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Most important lifts?

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  • Most important lifts?

    I have been doing PBF for a while now and find I miss lifting weights. I do appreciate the short, full body workout from PBF. So I'm trying to figure out what lifts to do that will be garner a similar, short on time, full body work out. I'm not trying to build tons of muscle, just maintain muscle mass as I lose weight. I do not belong to a gym but have the following at home:

    Squat Rack
    Bench
    Lat Tower
    Ab Ball (or whatever you want to call it)
    Dumbbells
    Jump Rope
    Resistance bands

    Thanks for your thoughts!

  • #2
    you can great full-body workout with just the bench and squat rack, and a place to do pull ups. the bench is good for the bench. the squat rack is a good place to do squats, overhead press, rows, inverse rows and deadlifts. basically, you can try a program like starting strength or stronglifts at home and see how that works for you...assuming you have a barbel and weights to go with all that equipment. you can recreate most of the big movements with dumbbells too...i just think a barbel is better.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      I would say you want to stay with compound movements covering a push, pull and squat. As long as your covering those basic movements, you should be all set.

      My current quick strength workout:
      - Deadlift
      - Push press
      - Pull Ups
      - Swings
      - Ab wheel rollout

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      • #4
        In order (all include all variations)

        Squats
        Deads

        Press
        Pullups

        Bench
        Power Clean
        Lifting Journal

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        • #5
          Originally posted by Apex Predator View Post
          In order (all include all variations)

          Squats
          Deads

          Press
          Pullups

          Bench
          Power Clean
          Thanks, that looks good. Can I do these as supersets? How many reps should I be doing? I'm female if that matters.

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          • #6
            Originally posted by teach2183 View Post
            Thanks, that looks good. Can I do these as supersets? How many reps should I be doing? I'm female if that matters.
            While you could do them as supersets, I wouldn't recommend it. I would recommend using the Starting Strength program- it uses these lifts perfectly.

            Starting Strength Wiki
            Lifting Journal

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            • #7
              Same kit that I have...and I agree with Apex Starting Strength is the way to go if you want to lift.

              That jump rope will come in handy for skipping sprints too.
              Eating primal is not a diet, it is a way of life.
              PS
              Don't forget to play!

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              • #8
                Originally posted by teach2183 View Post
                Thanks, that looks good. Can I do these as supersets? How many reps should I be doing? I'm female if that matters.
                I dunno...can you? If you can God bless you cause I sure cant .

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                • #9
                  Originally posted by Neckhammer View Post
                  I dunno...can you? If you can God bless you cause I sure cant .
                  I just prefer to do supersets because it keeps the heart going and makes the workout shorter. Usually try to pair opposite body parts. So I would do squats/pull-ups, deads/press.

                  I'll play around and see what feels good for the summer. Maybe look into starting strength for the winter, but don't have the extra funds for a book right now. Have to be sure whatever I choose fits into my schedule too.

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                  • #10
                    Follow SS you should be in and out in 30min-hour...there is no way you can get a good workout supersetting squats and deads....your body won't handle it.
                    Eating primal is not a diet, it is a way of life.
                    PS
                    Don't forget to play!

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                    • #11
                      Is it worth it to follow SS if I can only lift 2 days/week? I'm going to try and fit in 3x/wk, but after summer 2x/wk is more likely.

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                      • #12
                        That's perfectly fine. And don't do the supersets,it defeats the purpose of strength training.
                        "Go For Broke"
                        Fat Kine-230/24% @ 6'2"
                        Small Kine-168/9%
                        Now- 200/8%
                        Goal- 210/6%

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                        • #13
                          Originally posted by Wanderlust View Post
                          That's perfectly fine. And don't do the supersets,it defeats the purpose of strength training.
                          +1
                          Lifting Journal

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                          • #14
                            I do:

                            Mondays: Deadlift, shoulder press, weighted pull-ups, overhead dumbbell press
                            Thursdays: Benchpress, dips, incline dumbbell chest press
                            Saturdays: Squats, calf raises, weighted chin-ups, quick set of curls

                            That's pretty much it. Each day takes about 1 hour.
                            Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                            • #15
                              Originally posted by Wanderlust View Post
                              That's perfectly fine. And don't do the supersets,it defeats the purpose of strength training.
                              I see that it fits perfectly with CW spouted to women about low weight/high reps and trying to build endurance. This may sound like a weird question, but what do you for 3-5 minutes between sets?

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