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Following a weightlifting program has improved my life immensely. 2 years later my back pain is essentially a thing of the past, I look and feel better than my non active peers, my cholesterol and a1c levels are perfect , and I look like a brick shithouse
Anybody that wants to get started but doesn't know how feel free to drop me a line
I do. Struggling with lower back pain right now...
It's just brutal.. everybody says it but it's really true, a strong core (abs, lower back, ass + upper legs) makes your back so much sturdier and resistant to "going out"
If you want to go full on strength training, you could consider barbell training with a periodized program (531, tactical barbell, etc). You would essentially have to learn three or four simple lifts and then have at er. This is the route I went, would highly recommend it for anyone. These programs don't ask you to use strength that you don't already have, and the movements are very straightforward with lots of tutorials available on YouTube. It's all sub maximal training and slowly builds over time. Fitness influencers are always trying to baffle everyone with bullshit but the core recipe for getting strong is so extremely simple. Compound lifts, eat, sleep (And some token cardio)
If you just want the strong core and back, you could do hanging leg raises or an ab wheel and some romanian deadlifts with a kettlebell every other day or so.
Thanks. Will look into those. I did some strength training back in the day - and enjoyed it a lot - but that was not focused on the back/core.
That's great, they say it comes back quickly if you have trained in the past. And as I understand it, the compound lifts themselves also build the core to some extent just from all the bracing you'll be doing.
What do you recommend?
If you want to know how it all works check out the fitness wiki (optional) otherwise: Buy a power rack, barbell and plates (optional), or you can go to a gym instead. Download the boostcamp app and onboard yourself on the 5/3/1 for Beginners program. The app illustrates how each lift is done, and you can watch youtube for tutorials, they are pretty easy to learn. Lift Monday, Wednesday and Friday. Walk or easy jog for 30-60 mins Tuesday and Thursday. Eat a bit more than usual, a slight surplus like 200 cals, make sure you get a bit of extra protein. Sleep more and better if possible, if your schedule is fixed try to improve your sleep hygiene. Be relentless about making this all a habit, it represents about 1 hour of your day each weekday, but will pay dividends. Stick with that same program for 3 or 6 months. You'll be practicing the same lifts over and over, practicing your strength. Your technique will improve, you will get shockingly stronger. I'm happy to answer any and all questions for Lemmy folk interested in this.
Do you still run 531 for beginners? I've been on BBB for 4 months and finally broke through a plateau. Was doing more hypertrophy and calisthenics before that.
The workload for BBB has gotten so high for me that I do my main lifts and 1-3 accessories on lower days and 2-4 in upper and I'm cooked. Can't manage to follow wendlers scheme of shitload of reps any more
I bounced around from BBB to a few different templates and then I switched to tactical barbell operator which I run now. The 10 reps of BBB are rough. Did you look at boring but strong? It's 10 sets of 5 reps at the same %, so same volume in the end but I found it less brutal.
Just a plug for tactical barbell operator, It's three days a week of lifting and 2 to 3 days a week of either HIT or LSS depending on the conditioning template you incorporate. The conditioning stuff is baked in and it feels much more like a complete plan compared to 531. Really digging it
I'll check it out. I feel like I'm still making strength gains w BBB, gonna ride it out another 4-8 months. I'll check out tactical barbell operator, thanks for the suggestion
Do you know if any active fitness communities on Lemmy? I briefly looked around but didn't see any that seemed active
I think what you're doing now is really close to "Less Boring But Big" which is 3 sets of 10 for the supplementary lifts instead of 5
There's not really a lifting group here yet.. It would be really cool to have something like weightroom but I'm not sure I'd have what it takes to start up a community. There are definitely folks who lifting and are interested in lifting, just no critical mass yet..
Makes sense, I'm in the same boat I don't have time or energy to start one but I'd join.
For getting started w tactical barbell, do you recommend books etc? Like 531 it seems like there's a lot to it, any good resources?
As someone who never expected to become a gym rat I second this.
I started lifting as a purely whimsical decision with a mate and some dumbbells in his backyard.
I've now been a powerlifter for 6 years (minus a year due to work related injury) and it's truly my happy place, am I sad? (Stronger) Am I angry? (Stronger) Am I happy? (You guessed it, stronger).
Not only does lifting grow your body, but also your mind. I may have permanent function loss, but I work around it, and I'm building back (slowly) and stronger than before.
Hardest part is getting started, followed by keeping with it.
My DMs are also open to those who are unsure where/how to start.