Heavy lifting 5x5

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PetiteLittleFlower
PetiteLittleFlower Posts: 138 Member
in Fitness and Exercise
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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  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
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    Bump
  • almc170
    almc170 Posts: 1,093 Member
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    Check out this group:
    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
  • charliejenny
    charliejenny Posts: 79 Member
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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
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Options
    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?
  • charliejenny
    charliejenny Posts: 79 Member
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    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 it
  • neandermagnon
    neandermagnon Posts: 7,436 Member
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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.
  • tigersword
    tigersword Posts: 8,059 Member
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    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.
  • cwolfman13
    cwolfman13 Posts: 41,868 Member
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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.
  • charliejenny
    charliejenny Posts: 79 Member
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    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
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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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.
  • tinak33
    tinak33 Posts: 9,883 Member
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    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!!
  • cwolfman13
    cwolfman13 Posts: 41,868 Member
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    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.
  • Sebidian
    Sebidian Posts: 199 Member
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    The Stronglifts app is very helpful and easy to use.
  • CrankMeUp
    CrankMeUp Posts: 2,860 Member
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    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • rileysowner
    rileysowner Posts: 8,220 Member
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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.
  • rileysowner
    rileysowner Posts: 8,220 Member
    Options
    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.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
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    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.
  • da_bears10089
    da_bears10089 Posts: 1,791 Member
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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.

    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.
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Options
    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?
  • PetiteLittleFlower
    PetiteLittleFlower Posts: 138 Member
    Options
    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 mon

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