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Can you share a good resource for beginners to find some pre-configured plans? Thanks!

by Ikatza 6y ago

krat0sprakhar 6y ago
Take a look at some of the recommended routines from thefitness.wiki https://thefitness.wiki/routines/ https://thefitness.wiki/routines/ .. it's the wiki from sidebar of r/fitness, which is also a great place to hangout incase you have questions
hit8run 6y ago
I liked “You are your own gym” by Mark Lauren when I started out with body weight training back around 2010. There is a companion app that is free and still updated called Bodyweight Training by Mark Lauren. There are many offerings around this area. Try a few out and let us know what works for you :)
akavel 6y ago
I got convinced by and fell in love with the r/bodyweightlifting Recommended Routine - I now advertise it left and right, for a quick link see: https://tinyurl.com/bodyweightrr https://tinyurl.com/bodyweightrr I found it soothing and empowering how they calmly yet persistently insist on starting small and not overworking yourself, and explain a lot with science. They describe how to scale the exercises depending on your fitness level (or lack thereof), they also list amazingly many ways how to do exercises with minimal or no equipment (I started with only a door bar, though even that can be worked around if really needed; some year later I decided to add gymnastic rings to that, and I don't expect to need more for long time, if ever).
- emptyfile 6y ago
  +1 For the RR I actually almost immediately modified it because I have dumbbells and lack a pull up bar at home, but even so it was very helpful for figuring out what a proper workout is supposed to feel like and look like.
- SecurityLagoon 6y ago
  I thought I was missing out on a community! But I assume you mean /r/bodyweightfitness? I am also a big fan, but I moved on from it and do my own programming based on reading Overcoming Gravity (2ed) - fantastic book if you want to get into the nitty gritty on body-weight programming. /r/bodyweightfitness have just started rolling out a new series of plans to replace the RR. So if you haven't popped by in a while it's worth a look. The one thing that always bugged me about the RR was the videos were just a random mismatch and some weren't even the bodyweight variant - they just told you to ignore the barbell or whatever. It's a bit of work to film and edit but there are a finite number of exercises in the RR so I always felt it made sense to make a consistent set for people to reference. That is one thing I really like about this website - the demonstrations are clear and consistent with what is being described. .
  - conistonwater 6y ago
    I don't know if Overcoming Gravity was named with this in mind but I've always loved its title: what is it that always keeps you down in life? Do something about it!
  - akavel 6y ago
    Uhhh, I wrote the subreddit name from memory, sorry for getting it wrong :/ As to the RR, I just recently internalized the last new RR, and you say they are gonna roll out a new one again? Huh I wonder why they change it so often o_O edit: Hmm, IIUC this seems to be some "Primer Routine", so I assume this to be something new, and given the different name, probably not obsoleting the RR, no?
sbierwagen 6y ago
The usual advice is to do Starting Strength (little bit more technical, is a book) or StrongLifts. (little easier, is a website) Both are focused on barbell compound lifts. There are many many strong opinions on what type of weight is best in what schedule, with many persuasive arguments backing them up. This is because you will get stronger and gain muscle mass if you eat at a surplus and do basically anything involving picking up a weight. Meat doesn't actually care about the routine! Your triceps can't tell if you did six reps or seven. Just doing some kind of heavy lift is enough.
- SecurityLagoon 6y ago
  > Meat doesn't actually care about the routine! Your triceps can't tell if you did six reps or seven. Just doing some kind of heavy lift is enough. Kind of... the most important thing for any beginner is to just start doing something; but, there are a lot of nuance on maximizing muscle growth that do mean different reps / weight ranges do make a difference. A couple of reps difference either side are going to make little difference but when you have drastically different ranges like 5 to 20 or something then you start training your body for different things. Stick to low reps and high weight and keep progressively overloading and you will be good to go! As you said - for beginners something like SS or SL are great for starting with core lifts and give you a solid program to kick off from.
  - gexla 6y ago
    This. You probably don't need to focus on specific muscles unless you're a bodybuilder (in which case you should already know what you're doing.)
hombre_fatal 6y ago
Bodyweight exercise at the park or backyard while listening to your favorite podcast or audiobook. That way you focus on developing a habit without complicating it with gyms, weights, and "plans".
SnowingXIV 6y ago
Compounds lifts. Often people get confused about what program to use or how to optimize. If you're just getting started - anything will work. Make going to the gym a routine and the rest will follow. You can ignore the noise (much like programming! You could get lost in learning some niche flavor-of-the-month framework and never build anything). Do squats, bench, ohp, and deadlift. You'll grow.
andrepd 6y ago
The /fit/ sticky is actually a pretty good overview: http://liamrosen.com/fitness.html http://liamrosen.com/fitness.html
- jason0597 6y ago
  /fit/ is a crap board most of the time, but sometimes golden nuggets of information crop up. That sticky is one such gold nugget (permanently pinned to the top)
  - andrepd 6y ago
    Agreed, most boards there are a total cesspit. However the stickies and the wikis often have good information (installgentoo.com for instance).

Can you share a good resource for beginners to find some pre-configured plans? Thanks!

by Ikatza 6y ago

Can you share a good resource for beginners to find some pre-configured plans? Thanks!

Take a look at some of the recommended routines from thefitness.wiki https://thefitness.wiki/routines/ https://thefitness.wiki/routines/ .. it's the wiki from sidebar of r/fitness, which is also a great place to hangout incase you have questions

hit8run 6y ago

I liked “You are your own gym” by Mark Lauren when I started out with body weight training back around 2010. There is a companion app that is free and still updated called Bodyweight Training by Mark Lauren. There are many offerings around this area. Try a few out and let us know what works for you :)

akavel 6y ago

I got convinced by and fell in love with the r/bodyweightlifting Recommended Routine - I now advertise it left and right, for a quick link see: https://tinyurl.com/bodyweightrr https://tinyurl.com/bodyweightrr I found it soothing and empowering how they calmly yet persistently insist on starting small and not overworking yourself, and explain a lot with science. They describe how to scale the exercises depending on your fitness level (or lack thereof), they also list amazingly many ways how to do exercises with minimal or no equipment (I started with only a door bar, though even that can be worked around if really needed; some year later I decided to add gymnastic rings to that, and I don't expect to need more for long time, if ever).

emptyfile 6y ago
+1 For the RR I actually almost immediately modified it because I have dumbbells and lack a pull up bar at home, but even so it was very helpful for figuring out what a proper workout is supposed to feel like and look like.
SecurityLagoon 6y ago
I thought I was missing out on a community! But I assume you mean /r/bodyweightfitness? I am also a big fan, but I moved on from it and do my own programming based on reading Overcoming Gravity (2ed) - fantastic book if you want to get into the nitty gritty on body-weight programming. /r/bodyweightfitness have just started rolling out a new series of plans to replace the RR. So if you haven't popped by in a while it's worth a look. The one thing that always bugged me about the RR was the videos were just a random mismatch and some weren't even the bodyweight variant - they just told you to ignore the barbell or whatever. It's a bit of work to film and edit but there are a finite number of exercises in the RR so I always felt it made sense to make a consistent set for people to reference. That is one thing I really like about this website - the demonstrations are clear and consistent with what is being described. .
- conistonwater 6y ago
  I don't know if Overcoming Gravity was named with this in mind but I've always loved its title: what is it that always keeps you down in life? Do something about it!
- akavel 6y ago
  Uhhh, I wrote the subreddit name from memory, sorry for getting it wrong :/ As to the RR, I just recently internalized the last new RR, and you say they are gonna roll out a new one again? Huh I wonder why they change it so often o_O edit: Hmm, IIUC this seems to be some "Primer Routine", so I assume this to be something new, and given the different name, probably not obsoleting the RR, no?

sbierwagen 6y ago

The usual advice is to do Starting Strength (little bit more technical, is a book) or StrongLifts. (little easier, is a website) Both are focused on barbell compound lifts. There are many many strong opinions on what type of weight is best in what schedule, with many persuasive arguments backing them up. This is because you will get stronger and gain muscle mass if you eat at a surplus and do basically anything involving picking up a weight. Meat doesn't actually care about the routine! Your triceps can't tell if you did six reps or seven. Just doing some kind of heavy lift is enough.

SecurityLagoon 6y ago
> Meat doesn't actually care about the routine! Your triceps can't tell if you did six reps or seven. Just doing some kind of heavy lift is enough. Kind of... the most important thing for any beginner is to just start doing something; but, there are a lot of nuance on maximizing muscle growth that do mean different reps / weight ranges do make a difference. A couple of reps difference either side are going to make little difference but when you have drastically different ranges like 5 to 20 or something then you start training your body for different things. Stick to low reps and high weight and keep progressively overloading and you will be good to go! As you said - for beginners something like SS or SL are great for starting with core lifts and give you a solid program to kick off from.
- gexla 6y ago
  This. You probably don't need to focus on specific muscles unless you're a bodybuilder (in which case you should already know what you're doing.)

hombre_fatal 6y ago

Bodyweight exercise at the park or backyard while listening to your favorite podcast or audiobook. That way you focus on developing a habit without complicating it with gyms, weights, and "plans".

SnowingXIV 6y ago

Compounds lifts. Often people get confused about what program to use or how to optimize. If you're just getting started - anything will work. Make going to the gym a routine and the rest will follow. You can ignore the noise (much like programming! You could get lost in learning some niche flavor-of-the-month framework and never build anything). Do squats, bench, ohp, and deadlift. You'll grow.

andrepd 6y ago

The /fit/ sticky is actually a pretty good overview: http://liamrosen.com/fitness.html http://liamrosen.com/fitness.html

jason0597 6y ago
/fit/ is a crap board most of the time, but sometimes golden nuggets of information crop up. That sticky is one such gold nugget (permanently pinned to the top)
- andrepd 6y ago
  Agreed, most boards there are a total cesspit. However the stickies and the wikis often have good information (installgentoo.com for instance).