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Anonymous
Sup mis/fit/s... I was wondering... what do you think of this?

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I just bought a bench, a barbell and dumbbells today. I am looking for the best routine possible, so for this is what I have found promising... and tips will be appreciated.
>> Anonymous
Yes it's a great generic starting program for a base.
>> Anonymous
Op here, any thoughts?
>> Anonymous
>>165354
Ok, thanks... I weigh 210 right now (I was 221 three weeks ago)... Through a low calories diet (1200 a day) I got myself down to this weight, the last week I bought a bike and have been doing a cardio routine, I bike 20KM a day... thing were great until I realized without lifting anything I am going to be losing a lot of muscle mass with that fat, so I was hoping to get some routine to help me get toned, and burn fat.
>> Anonymous
Halp?
>> Anonymous
>>165364

Yes, highly recommended. Actually, when novices come in I usually point them towards that or Starting Strength (they are very similar).

It's good to hear you are making progress so quickly. You should be pleased with 5x5, for a beginner the transformation happens very rapidly.
>> Anonymous
>>165378
I'm glad, not looking to get muscley or anything, I just want to be 160lbs again lol, but my goal is 180-190 (I'm 5'8'')
>> Anonymous
>>165348
>>165348
>>165348
I also would like to know, I can't do DIPS, PULL UP or CHINS UPS because I don't have access to the equipment, what can I do instead? Also,m how can I incorporate dumbbells into the workout?
>> Anonymous
>>165456
Can't do dips? what the fuck, do you not have a chair in your house/basement somewhere?

RAGE
>> Anonymous
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>>165470

OH LARD
>> Anonymous
>>165470
Well maybe I can do dips but I can't do the others so any thoughts on that would help, also, how can I add dumbbells to the workout, or rather, is it a good idea?
>> Anonymous
>>165573

What the fuck do you need equipment to do any of those for? You don't have ANYTHING you can hang from in or near your house? Off the side of your house, a sturdy door frame, some type of exposed framing? A heavy storage shelf? A tall tree you could throw a rope or a towl over? It doesn't need to be a bar.
>> Anonymous
>>165364
>Through a low calories diet (1200 a day)
Isn't that ridiculously low
>> Anonymous
>>165470
I'm not OP but i don't have any chairs i could do dips on. None of the chairs have armrests i could grip except for the chair im on now, but they look like they'd break if i tried
>> Anonymous
>>165650

Not if you're female or generally short and already at a lowish weight.

Larger body = more maintenance calories, period. Everyone has a different requirement and not everyone is trying to bulk with 3000+ calories per day. Although, in terms of the OP being a 5'8" male at a little more than 200 pounds, he should at least be getting 1500 calories, if not more, especially since he's aiming to not lose muscle mass.
>> Anonymous
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If you have no dip bars, do weighted or unweighted bench dips instead

Chances are you might be too weak to do a regular dip anyway, but these are a good substitution

http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html
>> Anonymous
Also OP, how are you doing your squats? They're the most important part of the stronglifts routine and you didn't say anything about having a squat rack or stands or anything like that
>> Anonymous
>>165664
I don't have a squat rack or stands or anything like that. Can i substitute other thing s for squats, like deadlifts or something
>> Anonymous
>>165667
There is no substitution for squats. We may joke about them here but squats really are the most important workout there is.

If you can't get a squat rack, have no room, can't go to the gym or whatever then you're out of luck. You can still see results doing other exercises but it will just take longer. And if you can't do squats then don't do the stronglifts program, there's no point in it
>> Anonymous
>>165680
I have a barbbell, I don't have a squat rack though..
>> Anonymous
>>166022
A simple rack or even a barbell stand are cheap to get.
>> Anonymous
Deadlifts will benefit you in the same way that squats do, just target different muscles.
>> Anonymous
>>166040
I have a bench with a barbbel rack at benchpress height, will that do for squats?
>> Anonymous
>>166055


you are a walking, talking poop
>> Anonymous
>>166055
Still wondering the answer to this.
>> Anonymous
halp?
>> Anonymous
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>>166055
No, it won't work

What you should've done is bought a squat rack like this one, and a flat bench, then you could do squats AND bench presses, like BAM, what's up now!!

Live and learn though I guess. Good luck on your workout though for real
>> Anonymous
>>166398
Unless you're 5'2 I don't think you'll be able to squat with that, unless you kind of good morning the bar out of that position.
>> Anonymous
>>166429
It appears to have a variable height so you can do SQUATZ no matter how tall you are.
>> Anonymous
>>166429
It's adjustable, unless you're 7 feet tall or some shit it will work fine for any height

$150 on Amazon
http://www.amazon.com/Powerline-PSS60X-PowerLine-Squat-Rack/dp/B000VLKOB8
>> Sponge !!5qxfxHYSQxJ
who the fuck needs a rack just curl the bar off
>> Anonymous
Just clean the bar and do front squats, you don't need a rack.