Weightlifting Programs

Scamd83

Anyone got any decent recommendations? Tried all sorts but all so far have either been boring to me or just not realistic in a gym where all of that needed equipment isn't available. Been doing the beginners on this http://anthonymychal.com/2012/02/solutions-for-the-skinny-fat-ectomorph-part-iii-programming-and-training/ but cannot do the OHP on the second day for some reason as my arms are just so weak then after Monday. Asked here yesterday about crossfit but just got a load of needlessly mocking responses so didn't get anything from that. Hopefully maybe this will get taken a bit more seriously.

GradatimFerociter

What exactly are you trying to achieve? There are myriad beginner routines that you are unlikely to have tried. If you are looking for something with a little more variating than the oft suggested programmes then consider something like All Pro's (forum.bodybuilding.com/showthread.php?t=169172473) or perhaps WS4SB.

As long as you have some form of built-in progression you will be moving in the right direction.

As for crossfit, people mock it partly because it commonly has people doing some pretty amusing looking things and partly because mocking it is the cool thing to do. If you want to join a crossfit group then give it a try; it may not be optimal for your goals, or particularly cost effective, but if you can avoid injury it would be very hard to not get steadily stronger and fitter by doing it.

JamBlaze

I like the Stronglifts 5x5 program (all compound moves), because there are only 5 moves to learn so it is pretty straightforward. Also, not a huge amount of equipment required.

xbowhunter

JamBlaze wrote: »

I like the Stronglifts 5x5 program (all compound moves), because there are only 5 moves to learn so it is pretty straightforward. Also, not a huge amount of equipment required.

Ditto!

I like a simple routine that I can follow & know exactly what I am doing when I get to the gym...

Scamd83

@GradatimFerociter Fat loss currently. I adjusted that program I linked to from higher reps to lower reps for the main lifts.

HeartIcare

Scamd83 wrote: »

Anyone got any decent recommendations? Tried all sorts but all so far have either been boring to me or just not realistic in a gym where all of that needed equipment isn't available. Been doing the beginners on this http://anthonymychal.com/2012/02/solutions-for-the-skinny-fat-ectomorph-part-iii-programming-and-training/ but cannot do the OHP on the second day for some reason as my arms are just so weak then after Monday. Asked here yesterday about crossfit but just got a load of needlessly mocking responses so didn't get anything from that. Hopefully maybe this get taken a bit more seriously.

Have a look at jefit.com workout routines, I've downloaded the android app myself and am using two programs to use at the gym for quite some time. They have a huge collection for all levels and activity's, with visuals explanation of how-to exercise correctly, furthermore it keeps track of your complete body and exercises results.

jemhh

* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Juggernaut 2.0 - http://www.jtsstrength.com/store/the-juggernaut-method-2-0/
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* Stronglifts - http://stronglifts.com/

Scamd83

women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.

That made me laugh on an otherwise frustrating day.

Thanks for all of the suggestions everyone, if I don't finally find a plan I want to stick with from any of this, I'm going to hit myself with a dumbbell repeatedly.

GradatimFerociter

Scamd83 wrote: »

@GradatimFerociter Fat loss currently. I adjusted that program I linked to from higher reps to lower reps for the main lifts.

Presumably you are operating in a calorie deficit also then. Essentially the best routine will be the one you can stick to as the important concept here is progressive overload. I know that people get pretty good mileage out of All Pro's (the first one I mentioned) on a cut due to the dual factor progression providing very steady increases in reps/weight. Maybe give it a try and see how it works for you.

MartialPanda

Bodyspace is a great app that works with bodybuilding.com. I use bodybuilding.com to find a program I like that I can be consistent with and then use the app to track what i'm doing.

cwolfman13

Scamd83 wrote: »

@GradatimFerociter Fat loss currently. I adjusted that program I linked to from higher reps to lower reps for the main lifts.

Try to disassociate your weight loss/fat loss goals with your fitness goals. Exercise in general is only going to help with fat loss in so much as it increases your energy expenditure...but fat loss ultimately comes down to consuming less energy than you expend...there is not magical workout or lifting routine for this particular goal.

Different lifting routines are going to target different goals. For example, a 5x5 program like StrongLifts is basically an good introduction to power lifting...the primary objective of the program is building strength very efficiently. Low rep "heavy" programs are geared towards strength objectives. Moderate weight with moderate reps (8-12) are geared more towards hypertrophy and general fitness...low weight, high rep routines are geared towards muscular endurance and stamina.

I personally train in cycles and work in a variety of rep ranges with compound and Olympic movements being the foundation of my program.

GradatimFerociter

cwolfman13 wrote: »

Scamd83 wrote: »

@GradatimFerociter Fat loss currently. I adjusted that program I linked to from higher reps to lower reps for the main lifts.

Try to disassociate your weight loss/fat loss goals with your fitness goals. Exercise in general is only going to help with fat loss in so much as it increases your energy expenditure...but fat loss ultimately comes down to consuming less energy than you expend...there is not magical workout or lifting routine for this particular goal.

Different lifting routines are going to target different goals. For example, a 5x5 program like StrongLifts is basically an good introduction to power lifting...the primary objective of the program is building strength very efficiently. Low rep "heavy" programs are geared towards strength objectives. Moderate weight with moderate reps (8-12) are geared more towards hypertrophy and general fitness...low weight, high rep routines are geared towards muscular endurance and stamina.

I personally train in cycles and work in a variety of rep ranges with compound and Olympic movements being the foundation of my program.

This is absolutely good advice, but it is important to add that having more lean tissue/muscle mass will generally result in a higher resting "metabolism" and thus higher daily energy expenditure which will enable somebody to lose weight at an enhanced rate and, later, to maintain their weight while being able to eat a larger amount of calories.

It certainly isn't necessary to lift at all to lose weight, but I think that it is broadly advisable that people do.

Scamd83

@cwolfman13 @GradatimFerociter Yeah, I know. Calorie deficit is everything. But when I'm cutting I try to make sure the workout plan I'm doing doesn't place too many demands on my presumably reduced ability to recover so when I speak of a training plan for fat loss I mean a plan that helps me keep as much lean mass as possible and prevents me from doing more than is needed. So I've sort of guessed low reps on compound lifts is best to achieve that whilst cutting. But interesting that people get by okay on the higher reps on All Pro.

jemhh

Scamd83 wrote: »

@cwolfman13 @GradatimFerociter Yeah, I know. Calorie deficit is everything. But when I'm cutting I try to make sure the workout plan I'm doing doesn't place too many demands on my presumably reduced ability to recover so when I speak of a training plan for fat loss I mean a plan that helps me keep as much lean mass as possible and prevents me from doing more than is needed. So I've sort of guessed low reps on compound lifts is best to achieve that whilst cutting. But interesting that people get by okay on the higher reps on All Pro.

All Pro's total volume is similar to SL, which many use while cutting. You're ranging from 8 to 12 reps with a heavy, medium, and light day. It is definitely doable while eating in a deficit.

Scamd83

@jemhh Very good to know, thank you.

middlehaitch

I gave just finished my 2nd round of All Pro. I liked the rep progression before weight progression as I was working on my own and felt more confident when moving to a higher weight with low reps.

I am not up to a barbell for all moves so sub in hand weights and body bars. It works well for me.

If the weight is too heavy for the OHP, drop it until you are comfortable with your form, then increase it slowly.

Cheers, h.

Oh and if you want to do cross fit, do it.
As the saying goes- the best exercise is the one you will stick with.

2manyhats

This may just rate as my favorite new thread! I am looking for a new program. Haven't lifted much for 4 weeks and also stopped losing weight. Can't wait to get home tonight and check these links out! Thank you!!!!