weightlifting programs

j4nash

apologize if this has been covered but I didn't see anything in the stickies.

any links to weightlifting programs for beginners, int., adv.? I know how to do most of the lifts from college bball but it would be nice to have a recommended program to follow that are tried and true. i haven't lifted seriously in about 9 months so starting from scratch.

DaniH826

http://www.myfitnesspal.com/topics/show/848374-large-collection-of-info-for-beginners-2013-edition

Sarauk2sf

I would recommend either Stronglifts 5 x 5 or Starting Strength. They are both a 3 x a week full body program, which imo is preferential to start with, especially while on a cut.

Starting Strength:

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Stronglifts 5 x 5:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/


I also like this one (AllPro) - it's a slightly higher rep range:

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

AntWrig

I would recommend either Stronglifts 5 x 5 or Starting Strength. They are both a 3 x a week full body program, which imo is preferential to start with, especially while on a cut.

Starting Strength:

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Stronglifts 5 x 5:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/


I also like this one (AllPro) - it's a slightly higher rep range:

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

This is a great program!

Lift_This_

I would recommend either Stronglifts 5 x 5 or Starting Strength. They are both a 3 x a week full body program, which imo is preferential to start with, especially while on a cut.

Starting Strength:

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Stronglifts 5 x 5:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/


I also like this one (AllPro) - it's a slightly higher rep range:

http://forum.bodybuilding.com/showthread.php?t=4195843&page=1

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

hmmm so going to try this.

paprikas

Thank you Sara, I have been doing a very monotonous program that my gym set me and which they only review every 3 months. I am going to check this out instead.

j4nash

thank you!