of ice cream. Also, you don't have to weigh in that week.
Hahaha, I love this! #3 is so perfect.0 -
Question for those doing stronglifts - do you go to the gym? We can't afford a gym right now and the heaviest weight I have are 10lb dumbbells. Is there anyone strength training at home and if so, what weights are you using? Thought about buying those adjustable one's but they are expensive!
I bought an inexpensive bench and barbell set at Sears. and added more plates as needed. If I was going to do it over again, I would have been more patient about looking on craigslist for used weights and bench, because the bench I got doesn't quite "fit" me. It's a tad too high, and the uprights are a little too close together. I can still get the job done, though, and that's all that counts.
Also, I don't think I ever read any of Mehdi's emails or PDFs anyway. I downloaded the spreadsheet, and just went by the group on here.0 -
OK, feeling foolish. What are stronglifts? I'd appreciate knowing; thanks.0
-
OK, feeling foolish. What are stronglifts? I'd appreciate knowing; thanks.
It's a specific weightlifting program. You can get the PDF of the program for free here:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
There's also a group here of women that do/did the program. They have a fantastic summary of it. I didn't even finish the PDF, just check with the summary to get myself started.
http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women0 -
I just started Stronglifts 5x5 on Monday.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
It amazes me how many women do Stronglifts and how completely Mehdi ignores them. He's leaving a ton of money on the table by focusing on men and excluding women.
Exactly!!! I had to block his annoying emails too0 -
I do the Funcercize Beginners Workout with trainer Sunshine and I love it, but I also lift much heavier stuff ( hay bales, feed sacks, bags of mulch, pitchforkfuls of manure) as daily living.0
-
I generally work a push/pull/lower split. cardio twice a week, PRs every month or two. The question is not what lifting regimen you use, but rather what lifting regimen you can surely and quickly progress upon.
i care almost zero about compound vs isolation. as long as progression reigns.0 -
I read Sronglifts, then started with New Rules. Currently I am doing Bret Contreras Strong Curves program. It consists of squat, DL, OHP, bench, and rows with glute-specific lifts like hip thrusts and glute lifts. It is actually not as complicated as some of the New Rules books.0
-
I highly recommend You Are Your Own Gym (YAYOG) by Mark Lauren. There is a book and an app for the phone that goes with it. After following it for 4 months, I cannot imagine myself ever going to the gym again or ever buying any weights. Your body and its own weight is the best tool you can use. It has completely transformed my body which I never achieved before while going to Body Pump, lifting heavy weights, etc. It's also only around 30 minutes a day 4-5 days a week.
I'm with you on this one. As a practitioner of Yoga, I find machines and free weights even just do not train my muscles in the way I need them for yoga poses that are off centre - one legged poses etc - or hand balances (Crow, Handstand etc). I need a combination of strength and employment of the central nervous system that will enable me to handle my own bodyweight rather than an eternal resistance.
Each to their own and the right tool for the job.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 424 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions