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Good free weights or gym routine???

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  • Good free weights or gym routine???

    I'm joining the gym right across from where I work tomorrow so I can start "lifting heavy things." It's easy for me to go in and use their free weights and benches rather than trying to do stuff myself at home. The gym atmosphere keeps me motivated whereas I'm less likely to stay consistent trying to do it at home or other places.

    Anyway, I'll have my first lifting workout tomorrow. Can anyone recommend a routine for me? I'm not new to weight training, but it's been a while since I've done any lifting routines. My muscles can probably handle a moderate workout as I do BJJ 3x/week and there's a lot of pushing/pulling and bodyweight strength training that goes into that.

    Thanks!

  • #2
    Deadlift 2x5 at a level where you could do 10 reps or so
    Bench press 2x5 same deal.

    Continue adding 5 lbs per day for both until you can only do 2-3, then take 80% of your 5RM and begin the cycle again. Very good strength gains for this routine, though little mass.

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    • #3
      Originally posted by mstrudle View Post
      Deadlift 2x5 at a level where you could do 10 reps or so
      Bench press 2x5 same deal.

      Continue adding 5 lbs per day for both until you can only do 2-3, then take 80% of your 5RM and begin the cycle again. Very good strength gains for this routine, though little mass.
      Thanks; looking for more of a circuit though with compound movements.

      Comment


      • #4
        You should totally look at Youtube for Randy Coutre's Barbell workout. I love it!
        Andy Martin Colorado Springs
        http://www.facebook.com/changedmyworld
        http://changedmyworld.com
        "Real People, Getting Real Results"
        -let's join together to stop this trend of obesity-

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        • #5
          Here it is:

          http://www.youtube.com/watch?v=SRpPH...eature=related
          Andy Martin Colorado Springs
          http://www.facebook.com/changedmyworld
          http://changedmyworld.com
          "Real People, Getting Real Results"
          -let's join together to stop this trend of obesity-

          Comment


          • #6
            Originally posted by Jeep80915 View Post
            That's what I'm talking about! Thanks bro.

            Comment


            • #7
              I do the following 3x a week

              3 x 10 Squats
              3 x 8 Bench Press
              3 x 8 Bent over Rows
              3 x 8 shoulder press
              3 x 8 Deadlifts
              3 x 8 Bicep Curls.


              Hope that helps dude

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              • #8
                Originally posted by MyPrimalLife View Post
                Thanks; looking for more of a circuit though with compound movements.
                MPL, circuits are borderline when it comes to lifting heavy things. They could count as lifting heavy things if you allow enough recovery or have the capacity to do big volume. But if the limiting factor in your circuit becomes your heart rate and not your strength (eg: Tabata circuits), then they are more akin to sprinting than to lifting heavy things.

                If you are a relative beginner to the weights room, I recommend Starting Strength - by Mark Rippetoe. Go to the Primal weightlifters group for more information and a couple useful links.

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                • #9
                  Try some Javorek type complexes. Here is a good article :

                  http://www.tmuscle.com/free_online_a...with_complexes

                  I am not a fan of the site overall, but there are some good authors there.

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                  • #10
                    Here is a link on the new Max Pyramid protocol. I have just started the program. I do it once a week.

                    http://www.bodybyscience.net/home.html/

                    Scholl down to the April 8th entry, then read last Sunday's update.

                    Comment


                    • #11
                      Are you competing at a certain weight class you need to stay at?

                      If not I'd say if you're doing bjj3x a week do the gym days on your off days... i'd say 2x a week

                      One gym day do squats, benchpress, deadlifts
                      Next gym day do barbell clean and press, weighted dips, weighted pullups

                      I'm using a routine like that and liking it a lot.

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                      • #12
                        Stronglifts

                        www.stronglifts.com

                        The most simplest, easiest, funnest workout I've done. I've followed it for ages, and my body composition (when being on and off weights) has remained fine.

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                        • #13
                          I keep it simple doing a 5x5 routine twice a week. Mostly compound movements but I throw in some others as well.

                          Bench, Tri's, Squat (Different variations: Back, Hack, Overhead, etc)

                          Wide grip Pullups, Deadlift, Rows, Military Press
                          "Live Free or Die"

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