Lifting heavy...hmmm

fallonrhea
fallonrhea Posts: 388 Member
Hey guys,

So I've had enough of minimal results...

I need to start lifting heavy. But I feel like a dummy - where do I begin?

I need some kind of structure - which is why I like beachbody's DVD series like P90X...is there anything you recommend for someone who is in great shape and strong but just getting started with a serious progressive heavy lifting routine?

Sorry if this was already covered - if it was, could you redirect? Thank you!

Replies

  • juliebeannn
    juliebeannn Posts: 428 Member
    Hey guys,

    So I've had enough of minimal results...

    I need to start lifting heavy. But I feel like a dummy - where do I begin?

    I need some kind of structure - which is why I like beachbody's DVD series like P90X...is there anything you recommend for someone who is in great shape and strong but just getting started with a serious progressive heavy lifting routine?

    Sorry if this was already covered - if it was, could you redirect? Thank you!
    Starting Strength or Stronglifts 5x5 is a great place to start.

    There's a great group for women that do Stronglifts for Women (http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women) -- the stickies explain the program really well.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Do you have access to barbells with a squat rack/power cage?
  • fallonrhea
    fallonrhea Posts: 388 Member
    Do you have access to barbells with a squat rack/power cage?

    Currently, no - but all I'd have to do is renew my gym membership!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Do you have access to barbells with a squat rack/power cage?

    Currently, no - but all I'd have to do is renew my gym membership!

    Would is be convenient? Generally, having access to all the equipment at a gym would be more effective/efficient/easier unless you have a pretty well equipped home gym.
  • fallonrhea
    fallonrhea Posts: 388 Member

    Would is be convenient? Generally, having access to all the equipment at a gym would be more effective/efficient/easier unless you have a pretty well equipped home gym.

    It's pretty convenient - my gym is literally in the basement of the building where I work. The only inconvenient part is that I don't really know what to do :P
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What are your goals? A focus more on definition or strength? You are on a caloric deficit? Correct?
  • fallonrhea
    fallonrhea Posts: 388 Member
    I suppose my temporary goal is definition (for my September wedding) but my overall lifetime goal is for strength. I'm really into some serious backpacking, and it'd be nice not to have a problem with a 30 pound pack on the steep stuff.

    I am on a calorie deficit (15-20% TDEE) - but I upped my calories (two weeks ago) and haven't seen any losses yet. Still trying to be patient. I plan on cutting until the wedding, I think.
  • ladyace2078
    ladyace2078 Posts: 460 Member
    I really like the New Rules of Lifting books, in particular the Abs book (which is a full body, compound lifting, with a focus on core strength) and the newest Supercharged book. Many people recommend NROL for Women, but I think the other two books I mention are superior and have updated exercises.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I would suggest the AllPro routine:

    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.


    I usually say calf raises are optional however - it really depends on how developed your calves are already.



    For help with the actual lifts though, Starting Strength is great:

    http://startingstrength.wikia.com/wiki/FAQ:The_Lifts
  • nmtGurl
    nmtGurl Posts: 159 Member
    I would suggest the AllPro routine:

    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.

    Having never lifted in my life, I've just started this routine (and really liking it!) I think the one thing that is missing in the instructions is, that it doesn't mention doing your 10 rep max at the beginning. (I learned the hard way with doing 1 rep max)

    I'm also a little confused:
    If I'm lifting under my max for the majority of the cycle and then only increasing 10% for the next one, wouldn't anything gained be painfully slow?
  • SideSteel
    SideSteel Posts: 11,068 Member
    I would suggest the AllPro routine:

    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.

    Having never lifted in my life, I've just started this routine (and really liking it!) I think the one thing that is missing in the instructions is, that it doesn't mention doing your 10 rep max at the beginning. (I learned the hard way with doing 1 rep max)

    I'm also a little confused:
    If I'm lifting under my max for the majority of the cycle and then only increasing 10% for the next one, wouldn't anything gained be painfully slow?

    I'm making a blanket statement here, but many programs that have you progressively increasing load, will have you start very light. That *kitten* gets heavy in a hurry.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I would suggest the AllPro routine:

    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.

    Having never lifted in my life, I've just started this routine (and really liking it!) I think the one thing that is missing in the instructions is, that it doesn't mention doing your 10 rep max at the beginning. (I learned the hard way with doing 1 rep max)

    I'm also a little confused:
    If I'm lifting under my max for the majority of the cycle and then only increasing 10% for the next one, wouldn't anything gained be painfully slow?

    Its actually in the Q&A:

    Q: How do I select my starting weights for this routine?
    A: You will use your 10 rep max for each exercise. To determine your 10 rep maxes, go to the gym one day (at least 2 days BEFORE starting the routine), and perform one set of each exercise until failure (as many reps as you can do with good form). Try and pick a weight that will bring you to failure at around 10 reps (for a more accurate calculation). Take note of the weight you used and how many reps took you to failure and then plug them in to this calculator (http://www.naturalphysiques.com/18/o...max-calculator), this will give you your 10 rep max (your weights cycle 1).


    See here for the full Q&A:

    http://forum.bodybuilding.com/showthread.php?t=137203123&page=1

    Re your max...trust me, as SideSteel says, it will get heavy quickly. You are upping reps each within the mesocycle, so you are progressive loading - and 10% is a pretty big hike. I only add 10lb on each mesocycle I do under my routine. Adding 10% would add 20lb to my squats and 30lb to my deads...not happening.
  • nmtGurl
    nmtGurl Posts: 159 Member
    Thanks for answering my question. I respect the knowledge both of you have and appreciate the time you guys put in this forum!!

    I think because as a newbie and I'm starting so light to begin with, I feel like I'm farting around in the gym. Especially on the warm up sets and the 10% and 20% days. My mind can't get around, "if I can do 10 of these already, why is it taking me 3 weeks to get there?"

    Is this more of a "patience Grasshopper," thing and I'll be cursing in about 3 months, lol?
  • DaniH826
    DaniH826 Posts: 1,335 Member
    If I'm lifting under my max for the majority of the cycle and then only increasing 10% for the next one, wouldn't anything gained be painfully slow?

    If I may chime in, I did 3 weeks of AllPro's before discovering that it wasn't going to help me meet my goals nor did it fit into my overall scheme of things (it's a solid, proven program though!), and by week 3 and 10 reps per set, I was pretty tuckered. Doing all those lifts every session is very rigorous. It may look like a small increase/progress on paper, but those lifts and rep increases will keep you working hard. You'll be very grateful to only go up a bit in weight once a cycle rather than once a week or whatever. You'll also be grateful for those built-in deload days.

    Just my 2 cents, from personal experience. :smile:
  • fallonrhea
    fallonrhea Posts: 388 Member
    Oh wow, this is SO incredibly helpful, from all of you. Thank you SO much. I'll keep you updated on how it goes :)

    As always, thank you for your continued help and support in this group. It's been the most helpful thing I've found on MFP and it is incredibly sweet of you guys to be dedicating so much of your time to helping other people!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Thanks for answering my question. I respect the knowledge both of you have and appreciate the time you guys put in this forum!!

    I think because as a newbie and I'm starting so light to begin with, I feel like I'm farting around in the gym. Especially on the warm up sets and the 10% and 20% days. My mind can't get around, "if I can do 10 of these already, why is it taking me 3 weeks to get there?"

    Is this more of a "patience Grasshopper," thing and I'll be cursing in about 3 months, lol?

    Yep :happy:

    I felt the same way when I started 5/3/1 as you take a 90% of your 1RM to start for your calculated weights rather than your actual 1RM....by the fourth cycle it was becoming a b!tch to get the required reps done.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Oh wow, this is SO incredibly helpful, from all of you. Thank you SO much. I'll keep you updated on how it goes :)

    As always, thank you for your continued help and support in this group. It's been the most helpful thing I've found on MFP and it is incredibly sweet of you guys to be dedicating so much of your time to helping other people!

    You are very welcome. Ping us with any questions.
  • nmtGurl
    nmtGurl Posts: 159 Member

    Yep :happy:

    I felt the same way when I started 5/3/1 as you take a 90% of your 1RM to start for your calculated weights rather than your actual 1RM....by the fourth cycle it was becoming a b!tch to get the required reps done.

    Thank you Sara, that makes me feel heaps better! We are close in age and your transformation with weights has totally inspired me to go for it!

    I'll just stay the course and wait for progress. :smile:
    I also just found a forum for AllPro's Routine (http://www.myfitnesspal.com/groups/home/12707-all-pro-s-beginner-weight-lifting-routine)

    ETA: Thank you also DaniH, your info also helped me decide to keep with it

    Cheers :flowerforyou:
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Locking so we can keep track of active threads better. Please PM myself or SideSteel if you have any further questions and we wil unlock the thread. Please link the thread in the PM.
This discussion has been closed.