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“Just picking a standard full-body workout routine” - that’s the issue, I have no idea what the names of standard routines are or where to find them. I’d love t

“Just picking a standard full-body workout routine” - that’s the issue, I have no idea what the names of standard routines are or where to find them. I’d love to know several. I know none. Like many things, knowing the name or term of what you’re looking for is the gateway - without that you’re stuck floundering.

50 3y ago
see https://stronglifts.com/ https://stronglifts.com/, reasonable program/philosophy to abide by - i came across it on here on hn, if i recall correctly
_v7gu 3y ago
Starting strength is the most classic one: https://startingstrength.com/get-started/programs https://startingstrength.com/get-started/programs Or you know, you could go into a couple of fitness forums and see which programs pop up again and again.
- somethingreen 3y ago
  Please don't do SS as a beginner, unless you are sure lifting heavy is what you want and are positive you'll be able to get through setbacks. Absolutely, read SS the book and apply its wisdom to corresponding lifts in the bodybuilding program you'll pick up instead. Then, once you are comfortable in the gym, slowly progress to add heavier lifts/sessions into your program. From there decide if you want to prioritize either.
  - lukas099 3y ago
    The main problem with SS for me is that encourages you to push through extreme exhaustion, because weight resets are based on failure to complete reps, and completely ignore Rate of Perceived Exertion (RPE). I got a lot stronger on SS, but the last few weeks were killer and ended with injuries for me.
    - zls 3y ago
      I would describe it differently, but I share your general take. The main weakness of SS is that once it gets heavy you really need professional feedback, because your form will begin to deteriorate. This will happen regardless of the program. Still, I wish SS was more clear about it—most beginners are not gonna film themselves and ask for form checks online, and ought to seek a coach irl. RPE wouldn’t work either because beginners don’t know how to judge. Everyone who squats heavy knows that a huge part of getting good at it is learning how to keep pushing safely, even as the lift becomes more and more psychologically challenging.
      - lukas099 3y ago
        It is overwhelming your work capacity that really leads to injuries. Form doesn't matter for that.
        zls 3y ago
        I agree in general, but not for beginners. If you’re some college kid whose idea of form comes from books and YouTube, odds are you’re doing something so wrong that you’ll tweak your back deadlifting or squatting long before you’re capable of overwhelming your work capacity.
- anthonypasq 3y ago
  starting strength was designed by a high school football coach who was trying to make high school athletes stronger. its a terrible framework for the average joe who wants to look better with their shirt off.
deleted 3y ago
[deleted]
taccicardia 3y ago
[dead]
anigbrowl 3y ago
You can figure out the basics in a couple of hours of reading. You don't need to process it all at once. I started lifting with some dumbbells I found on the street and just practiced moving them around slowly with light weights attached while figuring out which muscles different movements activated, then searched for simple terms like 'dumbbell shoulder exercises'.
- datavirtue 3y ago
  Absolute waste of time unless you are able to do dragon flags and hold a horse stance for more than a minute. People's hips and core are jelly and you are suggesting they start lifting weights?
  - anigbrowl 3y ago
    GP was asking about terminology, most of your other assumptions are also wrong.
maerF0x0 3y ago
Here's one that I came up with. Little science, but it's worked wonders on me. Simply do 5 sets of 5 reps of the following exercises in groups. Do 2-3x per week as your schedule allows. You can super set the push/pull exercise, but not the leg. Take no less than 1 minute rest between the PP supersets, or the leg sets. 1. Bench press , Row, Squat 2. Overhead press, Pull up (weighted if need be), Deadlift 3. Bicep curl, Tricep press, calves 4. Abs, core, or lower back (1x per week) Other details - if the workout takes longer than you have time for, you can break up the 1-4 across more days (eg lift 4 or 6 days a week with pattern of 1&3, 2&4, 1&3, 2&4 (1&3, 2&4) - add some weight every workout, even if it's the minimum 2.5 plates, or buy 1.25 micro plates to bring to the gym - once you are unable to add weight every workout, start to try and add weight every week - Every 12 weeks take a 1 week deload where you do 3x 10 reps of the above with about 50% of what you can actually lift If you're a "hard gainer" continue with the above and for a 12 week block try the following tactics. 1. Eat a costco rotisserie chicken each day (or equivalent calories + grams of protein in any other food) 2. Add a Liter, Half Gallon, or Gallon of milk (progressively experiment starting small), Or equivalent calories and grams of protein If you follow the above consistently for a year or two you will be ahead of something like 95% of gym goers. You might be behind optimal, but you'll be way ahead of most people.
gardenhedge 3y ago
It's mostly BS. I followed one of the ones reddit swore by and got big legs but relatively smaller upper body. That might mean strength but it wasn't a good physique which is why most people workout. check out fitness progress posts and you'll see some great looking bodies. the comments will be like "which routine pls" and the answer will be "huh? I just go to the gym consistently"

50 3y ago

see https://stronglifts.com/ https://stronglifts.com/, reasonable program/philosophy to abide by - i came across it on here on hn, if i recall correctly

_v7gu 3y ago

Starting strength is the most classic one: https://startingstrength.com/get-started/programs https://startingstrength.com/get-started/programs Or you know, you could go into a couple of fitness forums and see which programs pop up again and again.

somethingreen 3y ago
Please don't do SS as a beginner, unless you are sure lifting heavy is what you want and are positive you'll be able to get through setbacks. Absolutely, read SS the book and apply its wisdom to corresponding lifts in the bodybuilding program you'll pick up instead. Then, once you are comfortable in the gym, slowly progress to add heavier lifts/sessions into your program. From there decide if you want to prioritize either.
- lukas099 3y ago
  The main problem with SS for me is that encourages you to push through extreme exhaustion, because weight resets are based on failure to complete reps, and completely ignore Rate of Perceived Exertion (RPE). I got a lot stronger on SS, but the last few weeks were killer and ended with injuries for me.
  - zls 3y ago
    I would describe it differently, but I share your general take. The main weakness of SS is that once it gets heavy you really need professional feedback, because your form will begin to deteriorate. This will happen regardless of the program. Still, I wish SS was more clear about it—most beginners are not gonna film themselves and ask for form checks online, and ought to seek a coach irl. RPE wouldn’t work either because beginners don’t know how to judge. Everyone who squats heavy knows that a huge part of getting good at it is learning how to keep pushing safely, even as the lift becomes more and more psychologically challenging.
    - lukas099 3y ago
      It is overwhelming your work capacity that really leads to injuries. Form doesn't matter for that.
      - zls 3y ago
        I agree in general, but not for beginners. If you’re some college kid whose idea of form comes from books and YouTube, odds are you’re doing something so wrong that you’ll tweak your back deadlifting or squatting long before you’re capable of overwhelming your work capacity.
anthonypasq 3y ago
starting strength was designed by a high school football coach who was trying to make high school athletes stronger. its a terrible framework for the average joe who wants to look better with their shirt off.

deleted 3y ago

[deleted]

taccicardia 3y ago

[dead]

anigbrowl 3y ago

You can figure out the basics in a couple of hours of reading. You don't need to process it all at once. I started lifting with some dumbbells I found on the street and just practiced moving them around slowly with light weights attached while figuring out which muscles different movements activated, then searched for simple terms like 'dumbbell shoulder exercises'.

datavirtue 3y ago
Absolute waste of time unless you are able to do dragon flags and hold a horse stance for more than a minute. People's hips and core are jelly and you are suggesting they start lifting weights?
- anigbrowl 3y ago
  GP was asking about terminology, most of your other assumptions are also wrong.

maerF0x0 3y ago

Here's one that I came up with. Little science, but it's worked wonders on me. Simply do 5 sets of 5 reps of the following exercises in groups. Do 2-3x per week as your schedule allows. You can super set the push/pull exercise, but not the leg. Take no less than 1 minute rest between the PP supersets, or the leg sets. 1. Bench press , Row, Squat 2. Overhead press, Pull up (weighted if need be), Deadlift 3. Bicep curl, Tricep press, calves 4. Abs, core, or lower back (1x per week) Other details - if the workout takes longer than you have time for, you can break up the 1-4 across more days (eg lift 4 or 6 days a week with pattern of 1&3, 2&4, 1&3, 2&4 (1&3, 2&4) - add some weight every workout, even if it's the minimum 2.5 plates, or buy 1.25 micro plates to bring to the gym - once you are unable to add weight every workout, start to try and add weight every week - Every 12 weeks take a 1 week deload where you do 3x 10 reps of the above with about 50% of what you can actually lift If you're a "hard gainer" continue with the above and for a 12 week block try the following tactics. 1. Eat a costco rotisserie chicken each day (or equivalent calories + grams of protein in any other food) 2. Add a Liter, Half Gallon, or Gallon of milk (progressively experiment starting small), Or equivalent calories and grams of protein If you follow the above consistently for a year or two you will be ahead of something like 95% of gym goers. You might be behind optimal, but you'll be way ahead of most people.

gardenhedge 3y ago

It's mostly BS. I followed one of the ones reddit swore by and got big legs but relatively smaller upper body. That might mean strength but it wasn't a good physique which is why most people workout. check out fitness progress posts and you'll see some great looking bodies. the comments will be like "which routine pls" and the answer will be "huh? I just go to the gym consistently"