Which lifting program is the best for you?
Replies
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I have a question if anyone could answer it I'd appreciate it, It's probably a dumb question but I'm trying to figure out how much I should be lifting, I want to lift heavy but I'm not exactly sure how heavy is heavy if that makes sense. I have a pair of 5lbs I know these are not heavy, a pair of 10lbs and one 16 pound weight. I just got the 10 lbs and I'm struggling with them(yes, I know I'm very weak), but at the same time, I'm wondering if they are heavy enough.
How do you know what's heavy enough? From what I've read you should be able to perform at least 6 reps without losing form but you're supposed to struggle right?
I'd say if you can do 10 reps easily, it's time to add weight. Lifting heavy is progressive. At first, 10 pounds is heavy. Then it gets easier. So you go up to 15 pounds and do less reps. Those reps get easier, so you add reps. Ten reps is easy, so you jump to 20 lbs. Rinse and repeat.6 -
quiksylver296 wrote: »I have a question if anyone could answer it I'd appreciate it, It's probably a dumb question but I'm trying to figure out how much I should be lifting, I want to lift heavy but I'm not exactly sure how heavy is heavy if that makes sense. I have a pair of 5lbs I know these are not heavy, a pair of 10lbs and one 16 pound weight. I just got the 10 lbs and I'm struggling with them(yes, I know I'm very weak), but at the same time, I'm wondering if they are heavy enough.
How do you know what's heavy enough? From what I've read you should be able to perform at least 6 reps without losing form but you're supposed to struggle right?
I'd say if you can do 10 reps easily, it's time to add weight. Lifting heavy is progressive. At first, 10 pounds is heavy. Then it gets easier. So you go up to 15 pounds and do less reps. Those reps get easier, so you add reps. Ten reps are easy, so you jump to 20 lbs. Rinse and repeat.
Okay, so lifting heavy is whatever is heavy for you peronally at that time, thank you for the answer!5 -
quiksylver296 wrote: »I have a question if anyone could answer it I'd appreciate it, It's probably a dumb question but I'm trying to figure out how much I should be lifting, I want to lift heavy but I'm not exactly sure how heavy is heavy if that makes sense. I have a pair of 5lbs I know these are not heavy, a pair of 10lbs and one 16 pound weight. I just got the 10 lbs and I'm struggling with them(yes, I know I'm very weak), but at the same time, I'm wondering if they are heavy enough.
How do you know what's heavy enough? From what I've read you should be able to perform at least 6 reps without losing form but you're supposed to struggle right?
I'd say if you can do 10 reps easily, it's time to add weight. Lifting heavy is progressive. At first, 10 pounds is heavy. Then it gets easier. So you go up to 15 pounds and do less reps. Those reps get easier, so you add reps. Ten reps are easy, so you jump to 20 lbs. Rinse and repeat.
Okay, so lifting heavy is whatever is heavy for you peronally at that time, thank you for the answer!
Exactly!
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I have another question, I don't have a barbell but I want to do the stronglifts program can I just use my dumbbells? Would I still get results?0
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I have another question, I don't have a barbell but I want to do the stronglifts program can I just use my dumbbells? Would I still get results?
You could use dumbbells but it will present a limitation based on grip strength. You could start wih one of the dumbbell routines simce that is the equipment you have.3 -
Stronglifts as a program also has 5 lb increases on each workout.
You really have that many dumbbells?
Obviously don't have to ramp up that fast, but even then ..... ditto's to comment above.0 -
Stronglifts as a program also has 5 lb increases on each workout.
You really have that many dumbbells?
Obviously don't have to ramp up that fast, but even then ..... ditto's to comment above.
There are also different variations that can make certain exercises harder (whether dumbbell or even just bodyweight).
But I do agree there are limitations but I think if you're an absolute beginner and only have dumbbells - at least you can focus on form without feeling to pressured about upping the weight.
Although in that case I'd suggest going with some of the other programs that have been listed (like New Rules of Lifting, Nerdfitness, Strong Curves, All Pro, ICF, etc) since you aren't going to be able to load like the program pushes for the long run.
ETA: ICF is similar to Stronglifts and you'll end up running into the same issue but it does incorporate a few more exercises.
Also, if you don't mind spending money - Nia Shanks has a few routines that can easily deal with dumbbell substitutions.0 -
Ok so im looking for a good program to help me lose the body fat. I am already in a calorie deficit so im losing weight there and i am using my Peloton bike(riding 6 times a week).
I want to continue lifting weights but not get bulky.
Anyone know if this is possible? and if so, what program would help me achieve this.
The only equipment i have is a bench, Bowflex dumbells, curling bar and Peloton bike.0 -
raven56706 wrote: »Ok so im looking for a good program to help me lose the body fat. I am already in a calorie deficit so im losing weight there and i am using my Peloton bike(riding 6 times a week).
I want to continue lifting weights but not get bulky.
Anyone know if this is possible? and if so, what program would help me achieve this.
The only equipment i have is a bench, Bowflex dumbells, curling bar and Peloton bike.
Even though males have an easier time with gaining muscle, it still isn't as simple as "went to the gym for a month and got bulky."
Unless you're taking something that's messing with your testosterone levels, it'd be awhile before you'd reach that kind of goal and you'd have to do it on purpose.
If you look at the first page, there is a list of programs (most are free). You can easily adapt the routines to the equipment you have or substitute with bodyweight as needed.3 -
raven56706 wrote: »Ok so im looking for a good program to help me lose the body fat. I am already in a calorie deficit so im losing weight there and i am using my Peloton bike(riding 6 times a week).
I want to continue lifting weights but not get bulky.
Anyone know if this is possible? and if so, what program would help me achieve this.
The only equipment i have is a bench, Bowflex dumbells, curling bar and Peloton bike.
http://community.myfitnesspal.com/en/discussion/10638850/program-advice-help-looking-to-lift-weights-burn-fat-and-still-cycle0 -
I have a question if anyone could answer it I'd appreciate it, It's probably a dumb question but I'm trying to figure out how much I should be lifting, I want to lift heavy but I'm not exactly sure how heavy is heavy if that makes sense. I have a pair of 5lbs I know these are not heavy, a pair of 10lbs and one 16 pound weight. I just got the 10 lbs and I'm struggling with them(yes, I know I'm very weak), but at the same time, I'm wondering if they are heavy enough.
How do you know what's heavy enough? From what I've read you should be able to perform at least 6 reps without losing form but you're supposed to struggle right?
It won’t be a number. It is what is heavy for you. So for example my program is 10-12 reps. So I start with 10lbs for example and if my form starts to fall apart at rep 11 then I know it’s heavy enough. So I will do all my sets at 10lbs and 10 reps then maybe next workout I’ll try to get to 12 reps per set. Once I can do 12 reps per set with 10lbs I will go up to 12lbs doing 10 reps per set. Maybe your program calls for a different number of reps or sets so follow that to determine your weight. Once your form starts to fail then that is heavy for you. Hope that makes sense. It takes some trial and error. The first few weeks my numbers were up and down as I tried out different weights.
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Why isn’t Max-OT on the list?
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raven56706 wrote: »Ok so im looking for a good program to help me lose the body fat. I am already in a calorie deficit so im losing weight there and i am using my Peloton bike(riding 6 times a week).
I want to continue lifting weights but not get bulky.
Anyone know if this is possible? and if so, what program would help me achieve this.
The only equipment i have is a bench, Bowflex dumbells, curling bar and Peloton bike.
If you don't want to get bulky, don't get fat.7 -
Quick question, I have started doing PPL, how long shall i stay on this program? Do you have to change your programme at some stage or just carry on? TIA0
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Quick question, I have started doing PPL, how long shall i stay on this program? Do you have to change your programme at some stage or just carry on? TIA
You can go until you stop making progress or you dont like it, pending it allows for adequate recovery, allows you to be consistent and addresses your goals.0 -
For Later.. thanks!0
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Quick question, I have started doing PPL, how long shall i stay on this program? Do you have to change your programme at some stage or just carry on? TIA
You can go until you stop making progress or you dont like it, pending it allows for adequate recovery, allows you to be consistent and addresses your goals.
OK thank you, by progress i guess you mean lifting heavier, not body change progress? Correct?1 -
Quick question, I have started doing PPL, how long shall i stay on this program? Do you have to change your programme at some stage or just carry on? TIA
You can go until you stop making progress or you dont like it, pending it allows for adequate recovery, allows you to be consistent and addresses your goals.
OK thank you, by progress i guess you mean lifting heavier, not body change progress? Correct?
Correct.. lifting improvements. Body changes are more of a function of dieting, but body composition is improved through lifting.0 -
Quick question, I have started doing PPL, how long shall i stay on this program? Do you have to change your programme at some stage or just carry on? TIA
You can go until you stop making progress or you dont like it, pending it allows for adequate recovery, allows you to be consistent and addresses your goals.
OK thank you, by progress i guess you mean lifting heavier, not body change progress? Correct?
Correct.. lifting improvements. Body changes are more of a function of dieting, but body composition is improved through lifting.
Thank you!0 -
I use 5x3x1 BBB for 3 months now. The results are fast!!! PR after PR2
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http://www.stack.com/a/barbell-only-workout
All I've been doing the last two months with my 85 pounds beginner's barbell and bench set I bought very cheap on a whim during a clearance sale at Kmart.
I'm pretty satisfied with the functional strength I've gained and maintained.1 -
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Hey everybody, I just got a set of adjustable dumbells as an early birthday present and am looking to start a real, genuine, honest-to-goodness program. My primary goal is to preserve muscle mass over the next year while in a modest deficit, and ideally to get hooked on lifting so I can be one of the badass old ladies who don't need help carrying their groceries one day. I'm going to be in the position to get a fancier home set-up in June and could progress to the barbell at that point if I wanted, but in the meantime, I've got dumbbells from 2.5 to 12.5 lbs a hand and a modest upgrade budget (but limited space).
I've primarily been looking at the beginner program from aworkoutroutine.com or the M& S dumbbell only program. I've also been reading the New Rules of Lifting for Women, but that program seems a little overwhelming and also wants various things that I don't have or have a ton of room for (short and tall steps, swiss ball). I like the simplicity of the aworkoutroutine.com program, but am concerned that I don't have a setup to allow a pull-up bar right now. Could anyone suggest an alternative, or would this limitation be disqualifying (it IS 1/6th of the workout, after all)? It looks like I could do everything in the M & S workout except the pull-up, although I would want to sub something out for sit-ups, because screw sit-ups.
Any feedback is welcome, even if it's to tell me to suck it up and do the NRoL program. Thanks - I'm excited to get started!
ETA: It looks like NRoL suggests pullovers as an alternative to lat pull downs, which AWR suggests as an alternative to pull-ups. Maybe that will work? I can't do anything remotely resembling a pull-up anyhow.
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NikolaosKey wrote: »I use 5x3x1 BBB for 3 months now. The results are fast!!! PR after PR
I ran 5/3/1 for about a year before switching to Juggernaut. It was definitely a pretty solid run, though I never felt like it really challenged me well, until I started adding the Joker sets from Beyond 5/3/1.0 -
MegaMooseEsq wrote: »Hey everybody, I just got a set of adjustable dumbells as an early birthday present and am looking to start a real, genuine, honest-to-goodness program. My primary goal is to preserve muscle mass over the next year while in a modest deficit, and ideally to get hooked on lifting so I can be one of the badass old ladies who don't need help carrying their groceries one day. I'm going to be in the position to get a fancier home set-up in June and could progress to the barbell at that point if I wanted, but in the meantime, I've got dumbbells from 2.5 to 12.5 lbs a hand and a modest upgrade budget (but limited space).
I've primarily been looking at the beginner program from aworkoutroutine.com or the M& S dumbbell only program. I've also been reading the New Rules of Lifting for Women, but that program seems a little overwhelming and also wants various things that I don't have or have a ton of room for (short and tall steps, swiss ball). I like the simplicity of the aworkoutroutine.com program, but am concerned that I don't have a setup to allow a pull-up bar right now. Could anyone suggest an alternative, or would this limitation be disqualifying (it IS 1/6th of the workout, after all)? It looks like I could do everything in the M & S workout except the pull-up, although I would want to sub something out for sit-ups, because screw sit-ups.
Any feedback is welcome, even if it's to tell me to suck it up and do the NRoL program. Thanks - I'm excited to get started!
ETA: It looks like NRoL suggests pullovers as an alternative to lat pull downs, which AWR suggests as an alternative to pull-ups. Maybe that will work? I can't do anything remotely resembling a pull-up anyhow.
The AWR is going to be your most basic program and is a good place to start. M&S is also a good alternative if you want additional volume. The advantage to things like StrongCurves or NROL is that they are good books that detail everything and allow you yo adjust where needed. You could start with the online programs until you get through the books and write out what you want to do.
If you dont have the equipment for a pull up you can easily substitute another move such as a renegade row.
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MegaMooseEsq wrote: »Hey everybody, I just got a set of adjustable dumbells as an early birthday present and am looking to start a real, genuine, honest-to-goodness program. My primary goal is to preserve muscle mass over the next year while in a modest deficit, and ideally to get hooked on lifting so I can be one of the badass old ladies who don't need help carrying their groceries one day. I'm going to be in the position to get a fancier home set-up in June and could progress to the barbell at that point if I wanted, but in the meantime, I've got dumbbells from 2.5 to 12.5 lbs a hand and a modest upgrade budget (but limited space).
I've primarily been looking at the beginner program from aworkoutroutine.com or the M& S dumbbell only program. I've also been reading the New Rules of Lifting for Women, but that program seems a little overwhelming and also wants various things that I don't have or have a ton of room for (short and tall steps, swiss ball). I like the simplicity of the aworkoutroutine.com program, but am concerned that I don't have a setup to allow a pull-up bar right now. Could anyone suggest an alternative, or would this limitation be disqualifying (it IS 1/6th of the workout, after all)? It looks like I could do everything in the M & S workout except the pull-up, although I would want to sub something out for sit-ups, because screw sit-ups.
Any feedback is welcome, even if it's to tell me to suck it up and do the NRoL program. Thanks - I'm excited to get started!
ETA: It looks like NRoL suggests pullovers as an alternative to lat pull downs, which AWR suggests as an alternative to pull-ups. Maybe that will work? I can't do anything remotely resembling a pull-up anyhow.
The AWR is going to be your most basic program and is a good place to start. M&S is also a good alternative if you want additional volume. The advantage to things like StrongCurves or NROL is that they are good books that detail everything and allow you yo adjust where needed. You could start with the online programs until you get through the books and write out what you want to do.
If you dont have the equipment for a pull up you can easily substitute another move such as a renegade row.
Thanks @psuLemon! I'm a sucker for starting simple, so AWR looks pretty good to me - I was just antsy about fiddling with it, but I should probably not be quite so delicate. I finished NRoL this morning and it was definitely a good read, even if the program doesn't look up my alley right now.0 -
Are dumbbells less effective than the barbell when doing a progressive weightlifting program?0
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MeVersusFat wrote: »Are dumbbells less effective than the barbell when doing a progressive weightlifting program?
It's usually more about effectiveness and ability.
Hard to get dumbbells that increase less than 5lbs. Per side. So 10 lb total jump in weight.
That may be too much, so you are doing some workout at below what is possible with a 5lb increase for some amount of time before you can make that 10 lb jump.
Or if doing a method of increasing reps until you increase weight, then lower reps back down - your rep range to allow that 10lb jump could be rather big. But at least then you are progressively making it more difficult.
Some lifts don't translate to dumbbell well either - squats & deadlifts for example.
And since dumbbells rely so much on other supporting muscles for balance - you may not be truly working the main focus muscle to it's max ability because the supporting ones are holding you back.
So there could be a good span of time until they catch up - in some cases they never will to allow main muscle to be overloaded.3 -
MeVersusFat wrote: »Are dumbbells less effective than the barbell when doing a progressive weightlifting program?
It's usually more about effectiveness and ability.
Hard to get dumbbells that increase less than 5lbs. Per side. So 10 lb total jump in weight.
That may be too much, so you are doing some workout at below what is possible with a 5lb increase for some amount of time before you can make that 10 lb jump.
Or if doing a method of increasing reps until you increase weight, then lower reps back down - your rep range to allow that 10lb jump could be rather big. But at least then you are progressively making it more difficult.
Some lifts don't translate to dumbbell well either - squats & deadlifts for example.
And since dumbbells rely so much on other supporting muscles for balance - you may not be truly working the main focus muscle to it's max ability because the supporting ones are holding you back.
So there could be a good span of time until they catch up - in some cases they never will to allow main muscle to be overloaded.
Because I can't go to the gym and I don't have much space in my home for a lot of equipment I opted for the M&S dumbbell program I would just add more reps every week like you mentioned. However, I've been reading that dumbbells are less effective particularly with squats like you mentioned, and I just want to do what's most effective so I guess I'm going to have to get a barbell. I do have another question I don't have a bench to do bench presses I've been doing all my presses lying flat on the floor is this also less effective?0
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