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I need a lifting program; can anyone help?

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    #91
    Originally posted by LesserBlackDog View Post
    I just joined a crossfit gym.

    God help me.
    lol just make sure to bring it up in every conversation ... it's got to be the first rule. I am intrigued to try since I like competition but their "form" or the general movements I've seen like kipping pull-ups give my joints a scare lol

    If you wouldn't mind letting us know how it goes.

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      #92
      Originally posted by hockeysc23 View Post
      lol just make sure to bring it up in every conversation ... it's got to be the first rule. I am intrigued to try since I like competition but their "form" or the general movements I've seen like kipping pull-ups give my joints a scare lol

      If you wouldn't mind letting us know how it goes.
      Been going to my CF gym for about 6 weeks now, ~3 times per week, and I am loving it. I think it's one of those things where the experience depends entirely on the culture of your local gym. I really like mine, as it is very much a crunchy, granola, middle-age-lesbians-who-also-powerlift kind of scene. No one says shit like "box" or "WOD." I was concerned it would be the kind of place where form gets sacrificed for arbitrary numeric accomplishments, but if anything, the opposite has been the case. The instructors have had me scaling most workouts waaay back to accommodate good form, which has really forced me to swallow my pride on occasion (like overhead squatting less weight than most of the women at the gym because my shoulder mobility is so limited right now).

      It's hard to tell if I've been getting stronger/faster/fitter/whatever since we do different workouts every day and haven't repeated anything yet. BUT I can definitely tell a huge difference in my body - my gut has almost disappeared and now there are lines and definition in my torso I've never seen before. Though that is probably 90% attributable to the fact that I committed to a big change in my diet around the same time I joined the CF gym. I've managed to virtually eliminate processed foods from my diet and am now getting about 50% of my daily food intake from veggies and fruits, about 25% healthy starches like sweet potatoes and whole grains, and 25% meat/eggs/dairy/oils/nuts/nut butters. I'm also cooking virtually everything from scratch except bread (long fermentation sourdough that I buy fresh from a local bakery).

      It's also just plain fun to do stuff like rope climbs, tire flips, etc. And nice to do it in a supportive, communal, group-effort, high-fives kind of environment after doing solo lifting for a long time.
      Ben

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        #93
        Revival...

        As this relates to clothes. As most "fitness" (for lack of better term) people my body changes from week to week. Depends on diet, what program i'm using, effort, etc. The changes are sometimes noticed on the scale and sometimes just in the fit of clothes. How do you guys all handle this type of thing? Being on this site ya'll are fashion concious as well so I know I can't be alone here. Specifically how it pertains to buying clothes, the fit of said clothes, sizing, etc.
        Last edited by Jrbrownie00; October 12, 2017, 09:13 AM.

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          #94
          Like you, I notice subtle changes in my body, not just on a weekly basis but sometimes on a daily basis. Also like you (I'm assuming), I prefer to wear clothes that are more of a tailored fit. I don't hesitate to buy them that way, in part because wearing clothes that fit me closely acts as an incentive to keep on track with my workouts, diet, etc.

          Having said that, I try not to purchase items (especially shirts) that border on being truly tight, since I know I'll have days that that will make me feel uncomfortable--more in terms of self-confidence than in terms of physical comfort. To me, the most important thing about good clothing is the way I wear them, the way I feel in them; I try to never let the clothes wear me.

          Do you wear business attire on a daily basis? I'm guessing you do, since these are the clothes I most notice fitting "differently" on a more frequent basis. Assuming you do, be sure you have a good tailor, one who can help you achieve a fitted look without edging you too close to your threshold, so to speak. Beyond that, keep an eye on your laundry/dry cleaning. Washing a garment in overly hot water, leaving it too long in the dryer, pressing it unmercifully can all lead to the level of shrinking that may not ruin the garment permanently, but can make a difference in how it fits you the next time you wear it.

          Don't know if any of this will be helpful, but I'll be keeping an eye on this thread to learn more myself.

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            #95
            New Year = New Body. Or at least that's how the saying goes.

            So...months after starting this thread I made it to the gym for the first time today. Felt good to get up and get in there before the gym became super crazy/packed. Plus it gave me some time to learn a few of the exercises and try to settle in to a routine.

            Now here I am at my desk with my muscles/body starting to ache. Tomorrow ought to be interesting.

            BTW, for the sake of interest/discussion, I just did a very basic workout. 3 x 10 (or 12 depending) reps. The moved on to a different muscle group. I'm pretty sure I don't have the weight figured out yet, as some exercises felt like I wasn't giving enough effort, but that will come in time.

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              #96
              Hopping on this thread--I need a dumbbell lifting program (at least to get me started). With my job, I have time for 35-45 minute workouts 3-4 times a week, at least for now. I know that if I have serious lifting goals, then going to a full gym with barbells is better, but I want to start with working out at my apartment gym and just getting into better shape. Anyone have suggestions?

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                #97
                Gents, a quick follow up question.

                I've been doing a workout of 3 sets by 10 reps. Then moving on to a different muscle group as I do my workouts.

                Does that make sense? Or am I better off doing something different? Thank you.

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                  #98
                  Do the following 3x a week, switching off ABA (week 1), BAB (week 2)...etc.

                  Workout A
                  Squats (3 sets of 5 reps)
                  Bench Press (3 sets of 5 reps)
                  Chin ups (3 sets of however many you can do)

                  Workout B:
                  Squats (3 sets of 5 reps)
                  Overhead Press (3 sets of 5 reps)
                  Deadlift (1 set of 5 reps)

                  Start at a hard, but manageable weight. Add 5 lbs to each exercise each workout. Become a beast.

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                    #99
                    Thanks [MENTION=16378]Arête[/MENTION]! So far so good with the gym routine.

                    Comment


                      I would do a full 5x5 if you’re gonna do that. I mean you’re just missing the extra 2 sets. That’s probably where he got that from. 5x5 is a very old school workout started by Eastern European competitive weightlifters. The point of the exercise is to add 5 Lbs to each exercise each time you go in the gym. 5 reps for 5 sets each, including the deadlift. In some popular weightlifting programs, people would only do deadlift for 1 set, but it’s not recommended to let your deadlift go that slowly since you’re working such core muscles. Don’t want that deadlift to slouch. Also, workouts are very personal. I’ll sway in and out of a 5x5 depending on my mood and how my body feels. Nice thing about 5x5 is that it’s all core muscle groups. Also, I would add back rows since they also work a big set of muscle groups.


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                        Originally posted by DocDave View Post
                        Gents, a quick follow up question.

                        I've been doing a workout of 3 sets by 10 reps. Then moving on to a different muscle group as I do my workouts.

                        Does that make sense? Or am I better off doing something different? Thank you.
                        Do a google search for Wendler 5/3/1. It's a variation on the classic 5x5 that has you cycle through increased weights and decreased reps to help develop your power.

                        I've done a few cycles and I prefer it to the vanilla 5x5 routine.
                        Ben

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                          Originally posted by LesserBlackDog View Post
                          Do a google search for Wendler 5/3/1. It's a variation on the classic 5x5 that has you cycle through increased weights and decreased reps to help develop your power.

                          I've done a few cycles and I prefer it to the vanilla 5x5 routine.
                          I second the 531. Great powerhouse workout. However, it’s a little complex for beginners? But heck, if you’re up for it, it’s definitely one to know and love.


                          Sent from my iPhone using Tapatalk

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                            Excellent. Thanks for the recommendation. I'll look in to it. Cheers.

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                              So I've been hitting the gym pretty religiously since November 1st. I've been going three days a week, an hour at a time. Of course I'm not lifting the entire hour, there breaks in there between sets.

                              I was looking at myself today and I haven't really noticed any differences in my appearance. I mean I feel better about myself because I'm going to the gym and keeping a routine. But as for my physical appearance, nahdah. Is it because I'm not cutting down on carbs to go along with it? Or is an hour, three times a week, not enough?

                              Comment


                                Building muscle takes a LONG time. Years.

                                But the muscles you have will be much more evident if you reduce your BF%.

                                So basically, if you want to LOOK more muscular (defined)... nutrition, nutrition, nutrition.

                                As for lifting I HIGHLY recommend Wendler 5/3/1. My 1RMs have increased for all my major lifts after just three months of Wendler cycles. There’s a free app that helps you calculate and log your lifts.
                                Ben

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