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Posted: 2/20/2018 10:00:39 AM EDT
[#1]
starting strength, by Mark Rippetoe.
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Posted: 2/20/2018 10:00:40 AM EDT
[#2]
Does the gym have free weights or is it all machines like Planet Fitness?
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Posted: 2/20/2018 10:02:02 AM EDT
[#3]
if you have free weights start doing StrongLifts 5x5
there is even a free app you can download to track everything |
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Posted: 2/20/2018 10:10:53 AM EDT
[#4]
Quote HistoryQuoted:
starting strength, by Mark Rippetoe. |
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Posted: 2/20/2018 10:12:07 AM EDT
[#5]
Quote HistoryQuoted:
This. Even if you don't follow that exact program, start with reading the book. |
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Posted: 2/20/2018 10:12:10 AM EDT
[#6]
Quote HistoryQuoted:
Does the gym have free weights or is it all machines like Planet Fitness? |
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Posted: 2/20/2018 10:15:30 AM EDT
[#7]
+1 to Mark Rippetoe's Starting Strength. Strength Training is the fountain of youth. We all need it as we age if we want to continue to be active and resistant to injury. Getting stronger will improve your shooting, guaranteed. Don't worry about bulking up, that won't happen unless you are eating enough to make it happen. If you aren't currently lifting, you will get significantly stronger at your current bodyweight.
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Posted: 2/20/2018 10:16:04 AM EDT
[#8]
We have a self defense and fitness sub forum if you want a thread that won't be full of nonsense.
Like was said, Starting Strength or Stronglifts for a few months will teach you how to use a barbell, get you into good habits, and put you into a place where you are strong enough to make progress on a different split later. The barbell (done properly) will keep you feeling like you are 20. Trust me, I started with one when I was 29, once I got a little bit of strength I felt 10 years younger. |
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Posted: 2/20/2018 10:55:38 AM EDT
[#9]
Since you have never done this start slow and progress into harder workouts.
I have seen so many just give up, just look into different workouts, some things might not work for you. I have been doing weight work outs since I was a teen, over 60 now. I still have a nice build, the older you get the harder it will be to reverse that gross looking body shape you will get with doing nothing. I never have been and never will have the big bulked up frame, I have a small frame like you, somewhat smaller. Good luck and work hard, also add some cardio, like running, bike, etc. |
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Posted: 2/20/2018 10:56:58 AM EDT
[#10]
Just do Starting Strength or Stronglifts
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Posted: 2/20/2018 10:58:40 AM EDT
[#11]
Your first goal, which will be the hardest, should be to make it to the gym everyday.
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Posted: 2/20/2018 10:59:59 AM EDT
[#12]
Quote HistoryQuoted:
starting strength, by Mark Rippetoe. GOMAD = not lean. ETA: I am not questioning the merits of Starting Strength. I'm questioning why y'all are recommending it to the OP when it doesn't suit his goals? His goals are not your goals. |
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Posted: 2/20/2018 11:04:53 AM EDT
[#13]
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Posted: 2/20/2018 11:04:53 AM EDT
[#14]
Look up superset. I worked out for two hours a day, 5 days a week for about a year.
Once I added supersets to my routine, my strength went up quite significantly. Stick with weight that you can maintain perfect smooth form with at first, and use dumbbells as much as possible. |
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Posted: 2/20/2018 11:05:58 AM EDT
[#15]
Quote HistoryQuoted:
Your first goal, which will be the hardest, should be to make it to the gym everyday. |
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Posted: 2/20/2018 11:06:36 AM EDT
[#16]
I'm like you 5'11" 155lbs. Tried bulking up by banging weights 6 days a week but it's hard for me to keep that bulk without eating constantly and I was always tired. Finally decided to go a different route and started doing more cardio activities with 1 day of weights. I work out 3-4 days a week in the morning and my stamina throughout the day has become much better.
This is what I did this morning as an example Rest 60 secs between sets. Light weight (I do this as a way of warming up) -Romanian deadlift x3 8 reps -Dumbbell pullover x3 8 reps Perform the following exercises back to back for 20 mins. Do not rest unless you need it. Do as many circuits as possible. -Squat 20 reps (either body or weights) -Pushups 10 reps -Inverted rows 10 reps -Lunges 10 reps each leg (either body or weights) -Underhand inverted rows 10 reps -Mountain climbers 10 reps each leg Run 1 mile Rowing 5-10 mile This whole thing took me 1 hour to complete and I was exhausted but felt amazing! I do this on Monday and Friday. Wednesday I do a full body weight training session. The rest of the days I do yoga, run 1-3 miles, and rest. |
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Posted: 2/20/2018 11:11:41 AM EDT
[#17]
Cardio kills. Really.
High intensity exercise like sprints, and weights. You don't have to be a powerlifter but don't just try to "tone up." That's what woman say. Also, fuck crossfit. It's priorities are all wrong. Do the basic deadlift, squat, press movements and some other accessory work. You will gain weight but it will be muscle and you won't have a dad bod and be skinny fat anymore. |
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Posted: 2/20/2018 11:12:25 AM EDT
[#18]
Quote HistoryQuoted:
I'm like you 5'11" 155lbs. Tried bulking up by banging weights 6 days a week but it's hard for me to put on that bulk without eating constantly and I was always tired. 6 days a week is unsustainable for most people, it just beats you up. |
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Posted: 2/20/2018 11:15:17 AM EDT
[#19]
Stronglifts 5 x 5. It uses compound lifts to get the most bang for your buck, and teaches you the basics. Great for beginners.
Also, most importantly is diet. Learn how may calories you need and figure your macros. You can't out lift a shitty diet. I would suggest doing a food journal for a week or two; it will really open your eyes when you sit down and look at what you are putting in your body. |
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Posted: 2/20/2018 11:16:41 AM EDT
[#20]
Quote HistoryQuoted: You have to eat a lot to gain weight, why not do an actual 3 or 4 day lifting program and eat like a horse if you want to bulk up? 6 days a week is unsustainable for most people, it just beats you up. |
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Posted: 2/20/2018 11:19:25 AM EDT
[#21]
Starting strength is a good base for building strength and will move fat to muscle if you follow the plan for the most part
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Posted: 2/20/2018 11:19:38 AM EDT
[#22]
Quote HistoryQuoted:
Just do Starting Strength or Stronglifts |
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Posted: 2/20/2018 11:19:49 AM EDT
[#23]
Man 2.0, Engineering the Alpha by bornstein.
Whenever I need to go back to basics, this is my benchmark. Also p90x ab ripper. |
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Posted: 2/20/2018 11:21:23 AM EDT
[#24]
Quote HistoryQuoted:
This is what I did this morning as an example Rest 60 secs between sets. Light weight (I do this as a way of warming up) -Romanian deadlift x3 8 reps -Dumbbell pullover x3 8 reps Perform the following exercises back to back for 20 mins. Do not rest unless you need it. Do as many circuits as possible. -Squat 20 reps (either body or weights) -Pushups 10 reps -Inverted rows 10 reps -Lunges 10 reps each leg (either body or weights) -Underhand inverted rows 10 reps -Mountain climbers 10 reps each leg Run 1 mile Rowing 5-10 mile This whole thing took me 1 hour to complete and I was exhausted but felt amazing! I do this on Monday and Friday. Wednesday I do a full body weight training session. The rest of the days I do yoga, run 1-3 miles, and rest. Many Thanks! |
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Posted: 2/20/2018 11:22:31 AM EDT
[#25]
Average Joe’s is what you seek.......
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Posted: 2/20/2018 11:22:59 AM EDT
[#26]
Quote HistoryQuoted:
And, it's free online. Quote HistoryQuoted:
Quoted:
This. Even if you don't follow that exact program, start with reading the book. |
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Posted: 2/20/2018 11:23:43 AM EDT
[#27]
StrongLifts 5x5 is a solid program, and their app is great. Makes it super easy to follow.
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Posted: 2/20/2018 11:24:33 AM EDT
[#28]
Quote HistoryQuoted:
Average Joe’s is what you seek....... 
But really... Wanting to be closer to getting back to this shape... 
Vs trying to be this.... Seems reasonable |
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Posted: 2/20/2018 11:25:20 AM EDT
[#29]
Quote HistoryQuoted: Great info. A lot of these seem easy to understand (beginner here) Keep it coming guys, Many Thanks! |
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Posted: 2/20/2018 11:25:57 AM EDT
[#30]
Quote HistoryQuoted:
Only to asshole FSA. Don’t be FSA. Quote HistoryQuoted:
Quoted:
Quoted:
This. Even if you don't follow that exact program, start with reading the book. |
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Posted: 2/20/2018 11:26:40 AM EDT
[#31]
Quote HistoryQuoted:
Great info. Thanks! Quote HistoryQuoted:
Quoted:
I'm like you 5'11" 155lbs. Tried bulking up by banging weights 6 days a week but it's hard for me to put on that bulk without eating constantly and I was always tired. Finally decided to go a different route and started doing more cardio activities with 1 day of weights. I work out 3-4 days a week in the morning and my stamina throughout the day has become much better. This is what I did this morning as an example Rest 60 secs between sets. Light weight (I do this as a way of warming up) -Romanian deadlift x3 8 reps -Dumbbell pullover x3 8 reps Perform the following exercises back to back for 20 mins. Do not rest unless you need it. Do as many circuits as possible. -Squat 20 reps (either body or weights) -Pushups 10 reps -Inverted rows 10 reps -Lunges 10 reps each leg (either body or weights) -Underhand inverted rows 10 reps -Mountain climbers 10 reps each leg Run 1 mile Rowing 5-10 mile This whole thing took me 1 hour to complete and I was exhausted but felt amazing! I do this on Monday and Friday. Wednesday I do a full body weight training session. The rest of the days I do yoga, run 1-3 miles, and rest. You need to eat a lot of food, buying a food scale and tracking everything you put in your mouth for a few months helps a ton. You need to lift heavy (heavy is relative to your max, not anyone else's) 3-4 times a week, and you need to get lots of sleep. |
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Posted: 2/20/2018 11:26:41 AM EDT
[#32]
Quote HistoryQuoted:
This, but if you've never even stepped foot in the gym it might be worth paying for a month of personal training. Having someone teach you basic lifts and watch your form would be money well spent towards remaining injury and bad habit free. Quote HistoryQuoted:
Quoted:
Just do Starting Strength or Stronglifts |
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Posted: 2/20/2018 11:32:51 AM EDT
[#33]
Quote HistoryQuoted: Don't listen to it if you want to get bigger. You need to eat a lot of food, buying a food scale and tracking everything you put in your mouth for a few months helps a ton. You need to lift heavy (heavy is relative to your max, not anyone else's) 3-4 times a week, and you need to get lots of sleep. |
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Posted: 2/20/2018 11:34:34 AM EDT
[#34]
Quote HistoryQuoted:
Not really looking to get bulk... Quote HistoryQuoted:
Quoted: Don't listen to it if you want to get bigger. You need to eat a lot of food, buying a food scale and tracking everything you put in your mouth for a few months helps a ton. You need to lift heavy (heavy is relative to your max, not anyone else's) 3-4 times a week, and you need to get lots of sleep. 
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Posted: 2/20/2018 11:41:26 AM EDT
[#35]
Stick to basics-
Squat Push Press Bench Press Deadlift (full disclosure - I don't deadlift :) ) Rows They are boring but they work. There is a lot of good youtube videos out there. I would say check out a channel called Athlean-X. The guy who runs it goes through proper form, why it is the proper form, and has a slight focus on injury prevention. He is a trainer and physical therapist. Lots of great technical info. If I had to go back to the beginning (been lifting 20+ years) and start over again, I would have added in more mobility and core work. I would dedicate a day in my split to it, which I am starting to do now. Also, would focus more on adding this into every workout on the mobility side of the house. How you train, is going to depend on your goal. Also eat the basics -protein (1g per kg) and the rest of your calories find the right mix of carbs/fats. minimum fat requirements vary, but usually between 45-60g per day depending... there is a lot of info on the net and youtube for this. You can't out train a bad diet. |
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Posted: 2/20/2018 11:44:40 AM EDT
[#36]
P90X. It works.
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Posted: 2/20/2018 12:03:22 PM EDT
[#38]
Quote HistoryQuoted:
I do want to be able to dodge wrenches... http://www.hollywood27.com/wp-content/uploads/2014/06/Dodgeball-movie-dodge-a-wrench.gif But really... Wanting to be closer to getting back to this shape... https://i.pinimg.com/736x/e8/17/8c/e8178c7b51f69a781c54a252a9668446--bouldering-rock-climbing.jpg Vs trying to be this.... https://qph.fs.quoracdn.net/main-qimg-24ae2e9adf8f374e6a961004185d4119-c Seems reasonable You'll never be Bradley Martyn. I friggin promise. Even if you tried really, really hard. Even if your mama told you you could be anything you wanted to be when you grow up, you will never be Bradley Martyn. So get that out of your head. Eat more protien. Lift weights. |
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Posted: 2/20/2018 12:03:53 PM EDT
[#39]
Quote HistoryQuoted:
Don't listen to it if you want to get bigger. You need to eat a lot of food, buying a food scale and tracking everything you put in your mouth for a few months helps a ton. You need to lift heavy (heavy is relative to your max, not anyone else's) 3-4 times a week, and you need to get lots of sleep. That's shit advise. Lift. |
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Posted: 2/20/2018 12:04:06 PM EDT
[#40]
Quote HistoryQuoted:
Why do you hate free access to the world's knowledge? Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
This. Even if you don't follow that exact program, start with reading the book. |
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Posted: 2/20/2018 12:06:27 PM EDT
[#41]
Make sure you wear a hoodie or knit hat. Jam up the machine in between sets and update your Facebook. If nobody is waiting to use the machine just surf the web for awhile. In the event someone wants to do a set while you are letting everyone know on Facebook you are lifting just tell them to wait because you only have a few more sets.
It is important what you wear. Most of this other advice about how to actually work out is bullshit. If you can pull it off wear sunglasses. That is bad ass. |
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Posted: 2/20/2018 12:06:41 PM EDT
[#42]
Quote HistoryQuoted:
I'm like you 5'11" 155lbs. Tried bulking up by banging weights 6 days a week but it's hard for me to keep that bulk without eating constantly and I was always tired. Finally decided to go a different route and started doing more cardio activities with 1 day of weights. I work out 3-4 days a week in the morning and my stamina throughout the day has become much better. This is what I did this morning as an example Rest 60 secs between sets. Light weight (I do this as a way of warming up) -Romanian deadlift x3 8 reps -Dumbbell pullover x3 8 reps Perform the following exercises back to back for 20 mins. Do not rest unless you need it. Do as many circuits as possible. -Squat 20 reps (either body or weights) -Pushups 10 reps -Inverted rows 10 reps -Lunges 10 reps each leg (either body or weights) -Underhand inverted rows 10 reps -Mountain climbers 10 reps each leg Run 1 mile Rowing 5-10 mile This whole thing took me 1 hour to complete and I was exhausted but felt amazing! I do this on Monday and Friday. Wednesday I do a full body weight training session. The rest of the days I do yoga, run 1-3 miles, and rest. OP, get the Starting Strength book. Read it. Do the program. You will have to bust your ass for years to get 'huge', but if you get under a barbell and STICK TO THE PROGRAM you'll have better knees, back and energy than you've had in years. You'll have enough strength that if you decide to go into any other type of fitness, sports, exercise or whatever, you'll have a good base to work from. It will never set you back, and it will pay dividends to your health for decades. Bodyweight workouts? Pfft. Maybe some dips after your overhead presses.... |
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Posted: 2/20/2018 12:06:44 PM EDT
[#43]
Quote HistoryQuoted:
99% of personal trainers in gyms are retards that don’t know how to perform the lifts correctly. |
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Posted: 2/20/2018 12:08:07 PM EDT
[#44]
Quote HistoryQuoted:
I'm sure you will have a difficult time not getting huge. The struggle is real. Quote HistoryQuoted:
Quoted:
Quoted:
Average Joe’s is what you seek....... http://www.hollywood27.com/wp-content/uploads/2014/06/Dodgeball-movie-dodge-a-wrench.gif But really... Wanting to be closer to getting back to this shape... https://i.pinimg.com/736x/e8/17/8c/e8178c7b51f69a781c54a252a9668446--bouldering-rock-climbing.jpg Vs trying to be this.... https://qph.fs.quoracdn.net/main-qimg-24ae2e9adf8f374e6a961004185d4119-c Seems reasonable |
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Posted: 2/20/2018 12:08:16 PM EDT
[#45]
Quote HistoryQuoted:
I do want to be able to dodge wrenches... http://www.hollywood27.com/wp-content/uploads/2014/06/Dodgeball-movie-dodge-a-wrench.gif But really... Wanting to be closer to getting back to this shape... https://i.pinimg.com/736x/e8/17/8c/e8178c7b51f69a781c54a252a9668446--bouldering-rock-climbing.jpg Vs trying to be this.... https://qph.fs.quoracdn.net/main-qimg-24ae2e9adf8f374e6a961004185d4119-c Seems reasonable Quote HistoryQuoted:
Quoted:
Average Joe’s is what you seek....... http://www.hollywood27.com/wp-content/uploads/2014/06/Dodgeball-movie-dodge-a-wrench.gif But really... Wanting to be closer to getting back to this shape... https://i.pinimg.com/736x/e8/17/8c/e8178c7b51f69a781c54a252a9668446--bouldering-rock-climbing.jpg Vs trying to be this.... https://qph.fs.quoracdn.net/main-qimg-24ae2e9adf8f374e6a961004185d4119-c Seems reasonable Trust me, you won't get that big without trying really hard. Get your ass in the gym and get stronger. Stop worrying about "getting bulky." You will feel better and look better. |
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Posted: 2/20/2018 12:11:21 PM EDT
[#46]
Quote HistoryQuoted: lol. You'll never be Bradley Martyn. I friggin promise. Even if you tried really, really hard. Even if your mama told you you could be anything you wanted to be when you grow up, you will never be Bradley Martyn. So get that out of your head. Eat more protien. Lift weights. Lean muscle & in shape vs bulk. Being hunched over a desk, drafting table, etc etc wears on the back, and im tired of feeling old. |
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Posted: 2/20/2018 12:11:52 PM EDT
[#47]
Quote HistoryQuoted: OP is a woman. Trust me, you won't get that big without trying really hard. Get your ass in the gym and get stronger. Stop worrying about "getting bulky." You will feel better and look better. Women really should lift, it does wonders for them. |
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Posted: 2/20/2018 12:12:19 PM EDT
[#48]
Quote HistoryQuoted:
Lame. Lame as hell. So incredibly lame that this is exactly what sitdwnhngon was referring to when he advised the OP to take this to the SD&F forum and get intelligent answers. So backwards that it might as well include the advise to eat 1200 calories a day and do the stair stepper behind your gym girlfriend. So retarded that he forgot to include the need for muscle confusion and doing what makes you sore so you know it's working. So stupid that he might as well have mentioned that weight lifting won't help your heart health and you'll need to do some cardio or you'll get all swole and die walking up the stairs. So unhelpful that he should advise the OP to stick with smith machines and cables to reduce risk of injury. Did we mention that body building muscles aren't as strong as farming muscles? OP, get the Starting Strength book. Read it. Do the program. You will have to bust your ass for years to get 'huge', but if you get under a barbell and STICK TO THE PROGRAM you'll have better knees, back and energy than you've had in years. You'll have enough strength that if you decide to go into any other type of fitness, sports, exercise or whatever, you'll have a good base to work from. It will never set you back, and it will pay dividends to your health for decades. Bodyweight workouts? Pfft. Maybe some dips after your overhead presses.... 
But it hurts my heart a little when you make fun of bodyweight workouts. |
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Posted: 2/20/2018 12:13:17 PM EDT
[#49]
Quote HistoryQuoted: LOL obviously, but just stating what the goals are and quick visual guide for Kids Who Can't Read Good and Want to Learn to Do Other Stuff Good Too... Lean muscle & in shape vs bulk. Being hunched over a desk, drafting table, etc etc wears on the back, and im tired of feeling old. |
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Posted: 2/20/2018 12:14:04 PM EDT
[#50]
Quote HistoryQuoted:
I'm sure you will have a difficult time not getting huge. The struggle is real. Quote HistoryQuoted:
Quoted:
Quoted:
Average Joe’s is what you seek....... http://www.hollywood27.com/wp-content/uploads/2014/06/Dodgeball-movie-dodge-a-wrench.gif But really... Wanting to be closer to getting back to this shape... https://i.pinimg.com/736x/e8/17/8c/e8178c7b51f69a781c54a252a9668446--bouldering-rock-climbing.jpg Vs trying to be this.... https://qph.fs.quoracdn.net/main-qimg-24ae2e9adf8f374e6a961004185d4119-c Seems reasonable 
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