Beginning program & questions

[SomeRandoGuy]

I’ve decided that I need to get myself stronger in an effort to fight off aging and complacency.

I’ve got my diet and cardio dialed in but am missing out on strength. Decades of back problems that probably could have been avoided if my core was stronger.

Is there a program recommended for absolute beginners like myself? Second question: In my teens and 20’s (a long time ago) I preferred machines (like ones in a club—not bow flex etc) where I would adjust chair, adjust weight stack and then do 3 reps of 12 with last set not able to reach 12. When I could do 3x12 5x days in a row I would shift weight up. Are machines that isolate muscle groups like that still a good idea or are free weights looked at more favorably? Thanks for the advice.

 

[Mac11wildcat]

For your needs you’ll want to prioritize the big, bang for your buck, functional compound lifts like rows, bench, deadlift, OHP, squats etc.

Start slow and progress as you can. It’ll take a bit to adjust, but consider isolation work an accessory.

 

[Mechace1]

Everything has its place in training machines and isolation included - but the basics never change. Always a focus on squat, bench, deadlift, overhead, rows, chins and dips and barbell curls. If you do anything with the Core of your program being most of those lifts you’ll be in a good spot - if you’ve never done them before I would recommend starting strength just for a month or so to teach the lifts and switch to a more balanced program after

 

[SomeRandoGuy]

For your needs you’ll want to prioritize the big, bang for your buck, functional compound lifts like rows, bench, deadlift, OHP, squats etc.

Start slow and progress as you can. It’ll take a bit to adjust, but consider isolation work an accessory.

Thanks. This is what my limited research has pointed too. Appreciate your advice.

 

[SomeRandoGuy]

Everything has its place in training machines and isolation included - but the basics never change. Always a focus on squat, bench, deadlift, overhead, rows, chins and dips and barbell curls. If you do anything with the Core of your program being most of those lifts you’ll be in a good spot - if you’ve never done them before I would recommend starting strength just for a month or so to teach the lifts and switch to a more balanced program after

Thank you very much. You are spot on—I’ve never have done those lifts before (other than laying on a bench and doing a bench press). How would one learn the proper technique for those lifts? YouTube? Trainer? Book?? Want to make sure my technique is solid before I move forward. Thanks so much.

 

[Eman]

Thank you very much. You are spot on—I’ve never have done those lifts before (other than laying on a bench and doing a bench press). How would one learn the proper technique for those lifts? YouTube? Trainer? Book?? Want to make sure my technique is solid before I move forward. Thanks so much.

Technique will be the biggest hurdle for you. There is more room for error when you're younger, but those margins get smaller and smaller as time goes on. So, be very vigilant and practice form until it's perfected before attempting to progress on the strength side.

You can get a lot out of YouTube to be honest. Squat University is excellent for learning everything about the squat, they also cover other lifts that can aid your squat. I'm not a fan of his programming theories but Mark Rippetoe is good with teaching form... I had been doing RDL's wrong for years. Renaissance Training systems, Juggernaut Training Systems and Brian Alsruhe from Neversate are all good resources. The latter is more strongman based but he has really good content on OHP as well as some other more common strength training movements.

You can also hire a trainer, even if it's just a coach online. A powerlifting coach, online or in person, will have a lot of cues and corrections they can make for you until it's just a matter of practicing and getting into your groove. I have access to the juggernaut training private Facebook group and I can post my lifts up whenever I want to get a form check... Other lifters can comment as well as international elite lifters like Marisa Inda, Chad Wesley Smith, Kristen Dunsmore, etc.

You can also post your videos here to get a form check, blurring your face is advised though.

Best of luck!

 

[Mechace1]

Thank you very much. You are spot on—I’ve never have done those lifts before (other than laying on a bench and doing a bench press). How would one learn the proper technique for those lifts? YouTube? Trainer? Book?? Want to make sure my technique is solid before I move forward. Thanks so much.

Youtube + books and honestly just practicing videoing if you’re super worried about it - doesn’t need to be 100% perfect but should be close. If you watch enough videos of someone squatting eventually you’ll kind of know how it should feel and look etc if that makes sense