What are some good lifting programs for beginners?

2»

Replies

  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    Start with an upper/lower, Starting Strenth was terrible in my opinion. So many imbalances/lagging muscles.

    What would those imbalances/lagging muscles be? Squat, deadlift, press, bench, pull-ups/chin-ups, back extensions are all pretty basic and great compound movements.
  • Sreneesa
    Sreneesa Posts: 1,170 Member
    I do SL5x5 as well...well with the exception with deadlifts I do 5x5 with deadlifts as well.. but anyway,,, do what works for you. If you want to eat "clean" then do it. Whatever works for you and makes you feel good.

    A lot of people have their own opinions on here and that is great. But at the end of the day you are grown and have to do what feels right for you.

    Good luck!

    EDIT: ANd I know two women who did nothing but insanity and PDX90 and are hard bodies. So you do not need to lift heavy to reveal your muscles and be a hard body and show a six pack. And I have no reason to say this because I now lift heavy but know that there are other routes to have a bomb kicking body without lifting heavy.

    And I just started lifting heavy a few weeks ago and my pics reflect doing nothing but strength training no heavier than 30lbs, mostly 15lbs and 20lbs and I'm still tight....just fyi.... that's two months doing it. Just think if I went longer. But now lifting heavy I like it a lot! .... and I'm not even flexing my muscles... lol.. I got them.. trust and believe...lol
  • collegeboy13
    collegeboy13 Posts: 14
    No direct rear delt,medial delt and calf work. Lagging pecs from flat bench only, which most people use more shoulders/triceps for. Traps don't grow well for everyone from deadlifting only. Neglect your rear delts/traps for long enough and your posture will suffer bigtime.

    Anyone who isn't a /fit parrot and actually knows their stuff about lifting from years of trial/error will typically agree that vanilla SS has some serious flaws. There are much better beginner programs out there.
  • Karabobarra
    Karabobarra Posts: 782 Member
    No direct rear delt,medial delt and calf work. Lagging pecs from flat bench only, which most people use more shoulders/triceps for. Traps don't grow well for everyone from deadlifting only. Neglect your rear delts/traps for long enough and your posture will suffer bigtime.

    Anyone who isn't a /fit parrot and actually knows their stuff about lifting from years of trial/error will typically agree that vanilla SS has some serious flaws. There are much better beginner programs out there.


    I would be interested in knowing the names of the "better beginner programs out there" .. (not being sarcastic) that's why I started this thread :)
  • Sreneesa
    Sreneesa Posts: 1,170 Member
    starting strength
    strong lifts
    new rules of lifting
    strong curves

    depends on your diet.
    If you are diligent can be as soon as 4-6 weeks- usually 2-4 months you'll see solid results- but again- very diet dependent for visual results.

    You'r physical strength will grow quickly newb gains are good luck that. It isn't linear but usually 2-3 months you'll see solid results in strength gains- newb gains usually last 6-8 months.

    ^^ I'd go with this. She summed it up perfectly for you!



    Unless, I missed something along the way, you have already be given good beginner programs...

    I do Stronglifts 5x5

    I have to admit that my strengths have progressed.... with SL5x5 aka Strong lifts 5x5
  • lindsey1979
    lindsey1979 Posts: 2,395 Member
    No direct rear delt,medial delt and calf work. Lagging pecs from flat bench only, which most people use more shoulders/triceps for. Traps don't grow well for everyone from deadlifting only. Neglect your rear delts/traps for long enough and your posture will suffer bigtime.

    Anyone who isn't a /fit parrot and actually knows their stuff about lifting from years of trial/error will typically agree that vanilla SS has some serious flaws. There are much better beginner programs out there.

    Don't you get some of the delts/traps from the overhead press and and pull-ups as well? And the chest from both the bench and dips? I know I feel in my pecs after dips. I agree with you on calves but guess I've just needed much there beyond the stabilization from squats and deadlift.

Categories