Lifting: Full Body Workouts--> Have any?

andreabrabham
andreabrabham Posts: 116 Member
in Fitness and Exercise
I really want to lift weights and lower my bf % but I dont know where to start. Most plans that I come across are split into days for certain parts of the body. i would rather do full body workouts for 4 days a week. I am definitely a beginner and really could use help. Also, should I incorporate cardio?
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Replies

  • JNick77
    JNick77 Posts: 3,783 Member
    I really want to lift weights and lower my bf % but I dont know where to start. Most plans that I come across are split into days for certain parts of the body. i would rather do full body workouts for 4 days a week. I am definitely a beginner and really could use help. Also, should I incorporate cardio?

    Wow, I'm surprised there hasn't been an influx of StrongLifts 5x5 and Starting Strength disciples chiming in already. Since you're a beginner and you sound like you could benefit from learning the movements and progressing from there, StrongLifts 5x5 is probably the right routine for you. Just Google it and the website has all the information you need and I think it has videos on the exercises as well. Make sure your diet is straight and you get adequate protein. Good luck!
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Check out All Pro's Beginner Routine on the bodybuilding.com forums. It's three days a week, but a good, basic program. You might also like Strong Curves. It's different exercises each workout, but total body each time, it looks like. I'm actually starting it Monday.
  • rileysowner
    rileysowner Posts: 8,316 Member
    Stronglifts 5x5 is a really good starting routine. Starting Strength is also good. Some people really like New Rule for Lifting for Women. I personally think Stronglifts 5x5 is a very good basic program because it focuses on a handful of compound lifts that will work your would body and it has a very straight forward process of progression, that is, how you proceed in increasing the weight you lift.
  • timbrom
    timbrom Posts: 303 Member
    I'm going to put in my plug for Starting Strength. I started with Stronglifts 5x5, but bought Starting Strength about a month in and wish I had bought it sooner. Stronglifts 5x5 pretty much gives you the bare minimum you need to move forward without completely screwing yourself up. Starting Strength is a 374 page textbook on all of the ins and outs of the five big lifts (Squat, Overhead Press, Deadlift, Power Clean and Bench Press), plus assistance work, plus some discussion on programming.
  • juliewatkin
    juliewatkin Posts: 764 Member
    Strong lifts is a great place to start. I started there years ago. A site that I also love and got me started is http://www.stumptuous.com/. They have a ton of information as well as tips on form for compound lifts for beginners. It also has a lot of information specific to women.
  • juliewatkin
    juliewatkin Posts: 764 Member
    I'm going to put in my plug for Starting Strength. I started with Stronglifts 5x5, but bought Starting Strength about a month in and wish I had bought it sooner. Stronglifts 5x5 pretty much gives you the bare minimum you need to move forward without completely screwing yourself up. Starting Strength is a 374 page textbook on all of the ins and outs of the five big lifts (Squat, Overhead Press, Deadlift, Power Clean and Bench Press), plus assistance work, plus some discussion on programming.

    Sometimes the basics is the place to start. 374 pages of ins and outs would have killed it for me. Any detailed discussions of programming when I was a beginner, would have been met with a 'wut?"
  • auria17
    auria17 Posts: 94 Member
    Hey,

    I have been on this program for almost a year. It is full body, can be done at home or gym with mostly free weights, beginner to advanced. You just missed the last transformation contest but the program can be started at any time. I love it because it is based on shape instead of such a large focus on the scale. check it out venusindex.com
  • andreabrabham
    andreabrabham Posts: 116 Member
    Thanks everyone. i will look into all of your recommendations.
  • dafoots0911
    dafoots0911 Posts: 347 Member
    I'm going to put in my plug for Starting Strength. I started with Stronglifts 5x5, but bought Starting Strength about a month in and wish I had bought it sooner. Stronglifts 5x5 pretty much gives you the bare minimum you need to move forward without completely screwing yourself up. Starting Strength is a 374 page textbook on all of the ins and outs of the five big lifts (Squat, Overhead Press, Deadlift, Power Clean and Bench Press), plus assistance work, plus some discussion on programming.

    Sometimes the basics is the place to start. 374 pages of ins and outs would have killed it for me. Any detailed discussions of programming when I was a beginner, would have been met with a 'wut?"
    I agree Stronglifts 5x5 is the way to go IMHO. There is a group here on MFP if you want to check it out which would probably answer all of your questions. I have the book Starting Strength and found it to be very detailed and great...if you're a physicist. I just think it would discourage a beginner unless you can comprehend all the scientific details of why lifts should be done a certain way. Starting Strength is a great program, but the book can be overwhelming.
  • SemperAnticus1643
    SemperAnticus1643 Posts: 703 Member
    bump
  • dafoots0911
    dafoots0911 Posts: 347 Member
    I really want to lift weights and lower my bf % but I dont know where to start. Most plans that I come across are split into days for certain parts of the body. i would rather do full body workouts for 4 days a week. I am definitely a beginner and really could use help. Also, should I incorporate cardio?
    Stronglifts 5x5 for women is the name of the group.
  • HRCephei36
    HRCephei36 Posts: 26
    Look into 8 count bodybuilders. And yes, run.
  • timbrom
    timbrom Posts: 303 Member
    I'm going to put in my plug for Starting Strength. I started with Stronglifts 5x5, but bought Starting Strength about a month in and wish I had bought it sooner. Stronglifts 5x5 pretty much gives you the bare minimum you need to move forward without completely screwing yourself up. Starting Strength is a 374 page textbook on all of the ins and outs of the five big lifts (Squat, Overhead Press, Deadlift, Power Clean and Bench Press), plus assistance work, plus some discussion on programming.

    Sometimes the basics is the place to start. 374 pages of ins and outs would have killed it for me. Any detailed discussions of programming when I was a beginner, would have been met with a 'wut?"

    You probably shouldn't read the whole thing cover to cover in one go, I'll grant you that. However, I found the descriptions in Stronglifts to be incomplete. My form and understanding of the lifts improved greatly after reading Starting Strength. Just my 2 cents.
  • timbrom
    timbrom Posts: 303 Member
    Look into 8 count bodybuilders. And yes, run.

    Cardio can really interfere with weight training. If you really, really, really love running, and you're OK with it interfering with your ability to follow a program like Stronglifts or Starting Strength, then you can make that decision. If not, just lift.
  • juliemouse83
    juliemouse83 Posts: 6,663 Member
    I started out with StrongLifts, as well, simply because too much information is/was a problem for me. I like to kind of EASE into something new, and having been kind of intimidated by "weights," it was the right place to start. So glad I did, as I have found something fitness-related that I am actually PASSIONATE about, LOL... :tongue:
  • kit_katty
    kit_katty Posts: 992 Member
    Look into 8 count bodybuilders. And yes, run.

    Cardio can really interfere with weight training. If you really, really, really love running, and you're OK with it interfering with your ability to follow a program like Stronglifts or Starting Strength, then you can make that decision. If not, just lift.

    I generally feel that some cardio is always good, it accomplishes things that lifting doesn't do. It specifically trains the heart which is always a good thing! :flowerforyou:
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    I really want to lift weights and lower my bf % but I dont know where to start. Most plans that I come across are split into days for certain parts of the body. i would rather do full body workouts for 4 days a week. I am definitely a beginner and really could use help. Also, should I incorporate cardio?

    Honestly, it doesn't have to be any more complicated than StrongLifts or Starting Strength. Small number of compound lifts, 2x or 3x a week, super easy to track, and will allow a beginner to make huge strides.

    And yes, absolutely do cardio, too. For me, I just hop in the pool and do 40 minutes of laps after the weights. But pretty much anything will work.
  • jess7386
    jess7386 Posts: 477 Member
    bumping for me!
  • ELCABRA
    ELCABRA Posts: 50 Member
    http://stronglifts.com/strength-training-for-women/ here you go my dear and there is also a group on here in community called Stronglifts for Women which should provide you with a ton of information to get you well on your way. Good luck momma!!!
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    I'm going to put in my plug for Starting Strength. I started with Stronglifts 5x5, but bought Starting Strength about a month in and wish I had bought it sooner. Stronglifts 5x5 pretty much gives you the bare minimum you need to move forward without completely screwing yourself up. Starting Strength is a 374 page textbook on all of the ins and outs of the five big lifts (Squat, Overhead Press, Deadlift, Power Clean and Bench Press), plus assistance work, plus some discussion on programming.

    Sometimes the basics is the place to start. 374 pages of ins and outs would have killed it for me. Any detailed discussions of programming when I was a beginner, would have been met with a 'wut?"

    You probably shouldn't read the whole thing cover to cover in one go, I'll grant you that. However, I found the descriptions in Stronglifts to be incomplete. My form and understanding of the lifts improved greatly after reading Starting Strength. Just my 2 cents.

    This exactly for me.
  • JNick77
    JNick77 Posts: 3,783 Member
    Honestly, I wouldn't recommend Rip's book on form either as some of what he teaches is a little suspect as well. The best videos or tutorials I've seen are on YouTube and they're called,

    1. So You Think You Can Bench Press
    2. So You Think You Can Squat
    3. So You Think You Can Deadlift
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Bump.
  • Stage14
    Stage14 Posts: 1,046 Member
    I'm going to recommend looking at New Rules of Lifting for Women. It's a great beginner program and I preferred it to Starting Strength (which I've done) or Strong Lifts (which I looked at).

    ETA: All 3 are good programs to start with, it's really more about personal preference, and I just happened to like the workouts in NROL4W best.
  • _EdnaRose_
    _EdnaRose_ Posts: 7 Member
    Bumpin!
  • SemperAnticus1643
    SemperAnticus1643 Posts: 703 Member
    Stronglifts 5x5 gives you a youtube tutorial on how to properly lift. If you sign up on his website, he will give you his pdf and a spreadsheet that will help you to track your progress. The youtube videos are unedited so that you can see about how long the workouts take which is about 30 minutes. He did this on purpose. I haven't looked into the others so I don't know how they work. But I do know that I didn't think the SL 5x5 would be too difficult since its only 25 reps of 3 exercises until day 2 after lifting. My whole body was sore. :flowerforyou:
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    1. So You Think You Can Bench Press
    2. So You Think You Can Squat
    3. So You Think You Can Deadlift

    I like all of these video series' as well, but they are tuned for powerlifting specifically if I am remembering correctly. I clearly recall Dave Tate's incredible arch for the bench press.
  • JNick77
    JNick77 Posts: 3,783 Member
    1. So You Think You Can Bench Press
    2. So You Think You Can Squat
    3. So You Think You Can Deadlift

    I like all of these video series' as well, but they are tuned for powerlifting specifically if I am remembering correctly. I clearly recall Dave Tate's incredible arch for the bench press.

    Yeah, probably don't need to keep such an exaggerated arch for sure but definitely keep a little arch. The one thing that made sense to me and I don't recall who I was watching (Simmons, Wendler, or Tate..) but basically the message was that if you want to learn how to lift safely then watch a powerlifter. Basically because they are moving so much weight that they have to be as safe as possible or they will not just hurt themselves, but possibly kill theirselves if they **** up. I think there's some good logic there but definitely don't need to follow it to the "T". I myself prefer narrow stance squats these days.
  • mantium999
    mantium999 Posts: 1,490 Member
    Honestly, I wouldn't recommend Rip's book on form either as some of what he teaches is a little suspect as well. The best videos or tutorials I've seen are on YouTube and they're called,

    1. So You Think You Can Bench Press
    2. So You Think You Can Squat
    3. So You Think You Can Deadlift

    Thank you for these. I have been trying to help my wife with her squat and especially deadlift form. Apparently I am not a good teacher, and Starting Strength bored her. She enjoys lifting, just not enough to spend time not lifting learning how to lift better. These videos were great in helping her visualize what I have been trying to describe, and she was able to watch them quickly right before her workout. Good stuff.
  • shining_light
    shining_light Posts: 384 Member
    My recommendations for full-body strength exercises :Clean-and-press, bench press, squats, deadlifts, pushups(yes, I hate them, but they work a host of muscle groups), and sprinting. Sprinting is, generally speaking, not cardio, and it will work most of your muscles with proper form.

    Be prepared for some big muscle soreness after, though. I am in a lot of pain at the moment. Lol.
  • climbamnt
    climbamnt Posts: 190 Member
    Bump to read later, thanks!

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