Heavy lifting programs?

aljeca
aljeca Posts: 83
edited January 16 in Fitness and Exercise
Hi everyone

I'm looking for recommendations for good heavy lifting programs (I'm a woman, if that even matters). I have heard of New Rules of Lifting for Women and Stronglifts 5x5 but I'm wondering if a) there are any others and b) what opinions are on those 2 programs? This is something I'd like to get into.... I do have access to a gym.

Thanks in advance :happy:

Replies

  • grantdumas7
    grantdumas7 Posts: 802 Member
    Here is one called Allpros: A simple beginners routine
    http://forum.bodybuilding.com/showthread.php?t=4195843

    I have NROL for men and I had some success. I haven't tried stronglifts 5x5. I have read mostly positive strength gain results.
  • xiamjackie
    xiamjackie Posts: 611 Member
    If you have never lifted before I would try Starting Strength or Stronglifts 5x5. I did the first two stages of NROL4W (And didn't finish because I prefer my own lifting routine instead) but New Rules can get pretty advanced if you aren't familiar with the equipment being used or the ways to do the exercises.
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    The two that seem the easiest to follow are starting strength and Stronglifts. I've heard from multiple women that New Rules is good in the beginning but then just gets too complicated.

    Women and men should train the same.

    I do stronglifts and I love it.

    I am a guy but you can see my 3 month progress here.

    http://www.myfitnesspal.com/topics/show/906502-3-months-stronglifts-5x5
  • aljeca
    aljeca Posts: 83
    Thanks for the feedback everyone!

    Great progress RunDoozer! :) I'm so inspired by all the weightlifting results on this site.
  • morningmud
    morningmud Posts: 477 Member
    I'm starting Stronglifts tonight. Although, I'm not new to lifting; I've done 2 programs from bodybuilding.
  • DostThouEven
    DostThouEven Posts: 148
    Only read OP. I'm not fan of NROL4W. Too many exercises. Not sure about progression scheme. Rep range is slightly high. Change in routine at arbitrarily set times for no reason other than "you got to week 12." Stronglifts is an excellent routine if you are eating a calorie surplus. If you are eating a deficit, you might as well do it as 3x5 at least after the weight gets challenging. There won't be a lot of benefit in the extra 2 sets on a deficit. On a surplus the added volume would be good for building size. Other beginner routines include Starting Strength, Reg Park's beginner 5x5, Greyskull LP, Ice Cream Fitness 5x5 (search youtube), and Allpro;s Beginner routine.
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