starting over advice

T0M_K

I did a quick search and didn't really see what i thought i was looking for.

I"m looking for a program to follow for building muscle that can be one with free weights/dumbbells or machines. for now a 3 days a week program that i can track via my phone or something. not necessarily looking to get massive strength, but some strength and adding some muscle definition.

any thoughts are appreciated. I've been told Stronglifts 5x5 is good but also after researching have discovered that you plateau pretty quick adding 5 lbs each time.

sutibo

I've messed around with machines and dumbells before and didn't really get anywhere - I didn't really know what I was doing and felt very self conscious in the gym.

A few years ago I did SL 5x5 and thought it was great. I knew exactly what to do each day, I saw progression and I felt like I had a programme that was working. During the time I did it though there was definite progression - if I wasn't adding weight each session I was adding reps - and I was getting stronger.

My problem was that I only had dumbells and machines and I soon reached the limit of the dumbells so I couldn't follow the progression anymore and had to try other things and lost the simplicity of 5x5 and then got a bit lost/moved house/jobs/etc..

I'm now trying "You Are Your Own Gym" as I've moved jobs and again the onsite gym only has a few dumbells and a few machines and I prefer to do the compound moves. So instead of doing 5x5 knowing that I can't follow it properly I'm going withe bodyweight exercises - I've got plenty of bodyweight to lift.

SezxyStef

Tomk652015 wrote: »

I did a quick search and didn't really see what i thought i was looking for.

I"m looking for a program to follow for building muscle that can be one with free weights/dumbbells or machines. for now a 3 days a week program that i can track via my phone or something. not necessarily looking to get massive strength, but some strength and adding some muscle definition.

any thoughts are appreciated. I've been told Stronglifts 5x5 is good but also after researching have discovered that you plateau pretty quick adding 5 lbs each time.

1. Are you in a cut or bulking? If a cut it's hard to build muscle in a deficit unless you are obese, new to lifting or young male full of testosterone or if the cut is so small it's a recomp.
2. Muscle definition comes from losing the fat over the muscle.
3. SL is a great starter program and it took me a good year to plateau when I did it...mind you if I did stall on a lift I used 2.5lbs weights and partial plates to add in for the next round.

T0M_K

well, i'd like to lose about 10 to 15lbs. i'm 51 yrs old. I've lost 20 and just need to get weight training into my routine. I've read that 5x5 builds strength but also seem to be hearing about there being a difference between gaining strength and building muscle. its a bit confusing at this point in my research to me.

I guess i'd classify this as a cut but seems strange to say when, while i have some muscle, (as i've lifted in the past and have been athletic) i feel like i'm not "cut" material because i've not been lifting. i have done some pushups( i can crank out 3 or 4 sets of 25ish) and can get a couple sets of 2 or 3 pullups and have done planks to about 90 seconds.

T0M_K

ok so no other thoughts i guess?

SezxyStef

Tomk652015 wrote: »

well, i'd like to lose about 10 to 15lbs. i'm 51 yrs old. I've lost 20 and just need to get weight training into my routine. I've read that 5x5 builds strength but also seem to be hearing about there being a difference between gaining strength and building muscle. its a bit confusing at this point in my research to me.

I guess i'd classify this as a cut but seems strange to say when, while i have some muscle, (as i've lifted in the past and have been athletic) i feel like i'm not "cut" material because i've not been lifting. i have done some pushups( i can crank out 3 or 4 sets of 25ish) and can get a couple sets of 2 or 3 pullups and have done planks to about 90 seconds.

A cut is just losing weight.

5x5 does build strength and as mentioned hard to build muscle on a deficit...not impossible but hard.

there is a difference between strength and building muscle yes. Building muscle people typically do a bulk which is just eating over maintenance, using the right nutrition, and doing a progressive load lifting program to build the muscle...so you are purposefully gaining weight...some of it's muscle some of it's fat.

Then you cut again...to reveal the new muscle...but...

yes but if you just want to see existing muscle you lose the fat covering it and do a strength building program to help keep the muscle as you lose mainly fat.

Make sure you get in lots of protein, stay in a deficit and do your lifting program and before you know it you got the look you want...then decide if you want bigger muscles.

tulips_and_tea

Everyone is different so just because some people plateau quicker than others on SL doesn't mean it's not worth a try. Also, body weight exercises as @sutibo mentioned are great to do.

Considering you already do push-ups and pull-ups I'd think a more challenging program may be better for you. Have you looked at all the workout plans on bodybuilding.com? Tons of good info there.

BillMcKay1

Tomk652015 wrote: »

I did a quick search and didn't really see what i thought i was looking for.

I"m looking for a program to follow for building muscle that can be one with free weights/dumbbells or machines. for now a 3 days a week program that i can track via my phone or something. not necessarily looking to get massive strength, but some strength and adding some muscle definition.

any thoughts are appreciated. I've been told Stronglifts 5x5 is good but also after researching have discovered that you plateau pretty quick adding 5 lbs each time.

Big fan of stronglifts. IDK about plateauing real quick. When i did it 4 years ago I did 24 weeks of it got to 350lb deads and 315lb squats and the only thing I ever had to deload on was overhead press at around 160lbs. Those *kitten* get heavy quickly. This was all at a caloric deficit as I lost 30lbs of fat and put on 10 lbs of muscle while doing it.

They have a great app now (which they didn't back then). I Just started lifting again a couple weeks ago and it feels like coming home. It's simple, easy to follow, you know exactly what you are doing every session.

Starting Strength, Wielder's 5-3-1 and Icecream fitness are all good novice programs.

If you are looking to shed some weight at the same time, the caloric deficit is going to hamper you gains a bit, but unless you are already squatting 225+ and deadlifting 300 lbs it will be some time before even lifting on a deficit is going to impact your strength gains.

I will add the "cut" look you are talking comes from the kitchen as much as anything. Novice lifting is about building a foundation of strength. That strength comes from building muscle. The classic compound lifts are the timeless lifts for building strength and muscle. Squats,deadlifts,rows, overhead or military press, flat bench press.

Now, if you want to look like Arnie in his prime that's a whole other story. But even that story started with those basic lifts. Arnie in his prime could squat 545 lbs and deadlift over 700.

quiksylver296

I didn't plateau quickly on Stronglifts. I worked it for about 8 months before moving on to an Intermediate program just this week. I gained lots of strength and improved immensely on all my lifts. The app is free, so even if you did "plateau quickly," you aren't out any money.

I would highly recommend Stronglifts to anyone. I loved it. The app made it easy to track, the three days a week and about 45 minutes per session fit it easily into my life.

T0M_K

BZAH10 wrote: »

Everyone is different so just because some people plateau quicker than others on SL doesn't mean it's not worth a try. Also, body weight exercises as @sutibo mentioned are great to do.

Considering you already do push-ups and pull-ups I'd think a more challenging program may be better for you. Have you looked at all the workout plans on bodybuilding.com? Tons of good info there.

i have and i have this goofy mentality that i want to do this "right" and not waste my effort but i'm smart enough to know there is nothing perfect out there. and truth be told, a little intimidated by the fact that i will be starting out with low weight while all the studs are tossing around the big plates. i can get over that cuz i'm 51 and deep down, i don't give a sh|t..the issue is picking the program that looks comfortable (not in challenge) to manage being fairly new the weight room. not like i can just jump on a squat rack and feel comfortable the first time doing it. sooo trying to look at the exercises in the programs to see if they are ones i feel like i can actually do the proper form on and stuff. While a lot is good, a lot of choices is sometimes paralyzing. *edit typo*

SezxyStef

Tomk652015 wrote: »

BZAH10 wrote: »

Everyone is different so just because some people plateau quicker than others on SL doesn't mean it's not worth a try. Also, body weight exercises as @sutibo mentioned are great to do.

Considering you already do push-ups and pull-ups I'd think a more challenging program may be better for you. Have you looked at all the workout plans on bodybuilding.com? Tons of good info there.

i have and i have this goofy mentality that i want to do this "right" and not waste my effort but i'm smart enough to know there is nothing perfect out there. and truth be told, a little intimidated by the fact that i will be starting out with low weight while all the studs are tossing around the big plates. i can get over that cuz i'm 51 and deep down, i don't give a sh|t..the issue is picking the program that looks comfortable (not in challenge) to manage being fairly new the weight room. not like i can just jump on a squat rack and feel comfortable the first time doing it. sooo trying to look at the exercises in the programs to see if they are ones i feel like i can actually do the proper form on and stuff. While a lot is good, a lot of choices is sometimes paralyzing. *edit typo*

Go with Stronglifts...for sure...ask for help from the guys they would be more than helpful I am sure.

Stronglifts has a website too with videos...that's how I learned some of the lifts like Deadlift..

T0M_K

Thank you Stef. tonight is the night. i'll give it a go.

BillMcKay1

Tomk652015 wrote: »

BZAH10 wrote: »

Everyone is different so just because some people plateau quicker than others on SL doesn't mean it's not worth a try. Also, body weight exercises as @sutibo mentioned are great to do.

Considering you already do push-ups and pull-ups I'd think a more challenging program may be better for you. Have you looked at all the workout plans on bodybuilding.com? Tons of good info there.

i have and i have this goofy mentality that i want to do this "right" and not waste my effort but i'm smart enough to know there is nothing perfect out there. and truth be told, a little intimidated by the fact that i will be starting out with low weight while all the studs are tossing around the big plates. i can get over that cuz i'm 51 and deep down, i don't give a sh|t..the issue is picking the program that looks comfortable (not in challenge) to manage being fairly new the weight room. not like i can just jump on a squat rack and feel comfortable the first time doing it. sooo trying to look at the exercises in the programs to see if they are ones i feel like i can actually do the proper form on and stuff. While a lot is good, a lot of choices is sometimes paralyzing. *edit typo*

Honestly, the great thing about Stronglifts is starting with an empty bar gives you time at low weight to get comfortable with the lift mechanics and your form. Rather than tossing a couple plates on and injuring yourself, you start lift, focus on form and feel. As you progress in your comfort level with the mechanics you are also progressing in the weights.

I had always avoided squats and if I did them I did them on the smith machine because I was nervous. By the time I was at 135lbs I felt right at home in the rack.

My wife has started the 5x5 program with me this time and she's at 60lbs today for her squats and doing them like a champ.

T0M_K

Thank you all contributors. much appreciated. for realz.

singletrackmtbr

I know people think everyone is staring at them in the gym, but honestly unless you're doing some ridiculous exercises that people feel the need to secretly film and put up on social media, you're safe.

https://www.youtube.com/watch?v=in1hwXytpfM

Focus on your goals. Keep it simple for now. Get stronger in basic lifts. Make good food choices to fuel your workouts. Although I haven't done 5x5, I've heard enough to know it helps alot of people get started and get strong.

I'm a big fan of HIIT for your specific goals. It's only part of my program, as I do believe true strength training should be part of everyone's program. That said, a program like Insanity will get you doing tons of explosive squats, pushups, tricep dips, shoulder work, It will bump up your cardio and help you shed some pounds. You can do it at home, so no worries about the gym.

T0M_K

singletrackmtbr wrote: »

I know people think everyone is staring at them in the gym, but honestly unless you're doing some ridiculous exercises that people feel the need to secretly film and put up on social media, you're safe.

https://www.youtube.com/watch?v=in1hwXytpfM

Focus on your goals. Keep it simple for now. Get stronger in basic lifts. Make good food choices to fuel your workouts. Although I haven't done 5x5, I've heard enough to know it helps alot of people get started and get strong.

I'm a big fan of HIIT for your specific goals. It's only part of my program, as I do believe true strength training should be part of everyone's program. That said, a program like Insanity will get you doing tons of explosive squats, pushups, tricep dips, shoulder work, It will bump up your cardio and help you shed some pounds. You can do it at home, so no worries about the gym.

lmao. that was epic. I need one of those dudes in my gym. i'd feel like a rockstar roflmao.

T0M_K

So if you can help here. On the stronglifts 5x5. it has me starting at basically just the bar for weight, this is in the app, except for rows where it has just 55lbs so the bar isn't laying flat on the ground. I did this last night...obviously was very easy and not taxing to do. should i just roll with it or should i increase this starting out weight a little to make it more challenging?

Thanks

kendahlj

I'm just getting started. I am cutting and wanted a weights program so I won't lose muscle. I'm obese and have a lot to lose. I read everything and looked at all the beginner and novice programs and the one I'm going with is Push/Pull/Legs. It offers a lot of flexibility of what you can do, so you can adjust it to your needs. It's written a six day program but I'm doing it MWF. Good luck!

singletrackmtbr

I've never done 5*5 but if you aren't struggling at all by the 4th and 5th sets and your form is dialed in I would probably increase.

I'm guessing the light weight to start is to make sure you get the form right before things get heavy.

T0M_K

singletrackmtbr wrote: »

I've never done 5*5 but if you aren't struggling at all by the 4th and 5th sets and your form is dialed in I would probably increase.

I'm guessing the light weight to start is to make sure you get the form right before things get heavy.

ya i'm sure. the app should really have an option to set your starting weight so it can then automatically show you your next weight. if i deviate, then i'm forever having to calc the weight..which i can do..just be nice to look at the app and just use the weight it shows. i would suspect that the harm in doing it just from here is that your getting challenged later rather than sooner and perhaps thats not a bad thing anyway. working up slow certainly means less chance for injury.

SezxyStef

Tomk652015 wrote: »

So if you can help here. On the stronglifts 5x5. it has me starting at basically just the bar for weight, this is in the app, except for rows where it has just 55lbs so the bar isn't laying flat on the ground. I did this last night...obviously was very easy and not taxing to do. should i just roll with it or should i increase this starting out weight a little to make it more challenging?

Thanks

...I didn't. I know I am a rule breaker.

I started with 40lbs with the bar (non oly) on all the upper body lifts and 90 on the lowers...I still didn't stall or have to deload for a long time...keeping in mind being female I upped the upper by 2.5lbs not 5 and lowers by 5 not 10.

T0M_K

SezxyStef wrote: »

Tomk652015 wrote: »

So if you can help here. On the stronglifts 5x5. it has me starting at basically just the bar for weight, this is in the app, except for rows where it has just 55lbs so the bar isn't laying flat on the ground. I did this last night...obviously was very easy and not taxing to do. should i just roll with it or should i increase this starting out weight a little to make it more challenging?

Thanks

...I didn't. I know I am a rule breaker.

I started with 40lbs with the bar (non oly) on all the upper body lifts and 90 on the lowers...I still didn't stall or have to deload for a long time...keeping in mind being female I upped the upper by 2.5lbs not 5 and lowers by 5 not 10.

stef, did you use the App? where you able to update your starting weights?

T0M_K

oh. i got it. #reddit.

RoxieDawn

Pick one!

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

BillMcKay1

Tomk652015 wrote: »

So if you can help here. On the stronglifts 5x5. it has me starting at basically just the bar for weight, this is in the app, except for rows where it has just 55lbs so the bar isn't laying flat on the ground. I did this last night...obviously was very easy and not taxing to do. should i just roll with it or should i increase this starting out weight a little to make it more challenging?

Thanks

I just rolled with it when I restarted even though I used to lift pretty heavy. I went back to empty bar again and working my way up. Yes it will feel light at first, but this is the time to perfect your form and comfort levels with the lifts. It ramps up pretty quick adding 5lbs per session.

I cheated a bit on my squats and deadlifts and after a couple sessions to get the feel back I jumped to 100lbs on squats and 135lbs on the deadlifts. I am very comfortable with the mechanics of the lifts and I hate doing deadlifts where I have to make little weight piles to get the bar in the correct starting position.

Starting light and progressing is what will give you plenty of time without hitting the plateaus you were talking about before. If you jump to where the lifts are already challenging, you will struggle to keep adding weight to the bar.