Post: #1

Alright, so I just started working out for real. I was going to start six months ago but I ended up only going a few times with my friend and then quit. This time I am going alone and focusing on my own shit.

I've googled around a bit on what to do when starting out and it seems like most people recommend Stronglifts 5x5. I'm wondering if any of you guys have any experience with this? Perhaps any better alternatives? I don't like the idea of not getting sore, since I have come to love the feeling of feeling destroyed after a workout.

My second question is, what can I substitute deadlifts with? I can't do deadlifts and I don't really know what exercise I can do that works as good as deadlifts. It looks like I have to substitute it with several exercises because it trains many different muscle groups. I really don't know, any advice here would be appreciated.

Post: #2

Use the search function man:

/forum-39.html

Secondly you can ask general questions in the Lifter's Lounge:

/thread-38933.html

Also BodyBuildling.com forums are a great asset as well.

Post: #3

To answer your question, I recommend Greyskull LP as hands-down the best beginner program you could ask for.

To answer your second question : As long as you're squatting (this carries over decent to deadlifting), you could do shrugs and barbell rows and this will make up for a lack of deadlifting. Really, any kind of pull will carry over.

Over time you might want to add a hamstring exercise in there too, be it machine leg curls or whatever.

Post: #4

If you are literally 100% brand spanking new to working out, I would start with Bodyweight Squats, Pushups, Planks, Pullups, Dips and Walking/Jogging.
Get strong at these super basic bodyweight fundamentals and then move onto crushing the weights.
If you are just coming back after a very long layoff, then go straight to the weights but start light.
The worse thing you can do with an untrained or atrophied body, is hit the weights hard & heavy right away.
You'll probably end up with some sort of injury inside of a month, seen it happen plenty of times to newbies/comebackers.

Also, my absolute best advice I can give you is once you start, DON'T STOP unless you absolutely have to.
Master your Discipline and Willpower.
You don't "get fit" this is the Blue-Pill Path.
You "live a lifestyle of fitness" - this is the Red-Pill path.

Post: #5

Don't try and over do it, build up your workouts gradually and focus on not getting burnt out or discouraged.

Make sure you go to the gym consistently, don't go 7 days in a row then take a day off which turns into 2 weeks off.

Post: #6

Why can't you dead lift? I was worried about my technique so watched some Youtube videos and read up on it, but I still managed to fuck my back up at the gym. Then I got a personal trainer to help me out, he showed me how to do them and video recorded my lifts and I improved, its cost me $70 but it was worth it, he also helped me figure out my 1 rep max on other compound lifts but any dude at the gym could help you with that.

Post: #7

(06-17-2016 01:46 PM)scotian Wrote:  Why can't you dead lift? I was worried about my technique so watched some Youtube videos and read up on it, but I still managed to fuck my back up at the gym. Then I got a personal trainer to help me out, he showed me how to do them and video recorded my lifts and I improved, its cost me $70 but it was worth it, he also helped me figure out my 1 rep max on other compound lifts but any dude at the gym could help you with that.

Scoliosis. Most people tell me to avoid deadlifts. It feels uncomfortable too, feels sort of like my spine bends even more when i pick up the bar. I do know people who deadlift with scoliosis but they go light.

Post: #8

(06-20-2016 08:58 AM)F1l1pV Wrote:  Scoliosis. Most people tell me to avoid deadlifts. It feels uncomfortable too, feels sort of like my spine bends even more when i pick up the bar. I do know people who deadlift with scoliosis but they go light.

Nonsense.
Of course you're gonna feel as if one side of your back is working more than the other, one of them is more developed than the other which causes scoliosis in the first place.
If anything your first goal should be hammering your back and midsection to realign your spine as much as possible to the point it doesn't cause muscle imbalances on the shoulders or legs as you gain musculature from weight lifting.
Deadlifts, snatch grip deadlits, ab work, hyperextensions are your friends. Specially hyperextensions, you should get to the point where you put a loaded barbell on your neck to do them. I got to do deadlifts with 350 and squatted the same, i even got to compete in weightlifting once. It limited me in the way that i'm never gonna be an elite powerlifter or weightlifter but that shouldn't stop you from getting an above average physique.
In fact i'm gonna give you the same advice my doctor gave me when i was close to 120 pounds and told him i didn't lift any weights because i think my spine is bent.. quit being a fucking pussy!

Post: #9

last month, i started the steak and eggs diet popularized by Vince Gironda; his book has some great programs to follow

Post: #10

I would second the bodyweight training to start off with before then moving into a beginners weightlifting program. It could also really help rehabilitate your back and condition your joints so heavier weights are less likely to injure you.

If you aim to be able to do say 5 pullups, 20 pushups, 50 bodyweight squats, that might be a good foundation to then start lifting weights.

A book that's mentioned a lot is Convict Conditioning for its progressions, eg. knee pushups to normal pushups to hands together pushups (diamond pushups) .. but this website http://www.startbodyweight.com has the same sort of thing on it under progressions for free.

Post: #11

I think Greyskull LP is great also.

However, I prefer StrongLifts 5x5 for about 2 or 3 months to get your form perfect and then switching to Greyskull. You can do high-bar squats instead of low-bar if you want. High-bar squats kinda make more sense in that program even though StrongLifts is a low-bar program. Low-bar might be better if you are substituting for deadlifts. It doesn't really matter so if you have a strong preference for high-bar or low-bar then go with what you like the best.

Saving deadlifts for later is not a problem. That is what StrikeBack recommends here in his thread "Do You Even Deadlift" Clinic. So you could do rows in one workout and pull-ups in the other workout in the StrongLifts program. Do 5 by whatever for pull-ups. If you can already do a lot more than 5x5 then do L-sit pull-ups or weighted pull-ups. L-sit pull-ups will build your core so rows in one workout and L-sit pull-ups in the other workout is a good combination if you aren't doing deadlifts. Maybe throw in some ab wheel or hollow body holds also. Read StrikeBack's deadlift thread. You will eventually want to add deadlifts even if you do them infrequently and that thread will give you all the alternate exercises.

The most important thing is to keep the weights very light in the beginning and add weight in every workout. You won't be able to add weight every workout if you start with too much weight which 99% of beginners do. Adding weight every workout won't last long so just suck it up and commit to using light weights for the first month or so.

(06-15-2016 04:36 PM)F1l1pV Wrote:  I don't like the idea of not getting sore, since I have come to love the feeling of feeling destroyed after a workout.

Chronic soreness means you are over-training and not making gains. Focus on learning how to perform 5 or 6 compound lifts correctly and adding weight every workout. If you absolutely need to feel sore then join a Crossfit gym and follow their programming. It's not the best program for getting strong but at least you will have coaching and learn something while you train to get sore instead of training to get strong.

Post: #12

Depends what you want. I'm actually going to go against the usual grain and suggest the York courses. The ones you're going to be most interested in are Courses 1 and 2 (3 and 4 are for Olympic lifting movements; don't bother with them yet).

Course 1:

1. Curl 1x5-10 (start with 5 reps, build to 10, then add weight)
2. Press: 1x5-10
3. Squat: 1x10-15
4. Pullover: 1x20 (use a LIGHT weight; this is more for chest expansion than anything else!).
5. Stiff-legged DL/RDL: 1x10-15
6. Bench Press: 1x5-10
7. Side Bend: 1x5-10
8. Straddle lift: 1x10-15
9. Calf raise: 1x10-15, more reps is better.
10. Shrug: 1x5-10, but you can do more if you want.

Course 2
1. Reverse curl: 1x5-10
2. Press: 1x5-10
3. Squat: 1x5-10
4. Bench press: 1x5-10
5. Deadlift: 1x10-15
6. Sit-ups: 1x15-20 (5 lb plate behind head when you reach 20)
7. Bent over row: 1x5-10, feel free to work into 10-15 here.
8. Leg Press: 1x10-15, again higher reps are acceptable here.
9. Calf Raise: 1x10-15

Do this program for a few weeks, add some weight to the bar and then you'll be ready for some more intense workouts. The York courses were sold for so long because THEY WORK!

Post: #13

I'm following the greek god program by kinobody and I'm having great results till now.

Post: #14

When I just started I didn't know exactly what to do and personal trainers were confusing me.

So I signed up for a free Bodycalendar account on Bodybuilding.com
You can find a workout which suits your goal as well as your level (Beginner).
Their app not only shows you how to perform each excersize in pictures and videos, but also lets you keep track of your workouts, progress etc.
I personally, started with http://www.bodybuilding.com/fun/lee-labr...ainer.html
And after completing it twice I was ready for more intense programs.
Good luck!

Post: #15

Be careful with any lifts that involve you potentially bending forwards at the waist; this puts the spinal discs into a compromised position. I know a guy who suffered a serious injury doing the barbell bent over row for high reps and more than a decade later he still has symptoms. I have herniated discs myself and it's no joke.

Instead of deadlifts you can do back extensions in the back extension chair (sort of like the opposite of a sit-up board) with extra weights. This will work your lower back effectively and safely and also provide plenty of hamstring and glute activation. You can work your quads in various machines as well, once again compromising your back a lot less. I know some guys will give you crap for not doing this or that compound exercise but when they're injured, they'll be the ones humbled.

In addition to this, your upper body is what counts the most aesthetically. Don't stay away from training just because you don't have the perfect plan for your lower body or this or that muscle yet. That would be just wasting time.

Post: #16

Recommend reading this book: Get Serious

Written by neurosurgeon and strength coach Brett Osborn. I've touted it around here before, because it's jam-packed with easily digestible info on complex topics and has a great workout routine to follow. Contains everything you need to build a solid foundation and understanding concerning health, exercise and nutrition. Mike Cernovich swears by it as well and has interviewed Osborn on his site.

I'm just 3 weeks into the program and my lifts have exploded.

Post: #17

Get a trainer for three months, three times a week and have them school you on the three major compounds, Squat, dead and bench, in terms of technique and form.

It's too much of a risk to patch together from vids and shit, you need someone on your back and coaching you. They'll get you lifting heavier much quicker and safer.

One minor point wrong in your dead or squat and you wont notice for two years, until that day you blow a disk at the gym.

Post: #18

If you're not doing deadlifts, do rows.