Weight Lifting workouts?

dee_thurman · December 2015

I have been doing body weight exercises at home. Now I am to the point where I need to get a good 3 or 4 day weight lifting routine. Is there a good place where I can look for an example or help. I lifted weights for over 10 years but took some time off and now I want to get started again. I could put something together but was wondering if there is something out there that you guys like/recommend that would be good for a guy starting up again. I have progressed slowly through body weight stuff to get to the point to get back into lifting. I think I am ready. I am looking forward to what you suggest.

jemhh · December 2015

Here is a list of routines. It's not an exhaustive list (there are certainly more out there) but there's enough variety in setup (# days per week, rep range, etc.) that it gives you a good place to start:

* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women

jacksonpt · December 2015

jemhh wrote: »

Here is a list of routines. It's not an exhaustive list (there are certainly more out there) but there's enough variety in setup (# days per week, rep range, etc.) that it gives you a good place to start:

* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women

Good starting point. Dig through those and see how they line up with the equipment you have access too, # of days/how much time you want to spend working out, etc.

dee_thurman · December 2015

i have an hour to lift. I could lift every day if that is the right way to do it. ( i would guess that it isn't) I recently lost about 30 pounds by eating healthy and doing lots of cardio. I have done pull ups, push ups, sit ups, squats and dips for about a month now (all body weight.) I am looking to add strength and continue to eat and live healthy. There is almost too much information with all of these. What are you all doing and how did you get started or back into it?

jemhh · December 2015

I started lifting using a full body routine that a trainer built for me. It had two workouts, A and B, that I alternated, doing it 3x/wk. Since then I have used a few of the programs from the list (All Pro's, Greyskull, Strong Curves, and 5/3/1.) Right now I'm doing 5/3/1. I was briefly doing another program but decided to start my cut early so I'm doing 5/3/1 with a 2 day setup, with another 2 days for conditioning, and 2 days of walking 30 minutes.

If you look at the programs, the majority have the same exercises or similar exercises (squats, deadlift variation, bench press, overhead press, etc.) The differences lie in the rep ranges and weight progression. IMO it's a matter of personal preference as to which one you pick.

scottver2 · December 2015

All the links above are great places to find a routine. If you're new to lifting, your best bet is to stick to an upper/lower split 2x a week, or full body 3x a week. Focus on compound movements to establish a good foundation for isolation exercises (which come later). Basically, Bench Press, Rows, Dead Lifts, and Squats.

FitGirl0123 · December 2015

The first question you want to ask yourself, in choosing the right program, is why you want to lift weights, and what results you are looking for? Not all lifting programs produce the same results.

cwolfman13 · December 2015

dee_thurman wrote: »

i have an hour to lift. I could lift every day if that is the right way to do it. ( i would guess that it isn't) I recently lost about 30 pounds by eating healthy and doing lots of cardio. I have done pull ups, push ups, sit ups, squats and dips for about a month now (all body weight.) I am looking to add strength and continue to eat and live healthy. There is almost too much information with all of these. What are you all doing and how did you get started or back into it?

Since you're just getting back into things, I'd go with a full body program 3x per week vs a 4 or 5x split. I started lifting again 3 years ago after a very long hiatus from the weight room. I started with Starting Strength by Mark Rippetoe.

SS is an excellent beginner program...it may seem overly simplistic as it doesn't really address much in the way of accessory/isolation work other than pull-ups and dips, but it's really a great place to start as it will provide for a lot of work with your core compound movements which are the foundation of any good program or routine that you would eventually move onto. It also provides for pretty linear strength gains and a good, solid foundation for more intermediate and advanced programming.

I ran SS for about 6 months before moving to 5/3/1. I was at the point where I needed more accessory work to keep improving.

I currently work with a trainer who programs my routine for me and I do a lot of Olympic lifting now.

middlehaitch · December 2015

I run the All Pro routine.
It has a heavy, medium, light day each week, with a rep increase weekly (8-12) instead of a weight increase.
The weight increases every 5 weeks.

I am still on hand weights for part of it.

I am older and workout alone so prefer the rep increase to the weight increase.

My goal is a slow recomp to improve LBM and bone density.

Cheers, h.

Weight Lifting workouts?

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