Heavy lifting 5x5
PetiteLittleFlower
Posts: 138 Member
Hey all, I really need some help with heavy lifting 5x5. I'm completely new to lifting but am not finding the right info. I do not know where to even start with routines. I want to build some muscle to help loose abit of fat. Any help appreciated
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Replies
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Bump0
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Check out this group:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women0 -
Start with the regular
I.e chest n tri
Back n bi
Shoulders calves
Legs ext
How many days you gonna train
Just start By walking around gym and concentrating on these muscle groups
Dont be afraid to ask advice
But never ever lift heavy until your comfatable with your knowledge and understanding, enjoy reading and learning, Its such fun and so interesting when you get in deep0 -
Start with the regular
I.e chest n tri
Back n bi
Shoulders calves
Legs ext
How many days you gonna train
Just start By walking around gym and concentrating on these muscle groups
Dont be afraid to ask advice
But never ever lift heavy until your comfatable with your knowledge and understanding, enjoy reading and learning, Its such fun and so interesting when you get in deep
At the moment I work out 5x per week doing mostly hiit training and some weights. Is there so specific plan then? Should I just do each one before cardio? So day 1: chest and tri (any machinery) then 20-30 min cardio?0 -
Precisely...Dont over analysis at first...just two or three exersizes for each of the two muscle groups your trauning
Try to do three sets with between 8 n 12 reps
So lets way chest Would be chest presses and flyes...3 sets of each, then triceps you would di kickbacks and extentions, try to keep it simple at first concentrate on form...the rest will follow..you will love it0 -
Check out this group:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
^^^ this. stronglifts 5x5 is a great programme for beginners, and it's simple it tells you what to lift... but I recommend checking out the sticky threads in the above forum, because it has lots of extra advice for women, especially if you have no previous experience lifting.
in terms of learning how to do the actual lifts, look on you tube for anything of Mark Rippetoe. Or just do Rippetoe's Starting Strength programme which is also a really great beginners programme.0 -
I also recommend Stronglifts or Starting Strength. To the person suggesting to just wander around the gym and hit machines at random, that is horrible advice. No structured program leads to no results and frustration. Choose a program and stick with it. If you just do random exercises every day, you'll have absolutely no way to track progress.0
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Just google Strong Lifts 5x5 and download the program. Better yet, order the book Starting Strength and do that program...I'm biased, but I think it's better. Don't over think it...both of these programs are tried and true...don't bastardize them...just do them the way they're intended to be done. Later on when you get more experience you can branch out. I did Starting Strength for about 7 months before I switched over to Wendler's 5/3/1.
With either SS or SL you'll be doing...
Workout A:
Squats 3x5 (SS) or 5x5 (SL)
Bench 3x5 or 5x5
Dead Lift 1x5 (either program)
Workout B:
Squats 3x5 or 5x5
Standing Overhead Press 3x5 or 5x5
Power Cleans or Pendlay Rows 3x5 or 5x5
With either program you will alternate between A and B 3x weekly. i.e. A,B,A....B,A,B....A,B,A...B,A,B....and into perpetuity until you change programs. Just follow the program...you start out light, but you add weight every time you lift, so you get "heavy" in pretty short order. You'll make awesome linear strength gains with either of these programs if you do them the way they're intended to be done. You will be tempted to add in your own ****...don't...do the program...you don't know enough of what you're doing right now so don't bastardize the program and just do it the way it is intended to be done...I can't really reiterate that enough.0 -
I didnt say randomly walk round, just prodded her to learn abit more before taking it to serious, ive seen lots of injuries by people walking un with programmes, high expectations...and no knowledge0
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Check out this group:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
^^^ this. stronglifts 5x5 is a great programme for beginners, and it's simple it tells you what to lift... but I recommend checking out the sticky threads in the above forum, because it has lots of extra advice for women, especially if you have no previous experience lifting.
in terms of learning how to do the actual lifts, look on you tube for anything of Mark Rippetoe. Or just do Rippetoe's Starting Strength programme which is also a really great beginners programme.
^^this.0 -
I am currently doing Stronglifts 5x5 and I love it!!! I definitely recommend it. I do sometimes add a few extra exercises if I have time that day. But that would be after I finish the program. I do the program the way it is written out. When I am finished and I have extra time, I might add dips, or some DB curls, and back extensions. Then I stretch and I'm done.
It's a great program and really easy to follow!!0 -
I didnt say randomly walk round, just prodded her to learn abit more before taking it to serious, ive seen lots of injuries by people walking un with programmes, high expectations...and no knowledge
If you're doing an actual program like SS or SL you will have the knowledge...because you'll be doing an actual program...with, like...instructions and **** on how to properly do the program and how to properly progress and how to properly perform the exercises, etc. People get injured when they just do random ****...when they follow an actual program they tend to do very well...because they're following something with an intelligent design.
On that note...off to the gym now...bench today.0 -
The Stronglifts app is very helpful and easy to use.0
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Stronglifts 5x5 is a great place to start. For a beginner compound movements are the best. It focuses on squat, bench press, barbell rows, overhead press and deadlift. All are compound exercises, and with all of them except the deadlift, you start with an empty bar. Google stronglifts, and check out the group here. Just bypass the machines and get right to the free weights.0
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Start with the regular
I.e chest n tri
Back n bi
Shoulders calves
Legs ext
How many days you gonna train
Just start By walking around gym and concentrating on these muscle groups
Dont be afraid to ask advice
But never ever lift heavy until your comfatable with your knowledge and understanding, enjoy reading and learning, Its such fun and so interesting when you get in deep
Way to may isolation things here. Compound moves rule for beginners.0 -
Check out this group:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
This topic specifically:
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
I really like the program. Simple, effective. I still do a modified version.0 -
Just google Strong Lifts 5x5 and download the program. Better yet, order the book Starting Strength and do that program...I'm biased, but I think it's better. Don't over think it...both of these programs are tried and true...don't bastardize them...just do them the way they're intended to be done. Later on when you get more experience you can branch out. I did Starting Strength for about 7 months before I switched over to Wendler's 5/3/1.
With either SS or SL you'll be doing...
Workout A:
Squats 3x5 (SS) or 5x5 (SL)
Bench 3x5 or 5x5
Dead Lift 1x5 (either program)
Workout B:
Squats 3x5 or 5x5
Standing Overhead Press 3x5 or 5x5
Power Cleans or Pendlay Rows 3x5 or 5x5
With either program you will alternate between A and B 3x weekly. i.e. A,B,A....B,A,B....A,B,A...B,A,B....and into perpetuity until you change programs. Just follow the program...you start out light, but you add weight every time you lift, so you get "heavy" in pretty short order. You'll make awesome linear strength gains with either of these programs if you do them the way they're intended to be done. You will be tempted to add in your own ****...don't...do the program...you don't know enough of what you're doing right now so don't bastardize the program and just do it the way it is intended to be done...I can't really reiterate that enough.
i dont think any other explanation needs to be given. I would say 90% of the people looking into getting into a true heavy lifting routine (less than 6 reps per set) will do plenty of research before they dive in. I also watched a lot of Mark Rippetoe videos on youtube to help.0 -
Just google Strong Lifts 5x5 and download the program. Better yet, order the book Starting Strength and do that program...I'm biased, but I think it's better. Don't over think it...both of these programs are tried and true...don't bastardize them...just do them the way they're intended to be done. Later on when you get more experience you can branch out. I did Starting Strength for about 7 months before I switched over to Wendler's 5/3/1.
With either SS or SL you'll be doing...
Workout A:
Squats 3x5 (SS) or 5x5 (SL)
Bench 3x5 or 5x5
Dead Lift 1x5 (either program)
Workout B:
Squats 3x5 or 5x5
Standing Overhead Press 3x5 or 5x5
Power Cleans or Pendlay Rows 3x5 or 5x5
With either program you will alternate between A and B 3x weekly. i.e. A,B,A....B,A,B....A,B,A...B,A,B....and into perpetuity until you change programs. Just follow the program...you start out light, but you add weight every time you lift, so you get "heavy" in pretty short order. You'll make awesome linear strength gains with either of these programs if you do them the way they're intended to be done. You will be tempted to add in your own ****...don't...do the program...you don't know enough of what you're doing right now so don't bastardize the program and just do it the way it is intended to be done...I can't really reiterate that enough.
i dont think any other explanation needs to be given. I would say 90% of the people looking into getting into a true heavy lifting routine (less than 6 reps per set) will do plenty of research before they dive in. I also watched a lot of Mark Rippetoe videos on youtube to help.
I have done a lot of research, my reason for posting on here is because I am unsure of what is the best programmes to go by. Research is key to a good overall knowledge I know but how can I be certain I am reading the best information?0 -
Just google Strong Lifts 5x5 and download the program. Better yet, order the book Starting Strength and do that program...I'm biased, but I think it's better. Don't over think it...both of these programs are tried and true...don't bastardize them...just do them the way they're intended to be done. Later on when you get more experience you can branch out. I did Starting Strength for about 7 months before I switched over to Wendler's 5/3/1.
With either SS or SL you'll be doing...
Workout A:
Squats 3x5 (SS) or 5x5 (SL)
Bench 3x5 or 5x5
Dead Lift 1x5 (either program)
Workout B:
Squats 3x5 or 5x5
Standing Overhead Press 3x5 or 5x5
Power Cleans or Pendlay Rows 3x5 or 5x5
With either program you will alternate between A and B 3x weekly. i.e. A,B,A....B,A,B....A,B,A...B,A,B....and into perpetuity until you change programs. Just follow the program...you start out light, but you add weight every time you lift, so you get "heavy" in pretty short order. You'll make awesome linear strength gains with either of these programs if you do them the way they're intended to be done. You will be tempted to add in your own ****...don't...do the program...you don't know enough of what you're doing right now so don't bastardize the program and just do it the way it is intended to be done...I can't really reiterate that enough.
Thank you. I have downloaded it, I will research how to do the lifts correctly then hopefully be able to start mon0 -
Unfortunatly my sweet it is a world full of contradiction..as you have already gathered
Just take your time and enjoy every step, you Dont have to take it so seriously at first, it may not even be for you
Would love ti know how your getting on si keep me posted0 -
Started strong lifts 5x5 on 07/01. Love it already! Much better than creating your own routine IMO.0
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Sounds worth checking out. Bump.0
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