How to start a strength training regimen?

supaflyrobby

Hi there,

I thought I would turn to people more knowledgeable than myself to kick off my new initiative with maximum effectiveness. A little background is probably in order so here goes:

I am 26 year old male and am I currently weight 228 or so. I have dropped down from a start weight of 305 about 7 months ago. To this point, I have focused solely on high intensity cardio, going for about an hour and burning in the 850 to 950 calorie range. Since the weight has continued to fall off of me, I have gotten in my comfort zone with a "if if ain't broke, don't fix it" type of mentality. However, now that the weight is beginning to come under control, I want to add some cuts and tone into the mix.

Problem being, I have not been on a consistent weight training regimen since Lacrosse and Football in High School, so I am a little lost as to where the best place to begin should be. I workout at my local Planet Fitness, who admittedly does not have the best offerings as far as weights, but they do have the basics.

Does anyone have a link to a good article for starting up, or maybe some helpful advice for a starting point? I am fairly confident that if I can just get a solid routine in place I can see it through and then make adjustments as necessary. I am a structure type of guy, so any help would be greatly appreciated.

FrnkLft

I'll do you one better man, I would suggest reading "New Rules of Lifting". It'll give you plenty of solid background on how to achieve your fitness goals so you don't just endup ****ing around in the gym on some routine.

If you don't like the program at the very end of the book (which isn't a big deal, the meat and potatoes are in all the information the first 3/4ths of book gives you), and if you want something more simple, you should check out beginner programs like Stronglifts 5x5 (free online) or Starting Strength (another book, but strictly with information on the big lifts).

Whatever you do, you need to have the big 4 compound lifts as the basis for your routine: bench press, squat, deadlift, and overhead press. They're the biggest movements for the heaviest weight, and they will take you far.

steve_mfp

I'd also recommend Mark Rippetoe's Starting Strength and Wendler's 5-3-1.

I've done 5-3-1 for over a year. It has a very good structure and guidelines in there.

FrnkLft

First of all, I love 5/3/1 and it is a universally well regarded program for strength... and it's also fundamental.

A note about 5/3/1 though... it's an intermediate program (mostly to be used after you have stalled on a beginner program like the ones I mentioned before). It has you starting off pretty heavy, and honestly I think I got tendinitis because of it. In fact, I have it in my elbows AND my knees. And yes I was warming up, kept good form, and was very careful overall.

Now, this could just be me and my body, but if you're going to do 5/3/1, make sure you start off light (he says this in the book, he's responsible, but I mean a good 40 lbs less than what you calculate even lol) to make sure you don't stress your body too much, too soon. It requires an ego check and discipliine, but even if your muscles can lift it, you have to keep your joints and tendons in mind too.

You do not want to get tendonitis like this, **** it'll keep you out of the gym for months.

supaflyrobby

Thanks guys,

I found "The New Rules of Lifting" on ebay for 5.50 with free shipping so I went ahead and picked it up.

emilyc85

I came to this post because I am interesting in strength training as well.

I may sounds dumb but here goes nothing: I want to start strength training, but I have NO ONE to go to the gym with right now. So, are these programs something you can do on your own, or is it a 'buddy system' deal? If it is a buddy system deal, how in the HELL do I find a buddy??

Thanks for any help!!

Good luck to everyone in your continued fitness goals

FrnkLft

Thanks guys,

I found "The New Rules of Lifting" on ebay for 5.50 with free shipping so I went ahead and picked it up.

Great man, good luck and hit me up if you have any more questions.

I came to this post because I am interesting in strength training as well.

I may sounds dumb but here goes nothing: I want to start strength training, but I have NO ONE to go to the gym with right now. So, are these programs something you can do on your own, or is it a 'buddy system' deal? If it is a buddy system deal, how in the HELL do I find a buddy??

Thanks for any help!!

Good luck to everyone in your continued fitness goals

You absolutely do not need a gym buddy. In fact, often times they can hold you back. When you start pushing yourself you might need to ask someone to spot you, but that's about it.

There's also New Rules of Lifting for Women that I would suggest for you. Honestly, our bodies work the same way with regards to weight lifting, but this one is more tailored to women. All the same info though.

steve_mfp

First of all, I love 5/3/1 and it is a universally well regarded program for strength... and it's also fundamental.

A note about 5/3/1 though... it's an intermediate program (mostly to be used after you have stalled on a beginner program like the ones I mentioned before). It has you starting off pretty heavy, and honestly I think I got tendinitis because of it. In fact, I have it in my elbows AND my knees. And yes I was warming up, kept good form, and was very careful overall.

Now, this could just be me and my body, but if you're going to do 5/3/1, make sure you start off light (he says this in the book, he's responsible, but I mean a good 40 lbs less than what you calculate even lol) to make sure you don't stress your body too much, too soon. It requires an ego check and discipliine, but even if your muscles can lift it, you have to keep your joints and tendons in mind too.

You do not want to get tendonitis like this, **** it'll keep you out of the gym for months.

I suggested 5-3-1, since if he did lacrosse and football in high school he should have been doing weight training...at least for football.

I could see joints and tendons being an issue if you have never done strength training or sports. Typically if people have never done any training i always suggest using machines for the first 6 months to prep the body for free weights.

FrnkLft

Nah man, no need for machines. Not if the untrained person goes light, and even though he has experience with training, he is still relatively untrained since he hasn't done it for a while.

5/3/1 actually has a beginner protocol using Joker sets, but OP would have to buy two books and sort out all that before he gets started. That's why I never suggest it lol, it's probaby just too complicated for a beginner, and not necessarily better than just picking up NRoL and Stronglifts and getting started. Though I highly recommend 5/3/1 in any variation once you stall out on beginner programs. Best program out there in my opinion.

Also OP, don't be afraid to start with just the bar or a little bit heavier on Stronglifts. You'll probably feel like a b**ch, but the weight gets heavy quickly on that program. For instance if you follow the progression strictly, and start with the bar, you'll be lifting 225 for 5x5 in 6 months on the bench. If you want more of a challenge, you can just AMRAP the last set (as many reps as possible). 6 months is NO TIME believe me, the time will fly, and you'll be good and set (provided you're also warming up). Again, discipline and ego check, and you'll never regret starting light.

paygep

I am a beginner, just wanted to share the routines I'm doing. Hope you find them useful.

http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

emilyc85

Awesome! I would really prefer not to have to deal with anyone while working especially since both gyms I go to have the squat racks

Thanks so much for the info! I will look into getting that book

steve_mfp

Nah man, no need for machines. Not if the untrained person goes light, and even though he has experience with training, he is still relatively untrained since he hasn't done it for a while.

I'd argue the machine route for people who never did sports,trained or did physical labor and are not at an age where the body can heal as fast.

I don't come from the IT world but I started working in it and a lot of the guys i worked with were nothing but sickly looking gamer guys that had never done anything. No sports, nothing. Their joints had never experienced any real stress. The OP did lacrosse and football when he was young (and strength training), his body has a memory and a conditioning it went through.

People who have never done physical labor or sports, which has become common in our society, their bodies need some exposure time to stress but in a controlled manner to help prevent injuries.

The other good thing is that most gyms have circuits set up with the machines to get a complete work-out, no thought required and gets people into the flow of working out.

FrnkLft

Ah yeah I see your point, if you're concerned with their lack of physical ability being something that could cause them to hurt themselves. I mean, light weight relieves that quite a bit, but things like coordination are important for the lifts, and a lack of that physical acumen could definitely affect their ability to lift even light weight, safely without a coach.

Hadn't thought of that, is that what you mean? Otherwise machines actually isolate joints which is presumably more stressful.

steve_mfp

Ah yeah I see your point, if you're concerned with their lack of physical ability being something that could cause them to hurt themselves. I mean, light weight relieves that quite a bit, but things like coordination are important for the lifts, and a lack of that physical acumen could definitely affect their ability to lift even light weight, safely without a coach.

Hadn't thought of that, is that what you mean? Otherwise machines actually isolate joints which is presumably more stressful.

Yes, some of these guys lack basic coordination...i discovered this quickly when i took them to the gym to do relatively simple lifts. The machines lock in the motion for them and I have them use very light weights in the beginning just to create resistance and start putting some stress on the joints.

We have a created a generation with way too many electronic distractions for kids and some parents allow the sedentary life since they do the same. The only exercise they've ever seen was PE class and some of these guys would be able to get 'medical' excuses to get out of that. So far i've helped 8 out of 10 of them to start doing something. Some have quit the gym because it is boring to them and prefer volleyball or soccer or whatever. But the important thing is they are active, healthy and don't look like sickly, pasty, dough-boys. LOL