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Anonymous
HI, I've just recently learned how shitty machine workouts were, so I'm going to do the freeweights from now on.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Is this the program I'm looking for?
My goals are proportional muscles, agility, stability, and balance more than anything, I want to get into parkour and I don't want to be too heavy, don't want my knees to take too much of a load.

Also, I have Never done a squat before, and because of you faggots, I thought that squats were gay worthless excersises, but apparently they're actually really good for multiple body parts, so anyways, do I need a spotter if it's my first time? and if not, what weight do you recomend i start with squats and deadweights
I'm 18, 155lbs, low fat% but I'm not the strongest person.
>> Anonymous
Hi, I'm samefag, I wish to post in this thread so that it might look more interesting and not fall to the second page without a single hit
my opinion though is that these questions are very important to not only to OP, but to me as well.
>> Anonymous
yes that program is good.
>> Anonymous
If we make fun of squats and it turns out that squats are actually good, why should you believe anything we say?
>> Anonymous
Squats are amazing, don't listen to anyone on /fit/ lol. They boost your testosterone before you work out and are a good warm up if not a leg day.
Since it's your first time just start with the bar to get a feel for it then add weight. I shoot for 12 reps or less depending on the weight. usually 12 though.
>> Anonymous
>>353706
I hear squats make you short
although this sounds like bullshit, I'm just wundering about what the actual implications of high-weight impact does to your knees
researching it a bit more I found out that squats actually improve your knee joints and shock obsorbtion, How?? that doesn't make sense to me, does it build stabalizing muscles or something?
what other free weight excersizes do I need to do to keep the muscles in squatz proportionate to the rest of my body?
>> Anonymous
>>353614
that is a good program but you really should make your own and only use that as a guideline. Incorporate your own workouts with that depending on which muscles you want to target, adding, switching or omitting some of those exercises on the online one.
>> Anonymous
>>353729
judging by your size you don't need to worry about proportions *snickers*. If you think you will stay on course and workout for 1+ year then worry about working out upper/lower body to be equal, but that will only happen if you totally ignore your upper or lower body which would be extremely ignorant and almost no one ever does.

And squats can improve your joints because of all the muscle you can build around them. Just do them correctly and you'll be fine. as for being shorter maybe it compresses your spinal cord? i dunno and it will be minimal if anything, i dont worry about it and no one else i know cares.
>> Anonymous
     File :-(, x)
did they change the stronglifts program?
>http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I dont remember inverted rows, pushups, or reverse crunches. Program I do is
squat, bench, bent over barbell row, dips 3xf
then day B
squat, military press, deadlift, pullups 3xf

WHAT IS GOING ON GIVE ME REAL STRONGLIFTS
>> Anonymous
>>353731
but how do I know what to do at the gym, all I've known so far is machines, which are pretty obvious. and ofcourse anyone knows how to do a curl, but I want the same proportionate strength in my biceps as I want in my triceps, laterals, etc
is there a document anywhere that has just a huge fucking picture of every freeweight lift ever thought of, and what exact muscles it targets so that I can make my own routines and add them to this 5x5 stuff?

also what should I ommit in the 5x5 if my goals are as I said before, agility and balance are a must for me, I need to be able to sprint and run off of tall things without destroying my knees, and climb things quickly without pulling muscles, so I best not bulk up too much.
>> Anonymous
>>353761
youtube, you fag
>> Anonymous
>>353761
wtf do you do
>> Anonymous
>>353759
THEY CHANGED IT BECAUSE OF WUSSY ASS FAGGOTS. DON'T CHANGE YOUR PROGRAM.
>> Dr. Baron von Evilsatan
Squats without any weight are worthless, and that's what most people think they are. Squats with weight do your entire legs, and your back. They give the sort of strength you need for jumping.

You'd also want to be able to pull yourself up, so pullups are obvious.

Also, handstrength. I remember reading something about rockclimbing, and most of the people who fell (aside from breaking rocks) did so because their hands gave out. /fit/ likes captains of crunch.

You'd probably want to do a crapload of running on a high incline, so adjustable treadmill.

I have no idea for balance. Maybe take up gymnastics, that's the same sort of thing that goes into parkour.

Squats don't need a spotter. Like any new exercise, start with an empty bar to get the movement right, then work up in intervals until you find what you can just do. Remember to warm up first by doing light squats.
>> Anonymous
     File :-(, x)
Read it newbs.

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421
>> Anonymous
>>353768
good idea
>>353769
shitty machines is what I've been using up until now, they give me muscle but I want a more natural quality approach to muscle gain.
I don't even think you're suppose to use machines for muscle growth, they're just for keeping the muscle active after you have that muscle? i have no idea what I'm talking about.

I guess I have to spend an hour lurking on youtube now.
>> Anonymous
>>353777

Starting Strength 1st Edition
http://rapidshare.com/files/104381018/starting.strength.rar

http://startingstrength.wikia.com/wiki/FAQ

Why spend money when you have the internet
>> Anonymous
>>353779
why do you want those certain things like agility and jumping shi is what i was asking
>> Dr. Baron von Evilsatan
>>353791

Parkour.
>> Anonymous
>>353791
A: stealing, raping, piliging, graphity and running from cops, etc
B: Parkour, if you don't know what parkour is, youtube. atleast 100 videos on it, something I've been interested in forever.
I just can't see a football style built person pulling off parkour very easily.

The kind of body I'm trying to attain is probably most like the ones hip-hop dancers have, maybe swimmers but that's alot harder and I don't have a pool.

and no i don't really give a shit about hip-hop dancers, they are very controlling over their body, balance, agility etc. that's what I want.
>> Anonymous
>>353799
You don't want to use heavy weights in that case. do a lot of resistance style stuff and your own body weight like push ups, pull ups, and build a really strong core. i mean a STRONG core. try using resistance bands and shit or just read up on that shit yourself, i dunno
>> Anonymous
>>353799
good luck. you need to a natural athlete or train your ass off to get to the level of free-runners and shit. i dont know u and if u can do it more power to you. faggot.
>> Anonymous
>>353799
olympics was on not too long ago. did you see the gymnasts? those guys were huge but they can shit on any of your parkour buddies.

btw parkour is fucking stupid. Want to do something fun try breakdancing. I have no idea why you think muscle size has anything to do with agility at our level...its not like your going be the next ronnie coleman by squating 150 1x a week =[
>> Anonymous
You guys are dumb. We always yell SQUAAAAAAAAAAAATZ because squats are THE fucking best exercise, NOT because we're making fun of it.
>> Anonymous
Squatz is pretty much legal steroids.

as in it increases your natural testosterone levels.

You get huge by eating a fuckton, not squatting alone.