The Healthy Thread
Out of context: Reply #135
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- lnu0
I was sick of using the machines at the gym, so I googled how to start with free weights.
As many others, I found the 5x5 stronglifts program. It has recieved a lot of criticism because the "inventor" (it's an adaptation on another classic program) tries to make money from it by having seminars and making the forum members only and such, but the info (and the app) is free.
The program demands that you hit the gym three times a week, but I have found that I'm actually looking forward to going to the gym nowadays rather than dreading it like I did before.
Anyways, you will learn 5 basic exercises:
1. Squats
2. Bench Press
3. Barbell row
4. Military press
5. Deadliftsand you alternate between two routines:
A:
5 x 5 squats
5 x 5 bench press
5 x 5 barbell rowB.
5 x 5 squats
5 x 5 military press
1 x 5 deadliftsstart with an empty barbell (20 kg) or, for deadlifts and barbell row, the smallest bumper weight.
The next time you do the exercise, add 2,5 kg (the app will help you keep track). For deadlifts, add 5 kg.
Always rest at least 1:30 mns between sets, and one day between A and B. If one week is A, B, A, the next week you'll do B, A, B.
If you should fail at some point, go back two notches on the weights and keep going from there.
Do it for 12 weeks.
It feels a bit silly at first to not have any weights on the barbell, but you'll get over it. It will also feel a bit slow in the beginning, but keep adding the weight slowly. Soon enough, it'll be hard. Focus on doing the exercises with correct form and don't skip on the three times a week.
- thanks!ohhhhhsnap
- I also run on rest days. The goal for me is to be strong and healthy, not big (but it doesn't hurt).lnu