Is this still the standard/best "go-to" for beginners?

Yes it is.

Beginners work best with a linear progression program based off the standard lifts.

Meaning start with a small weight and add small 5 to 10 lb increments until you can't anymore.

Ignore every single body building program for now until you get a feel for the big lifts under you.



Eli Wallach was the star of Good Bad Ugly. Not Clint.

Start with SS and once you hit a wall you can go over to 5 3 1.

You will hit a wall eventually with SS linear progression, meaning you will eventually hit high intensity loads and won't be able to do it forever.

Then switch to another program (can't do linear progression forever) and you can add dips and chin ups as accessory exercises to the core lifts.

Thanks!

There's definitely a solid argument for that. However, my avatar is the Outlaw Josey Wales.

A buddy and I were having a discussion about people that are severely overweight. He stated that if someone was 100 lbs overweight, they could lose it very quick by losing 1 lb a day.

His Example: Person is 100 lbs over weight, noob in the gym with no real workout experience. 2000 calories per day consumption and their total day expenditure was 5500 calories. they would be in a 3500 calorie deficit each day. 3500 calories is a lb of fat which would result in said person losing 1 lb of fat per day.

My argument is that yes this person would start losing a lot of weight really quickly but eventually this would stop as their metabolism would effectively shut down. This is assuming this is even remotely sustainable for long periods of time.

His examples were david goggins and some of the contestants on the biggest loser show.

Anyone care to throw an answer at who is more correct, or incorrect? Thanks, longtime lurker.

^
Mass is metabolically active, so as one loses weight, BMR goes down. Similarly, if one is heavier, moving around is more work due to the increased mass; so exercise may burn fewer calories when you're skinny (but is easier to do when you're small). So 2,000 calories a day will lose weight when they are fat, but that will slow down as they get skinnier.

There is one further effect: I believe there is some evidence that crash diets can lower metabolic rate more than just due to lower mas. It's something Layne Norton talks about. I believe that there are studies on biggest loser contestants who regained the weight, and had lower metabolic rates later than when first at that weight. The diet caused metabolic damage, so when they got back to the same weight, their BMR was lower than before.

It seems like the Dave Ramsey total meal plan makeover. It works perfectly in theory but many people will never complete it.

Hey all. Been a minute. Many years ago I used to post here, and had a starting strength log/dear diary thread I kept up with.

In any case. I'm interested in getting back into lifting (and being a functional human being in general) and while out today I came across a gym specifically based around starting strength. https://chicago.startingstrengthgyms.com/

One of my big issues in the past was concern over my form on heavy compound lifts, potentially hurting my back (sure felt like it sometimes), and just being generally unsure about whether or not I knew how to lift properly. Awkward form check videos from crappy angles were only so helpful.

I'm curious if anyone has any experience with these gyms, or a good read on whether or not it might be worthwhile for me? Pricing seems... fine, it's a hell of a lot more than a gym membership but cheaper than I imagined for coaching. Group setting seems not ideal, but who knows. The website is a hard sell with some really cringey verbiage (iNdEsTrUcTiBlE SqUaT rAcK), but if the "coaches" know what they're doing I imagine I might find it useful for a month or 2 before being comfortable going to a gym that costs 1/10th as much and doing it solo.

Would love to hear from anyone with any experience or knowledge on these - they seem to be a national chain that franchises out, although I'm sure YMMV applies pretty massively with different coaches.

Family in Chicago swear by this gym.

I've heard great things about Quads as well, and it's a 5 minute walk from my place.

I've never worked with a trainer before, is it generally a normal thing to just do occasional individual sessions to work on form rather than a regular scheduled thing? Maybe that would be a solid option there. Or maybe better to move over there after a month or two with the SS classes.

I'd visit, in full Tojans garb to get noticed.

PM if you want contact info for our trusted trainer.

Been to gyms all over the world, and none quite like Quads. Was like a kid in a candy store. The old school machines and equipment are so much better than the stuff you'll find in a Lifetime Fitness imo, but everyone is different.

I've been thinking about my squat and one thing I have noticed that I can't focus on these two things on the same time

1. Staying tight the whole way through with core engaged and no back movement
2. Getting a good bounce out of the hole

If I stay nice and tight the whole time, I don't get a good bounce. If I get a good bounce, there is a hint of lumbar movement going into and coming out of the hole. I guess some would call it buttwink. It's minor, but it's there.

Is this just a me problem? Or is it a common problem?

Any other thoughts?

Yeah, I know I should post some vids. But I'm lazy.

Staying tight is more important so just focus on that. Eventually it should be second nature.

There's nothing special about the "bounce" really. Just stay tight and don't pause. If it feels a little slow out of the hole that's fine it'll come with more reps.

Fwiw I also wouldn't freak out about a hint of lumbar movement, assuming you mean a bit of wink.

Thanks, kc.

I've always placed a premium on staying tight, so I'll just keep doing what I'm doing. I've never felt that I've had a good bounce, so I thought I would try to focus on it more, but I think it will cause more problems than it solves.

Melk: KC is definitely correct. Bouncing out of the hole can make the squat easier, but if it is distracting you from staying tight I would not worry about it. Not staying tight can lead to injury while not bouncing out of the hole will not.

I do not think about bouncing out of the hole anymore. I think I did early on, but that possibly was what led to losing my hips up and back causing a squat-morning (squat with a good morning at the end). I just focus on staying tight and keeping the weight moving.

Hey Mr skel nice to see you again.

Thanks KC. Been really busy and dealing with some injuries. Looking at starting to lift again soon - hopefully my ankle feels better in a week or so. Thinking about getting back into the gym made me realize that I stopped coming to this site and figured I would try and contribute here since I got a lot out of you guys over the years.

Thanks, skelebro

Hope you get back in the iron game soon.

That awkward moment when you realize your deadlift has become a squat morning.

Why does the Samsung Galaxy watch app's running advance metrics claim that the flight time was optimal between 210-250ms, even though the optimal flight time is 0-50% of the entire step cycle? Or am I wrong?

I'm 41 yrs old 5-11 175lbs and getting back into strength training. I did the TDEE and it's saying my bulk calories are about 2800 and if 1.5 grams of protein per lb of bodyweight is right I should be at 260 grams of protein a day. It just seems like too many calories and protein if I'm not doing serious cardio and just lifting 3 times a week or so. It seems like doing more than 1 set gives me way more lasting soreness than when i was younger. I know everybody is different but is 1.5 necessary or is 1.3 the same? I just know I will probably put on more fat weight than is healthy if I eat bulk calories. I like doing the stairs a mile or so but havent been doing any cardio lately....

Nevermind on the protein. I looked it up. I was looking at kilograms. I think I will just experiment with a range of protein and calories and keep going by the mirror and not the scale.

Whats the consensus best home routine for a beginner with some dumbbells/kettlebells?

female with weight loss as a priority

How about a beginner natty bodybuilding routine to do after starting strength?

^^ same join date as TomHimself