New to lifting

jeffjeff85

RoyBeck wrote: »

I should add I'm currently in a deficit with 50lbs to lose so not looking to get bigger just condition and retain muscle while I'm losing.

Hey, Roy! Lots of folks don't seem to grasp that weight lifting can be be exercise - not everybody wants to be a "weightlifter". And around here, it appears some have become really good at repeating what they saw somebody say.

If you want to do a few exercises, I would recommend opting for an overhead press, a squat, and some type of row. Those because you want to lose weight, and those will be effective for weight loss. Work a larger muscle through a range of motion, burn more calories.

I wouldn't worry about bicep curls unless you decide you like weight lifting and get into bodybuilding. I promise you can't overhead press without affecting your triceps, and you can't row without benefitting the bicep. And if you're standing all the while, you are working glutes, back and core as you go (calorie burn).

Keep in mind that "progression" can mean more weight, but can also mean more reps, or more sets, or less rest time in between. A couple of 20 lb dumbbells on the front porch can go a LONG way

bioklutz

quiksylver296 wrote: »

nutmegoreo wrote: »

mmapags wrote: »

Will_Workout_for_food wrote: »

mmapags wrote: »

Will_Workout_for_food wrote: »

quiksylver296 wrote: »

Will_Workout_for_food wrote: »

I just started lifting not too long ago. I did stronglifts 5x5, and had made some good gains from there. after I got used to it, I made my own program. stronglifts 5x5 suggests 3 days a week

I did Stronglifts starting out, too. I now have four state powerlifting records. I Stronglifts.

that's awesome. the only thing I don't like about SL is that it doesn't take recovery and actual gains in considerations. it gets pretty difficult to add 5 pounds after every session when you reach a certain weight, or ur max. I lack sleep and occasionally protein so a lot of times I struggle to complete it, and just cause I can, doesn't mean im ready to add another 5 lol.

I haven't looked the program over or awhile but I thought he recommends a deload when that happens.

its possible, but I only dled the app. its a simple app that just tells u to do 3 lifts. u complete it u add 5 pounds for next session. maybe theres a version where its more in depth

Take a look at the program on line. I'm pretty sure you do a deload week when you plateau, then restart progress. Maybe other will chime in on this. @quicksilver296

Yes, the website is more comprehensive, including deloads, form videos and more.

Yes. And I bought fractional plates for when I couldn't go up 5 whole pounds. OHP, I'm looking at you!

I bought the ones linked. Then I could go up a half-pound, if needed.
https://www.amazon.com/CFF-Competition-Rubber-Fractional-Weight/dp/B0158QP2EY/ref=sr_1_2_sspa?ie=UTF8&qid=1534167263&sr=8-2-spons&keywords=fractional+plates+weightlifting&psc=1

I got something similar to this for micro loading, it seemed cheaper than micro plates: https://smile.amazon.com/ID-USS-Flat-Washers-Pack/dp/B00O7S1MTO/ref=sr_1_3?s=industrial&ie=UTF8&qid=1534682769&sr=1-3&keywords=washer+2+ID

ron555bravo

And on top of all the great training advice....remember that the "condition" that you are interested in will be the result of your bodyfat percentage dropping and not just your exercise selection. Muscles are always "toned".....sometimes they are just hiding under our layers of bodyfat. Best of luck!