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Posted: 8/2/2017 4:39:08 PM EDT
[#1]
Starting strength
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Posted: 8/2/2017 4:39:59 PM EDT
[#2]
Quote HistoryQuoted:
Starting strength |
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Posted: 8/2/2017 4:40:22 PM EDT
[#3]
5x5
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Posted: 8/2/2017 4:41:09 PM EDT
[#4]
Quote HistoryQuoted:
Starting strength Do your 5's! |
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Posted: 8/2/2017 4:41:11 PM EDT
[#5]
FPNI
And work the 5*5 program. Semper Fi |
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Posted: 8/2/2017 4:41:26 PM EDT
[#6]
Quote HistoryQuoted:
Starting strength Edit: and eat and sleep enough. get as much as you can of both |
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Posted: 8/2/2017 4:41:40 PM EDT
[#7]
Quote HistoryQuoted:
5x5 |
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Posted: 8/2/2017 4:42:07 PM EDT
[#8]
Strong Lifts 5x5. It has a convenient free (or pay for premium) app for your phone that tracks everything for you. You'll get results if you follow the program.
ETA: Since someone noted 5x5 is horrible for a beginner, SL5x5 will start you at an appropriate weight, and has videos of proper technique if you're unfamiliar with the lifts. |
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Posted: 8/2/2017 4:42:13 PM EDT
[#9]
I do biceps & back one day, chest and triceps the next day and legs one day then shoulders one day.
Either go on bodybuilding.Com they have workout routines for all levels or I use an app on my phone called fitness point. Click on a body part you want to work out and it lists and shows you how to execute a ton of different exercises. |
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Posted: 8/2/2017 4:42:22 PM EDT
[#10]
what is 5x5, and how does it relate to SS?
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Posted: 8/2/2017 4:42:37 PM EDT
[#11]
Quote HistoryQuoted:
FPNI And work the 5*5 program. Semper Fi Make your mind. |
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Posted: 8/2/2017 4:43:07 PM EDT
[#12]
Starting Strength is good, or you can try 5x5. I use 5x5 because it is simple and quick, and have seen real improvements in strength over the last six months. It's a good basic workout.
https://stronglifts.com/5x5/ |
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Posted: 8/2/2017 4:44:08 PM EDT
[#13]
Quote HistoryQuoted:
Strong Lifts 5x5. It has a convenient free (or pay for premium) app for your phone that tracks everything for you. You'll get results if you follow the program. highly recommend for the beginner. |
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Posted: 8/2/2017 4:44:09 PM EDT
[#14]
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Posted: 8/2/2017 4:44:45 PM EDT
[#15]
I must be in the wrong forum. Where can I find the AK section.
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Posted: 8/2/2017 4:45:16 PM EDT
[#16]
5x5 until you plateau, then 5/3/1
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Posted: 8/2/2017 4:47:25 PM EDT
[#17]
Quote HistoryQuoted:
thats an intermediate program. horrible advice for a beginner. Quote HistoryQuoted:
Quoted:
5x5 |
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Posted: 8/2/2017 4:47:46 PM EDT
[#18]
FPNI to begin with. Then look at 5x5 and later 5-3-1
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Posted: 8/2/2017 4:48:15 PM EDT
[#19]
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances.
Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. |
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Posted: 8/2/2017 4:48:19 PM EDT
[#20]
5-3-1
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Posted: 8/2/2017 4:48:28 PM EDT
[#21]
Just lift?
Do you even lift bro?  just kidding. Honestly, if your not sure what to do, hire a trainer. Don't fight it.
You didn't learn to drive a car, fly an airplane, out insert tab A into slot B without instruction did you? So there you go. Jefit app can be an inspiration sometimes. Lift till you get a pump, and squeeze after. That muscle isn't going to hypertrophy itself. 
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Posted: 8/2/2017 4:49:10 PM EDT
[#22]
Quote HistoryQuoted:
I do biceps & back one day, chest and triceps the next day and legs one day then shoulders one day. Either go on bodybuilding.Com they have workout routines for all levels or I use an app on my phone called fitness point. Click on a body part you want to work out and it lists and shows you how to execute a ton of different exercises. |
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Posted: 8/2/2017 4:49:47 PM EDT
[#23]
Quote HistoryQuoted:
5x5 until you plateau, then 5/3/1 |
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Posted: 8/2/2017 4:49:48 PM EDT
[#24]
I'd start out with a 3x5 full body, 3 day per week program. After following that for a few months, then I'd work my way into a split 5x5 routine. I gave this a try and it worked well for me, though it should be noted that diet is MORE important than the actual workout routine. If you don't truly understand the nutrition aspects that go into strength training/bodybuilding, then you aren't going to experience the results you desire.
Head over to bodybuilding.com and start reading. There you can find tried and tested workout routines as well as all the nutritional advice you can wrap your brain around. |
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Posted: 8/2/2017 4:50:17 PM EDT
[#25]
Quote HistoryQuoted:
I must be in the wrong forum. Where can I find the AK section. |
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Posted: 8/2/2017 4:50:40 PM EDT
[#26]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers.  ...well said
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Posted: 8/2/2017 4:52:15 PM EDT
[#27]
Quote HistoryQuoted:
...well saidQuote HistoryQuoted:
Quoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. ...well said |
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Posted: 8/2/2017 4:53:37 PM EDT
[#28]
I figure out my max and do 5x5s at 80% Start inclined the whole way up and do each one set of the 5 on each level down. 5x5 on chest shoulders everything.
Rips it to hell. Eat all protein, eggs, chicken, turkey, protein shakes. I lift my arms, chest, shoulders like that every 4 days and the next day I cannot lift my arms. Seems to be the fastest way. |
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Posted: 8/2/2017 4:55:18 PM EDT
[#29]
I can tell you what I do currently.
Day 1- Chest/Triceps Day 2- Back/Biceps Day 3- Off Day 4- Shoulders/Traps Day 5- Legs Day 6- Off Day 7- Core Work or Off (depending how I'm feeling) If you want even simpler, take a powerlifting (compound movement) approach Bench Press Deadlift Squat Accessory work of your liking (would def add some military press or clean and press) |
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Posted: 8/2/2017 4:56:01 PM EDT
[#30]
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Posted: 8/2/2017 4:56:19 PM EDT
[#31]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. 
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Posted: 8/2/2017 4:59:46 PM EDT
[#32]
Quote HistoryQuoted:
Starting Strength is good, or you can try 5x5. I use 5x5 because it is simple and quick, and have seen real improvements in strength over the last six months. It's a good basic workout. https://stronglifts.com/5x5/ |
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Posted: 8/2/2017 5:00:03 PM EDT
[#33]
Quote HistoryQuoted:
Starting strength |
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Posted: 8/2/2017 5:00:47 PM EDT
[#34]
Stonglifts 5X5.
I started out last year knowing jack shit about free weights, so I started out with exactly zero weight on the bar....to learn proper form first. Each time you go you add 5 pounds to the bar. Each exercise is 5 sets of 5 reps each....with the exception of the deadlift. I added extra exercises to include pull ups, dips, captain's chair, and landmine abs.  The Most Powerful Ab Exercise Ever (6 PACK POWER!) plus elliptical for s half hour....and then I added swimming |
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Posted: 8/2/2017 5:01:00 PM EDT
[#35]
do phul
ss is for making you into a trex |
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Posted: 8/2/2017 5:01:44 PM EDT
[#36]
How about reverse pyramid?
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Posted: 8/2/2017 5:02:22 PM EDT
[#37]
Just throw hay bales and get tard strong!
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Posted: 8/2/2017 5:04:24 PM EDT
[#38]
You need to start watching twinmuscle workout on YouTube. Those guys are legit
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Posted: 8/2/2017 5:05:19 PM EDT
[#39]
Quote HistoryQuoted:
You need to start watching twinmuscle workout on YouTube. Those guys are legit no squats or deads strength gurus |
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Posted: 8/2/2017 5:06:48 PM EDT
[#40]
I just do curls for about 45 minutes every day in the squat rack. I basically look like a modern Adonis after 3 months. If you can't do that go work on a farm and get that farmer strength that is held in the highest of regards.
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Posted: 8/2/2017 5:07:46 PM EDT
[#41]
Quote HistoryQuoted:
yeah this no squats or deads chest shaving bodybuilding |
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Posted: 8/2/2017 5:08:58 PM EDT
[#42]
Read some stuff on google, listen to your body, and eat like its your fucking job.
If in doubt, ask rich piana what to do. He'll tell you to eat like its your fucking job. Since january ive lost 12 inches on my waist, 2 shirt sizes, 60 pounds, and making gains constantly. Got up to a 185x6 on bench last night and 405x4 deadlift as part of my normal workout. Nothing special but pretty good for 7 months in. My lifting is a mix of the old school pyramid method and 531 I eat 8 times a day, the same stuff every day. I lift with one of the founders of metrix, he says to do roughly what I'm doing. There is no one size fits all. Read and listen to your body. He is 57ish and ripped still. |
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Posted: 8/2/2017 5:09:19 PM EDT
[#43]
In for the GD weightlifting thread train wreck.
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Posted: 8/2/2017 5:09:47 PM EDT
[#44]
Duh...the answer is always Crossfit
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Posted: 8/2/2017 5:10:02 PM EDT
[#45]
Quote HistoryQuoted:
I do biceps & back one day, chest and triceps the next day and legs one day then shoulders one day. Either go on bodybuilding.Com they have workout routines for all levels or I use an app on my phone called fitness point. Click on a body part you want to work out and it lists and shows you how to execute a ton of different exercises. Monday: chest and biceps Tuesday: chest and biceps Wednesday: chest and biceps Thursday: chest and biceps Friday: legs (just kidding). Chest and biceps.  How To Skip Leg Day |
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Posted: 8/2/2017 5:13:03 PM EDT
[#46]
Just go buy a bench with some weights. It will come with a poster showing about 25 different exercises you can do. Do those exercises every other day.
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Posted: 8/2/2017 5:14:12 PM EDT
[#47]
Never skip leg day, unless you need a pump, and you always need a pump.
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Posted: 8/2/2017 5:14:47 PM EDT
[#48]
15 pounds is not unreasonable at all if you're starting from zero. Diet is hugely important, and so is getting enough rest. Lots of decent advice here so far,... lots of the PL stuff is a good start. I'm assuming you're aiming more toward aesthetics yes?
You're mid 30s? I'd recommend compound exercises instead of isolation exercises when possible, and when not use dumbbells instead of barbells. Modify exercises so your elbows don't move behind your scapula (floor press instead of bench press, etc...) or otherwise grind your shoulders and joints unnecessarily. |
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Posted: 8/2/2017 5:16:04 PM EDT
[#49]
Quoted:
What is the most basic routine that gets results? I'm not saying basic as in easy but an uncomplicated set of moves. Some of the routines I've been given seemed overly complicated for what I'm looking for. I'm looking for strength, gain a few pounds and definition. If I could add 15 pounds (doesn't seem unreasonable) that'd be great. I own a power rack, bench, 7' Olympic bar, hex bar and dumbbells. legs: Barbell squat chest: bench press push-ups shoulder/deltoids: standing military press biceps: barbell curls triceps: narrow grip barbell press back/latissimus dorsi bent-over barbell rows pull ups abs: sit ups minor body parts: calves: calf raises while holding barbell trapezius: barbell shrugs forearms: reverse barbell curls |
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Posted: 8/2/2017 5:16:19 PM EDT
[#50]
Quote HistoryQuoted:
Don't waste your time in the gym. It's not functional strength and will lead to muscle imbalances. Most guys I've known that worked out in a gym have all their muscle turn to fat when they stop lifting. You need to find some where you can lift hay bails. I grew up on a farm in South Eastern OK. We lifted hay bails from sun up to sun down. When I went to college, one of my friends remarked about how strong I was and he wanted to test my strength. He took me to the college gym and I got up to a 415 bench...I think that was 4 plates lol...but I didn't care about those numbers. |
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