Favorite Strength training/lifting plans?

LMG130
LMG130 Posts: 24 Member
in Fitness and Exercise
Hey all,

I'm looking to start a new lifting plan, but I'm not exactly sure where to turn. I'd love something that really lays out a whole plan for me to follow, maybe 3x a week? I don't consider myself to be a beginner when it comes to strength training, but I'm not advanced by any means (I curl 15's, can do ~10 reg pushups...if that helps at all). Unfortunately, my gym is pretty limited in weights. It's mostly dumbbells, no barbells, and a lot of machines.

Any other information help? I'm about 5'6, ~ 145 looking to decrease BF% and a few lbs.

What have people liked? What programs have worked for you? Any suggestions? I'm really looking for any information/input!

Thanks!

Replies

  • jealous_loser
    jealous_loser Posts: 395
    Hey friend!

    I have been doing New Rules of Lifting for Women. It's pretty awesome, at least to me. There is a lot of good information in the book. It has 7 stages that you complete and it recommends you do them 2-3 times a week.

    The other one that I have seen mentioned a lot if StongLifts. I haven't tried it, but I think I would like to after I am done New Rules and my Tough Mudder.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    Strong Lifts 5x5

    A whole lot less complicated and detailed than New Rules. Some people like complicated/detailed, and some don't. I prefer Strong Lifts because it's simple, fast and concentrates on compound lifts.
  • LMG130
    LMG130 Posts: 24 Member
    I've looked at new rules, and I while I did like what I saw, I was turned off because the first stage was soooo long. That's totally a dumb reason though, and I think I was just making excuses for myself. haha.
  • Bakkasan
    Bakkasan Posts: 1,027 Member
    5x5 is effective and simple.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    First, I'd recommend finding a gym that is actually in line with your goals. If you are serious about strength training, a gym with no barbells, no squat racks, no power racks, etc. is of very little use to you.

    As for the plan, I am sure someone will list something you can use. I dislike the idea behind them, and just pull whatever I feel like pulling on a given day. My results have been as good as (and better in some areas) than most of the starter plans claim to give you.
  • SimpleThingsInLife
    SimpleThingsInLife Posts: 92
    Hi there.

    This is what me and my husband are currently doing: http://www.muscleandstrength.com/workouts/bulldozer-training-4-day-workout-split

    We are seeing some great results, but I know you don't have any barbells, so that may be an issue.
    I guess we like complicated. Lol!
  • LMG130
    LMG130 Posts: 24 Member
    Gallowmere198 - fair advice. They have a Smith machine, but people seem to get really upset about those.
  • jodi41086
    jodi41086 Posts: 240
    I Love Les Mills Body Pump classes!!!! I think you can get dvd's but my gym does these 3-4 days a week at different times and they are intense. Once a week is almost good enough as long as you have cardio too
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    Gallowmere198 - fair advice. They have a Smith machine, but people seem to get really upset about those.

    It's because they don't let you train stabilizing muscle groups, as the bar is held on a direct course for you. Also, it's pretty much impossible to do a proper squat or deadlift with one, unless you have some very abnormal biomechanics going for you.
  • jealous_loser
    jealous_loser Posts: 395
    The first stage of New Rules is to get you used to trying to do weights. You can do it for as long, or as short as you like. Since you are a beginner, you would at least want to start there.

    If you want to know anything else about it, let me know :)
  • nancybuss
    nancybuss Posts: 1,461 Member
    I second Les Mills Body Pump. I've done it at the gym, but yes they have a home version too, which includes the weights.
  • Yukongil
    Yukongil Posts: 166 Member
    can one do stronglifts wihtout a gym? I have freeweights but no barbell yet (dumbells only) and some heavy test bands (40 and 100lbss respectively)
  • GZinSea
    GZinSea Posts: 50 Member
    Gallowmere198 - fair advice. They have a Smith machine, but people seem to get really upset about those.

    It's because they don't let you train stabilizing muscle groups, as the bar is held on a direct course for you. Also, it's pretty much impossible to do a proper squat or deadlift with one, unless you have some very abnormal biomechanics going for you.

    i'd agree with that, however, as a new weightlifter it wouldnt be a bad idea to get the extra help of a Smith machine just to get a little more comfortable pushing weights in a safe environment, especially if you dont have a spotter, you can be safe about it but still get some base strength down with a little 'cheating" help from a Smith
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    Gallowmere198 - fair advice. They have a Smith machine, but people seem to get really upset about those.

    It's because they don't let you train stabilizing muscle groups, as the bar is held on a direct course for you. Also, it's pretty much impossible to do a proper squat or deadlift with one, unless you have some very abnormal biomechanics going for you.

    i'd agree with that, however, as a new weightlifter it wouldnt be a bad idea to get the extra help of a Smith machine just to get a little more comfortable pushing weights in a safe environment, especially if you dont have a spotter, you can be safe about it but still get some base strength down with a little 'cheating" help from a Smith

    I can see your point, especially if approached from the side of 'fear'. It will help with the confidence level. However, my recommendation would always be to just reduce the weight using a free bar, and get comfortable that way from the start. That way there's less 'culture shock' when you do finally make the transition to the free weights. It also helps with the 'learning curve'.

    For example, I don't even use a spotter on bench. If I truly get stuck, I just roll the weight down to my lap, stand up, sit the bar down, deadlift it, then rerack it while standing. I never would have learned this on a Smith, and would likely still be tacked to the bench, crying like a little girl for help. Lol.

    In this case though, if the options are truly just Smith machine, or no barbell work, obviously go with the Smith.
  • wellbert
    wellbert Posts: 3,924 Member
    using a machine instead of free weights to learn how to lift weights is like riding around in the trunk of a car and expecting to learn how to drive.
  • LMG130
    LMG130 Posts: 24 Member
    using a machine instead of free weights to learn how to lift weights is like riding around in the trunk of a car and expecting to learn how to drive.

    haha love it.
  • Gallowmere1984
    Gallowmere1984 Posts: 6,626 Member
    using a machine instead of free weights to learn how to lift weights is like riding around in the trunk of a car and expecting to learn how to drive.

    Well played, sir. Well played. Rofl.
  • McBully4
    McBully4 Posts: 1,270 Member
    squat 3x/week

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