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Posted: 9/25/2022 3:11:28 AM EDT
[#1]
Stop drinking and eating shit. Working out won't get you down 75 lbs only eating right will. Sorry I dont know an app.
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Posted: 9/25/2022 4:46:50 AM EDT
[#2]
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Posted: 9/25/2022 9:43:05 AM EDT
[#3]
It’s actually pretty simple when starting out:
1. Flat bench press. 2. Deadlift. 3. Squat. Throw in some assistance exercises if you have the time. That’s enough to keep a beginner busy for a long time. |
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Posted: 9/25/2022 9:47:59 AM EDT
[#4]
Quote HistoryThis or starting strength, both are similar, easy, effective, and give you a great strength base to build on. IMO every noob should do one of these programs until they no longer work. I just looked on Google play and there's apps for both available. |
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Posted: 9/25/2022 9:53:47 AM EDT
[#5]
Quote HistoryQuoted: It’s actually pretty simple when starting out: 1. Flat bench press. 2. Deadlift. 3. Squat. Throw in some assistance exercises if you have the time. That’s enough to keep a beginner busy for a long time. Add rows or chinups and swap out bench for overhead press. Overhead press helps me a lot more at work than horizontal pressing. Or just do both. |
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Posted: 9/25/2022 9:54:40 AM EDT
[#6]
Quote HistoryQuoted: This or starting strength, both are similar, easy, effective, and give you a great strength base to build on. IMO every noob should do one of these programs until they no longer work. I just looked on Google play and there's apps for both available. Quote HistoryQuoted: This or starting strength, both are similar, easy, effective, and give you a great strength base to build on. IMO every noob should do one of these programs until they no longer work. I just looked on Google play and there's apps for both available. I like greyskull as an alternative to either of them. It gives you a variable to use for gauging progress, and allows conditioning and accessories to be added later. |
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Posted: 9/25/2022 10:02:36 AM EDT
[#7]
I’m getting back into it after a few years off. Strongman 5x5 is great. Good variety, whole body, doesn’t take forever. Start with just the bar to get your form right
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Posted: 9/25/2022 10:28:13 AM EDT
[#8]
Push-ups, pull-ups, squats, and some cardio, maybe an airdyne. That's what you need to do every day starting out. You don't need an app or special programming right now.
Fix your eating, get enough sleep. |
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Posted: 9/25/2022 10:52:30 AM EDT
[#9]
As has been stated, do 5x5 Stronglifts or Starting Strength, and do the program. Do NOT start substituting or adding lifts because you think you know better than the guys who wrote these. Just do the program exactly as written.
Second, no amount of lifting is going to address the overweight issue to any great degree. That's all about what you do in the kitchen and at the dinner table. Lots of ways to skin that cat but they all come down to eat less and pay attention what you're eating. You can go low fat, you can go low carb, they both work. Just have a plan, log your calories and stick with it. And no drinking, or at least very little b/c every beer sets you back from where you could be without it. |
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Posted: 9/25/2022 2:27:18 PM EDT
[#10]
Stronglifts 5x5 and Wendler 531 both have really good apps and are great programs for a beginner. For someone brand new i would recommend 5x5, then switched to 531 with the Boring But Big template added
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Posted: 9/25/2022 6:20:36 PM EDT
[#11]
Starting Strength app
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Posted: 9/25/2022 8:37:37 PM EDT
[#12]
https://www.mindpumpmedia.com/maps-starter
Not an app but a blueprint/videos/program. I can’t recommend these programs enough. These guys have been personal training and developing programs most of their lives. I’ve completed two of their programs (aesthetic and anabolic). Both programs made a massive difference in my physique and strength. Their routines are built to make sense both physiologically and mentally. I’d also recommend you check out their podcast. I wouldn’t recommend you start out with 5x5 or 5/3/1. If you’ve never lifted, neither are going to give you well-rounded athleticism. |
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Posted: 9/26/2022 5:57:26 AM EDT
[#13]
Quote HistoryQuoted: Add rows or chinups and swap out bench for overhead press. Overhead press helps me a lot more at work than horizontal pressing. Or just do both. Stronglifts and starting strength both rotate bench press and overhead press every other workout. |
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Posted: 9/27/2022 7:13:46 AM EDT
[#14]
Quote HistoryQuoted: https://www.mindpumpmedia.com/maps-starter Not an app but a blueprint/videos/program. I can’t recommend these programs enough. These guys have been personal training and developing programs most of their lives. I’ve completed two of their programs (aesthetic and anabolic). Both programs made a massive difference in my physique and strength. Their routines are built to make sense both physiologically and mentally. I’d also recommend you check out their podcast. I wouldn’t recommend you start out with 5x5 or 5/3/1. If you’ve never lifted, neither are going to give you well-rounded athleticism. I ran maps anabolic, it's a solid program and I saw decent gains. The workouts took forever for me to get through though. Mobility and long warm-ups are essential for me, throwing that on a full body routine made gym sessions exceed an hour an a half. I bought aesthetic too but haven't ran it yet because it looks like the same long duration lifts. They do have some great podcasts, I listen to the regularly on long drives. |
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Posted: 9/27/2022 7:26:37 AM EDT
[#15]
Quote HistoryThis Great beginner routine to learn how to lift. Start low (empty bar) and get heavier, don't try to adjust for how much you can lift right now. I used 5x5 for a few years before moving onto to more intermediate and advanced programs. ETA: Learn the 5 big lifts then start exploring everything else 
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Posted: 9/27/2022 7:27:21 AM EDT
[#16]
Quote HistoryQuoted: Add rows or chinups and swap out bench for overhead press. Overhead press helps me a lot more at work than horizontal pressing. Or just do both. 5x5 is squat, dead, bench, overheads, and barbell rows |
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Posted: 10/4/2022 4:55:21 PM EDT
[#17]
Quote HistoryQuoted: I like greyskull as an alternative to either of them. It gives you a variable to use for gauging progress, and allows conditioning and accessories to be added later. I second the Greyskull LP vs Strong Lifts or Starting Strength, hands down. There is also a GSLP Android app. It's a bit clunky, but it works. https://greyskull.app/ Great thread laying everything out: GSLP Primer Do the fat loss template with some chins/rows for 8-12 weeks along with a decent diet higher in protein. After you build that base, start layering in accessory work. |
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