Any benefits in lifting heavy?

p4ulmiller

In case anyone was in any doubt whatsoever about the benefits of programmes like Stronglifts, here is my BF& tracked before and after I started lifting.

Over the same period, my weight has gone from 204lb to 196lb.

yarwell

is there a simple program you can follow at home ? I usually die half way through an acre of text trying to read about this on web sites selling programs and stuff.

p4ulmiller

is there a simple program you can follow at home ? I usually die half way through an acre of text trying to read about this on web sites selling programs and stuff.

I'm doing Stronglifts 5x5 (www.stronglifts.com). It's really simple, and you can see the results above.

You'll need to buy some kit if you want to do it at home (squat rack, barbell and weights), but you can pick them up quite reasonably on eBay.

Delicate

Strong lifts in its simplest terms is, two work outs alternated.

A) squat (parallel or below), bench press, Dead Row
Squat, overhead press, dead lift

all are done with 2 warm up sets (empty bar aka olympic) then 5 sets of 5 with a 'working' weight usually double the olympic bars weight to start for males, and if you get through all of them, you up your weight on your 'working bar'.

Apart from deadlift, that is 2 warmupsets then 5 sets of 1 rep

You can go with bars, or dumbells (meldi isnt exactly against it but he prefers bar work).

Well thats how it goes from memory, i just started and doms has set in, lol

Congrats on your achievement, i cant wait for strong lift results

IronPhyllida

All feels soooo technical... But need to get into ti... Loved Bodypump but had the comfort of someone telling me what to do....!

ironanimal

is there a simple program you can follow at home ? I usually die half way through an acre of text trying to read about this on web sites selling programs and stuff.

I'll quote from the page since it's rather buried in there;

Here’s how StrongLifts 5×5 will work for you: three times per week, you will go to the gym and do 3 full body exercises for sets of 5 reps. The first 4 weeks, you will lift lighter weights so you can focus on mastering and perfecting technique, and prepare your body for heavy weights. You won’t have to remember complicate routines… in fact, you’ll always alternate between the same 2 workouts…

Workout A - Squat 5 x 5, Bench Press 5 x 5, Barbell Rows 5 x 5
Workout B - Squat 5 x 5, Overhead Press 5 x 5, Deadlift 1 x 5

Edit; I misunderstood you. If I were doing Stronglifts at home, I'd just use dumbbells and a sandbag for the deadlifts. Can stick the dumbbells in a backpack to squat. Of course, if you have room for a squat rack, bench and bar that is preferable.

contingencyplan

is there a simple program you can follow at home ? I usually die half way through an acre of text trying to read about this on web sites selling programs and stuff.

The program itself is very simple but is too equipment intensive to be done at home for most people. It requires a squat rack and bench, which basically means you need to be able to devote a whole room of your home to turning into a gym.

a_stronger_me13

The benefits go far beyond body composition and aesthetics.