Free weight routine

Mackinroy
Mackinroy Posts: 12 Member
edited November 2024 in Fitness and Exercise
Hey everyone. I'm looking for a good free weight routine. I'm trying to pack on the pounds and want to throw creatine into my diet. Suggestions on routine or some weights to invest in. Very limited space though. Thanks for your thoughts.

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    edited September 2015
    Get a gym membership?
    • New Rules of Lifting For Women
    • Strong Curves
    • ICF 5x5
    • StrongLifts 5x5
    ___________________________________________
    • caloric surplus of 250/500
    • 0.6-0.8g of protein per lb of body mass
    • 0.4-0.45g of fat per lb of body mass
    • fill rest of calories with carbs
  • taco_inspector
    taco_inspector Posts: 7,223 Member
    Where are you starting from? Stronglifts 5x5 ( http://stronglifts.com/5x5/ ) has a lnog track record of success and is easy to comply with
  • Mackinroy
    Mackinroy Posts: 12 Member
    Should have been more detailed. Right now gym membership isn't an option. Planning and paying for a wedding. I have never really worked out before, but do construction for work so I'm very active with that. Male just trying to get out of the underweight class
  • tomnev1
    tomnev1 Posts: 184 Member
    Started with free weigts - no results. Got trainer who explained that technique has to be very good to get results. Moved me to machines which work the eaxct muscles and reduce the risk of strain. Moved back to free weights after I was happy with technique.
  • hill8570
    hill8570 Posts: 1,466 Member
    Well, if you don't have the $ for a gym membership, you probably don't have the $ for a reasonable set of barbells, either. Might want to look into a bodyweight program, such as "you are your own gym" or "convict conditioning". IMHO, bodyweight conditioning is a lot harder than weight work, but you can get some get some excellent results from it on the cheap.
  • taco_inspector
    taco_inspector Posts: 7,223 Member
    Given your goals, @IsaackGMOON makes an excelent point. You will need to feed your gains no matter the approach you take. You may just be able to change-up your current eating plan to assure sufficient proteins with fats and other fuels to better leverage your daily physical activity.

    What does your intake look like now? -- Back when I was too light, my proteins sucked and I was too heavy on carbs. A little movement toward "real fats" (butter in lieu of margarine; adding avocados & nuts to stuff, etc) , and changing protein sources to assure that I got about 0.8g per pound of lean-body mass made a huge difference for me. (My fat numbers were significantly higher than what @IsaackGMOON has in his post, and they were from a huge variety of sources).

    You can change your eating TODAY, as you continue to look for a progressive overload routine that will work for you, and as @hill8570 posts, bodyweight stuff is by far the most affordable and a good day-one starting place (no entry delay, no up-front costs; it's time to start, right?). I'm coming off of some other issues, but a decent (there are better) free routine can be had from Men's Fitness: http://www.mensfitness.com/training/build-muscle/back-to-basics-the-best-bodyweight-exercises It'll give ya somewhere to start and look back on later!

    Look at your feeding and get yourself into a good surplus so you can gain a little.
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