New to lifting -5X5 stronglifts, 5/3/1, or RPT on a deficit?

mycupyourcake
mycupyourcake Posts: 279 Member
in Fitness and Exercise
Hello all,

I'm a 36 year old female who would like to begin lifting and is very confused. I've read about various weight lifting programs over the last few days and have to confess that now I feel dizzy. I must first say that my goal is to increase strength while cutting fat. I'm drawn to the 5X5 stronglifts program, the RPT over at leangains.com and the 5/3/1 program but I'd like some advise from lifters on which program would be most suitable for me given my inexperience and my stated goal of fat loss and strengthening. Ideally I only want to spend 3 days a week lifting as I would like to get to ashtanga 3 times a week. Which brings up a question I have. Can I do ashtanga on my rest days?

Any help and advice would be most appreciated. Thanks!

Replies

  • SuperJo1972
    SuperJo1972 Posts: 113 Member
    Try it and see how you feel after the week is out.

    I am just starting strength training too and I began a challenging yoga class last week that I want to keep up. I asked the yoga instructor about whether I should do weights or cardio the day before the yoga class and he said to try both options and see what my body says.

    I am trying Strong Curves the 12 week beginners programme, but I have heard great reports of 5x5.

    You must let us know how you get on. :o)
  • mycupyourcake
    mycupyourcake Posts: 279 Member
    Thanks for the reply. I'm wondering if there are any women on here doing the RPT? I'm not quite sure that as a beginner I should try it.
  • rlw911
    rlw911 Posts: 475 Member
    Before I started weight lifting, I was confused too. I ended up going with StrongLifts, because of it's simplicity and I have to say I love it! I believe 5/3/1 is more for intermediate/advanced lifters. Sorry, but I don't know anything about RPT.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Stronglifts is IMO the best suited for new lifters. Uncomplicated. You will make good gains with SL for probably a year, give or take.
  • Danieltenor
    Danieltenor Posts: 11 Member
    http://rippedbody.jp/2011/09/22/training-the-guide/

    This should help. I'm thinking you'll be best with "the big 3" while on a cut, but read the whole article and make smart decision for yourself. 5/3/1 has done some awesome stuff for intermediate lifters, but you'll wanna milk as much as you can out of "noobie gains" with a nice, linear progression.
  • mycupyourcake
    mycupyourcake Posts: 279 Member
    Ok I think I will start out with Stronglifts and after 4-5 months try out the 5/3/1 as that routine strongly appeals to me. For you all doing Stronglifts, do you ever revers the load? Meaning start out, after warm up, with your heaviest load and then decrease? The thing about the Reverse Pyramid Training that I loved is starting your first set heavy and tapering. Seems like it would be less likely to end in injury?

    Thanks everyone.
  • JoRocka
    JoRocka Posts: 17,525 Member
    Ok I think I will start out with Stronglifts and after 4-5 months try out the 5/3/1 as that routine strongly appeals to me. For you all doing Stronglifts, do you ever revers the load? Meaning start out, after warm up, with your heaviest load and then decrease? The thing about the Reverse Pyramid Training that I loved is starting your first set heavy and tapering. Seems like it would be less likely to end in injury?

    Thanks everyone.

    well I did pyramid then reverse pyramid- so work up to the heavy- then back down.

    was fun- really liked it- might go back to it.

    Problem is you need some working sets in there. It's a little hard to go warm up - straight to heavy.

    I've never done SL- so I can't say- but if you are going to do the program- do the program. That's why it works- just follow it and see where it takes you.

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