Best heavy lifting program for a fluffy one

nursekern

Hello everyone!

I lurk around here a lot, wanted to get some opinions from all of you super smart people.

What do you think the best beginner heavy lifting program is for someone who has 70ish pounds to lose? Starting Strength, Stronglifts, NROLFW, something else?

I'm currently doing NROLFW, strength gains have been ok, but I miss doing the squats and I won't be doing any for awhile (glancing ahead, it looks like Stage 7!)

I currently weigh 250 and I'm 5'9. I am doing NROLFW MWF with a little Zumba TTh because I like it. I've lost about 45 pounds already (since July 2012), only a couple since starting lifting in February. My measurements are slooowly changing (like a -0.5" here and there from month to month). Goals are to increase strength and lose the fat.

I guess I'm asking if I should finish out NROLFW, or if there is something better suited for someone like me. I'm not a quitter, so I would like to finish it out, but I want to spend my workout time wisely too.

Thanks

Sarauk2sf

To be honest, size does not really matter to which program is best.

Not sure if you have seen Davena's threads here - you may need to make a little adjustment to form, but a program based on the compounds like StrongLifts and Starting Strength is great.

http://www.myfitnesspal.com/topics/show/924179-fat-girl-squatting

http://www.myfitnesspal.com/topics/show/824518-fat-girl-dead-lifting

Davena started NROL but I believe does SL now.

nz_deevaa

I did switch part way through NROLFW to StrongLifts.

I switched for a few reasons. One because I had a knee injury and I couldn't do the lunges or split squats.

Also because it had got too 'fussy' for me. Too many ancillary lifts, not enough of the big ones.

The third reason was that I already felt awkward in the 'boys' section of the gym. I wanted a program that I could remember off the top of my head, get in there, get it done, and get out quickly and with no faffing about. With NROLFW, I couldn't do that. I needed to keep refering to my sheet.

nz_deevaa

I wouldn't say I'm doing StrongLifts exactly at the moment, but I'm doing something fairly similar.

fresh_start59

Since you have done OK at the beginning of "New Rules of Lifting for Women," you might want to take a look at "New Rules of Lifting for Life" by the same authors.

It is written for people who are older, heavier or injured.

I picked up the book and flipped back to the exercises. Unfortunately, even the "dialed down" exercises look to be a little advanced for me (old, fat and weak. I need to find a pre-NROFLFL book!)

To give you an idea, here are a couple things I saw in the book:

If you can't hold a plank, they suggest you start with an elevated plank, supporting yourself on a weight bench, step, etc.

If you can't do a full body squat, try it holding onto something solid. Again, the weight bench is offered up as a suggestion, but I think a sofa arm might work, too.

Looks to be lots of good stuff in here. I hope that one day I can utilize some of these exercises. Some of the heading include:
Core Training
Power Training
Squat
Hinge
Lunge
Single-Leg Stance
Push
Pull
Combination Exercises
Recovery

Edited to add:
nz_deeva is my hero, though she doesn't know it. LOL

Sarauk2sf

Edited to add:
nz_deeva is my hero, though she doesn't know it. LOL

She does now

nz_deevaa

Edited to add:
nz_deeva is my hero, though she doesn't know it. LOL

She does now

Huzzah!

Although I honestly don't think I'm qualified to be anyone's hero.

ILiftHeavyAcrylics

I'm still trying to decide whether I want to do stronglifts or starting strength, so bumping to read replies.

Iron_Feline

I'm doing NROL4W and I'm determined to see it through to the end. If you are enjoying it then keep doing it - if not try something different. If you find NROL4W become too fiddly etc then maybe try something different. I'm not sure one programme is better than another as I think they have different goals.

I like NROL4W as I get to try lots of different exercises. So when I finish I'll know how to do them all (though possibly not with heavy weights :laugh: ) After I finish I'd quite like to try something else to help improve my strength - maybe focusing more on compound moves etc.

That's a rambling way of saying the best one is the one you enjoy and will keep doing :flowerforyou:

nursekern

Thanks for the advice, everyone! NROLFW is getting a little fussy for me too, and I feel like I'm not getting stronger as fast without the "big" lifts. I'm just going to keep at it for now. Hubby wants to start lifting soon, maybe then I'll make the switch to something else, when he (finally, ever!) wants to start.

I think I would really appreciate the simplicity of Stronglifts, I do my lifting a home, but it takes a lot of time to to even Stage 2 workouts, and I constantly have to look at the book.

Thanks again:)

Otterluv

I did switch part way through NROLFW to StrongLifts.

I switched for a few reasons. One because I had a knee injury and I couldn't do the lunges or split squats.

Also because it had got too 'fussy' for me. Too many ancillary lifts, not enough of the big ones.

The third reason was that I already felt awkward in the 'boys' section of the gym. I wanted a program that I could remember off the top of my head, get in there, get it done, and get out quickly and with no faffing about. With NROLFW, I couldn't do that. I needed to keep refering to my sheet.

This was exactly my experience with NROLFW. I too have switched to StrongLifts, and really appreciate the simplicity of the program. It's been great being able to track on my phone, using the app., rather than lugging a book all over the place.

I'm already seeing some gains with SL.

Sarauk2sf

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