Heavy Lifting defined--MUST READ

I also think that if your post gets people under a barbell and away from a DVD it's going to do a lot more good than harm for most people, so for that I agree -- I just think this is a bit narrow.

This makes me sad because I live in the middle of nowhere without access to a gym or a barbell and plates. I'm limited to what I can do with powerblocks that adjust to 70 pounds each, a bench, and my own body weight. Hopefully, this will be enough to make some progress (and strength gains).

Cosigning what CP and SS have already said, if you've got a bench and 70 lb adjustable dumbbells, you're don't need no stinkin gym. Hopefully the bench is adjustable, and hopefully you've got something to do some chin ups on. If you've got the space and extra cash to get a used power rack, you've got pretty much all I need a gym for.

To the OP:

I've seen you post before and you seem to have a lot of knowledge. If you don't mine me asking, in your opinion, If my goal is to look good in a swimsuit (and assuming a good diet) is something like Stronglifts more effective than a circuit-based program like ChaLean Extreme or Rushfit?

I'm not trying to be snarky. I'm genuinely curious.

It depends on what constitutes looking good in a swimsuit. The truth is, if your goal revolves primarily around the way you look, most DVD-based "body transformation" programs will get you there just as well provided you observe a healthy diet and watch calorie intake during the program. What makes these heavy lifting based programs generally more preferable is the functional strength gains you see from them, which are unequaled by the DVD-based programs, as well as the fact that you don't have to work out 5-6 days a week for an hour or more a day. Why do I stress an importance on functional gains? Well, I've always been a car guy. And one thing that bugged me a lot about the car scene after the movie The Fast & The Furious came out was the way people would modify their cars to LOOK like race cars but do minimal engine upgrades. What they ended up with was a car that talked the talk, but couldn't walk the walk, so to speak. People who go through these DVD based body transformation programs sort of experience the same thing. Upon completion, they LOOK every bit the part of an athlete. But when asked to perform like their body indicates they could, they come up short. Doing programs such as Stronglifts equate to upgrading the engine along with the outside, so that the body is every bit as capable as it looks it is. Make sense?

CP, I know you meant well with this post but it's so off base that it's almost unusable. Essentially, only a basic powerlifting program is defined as lifting heavy. Bodypart splits and 8 rep sets aren't heavy? Come on man. I won't pick on you too hard because I know the main point of this post is to tell women doing dvds like Chalean or taking Body Pump classes that 10 lb weights for 20 reps isn't heavy lifting and I completely agree. But that definition is so narrow that almost nothing is.

But it's mfp, where you're doing SS/SL 5x5 or YOU'RE GONNA DIE.

CP, I know you meant well with this post but it's so off base that it's almost unusable. Essentially, only a basic powerlifting program is defined as lifting heavy. Bodypart splits and 8 rep sets aren't heavy? Come on man. I won't pick on you too hard because I know the main point of this post is to tell women doing dvds like Chalean or taking Body Pump classes that 10 lb weights for 20 reps isn't heavy lifting and I completely agree. But that definition is so narrow that almost nothing is.

But it's mfp, where you're doing SS/SL 5x5 or YOU'RE GONNA DIE.

I'm not familiar with Body Pump, but I've done CLX. Perhaps you're just using hyperbole but at no point does the main program use 10 lb. weights for 20 reps. The three strength phases use 6 to 12 reps. And, yes, the program includes exercisers with lighter weights and bands for people who are just beginning or don't have access to heavy equipment. But IIRC, the "advanced" exercisers are using adjustable dumbbells upwards of 50 lbs. with constant encouragement to increase the weight. I think DVD programs can be a great resource for people who don't want to "lift heavy" but want to add a strength training facet to their workout regimen that is challenging without being all consuming.

This makes me sad because I live in the middle of nowhere without access to a gym or a barbell and plates. I'm limited to what I can do with powerblocks that adjust to 70 pounds each, a bench, and my own body weight. Hopefully, this will be enough to make some progress (and strength gains).

I do bodyweight exercises pretty exclusively. And I don't call it "heavy lifting," thank you very much.

Try to do a pistol squat holding a little pink dumbbell behind your back with both hands.

That little pink DB will become very, very heavy.

It is harder than doing a pistol with 0.5x BW on your shoulders, which is very bit as hard as a back squat with 2x BW.

Also, linear progression is great for healthy, uninjured young people but not necessarily amazing for those who have NO training history, are older, and/or have taken a few lumps, which is really A LOT more people than you'd think. My view is people should start with very conservative programs, get form DOWN, and get to know their own bodies before testing them too aggressively. Especially if they're coming from a place of sedentariness/ill health.