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I started with Stronglifts 5x5. It's a good starter program if you haven't lifted before, because it'll give you the opportunity to drill and learn the movement

by cheald 6y ago

I started with Stronglifts 5x5. It's a good starter program if you haven't lifted before, because it'll give you the opportunity to drill and learn the movements, and the program is simple, and there's an app that holds your hand. In terms of programming, it has some deficiencies, but most people just need a structured program to start with. You can probably run it for 12-18 weeks and then have a strong foundation to switch to another program. People argue its deficiencies, but if it gets you started and gets you structure to build a routine with, that's what you need, IMO. For the last couple of years, I've been training with Jim Wendler's 5/3/1 program, and it's fantastic. I keep getting stronger and can probably happily train on it for many years to come. I've competed in a couple of local powerlifting meets, and have a routine that I feel like I can sustain forever. There is a 531 for Beginners program, too, but it's less hand-holdy than Stronglifts.

Scarbutt 6y ago
Curious, what kind of deficiencies do you think 5x5 has?
- cheald 6y ago
  My two biggest complaints about it are too little deadlift volume (and always deadlifting after you've squatted, which is just suicidal at higher working weights), and no periodization. The latter is really the biggest issue with it as anything beyond an introductory program - the benefits of periodization are well-established, and while linear progression is great as an "on ramp", the human body just can't sustain that style of progression indefinitely. When you hit the point that you stop regularly progressing linearly, it's time to stop and switch to a periodized program. If you wanted to get really picky, it lacks lacks arm (bicep and rear deltoid, primarily) and oblique accessory work, but I don't really consider those too big of a problem since most beginners need something straightforward that isn't too overwhelming.
  - benjaminjackman 6y ago
    Any suggestions for a periodized program?
    - cheald 6y ago
      5/3/1 is my personal choice.
thenanyu 6y ago
I’m somewhat terrified about having wrong form and hurting myself. Is that a silly fear or should I find a coach or something?
- deleted 6y ago
  [deleted]
- bendergarcia 6y ago
  Valid concern but with preparation and also with a coach and also listening to your body, it shouldn’t be a fear. Injury is going to happen, you could be walking down the street and hurt your ankle. The most important thing is working on form, which you don’t have to do with heavy weights. But for this a coach totally helps because they can pin point exactly where you’re messing up.
- luc79 6y ago
  You can really benefit from hiring a coach ro start, or can prevent injuries.
- jvolkman 6y ago
  If you can find a coach and that will help alleviate your fears, do it. I work out in a "group personal training" setup where there are generally 5-8 folks lifting at a time, usually performing the same lifts on the same days, but all at different paces and levels. And we have a coach that helps with programming and offers assistance, critique, and timely doses of motivation or ridicule.
- cheald 6y ago
  The good thing about 5x5 is that you start with minimal weights - like an empty bar - and spend your first couple of weeks training with "easy" weight. This time is really for you to learn the movements. There's a wealth of information out there on how to do these movements properly. Injury is always a possibility, but if you start light and progress steadily, the risk of it is substantially diminished. A coach is a great resource, but a) most trainers in gyms are not strength coaches, and range from actively harmful to wonderful, and there's not really any way for the novice to know which they are, and b) legit strength coaches are expensive. I'd recommend self-study and starting lightly before a coach, personally, but if having a coach is the difference between you lifting and not lifting, get the coach. Alan Thrall has 3 really good beginner videos on the S/B/D movements: * https://www.youtube.com/watch?v=bs_Ej32IYgo https://www.youtube.com/watch?v=bs_Ej32IYgo * https://www.youtube.com/watch?v=wYREQkVtvEc https://www.youtube.com/watch?v=wYREQkVtvEc * https://www.youtube.com/watch?v=BYKScL2sgCs https://www.youtube.com/watch?v=BYKScL2sgCs Also check out the JTS pillars series. JTS are legends in powerlifting, and these videos can really help tune up technique. * https://www.jtsstrength.com/pillars-squat-technique/?v=7516fd43adaa https://www.jtsstrength.com/pillars-squat-technique/?v=7516f... * https://www.jtsstrength.com/pillars-bench-technique/?v=7516fd43adaa https://www.jtsstrength.com/pillars-bench-technique/?v=7516f... * https://www.jtsstrength.com/pillars-deadlift-technique/?v=7516fd43adaa https://www.jtsstrength.com/pillars-deadlift-technique/?v=75... There's also https://www.reddit.com/r/formcheck https://www.reddit.com/r/formcheck (and r/fitness and r/stronglifts5x5) which can be valuable resources for getting help fixing particular problems.
mikenew 6y ago
I'm a big fan of both programs (I built a lot of my current strength with 5/3/1), but I just want to add a couple things for anyone starting out: 1. If you're new, realize that your muscles will get stronger faster than your connective tissue. Be patient with your progression and be mindful of joint problems. 2. Most of the powerlifting/strength training programs are a bit light on pulling. Add in pullups and rows if the program doesn't call for it and your posture will thank you. 3. Strength training isn't cardio. It should (eventually) be hard. If you're taking one minute set breaks on big lifts you're doing it wrong. 4. Learn to eat. High protein and adequate calories. If you don't eat well you'll struggle to progress after a while and you're likely to get injured becasue your body can't recover adequately.
- cheald 6y ago
  All excellent points!
- mrslave 6y ago
  I was going to reply to GP but you beat me to some of my points: > realize that your muscles will get stronger faster than your connective tissue The author, or another prominent advocate on YouTube, emphasizes the ability to get a workout done in under an hour. In my opinion this is rushing it. There's a joke that you should add 5 minutes to your warm-up for every year over 30 (exact numbers vary). The point remains: always warm up thoroughly, especially the older you are. I take a lot of time between sets to recharge my ATP. I also do days where I'm not trying to add the 2.5 kg, but instead focus power. Or even just do it with good form at a slightly lighter weight if I'm not feeling 100%. The newer you are to lifting, go slow and focus on technique. (Perhaps 20 year olds can add 2.5 kg every session ad infinitum but I can't.)
dkarl 6y ago
Heads up for Wendler 5/3/1: the program is fantastic, but if you buy the books, you'll find some pretty blatant misogyny in them. I was really disappointed, and disappointed that I had endorsed that content with my purchases. There are a lot of good beginner programs. Check out the r/Fitness wiki for alternatives, specifically this page: https://thefitness.wiki/routines/strength-training-muscle-building/ https://thefitness.wiki/routines/strength-training-muscle-bu...

by cheald 6y ago

Scarbutt 6y ago

Curious, what kind of deficiencies do you think 5x5 has?

cheald 6y ago
My two biggest complaints about it are too little deadlift volume (and always deadlifting after you've squatted, which is just suicidal at higher working weights), and no periodization. The latter is really the biggest issue with it as anything beyond an introductory program - the benefits of periodization are well-established, and while linear progression is great as an "on ramp", the human body just can't sustain that style of progression indefinitely. When you hit the point that you stop regularly progressing linearly, it's time to stop and switch to a periodized program. If you wanted to get really picky, it lacks lacks arm (bicep and rear deltoid, primarily) and oblique accessory work, but I don't really consider those too big of a problem since most beginners need something straightforward that isn't too overwhelming.
- benjaminjackman 6y ago
  Any suggestions for a periodized program?
  - cheald 6y ago
    5/3/1 is my personal choice.

thenanyu 6y ago

I’m somewhat terrified about having wrong form and hurting myself. Is that a silly fear or should I find a coach or something?

deleted 6y ago
[deleted]
bendergarcia 6y ago
Valid concern but with preparation and also with a coach and also listening to your body, it shouldn’t be a fear. Injury is going to happen, you could be walking down the street and hurt your ankle. The most important thing is working on form, which you don’t have to do with heavy weights. But for this a coach totally helps because they can pin point exactly where you’re messing up.
luc79 6y ago
You can really benefit from hiring a coach ro start, or can prevent injuries.
jvolkman 6y ago
If you can find a coach and that will help alleviate your fears, do it. I work out in a "group personal training" setup where there are generally 5-8 folks lifting at a time, usually performing the same lifts on the same days, but all at different paces and levels. And we have a coach that helps with programming and offers assistance, critique, and timely doses of motivation or ridicule.
cheald 6y ago
The good thing about 5x5 is that you start with minimal weights - like an empty bar - and spend your first couple of weeks training with "easy" weight. This time is really for you to learn the movements. There's a wealth of information out there on how to do these movements properly. Injury is always a possibility, but if you start light and progress steadily, the risk of it is substantially diminished. A coach is a great resource, but a) most trainers in gyms are not strength coaches, and range from actively harmful to wonderful, and there's not really any way for the novice to know which they are, and b) legit strength coaches are expensive. I'd recommend self-study and starting lightly before a coach, personally, but if having a coach is the difference between you lifting and not lifting, get the coach. Alan Thrall has 3 really good beginner videos on the S/B/D movements: * https://www.youtube.com/watch?v=bs_Ej32IYgo https://www.youtube.com/watch?v=bs_Ej32IYgo * https://www.youtube.com/watch?v=wYREQkVtvEc https://www.youtube.com/watch?v=wYREQkVtvEc * https://www.youtube.com/watch?v=BYKScL2sgCs https://www.youtube.com/watch?v=BYKScL2sgCs Also check out the JTS pillars series. JTS are legends in powerlifting, and these videos can really help tune up technique. * https://www.jtsstrength.com/pillars-squat-technique/?v=7516fd43adaa https://www.jtsstrength.com/pillars-squat-technique/?v=7516f... * https://www.jtsstrength.com/pillars-bench-technique/?v=7516fd43adaa https://www.jtsstrength.com/pillars-bench-technique/?v=7516f... * https://www.jtsstrength.com/pillars-deadlift-technique/?v=7516fd43adaa https://www.jtsstrength.com/pillars-deadlift-technique/?v=75... There's also https://www.reddit.com/r/formcheck https://www.reddit.com/r/formcheck (and r/fitness and r/stronglifts5x5) which can be valuable resources for getting help fixing particular problems.

mikenew 6y ago

I'm a big fan of both programs (I built a lot of my current strength with 5/3/1), but I just want to add a couple things for anyone starting out: 1. If you're new, realize that your muscles will get stronger faster than your connective tissue. Be patient with your progression and be mindful of joint problems. 2. Most of the powerlifting/strength training programs are a bit light on pulling. Add in pullups and rows if the program doesn't call for it and your posture will thank you. 3. Strength training isn't cardio. It should (eventually) be hard. If you're taking one minute set breaks on big lifts you're doing it wrong. 4. Learn to eat. High protein and adequate calories. If you don't eat well you'll struggle to progress after a while and you're likely to get injured becasue your body can't recover adequately.

cheald 6y ago
All excellent points!
mrslave 6y ago
I was going to reply to GP but you beat me to some of my points: > realize that your muscles will get stronger faster than your connective tissue The author, or another prominent advocate on YouTube, emphasizes the ability to get a workout done in under an hour. In my opinion this is rushing it. There's a joke that you should add 5 minutes to your warm-up for every year over 30 (exact numbers vary). The point remains: always warm up thoroughly, especially the older you are. I take a lot of time between sets to recharge my ATP. I also do days where I'm not trying to add the 2.5 kg, but instead focus power. Or even just do it with good form at a slightly lighter weight if I'm not feeling 100%. The newer you are to lifting, go slow and focus on technique. (Perhaps 20 year olds can add 2.5 kg every session ad infinitum but I can't.)

dkarl 6y ago

Heads up for Wendler 5/3/1: the program is fantastic, but if you buy the books, you'll find some pretty blatant misogyny in them. I was really disappointed, and disappointed that I had endorsed that content with my purchases. There are a lot of good beginner programs. Check out the r/Fitness wiki for alternatives, specifically this page: https://thefitness.wiki/routines/strength-training-muscle-building/ https://thefitness.wiki/routines/strength-training-muscle-bu...