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Thread: Most important lifts? page

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    teach2183's Avatar
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    Most important lifts?

    Primal Fuel
    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!

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    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.

  3. #3
    Kratos2010's Avatar
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    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

  4. #4
    Apex Predator's Avatar
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    In order (all include all variations)

    Squats
    Deads

    Press
    Pullups

    Bench
    Power Clean

  5. #5
    teach2183's Avatar
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    Quote 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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    Apex Predator's Avatar
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    Quote 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

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    Dirlot's Avatar
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    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.
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    Quote 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 .

  9. #9
    teach2183's Avatar
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    Quote 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.

  10. #10
    Dirlot's Avatar
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    Primal Blueprint Expert Certification
    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.
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