alternative program for Strong Lifts?

goldenbeautyxo
goldenbeautyxo Posts: 23 Member
in Fitness and Exercise
I was really interested in starting Strong Lifts but now I'm not so sure since it seems like something you have to do with a partner to help you with form and to spot you. I'm skinny fat, not to strong yet so I'm worried about using the power rack at the gym, i'm not even sure if i can lift the 45 lb Olympic bar yet!
Is there any other strength training programs that i can do by myself to get strong and start lifting heavy??
Ive lowered my weight, so now I'd like to lower body fat % and build muscle mass. I've read that you have to lift heavy to achieve that.

Replies

  • fireytiger
    fireytiger Posts: 236 Member
    You don't HAVE to have a partner to do stronglifts. The catch to that is, you need to have a power rack (also sometimes called a squat rack), something that will catch the weight if you can't get it back up and have to drop it. Most gyms will have this, it's pretty basic equipment. That's going to be the answer you get for any heavy lifting program, if you don't have a partner to spot you, then you need to work out someplace that has the equipment to keep you safe.

    ETA: also, when I first started I could not use the barbell for my exercises. You can use the dumbbells to build yourself up to the 45lb weight of the barbell, so once you're able to perform the exercises using two 20lb dumbbells you can probably handle the empty barbell. Good luck!
  • Lofteren
    Lofteren Posts: 960 Member
    You can either train in a power rack with the rails set at the appropriate height or you can learn how to dump a squat and a bench. For bench press, just don't use collars, that way you can tilt the bar and let the weights fall off of it. For squat, you just toss it off your shoulders and step forward quickly so the bar doesn't hit you on its way down. It takes some practice but it's a good skill to have if you intend on lifting.
  • JKDLady
    JKDLady Posts: 131 Member
    Have you looked at Strong Curves by Bret Contreras? I find that it's a good beginner book for starting to lift heavy by developing good form using bodyweight and moving up. I liked the instructions, pictures, and definitions.

    I've been using the program for about 12 weeks and am now easily using the barbell plus plates.

    Good luck to you!!
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    Just curious. Have you gone over and picked up the empty 45 pound barbell? Don't say you can't until you try it. You probably can't do overhead press with it, but most gyms have weighted straight curl bars that are lighter.
  • fivethreeone
    fivethreeone Posts: 8,196 Member
    You don't HAVE to have a partner to do stronglifts. The catch to that is, you need to have a power rack (also sometimes called a squat rack), something that will catch the weight if you can't get it back up and have to drop it. Most gyms will have this, it's pretty basic equipment. That's going to be the answer you get for any heavy lifting program, if you don't have a partner to spot you, then you need to work out someplace that has the equipment to keep you safe.

    ETA: also, when I first started I could not use the barbell for my exercises. You can use the dumbbells to build yourself up to the 45lb weight of the barbell, so once you're able to perform the exercises using two 20lb dumbbells you can probably handle the empty barbell. Good luck!

    Just a point of clarification. A power rack is also sometimes called a power cage. Squat rack is different.

    OP, you don't need a partner, and many gyms also have a 25 lb straight curl bar as someone mentioned above.
  • Ilikelamps
    Ilikelamps Posts: 482 Member
    Do starting strength instead
  • fireytiger
    fireytiger Posts: 236 Member
    Thanks fivethreeone, I had heard it called a squat rack before, so I mistakenly assumed it was the same thing. :) My bad, learn something new every day :)
  • goldenbeautyxo
    goldenbeautyxo Posts: 23 Member
    Thanks for all the great advice guys. You all really motivated me to just go out and try it. Not accepting failure before I even try! I'm definitely going to look into Strong Curves and start with the straight curl bars to make sure I can get up to 45lb :D
    Thanks again!
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Just curious. Have you gone over and picked up the empty 45 pound barbell? Don't say you can't until you try it. You probably can't do overhead press with it, but most gyms have weighted straight curl bars that are lighter.

    Hmm possibly she couldn't but I wouldn't assume anything...

    I could do an OHP with 45lbs easy when I started..

    to the OP I don't always have a spotter either so I had my husband build me a squat rack for home...doesn't quite work for my benching yet (he has yet to modify it to work well for that) but in the mean time I can usually guage if I am going to fail and I wont attempt the next rep or I do the "roll of shame"..

    I am not a big fan of no collars as it can damage the floor (even tho there are pads down) and you have to be prepared quickly for the other side to come crashing down....

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