New to Lifting-which program to start with?

RGreenthumb

Hello!

I was hoping for a bit of advice as I feel like I'm going round in circles here. I'm reasonably active and enjoy going to classes at my gym, but having read so many ringing endorsements of lifting, I've decided I want to give it a go. My gym has no barbells or squat racks (seriously, not one of their 12 gyms does! Ridiculous!) and all they've suggested is Body Pump or machines, which isn't what I want. They do have plenty of dumbells though. I'm happy to buy some equipment to use at home, especially as my partner might (I hope) start a program with me, so it would definitely be cheaper than two gym memberships to do so. Perhaps in 9 months, when my gym membership is up, I will join another gym with better facilities, but for now that's my situation.

My question is, which program should I start with? I've heard good things about NROLFW and Stronglifts, but I don't know which would be better for my current equipment situation. I've read that Stronglifts can be more time efficient, but I also get the sense that would require more serious equipment than NROLFW. I could be completely wrong here though, so please correct me if I am. I was wondering whether to go for NROLFW first, particularly as school's out for summer in a month so I will have time, and then progress to Stronglifts after this when I can join a better gym.

What do you think? Or is it all just a matter of trial and error? Can both these programs be done at home? Or is that just a crazy pipe dream I should forget about?

Any advice at all would be great!

RINat612

Personally I love Strong Lifts. Can you do it at home? Sure. To do the FULL program you will need:

1. Power Rack
2. Olympic Bar
3. Olympic Weights
4. Bench

If you can afford those things, then yeah it's doable at home.

Now I don't have 1-3 of the above but am still doing the early stages of the program. I have a standard bar and some weights with a wimpy bench. But, I've already maxed out the bar on my deadlift, so I'll need to get the real equipment as soon as possible. To go heavier you need to be safe so the power rack is a must. I won't get mine until I get the Olympic bar.

EDIT: Oh and don't forget: Craigslist is awesome to finding old/not used weights, etc.

RGreenthumb

It's the power rack that's slightly daunting, as it is expensive and also cumbersome! I'm in the UK so Craigslist doesn't have much on it. I've been keeping an eye on Gumtree and EBay though.

Thanks for your advice!

rslcarson

It's the power rack that's slightly daunting, as it is expensive and also cumbersome! I'm in the UK so Craigslist doesn't have much on it. I've been keeping an eye on Gumtree and EBay though.

Thanks for your advice!

Just a suggestion as I know the racks are sooo expensive (uk also); My husband made a rack from steel box section and welding. You could ask around for a welder or someone handy about a garage to make one.

candyinmyheels

I REALLY like "the new rules of lifting for women". Most of the exercises listed can be modified to use dumbbells instead of barbells.

Sam_I_Am77

You can also look for a squat stand with adjustable "j-hooks" and a moveable bench. It's slightly less obtrusive and still useable for Squatting, Pressing, and Bench Pressing.

cwolfman13

a power rack is nice, but not necessary. a squat rack would be just fine. a squat rack or power rack would be necessary for either program...squatting is a basic compound lift.

Strong Lifts is a pure strength program meaning you're going to focus on the compound lifts and work in a "heavy' rep range...the variations of those compound lifts are going to be more traditional as traditional back squats, dead, OH press, bench, and rows allow for heavier weight to be used. Heavy weight and low rep optimizes pure strength.

New Rules is more of a general fitness lifting regimen and you're going to work in a higher rep range with lower weight. To boot, while you will perform traditional back squats and the like, you will also have cycles where you're doing other variations of squats and other compounds. The program still emphasizes compound movements, but it is geared more towards general fitness. With a pure strength program like Strong Lifts or Starting Strength you're just going to work the same movements over and over for 5 sets of 5 (3x5 for SS).

I started back into weight training with Starting Strength because I wanted to build a good foundation of strength. I did that for a good 6 months of so before moving to Wendler's 5/3/1 strength program. I did Wendler's program for another 12 months or so and have recently switched to New Rules Supercharged. Pure strength training and lifting "heavy" all of the time really started taking it's toll on my body eventually and, well...I'm not looking to enter any power lifting meets in the near future either.

I do firmly believe everyone should train specifically for strength at some point and at various points along their training timeline...but as I learn more, I realize that pure strength training isn't the be all and end all...there's lots in between and a lot of things you can do in the weight room to emphasize general fitness as well as hypertrophy and strength gains. Ultimately, it depends on what your goals are.

RGreenthumb

You can also look for a squat stand with adjustable "j-hooks" and a moveable bench. It's slightly less obtrusive and still useable for Squatting, Pressing, and Bench Pressing.

Thanks for the suggestion! I'm having trouble visualising what you mean-could you point me in the direction of something along these lines?

w734q672

http://www.myfitnesspal.com/topics/show/1334317-fun-fun-workouts-what-do-you-think

You might try one of these

HelloDan

What kind of budget do you have for the equipment? Just asking, as it gives a clue what to recommend.

Leadfoot_Lewis

You can also look for a squat stand with adjustable "j-hooks" and a moveable bench. It's slightly less obtrusive and still useable for Squatting, Pressing, and Bench Pressing.

Exactly ^ I've always used 2 Squat Stands and they take up very little space and work just fine. Sure, lifting isn't as safe with them but the key is to learn how to get out of a lift if need be.

Mine are something like this:

http://livewellsports.com/valor-fitness-bd-3-fitness-squat-stands?gclid=CJO57Lb9kr8CFQMNaQod0lAAvw

SezxyStef

I like Stronglifts.

I started with a bench, a standard bar and some old plates (york plastic and a few steel)

That alone got me 2 months worth of lifting in.

My husband and son built me a "small" squat rack/powercage out of wood (2x4's) and some old metal we had laying around. It works to keep me safe with squats and helps with the OHP.

I have since bought a few more plates, had some bought for me for christmas along with another standard bar and curl bar.

I have yet to invest more than 200$ into everything. Divide that by the 10 months I've been lifting...less than 20$ a month for the 3 of us.

The suggestion for a powercage made is a good idea. there are lots of plans online if you can find a welder (I am lucky that is what my son does and my husband is an engineer) and the steel to make one of those in Canada is about 250$...so that is my birthday present this year.

RGreenthumb

Thanks everyone - your suggestions have all been really helpful! I feel a lot less like I'm going round and round in circles now.

Daisychain65

bump

_benjammin

Thanks for the suggestion! I'm having trouble visualising what you mean-could you point me in the direction of something along these lines?

Squat Stand

_benjammin

DIY with buckets, concrete and wood.
http://guiltykitchen.com/2013/01/14/diy-squat-stands/