Which lifting program is the best for you?

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Replies

  • Beccalouise09
    Beccalouise09 Posts: 128 Member
    ritzvin wrote: »
    You wouldn't be doing it every day. ..you need at least 1 day recovery time between sessions (this is when your muscles are repairing and getting stronger, growing). 3 days per week (or even just 2).

    I understand what you meant and I have made up a list for a set A and a set B so Set A's workout is for Mondays and Fridays while set B is only for Wednesdays. I could show you if you'd like? :wink: :smiley:
  • Mr_Healthy_Habits
    Mr_Healthy_Habits Posts: 12,588 Member
    I like PPL, and I've been doing PPL, PPL, Rest for a while now.

    Although I feel like there are a few areas I'm neglecting that I'd like to focus on, and there's just not enough days in the week lol

    So I've been looking at Full Body routines as a way to keep up my volume, cut back on days, and use those freed days for focus on other areas and recovery...

    The drawback is losing those days of focused volume... But does it really even matter if I focus on one or two days or break the volume up over more days.
  • Afitbeginning
    Afitbeginning Posts: 31 Member
    If im looking for a programme that incorporates cardio and strength for beginners, which one would be best?
  • Mr_Healthy_Habits
    Mr_Healthy_Habits Posts: 12,588 Member
    Afitbeginning wrote: »
    If im looking for a programme that incorporates cardio and strength for beginners, which one would be best?

    Millionaire Hoy on YouTube has some great strength based cardio workouts... I would highly recommend him
  • scottfother
    scottfother Posts: 1 Member
    If im looking for a programme that incorporates cardio and strength for beginners, which one would be best?

    Athlean x
  • Afitbeginning
    Afitbeginning Posts: 31 Member
    Mr_Healthy_Habits wrote: »
    Afitbeginning wrote: »
    If im looking for a programme that incorporates cardio and strength for beginners, which one would be best?

    Millionaire Hoy on YouTube has some great strength based cardio workouts... I would highly recommend him

    Thank you but was hoping for a workout I could use at the gym xx
  • Afitbeginning
    Afitbeginning Posts: 31 Member
    scottfother wrote: »
    If im looking for a programme that incorporates cardio and strength for beginners, which one would be best?

    Athlean x

    Thank you!
  • jen20l9
    jen20l9 Posts: 16 Member
    To look into!
  • LadySaton
    LadySaton Posts: 500 Member
    My current choice is between dumbbell or bodyweight routines. (I’m not willing to keep barbells at home and not willing to join a gym again at this time.) I test-started the M&S full body dumbbell program today. I noticed it said not to add other exercises. Is that specific to not adding extra lifts? I’m trying to progress with certain body weight exercises and am not willing to give up on my pushups, chinups and pullups specifically. The rest I am willing to replace with the program. If I still do these three exercises on lifting days will that be a problem? If I shouldn’t do that, my plan is to just go with a bodyweight program instead and occasionally use dumbbell videos just because I like them.
  • psuLemon
    psuLemon Posts: 38,430 MFP Moderator
    Added Stephanie Buttermore's womens program, which is on sale for $20 right now.
  • classic2o
    classic2o Posts: 71 Member
    Thank you @psuLemon!
  • sardelsa
    sardelsa Posts: 9,812 Member
    @psuLemon just to let you know the first two links to Strong Curves bodyweight and template send you to page not found since the templates are no longer available for free online (as far as I know). Maybe linking all of them to that last link which works or the link to the Amazon page to order the book.
  • AvianDB
    AvianDB Posts: 56 Member
    I am really liking PPL!
  • Teabythesea_
    Teabythesea_ Posts: 559 Member
    sardelsa wrote: »
    @psuLemon just to let you know the first two links to Strong Curves bodyweight and template send you to page not found since the templates are no longer available for free online (as far as I know). Maybe linking all of them to that last link which works or the link to the Amazon page to order the book.

    They are available in spreadsheet form here:

    https://liftvault.com/programs/strength/strong-curves-program-spreadsheet/#Strong_Curves_Bootyful_Beginnings_Workout_Spreadsheet
  • msurkus
    msurkus Posts: 23 Member
    edited March 2019
    The best program is the one you do.
  • psuLemon
    psuLemon Posts: 38,430 MFP Moderator
    Teabythesea_ wrote: »
    sardelsa wrote: »
    @psuLemon just to let you know the first two links to Strong Curves bodyweight and template send you to page not found since the templates are no longer available for free online (as far as I know). Maybe linking all of them to that last link which works or the link to the Amazon page to order the book.

    They are available in spreadsheet form here:

    https://liftvault.com/programs/strength/strong-curves-program-spreadsheet/#Strong_Curves_Bootyful_Beginnings_Workout_Spreadsheet

    Thanks. I have updated the links. Sorry it took awhile to respond. Work and home life has been crazy.
  • Keto_Tranform_Me
    Keto_Tranform_Me Posts: 17 Member
    Following
  • planj
    planj Posts: 118 Member
    Thank you!
  • alexmose
    alexmose Posts: 792 Member
    Anyone else do The Muscle Building Routine from the first post?
  • dave_in_ni
    dave_in_ni Posts: 533 Member
    alexmose wrote: »
    Anyone else do The Muscle Building Routine from the first post?

    Yes ran it for 8 weeks, it's quite tough.
  • alexmose
    alexmose Posts: 792 Member
    dave_in_ni wrote: »
    alexmose wrote: »
    Anyone else do The Muscle Building Routine from the first post?

    Yes ran it for 8 weeks, it's quite tough.

    Success?
  • nossmf
    nossmf Posts: 12,015 Member
    Glad to rejoin the lifting community! After a decade of lifting, I took an entire year off lifting to afford payments on my kids' braces. Just recently I paid them off and renewed my gym membership.

    Talk about use-it-or-lose-it! In all three core lifts I have lost an estimated 25% off my 1RM (bench/deadlift) or more (50% off squat)!! Combined with now being 42, and it's daunting to think about trying to regain that same strength level, especially since my work schedule typically allows only two lifting days per week.

    Consequently, I've set myself a program where I do two full-body days, alternating between a "heavy" day of 5x1 for deadlift and 5x5 for bench/OHP/row, and a "volume" day of 3x10 for a variety of exercises (DB bench, pulldown, facepulls, etc).

    My main goals are to feel good moving into my mid-life, along with simply lifting for the joy of lifting. No strongman or bodybuilding competitions in my future.

    Think I'm just spinning my wheels, that I should look at a SL beginner's routine for a few months? Or just acknowledge that I'm older, my heaviest lifting days are behind me, and keep going as I am? (I have no intention of almost tearing my rotator cuff again due to gunning for a stratospheric 1RM as I did in my 30's...I've already missed enough gym time, I don't want to take time off for injury every again!)
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Are you avoiding squats for some reason?
  • jdelaineo
    jdelaineo Posts: 10 Member
    Bumping for future
  • Phirrgus
    Phirrgus Posts: 1,894 Member
    nossmf wrote: »
    Glad to rejoin the lifting community! After a decade of lifting, I took an entire year off lifting to afford payments on my kids' braces. Just recently I paid them off and renewed my gym membership.

    Talk about use-it-or-lose-it! In all three core lifts I have lost an estimated 25% off my 1RM (bench/deadlift) or more (50% off squat)!! Combined with now being 42, and it's daunting to think about trying to regain that same strength level, especially since my work schedule typically allows only two lifting days per week.

    Consequently, I've set myself a program where I do two full-body days, alternating between a "heavy" day of 5x1 for deadlift and 5x5 for bench/OHP/row, and a "volume" day of 3x10 for a variety of exercises (DB bench, pulldown, facepulls, etc).

    My main goals are to feel good moving into my mid-life, along with simply lifting for the joy of lifting. No strongman or bodybuilding competitions in my future.

    Think I'm just spinning my wheels, that I should look at a SL beginner's routine for a few months? Or just acknowledge that I'm older, my heaviest lifting days are behind me, and keep going as I am? (I have no intention of almost tearing my rotator cuff again due to gunning for a stratospheric 1RM as I did in my 30's...I've already missed enough gym time, I don't want to take time off for injury every again!)

    That's an interesting point. I've been lifting off and on (mostly on) for the better part of 40 years, yet due to *really boring details* I have to stay in the beginners catagory due to my physical condition, as opposed to years lifting. I think that's how it's intended.

    I've had my rt rotator cuff repaired, and the left is torn, but not ready for surgery per the Doc, so what I'm doing is sticking primarily with the basic 5x5 with accessories and modified to not wreck me. Such as replacing the barbell OHP with lighter dumbell OHPs and landmine presses as they are more controllable for me and tend to not cause that warning pain from the impingement.

    All in all my days of worrying about aesthetics and minimal gains are finished and replaced with safe but healthy and fairly satisfying lifts that won't put me back on the surgical table.

    Don't know if that helps or not lol, wish you the best though.
  • heybales
    heybales Posts: 18,842 Member
    nossmf wrote: »
    Glad to rejoin the lifting community! After a decade of lifting, I took an entire year off lifting to afford payments on my kids' braces. Just recently I paid them off and renewed my gym membership.

    Talk about use-it-or-lose-it! In all three core lifts I have lost an estimated 25% off my 1RM (bench/deadlift) or more (50% off squat)!! Combined with now being 42, and it's daunting to think about trying to regain that same strength level, especially since my work schedule typically allows only two lifting days per week.

    Consequently, I've set myself a program where I do two full-body days, alternating between a "heavy" day of 5x1 for deadlift and 5x5 for bench/OHP/row, and a "volume" day of 3x10 for a variety of exercises (DB bench, pulldown, facepulls, etc).

    My main goals are to feel good moving into my mid-life, along with simply lifting for the joy of lifting. No strongman or bodybuilding competitions in my future.

    Think I'm just spinning my wheels, that I should look at a SL beginner's routine for a few months? Or just acknowledge that I'm older, my heaviest lifting days are behind me, and keep going as I am? (I have no intention of almost tearing my rotator cuff again due to gunning for a stratospheric 1RM as I did in my 30's...I've already missed enough gym time, I don't want to take time off for injury every again!)

    Since almost every winter is going back into lifting from huge cardio spring/summer/fall training - it's always back to beginner level, which is frankly what I leave the winter as since only months of work.
    I vary what program I attempt (mainly self constructed now) - but the initial usage is accelerated to find current working weight.

    I'd stick with one program or the other both days, increase weight each time until you get to better working weight - unless you already have a handle on that.

    Get those tendons & ligaments used to it again, muscles probably recovery pretty good.

    Obviously the shoulder may be a slower approach, I know I have to recall that. Swimming can keep the muscles stronger and used to be used - but those bench specific supports/tendons can sure be a problem if I try to jump back too quick. Old rotator cuff surgery too.
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    edited May 2019
    Here's a write-up that might be helpful, @nossmf: https://bodyrecomposition.com/training/returning-to-training-after-a-layoff-qa.html/#more-2579 The paragraph under "What Not To Do" is aimed directly at you :)
  • kimny72
    kimny72 Posts: 16,011 Member
    There's a bunch of questions about exercise and body shaping/muscle building recently, so...

    BUMP!
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    I really love this post and all the great information. I've been doing StrongLifts 5x5 for 16 weeks and have really enjoyed it. I like the app. Recently I read Starting Strength and was very intrigued. What are you thoughts on the two programs? I have failed a few Overheads and Benches usually on the 4th or 5th sets, so what do you think of the 5x5 vs. 3x5? I'm also curious about the Power Clean vs. Barbell Row.

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