Text Post: Jumping back into lifting? posted by Csellite
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  • yuta
    +3

    What's your goal?

    There are a lot of programs out there. e.g. C25K (couch to 5K), SS (Starting Strength), P90X, Crossfit, SL (Strong Lifts).

    For me, I do something that is similar to Strong Lifts (SL). At the center of SL is a 5 x 5; doing 5 reps for 5 sets.

    There are several exercise moves that are fundamental to my workouts. They are: 1. Deadlifts 2. Squats 3. Pull-ups 4. Overhead presses 5. Barbell row 6. Bench Press or pushups 7. High-Intensity Interval Training (HIIT); sprints 8. Sled-pulls

    I value inner strength, both mentally and physically. That's why I focus on compound lifts that work out multiple muscle groups, and particularly those that work out the legs and core. Out of the eight workouts above, I do Deadlifts and/or Squats every lifting session which is typically every other day. I also do sled pulls (pulling a sled that has 50 to 100 lbs, for about 0.25 miles) once a week.

    Now, I did have a trainer help me with my form for these compound lifts, and I watched a lot of videos. I also started off with very low weights for a few weeks, for example, just the bar. Form is really important. Part of having inner strength is knowing when your ego is acting up- knowing when to add more weight, and knowing when to step back to really make sure you're doing the moves correctly. I think having proper form will prevent you from getting injured too badly.

    Also, to prevent injury, avoid leg extension machines. Also, I personally avoid machines in general (e.g. the Smith machine).

    • FamousFellah
      +2

      The Smith Machine is great for exercises like Australian push ups, because you can set the bar at a lower height without occupying a squat rack ;)

      • yuta
        +2

        Nice! That's actually a great idea!