>Have read the sticky
>Actually didn't need to because have degree in exercise science, 10 years of weightlifting in my past, and a bunch of books on the subject (delavier is your god)
>simply can't get started because of information/program overload
Somebody give me a basic weightlifting program to do. I used to be pretty reasonably fit and muscular but I have lost it all after getting very sick years ago and then becoming sedentary.
I have a different problem than most people..I have the knowledge but I'm just overwhelmed and I simply want someone to tell me "Do this". Tell me what to do. I'll do it.
>>36445902
Do SS for an entire year, then do a brosplit
>>36445902
jesus this again?
Prakhs greyskull
>>36445902
>>36445902
SS OR STRONGLIFTS YOU TURBO PLEB
>>36445902
>>36445918
second this guy.
Here's a link if you're lazy: http://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html
DO THIS.
>>36445918
>>36445965
SS seems a bit basic. I lifted for 10 years before. I'm looking for something more my level.
>>36446039
compounds with progressive overload on a 3-5x3 routine, with accessory work.
>>36445902
Bill Starr’s 5×5
Texas Method
or something like this
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
>>36446039
what are your stats?
>>36445902
Get the fuck out of here with this copypasta you fuck
>>36445902
everything 3x5 except deadlifts which are 1x5 and cleans which are 5x3
A:
squats
OHP
cleans
pullups (weighted when you can)
B:
squats (yes, again)
bench
deadlift
chinups, weighted when you can
increase weight:
squat, 10 lbs (every time you do it)
deadlift, 10-20 lbs
clean, 5-10 lbs
bench, 5 lbs
ohp, 2.5-5 lbs
pullups/chinups, 5 lbs
do this and eat 500 calories above your TDEE
this is starting strength.
