Can Anyone Recommend A Good Weight Lifting Regime

[Paul144]

Im going to give jogging a rest due to foot and knee pain and will start doing weights all i have is 60lbs in total to work with can you guys tell me how long i should lift for and how many sets of each also im wondering how can o get abs with weights please help

 

[AndrogenicKing]

Check out the THOR program by Christopher Walker. Or UMZU fit. Peaty workout programs.

 

[zenbox]

This website: Black Iron Beast - 5/3/1 Calculator

There are articles attached for the various programs it builds.

 

[Malris]

Hey Paul,

Depends on what you want. @Hans has a service where he can work with you for lifting and/or supplements.

For both of these next suggestions, there's a lot of stuff on YouTube by both groups. I'd check those out and see what you think of those before buying anything. You can probably do 2 months worth of exercises easy from either one without paying a dime, then, if you want more of either one you can buy something. Or not.

Personally, I love the CaliMove calisthenics stuff (Cali Move). It's fairly inexpensive, and most of it can be done with a pair of rings and/or a dip & pull-up station. 2 years of self-customized exercises for about $200-250. One of the guys is a physical therapist, so the exercises are set up to help you gain & maintain mobility without causing injury.

There's also Jeff Cavaliere/AthleanX (ATHLEAN-X | Six Pack Abs and Building Athletic Muscle) if you want weightlifting instead of calisthenics. His stuff is good to great, but when I tried it I wasn't strong or in shape enough to do it. It was about $100 for each of his plans when I last looked. He's a physical therapist too, as well as a professional athletics guy (he was in charge of athletics for the Mets for a while, IIRC) so he's really concentrated on creating routines that will help keep you from getting injured.

Whatever you do, if you find something you like, make sure that it's training opposing muscle groups. If the program just has you doing different kinds of push (bench press, pushups, flys, shoulder press, squat, situps or planks, etc.) then you're only training the front side of your body, which will cause or accentuate bad posture, and eventually real hip and shoulder problems. Gotta have pulls to counter the pushes!

 

[milkboi]

I like Kinobody’s Greek god program because of its simplicity and time efficiency. It focuses on upper body development and has two different training days (chest & shoulders; back and legs). Main goal is to become stronger in a lowish rep range (5-8 reps) on the (incline) bench press, chin ups/pull ups and overhead press. It’s definitely worth the 100 bucks or whatever it costs but I‘m sure you can also find the PDF for free floating somewhere in the WWW.

 

[David90]

I like Kinobody’s Greek god program because of its simplicity and time efficiency. It focuses on upper body development and has two different training days (chest & shoulders; back and legs). Main goal is to become stronger in a lowish rep range (5-8 reps) on the (incline) bench press, chin ups/pull ups and overhead press. It’s definitely worth the 100 bucks or whatever it costs but I‘m sure you can also find the PDF for free floating somewhere in the WWW.

*Coughing Loud*

Spoiler

(PDF) Greek God Muscle Building Program | Ahmet Demircioğlu - Academia.edu

Kinobody's Greek God Program is very good indeed. My Serious Weightlifting Phase has begun with that.
Because it concentrates on short and effective Workouts (Workouts done between 45-60 Minutes), as well as Compound Movements (barely some Isolation Exercises) and Progression (via More Reps or gettinger Stronger).


Here is what a simple Greek God Program would look like:

Spoiler

Workout A:
Incline Bench Press / 3x 5-8 Reps (RPT)
Standing Press / 3 x 5-8 Reps (RPT)
Lateral Raise / 3x 8-12 Reps
Skull Crushers / 3x 6-10 Reps

Workout B:
Weighted Chin Ups / 3x 5-8 Reps (RPT)
Hang Cleans or Sumo Deadlift / 3 x 5-8 Reps (RPT)
Bent Over Flyes / 8-12 Reps
Barbell Curls / 3x 6-10 Reps

And here is what a Speciliazation Phase would look like:

Spoiler

Chest Specialization:

Workout A
Incline Bench Press / 5 Sets (RPT: 5, 6, 8, 8, 8)
Flat Bench Press / 3 Sets (RPT: 6, 8, 10)
Lateral Raise / 3x 8-12 Reps
Skull Crushers / 3x 6-10 Reps

As you can see in the Specialization Phases, there will be additional Volume in terms of adding 2 more Sets to your First Compound Exercise (which is the Incline Bench in this Case). Also the Second Exercises will be (mostly) a Compound Movement that also Compliments this Phase by adding more Volume (in this Case, Shoulder Press gets switched for Flat Bench Press, to give The Chest more Volume. Also Flat and Incline Bench are hitting the Shoulders INDIRECTLY to some Extent.

The ONLY Two Problems i see with this, is the Volume of the Sets and a missing (Weighted-) Abs Exercise.
Because the ''Strength and Density Workout'' could be WAY to less Volume.
Also Most of the Guys want Abs and i (personally) think, only Training them once or twice per Week, won't be enough. I would personally add at least one (Weighted-)Exercise for Abs (3 Sets) at the End of EVERY Workout.

For Hypertrophy, you will need at least 10 Sets per Muscle Group per Week (According to Dr. Mike Isratel).
And even with the Speciliazation Phases, it COULD barely be enough Volume. The Mega Workouts in the Program could solve this Problem. But i would start with Strength and Density (if you are an absolute Beginner) or with the Speciliazation Phases first (if you have some Lifting Experience).

For Weighted Ab Exercises i would look into following Exercises:
-Weighted Sit-Ups with a Plate,
-Weighted V-Ups,
-L-Sit Flutters (although not Weighted, it is a good an underrated Abs Exercise)
-Weighted Crunch (on a Cable Machine)
-Weighted Leg Raise (on a Pull Up Bar)

Im going to give jogging a rest due to foot and knee pain and will start doing weights all i have is 60lbs in total to work with can you guys tell me how long i should lift for and how many sets of each also im wondering how can o get abs with weights please help

It seems like, you have only a Pair of Dumbbels is that correct?!.
Or do you have access to a Gym or Home Gym via a Friend of some sort?!.

 

[David90]

Also if someone has Problems with Limited Equipment (Home-Training due to Lockdown and GYM's Closing in your Country) then you can surely do a good chunk of Exercises. It Depends on your Level of Equipment and your Level of Creativity.

(Remember that for some Home Exercises, there is certain Equipment needed)
Here is a List of Good Home Exercises.:

Chest:
-Dumbbell Floor Press

-Close Grip Floor Press

-Dumbbell/Barbell Flat Bench Press (a Bench is needed for That)

-Dumbbell/Barbell Incline Bench Press (a Bench is needed for That)

-Dumbbell UCV Raise
(Shoutout to Athlean-X)

-Banded Chest Fly


Back:
-Banded Lat Pulldown

-Banded Straight Arm Pulldown

-Banded (One-Arm or Two Arm-) Rows

-Incline Dumbbell Row (Two Dumbells and a Adjustable Bench are needed for that)

-Dumbell Seal Row
(Tip: If You don't have a Bench, you can also put your head against a counter in your Appartment/House and do them that way, it should still work)

-Seated Cable Row Variation with Dumbbells (As shown at 2:02 in this Video ( )

Legs:
-Dumbbell Squats

-Banded Squats

-Dumbbell Bulgarian Split Squats

-Standing Hip Abduction with Plates

-Dumbell (Courtesy-)Lunges

-Dumbbell/Barbell Hip Thrust (a Bench is also needed for that)

-Lying Dumbbell Glute Bridge

-Dumbell/Barbell Stiff Legged Deadlifts

-Dumbbell/Barbell Romanian Deadlifts

-Banded Good Mornings

Biceps:

-Dumbbell Waiter Curl (Shoutout to Athlean-X)

-Dumbbell / Barbell Curl

-Banded Curl

-Dumbell / Barbell Hammer Curl

-Dumbbell Incline Hammer Curl (A Adjustable Bench is needed for that)

Triceps:

-Lying Dumbbell/Barbell Skull Crusher

-Incline Dumbbell Skull Crusher (a Bench is needed for that)

-Banded Triceps Pushdown

-Close Grip Floor Press

-Dumbbell Triceps Overhead Extension

Shoulders:

-Dumbell/Barbell Shoulder Press

-Dumbbell Arnold Press

-Dumbbell Lateral Raise

-Dumbbell Upright Row

-Upright Row with Bands

-Dumbbell High Pull (Shoutout to Athlean-x)

Abs:

-Standing/Kneeling Banded Crunch

-Weighted Sit Ups with a Plate

-Weighted Leg Raise (Captains Chair or Dip Station will be needed for that)

-Weighted Russian Twists (done with a Dumbbell or a Plate)​

It's not much, but it should help, getting most People over the Lockdown Time and putting a good workout together. Maybe it helps somebody