Not who you asked but I think the absolute best bang for your buck would be a simple barbell program. 531 for Beginners you could run this program for a year and It will completely change your physique. To make a dead simple I would install the boostcamp app and use it to track your sets/reps/progress, it has instructions for the exercises which are easy to learn
I’ve never seen myself much as a weight pusher.
I do have some weights somewhere, but I always was a proponent of just using your body weight.
And although a part of the motivation comes from looking good naked again, it’s not so much about that - and that’s what I’ve always associated with weight lifting.
But I’ll look into it.
Trying something new is always additional motivation anyway and my prejudice here is very probably wrong anyway.
No worries I’m always happy to help someone get started. I have always been skinny 165lb runner and cyclist. But I wanted to try lifting a barbell and a few years later I’m sitting at 220lbs with a powerlifting gym in my basement feeling better than I did in my 20s.
In this thread already some people mention weight lifting as being helpful
So, I’ll look into it
But I don’t really want to build up mass.
I always liked being skinny, but defined and with strength/endurance.
I want the body to be able to do what I like.
So, going skiing or surfing and everything else.
I always find those mountains of muscles some bodybuilders move around strange, because they don’t seem to be really functional for sport and reduce the ability to move, when they get extreme.
I’m thinking of getting back into fighting sports.
Did Hapkido for some time in my 20s and really liked it. But my joints are aching by just holding the phone to long.
So doing some painful levering on them during training doesn’t sound so wise…
I’m currently trying to get them better with some elastic band exercises and try to build up on that, by extending the movement to also include the shoulders.
But obviously, this is more of a health exercise, than a real sport thing
Ah yeah maybe I should’ve clarified a bit I’m not talking about bodybuilding I’m talking about strength training which is way more functional. It’s not easy to get bulbous, it certainly won’t happen by accident. Was able to do a 120km bike ride last summer through the mountains, big hikes, etc no trouble. But when it’s time to lift something heavy jaws drop hah. Judo partners are like “Shit” Everybody could use a few extra pounds of muscle
With weights, I’m always a bit afraid to do something wrong and actually hurt myself long term
Do you have any resources on hand, where I can read/watch how to do it right?
Or do I need to go to the gym with a trainer?
Which will be quite a time suck and I just really prefer to do such things on my own…
Which is maybe stupid, but well, maybe I’m stupid
I researched the shit out of various programs and you’ll quickly learn there’s a lot of advice, opinion, and lore in the world of lifting. What I concluded was that all I needed were dumbbells, a barbell (optional), access to a leg press, lat pulldown, and a seated row machines. All staples at any gym. For a home gym you can replace most of these machines with dumbbell alternates.
The last two work muscles you just can’t access as efficiently with free weights.
I started with whatever felt easy enough. My beginner dumbbell press weight was 20lbs, double fly was 5lbs, as examples.
I usually do these in 3 sets of 8 repetitions taking a one minute break between sets.
The numbers are the weight I will attempt first. The +/- means if too easy, add the weight on the third set. If too hard, remove the weight after attempting the new weight.
I try to always hit failure. Sometimes I do it, sometimes I only get five reps.
I don’t like all the silly programs 5/3/1 Faster, Stronger, Harder, or what not. I do these and occasionally try new lifts. That’s it.
You can do 2 sets of 6 reps at higher weights and get similar results as long as you hit failure, get enough protein, and sleep at least six hours.
Thank you very much!
Saved your comment and will probably build up some kind of similar training for my pre surfing workout, so I don’t look like an absolute idiot, who can’t even manage to get out to the waves ;-)
You’re (at least?) the second one recommending weight lifting and barbells.
So I guess, there is something to it
Will need to make some room in the apartment for it, as I’m not the biggest fan of going to the gym
Until it broke, I had such a thing to do pull ups at the door frame
Which was great to get rid of stress.
So I just did some pull ups during work, when I needed to get rid of the adrenaline - else I’ll just end completely tensed up in the evening
We have a room full of stuff we don’t use and call it our storage room.
It’s a waste of space anyway. Maybe I can combine that 2 things and clean out the room, to make a little gym and reading room :-)
Oh! Then get a good pair of adjustable dumbbells and a simple adjustable bench. That’ll take very little space. Replace that pull-up bar and you’re done. You can get the Power Block for about $300.
Just swap out any exercise I stated that needs gym equipment with a similar exercise using dumbbells. Reducing the reps from 3x8 to 2x6 will cut down the workout time significantly and yield almost identical results (if you reach failure.)
Comment saved again, thank you
Will have quite some research to-do tomorrow, to get all the input of you guys sorted out.
And, as now mentioned multiple times already in this thread, I’ll get rid of our fucking “storage room” of mostly trash and make some place for a little gym out of it.
Thank you so much for all your input!
All of you have really motivated me to actually do something about it :-)
You won’t regret it! Something about building functional strength while looking better is very addicting. Take it slow and just lift a little hard next time.
I really, really wish I could get back into it. I had some severe back injuries and now I have days where I can barely stand. Physical therapy helped a bit, but they have said that some risky (and very expensive) spine surgery is my best bet to get back to semi normal.
From what I understand, yes. I am not really onboard with that plan so I am just trying to continue doing what I can of the exercises that my physical therapist gave me and hope that it can alleviate a bit of the pain and periods of immobility.
That’s rough. I’m not sure what you can/can’t do safely, but in my amateur opinion building up your posterior chain is the best thing you can do to stabilize your back, especially if you sit a lot
Starting to lift was the best decision I ever made at 40
Same but cycling. Stumbling into a workout that I look forward to was game changing.
Seriously! I have the best physique I’ve ever had and look five years younger. It costs me three hours a week and a little effort.
Care to share your workout regime?
I have a real problem of keeping it up for more than 2 weeks…
3 hours a week sounds manageable though
Not who you asked but I think the absolute best bang for your buck would be a simple barbell program. 531 for Beginners you could run this program for a year and It will completely change your physique. To make a dead simple I would install the boostcamp app and use it to track your sets/reps/progress, it has instructions for the exercises which are easy to learn
Thank you very much for the input
I’ve never seen myself much as a weight pusher.
I do have some weights somewhere, but I always was a proponent of just using your body weight.
And although a part of the motivation comes from looking good naked again, it’s not so much about that - and that’s what I’ve always associated with weight lifting.
But I’ll look into it.
Trying something new is always additional motivation anyway and my prejudice here is very probably wrong anyway.
So thanks for that, will read into it :-)
No worries I’m always happy to help someone get started. I have always been skinny 165lb runner and cyclist. But I wanted to try lifting a barbell and a few years later I’m sitting at 220lbs with a powerlifting gym in my basement feeling better than I did in my 20s.
In this thread already some people mention weight lifting as being helpful
So, I’ll look into it
But I don’t really want to build up mass.
I always liked being skinny, but defined and with strength/endurance.
I want the body to be able to do what I like.
So, going skiing or surfing and everything else.
I always find those mountains of muscles some bodybuilders move around strange, because they don’t seem to be really functional for sport and reduce the ability to move, when they get extreme.
I’m thinking of getting back into fighting sports.
Did Hapkido for some time in my 20s and really liked it. But my joints are aching by just holding the phone to long.
So doing some painful levering on them during training doesn’t sound so wise…
I’m currently trying to get them better with some elastic band exercises and try to build up on that, by extending the movement to also include the shoulders.
But obviously, this is more of a health exercise, than a real sport thing
Ah yeah maybe I should’ve clarified a bit I’m not talking about bodybuilding I’m talking about strength training which is way more functional. It’s not easy to get bulbous, it certainly won’t happen by accident. Was able to do a 120km bike ride last summer through the mountains, big hikes, etc no trouble. But when it’s time to lift something heavy jaws drop hah. Judo partners are like “Shit” Everybody could use a few extra pounds of muscle
That sounds good
With weights, I’m always a bit afraid to do something wrong and actually hurt myself long term
Do you have any resources on hand, where I can read/watch how to do it right?
Or do I need to go to the gym with a trainer?
Which will be quite a time suck and I just really prefer to do such things on my own…
Which is maybe stupid, but well, maybe I’m stupid
I researched the shit out of various programs and you’ll quickly learn there’s a lot of advice, opinion, and lore in the world of lifting. What I concluded was that all I needed were dumbbells, a barbell (optional), access to a leg press, lat pulldown, and a seated row machines. All staples at any gym. For a home gym you can replace most of these machines with dumbbell alternates.
The last two work muscles you just can’t access as efficiently with free weights.
I started with whatever felt easy enough. My beginner dumbbell press weight was 20lbs, double fly was 5lbs, as examples.
I usually do these in 3 sets of 8 repetitions taking a one minute break between sets.
Monday – Legs + Abs
Squat (Quads/Glutes) 45+10 Weighted Lunges (Quads) 30+0 Weighted Hip Thrust (Glutes) 60+10 Leg Press (115+10) Declined Overhead Weighted Sit-up (Abs) 10+15 Standing Calf Raises (Calves) 135+25 Dumbbell Romanian Deadlift (Hamstrings/Glutes) 35+5
Wednesday – Push (Chest/Shoulders/Triceps + Abs)
Dumbbell Bench Press (Chest) 45-5 Dumbbell Overhead Press (Shoulders) 25-5 Dumbbell Fly 20-5 Dumbbell Lateral Raise (Shoulders) 15-5 Hanging Leg/Knee Raise (Abs) body weight Incline Dumbbell Press (Chest) 40-5 Dumbbell Overhead Triceps Extension (Triceps) 40-5
Friday – Pull (Back/Biceps)
Lat Pulldown (Back) 100-15 Seated Row (Back) 100-15 Hanging Leg/Knee Raise (Abs) body weight Dumbbell Curl (Biceps) 30-5 Dumbbell Bent Over Row (Back) 45-5 Dumbbell Romanian Deadlift (Hamstrings/Glutes) 45-5 Hammer Curl (Biceps/Forearms) 25-5
If I didn’t know what an exercise was, I looked it up here.
https://fitbod.me/exercises/dumbbells
The numbers are the weight I will attempt first. The +/- means if too easy, add the weight on the third set. If too hard, remove the weight after attempting the new weight.
I try to always hit failure. Sometimes I do it, sometimes I only get five reps.
I don’t like all the silly programs 5/3/1 Faster, Stronger, Harder, or what not. I do these and occasionally try new lifts. That’s it.
You can do 2 sets of 6 reps at higher weights and get similar results as long as you hit failure, get enough protein, and sleep at least six hours.
Thank you very much!
Saved your comment and will probably build up some kind of similar training for my pre surfing workout, so I don’t look like an absolute idiot, who can’t even manage to get out to the waves ;-)
You’re (at least?) the second one recommending weight lifting and barbells.
So I guess, there is something to it
Will need to make some room in the apartment for it, as I’m not the biggest fan of going to the gym
Until it broke, I had such a thing to do pull ups at the door frame
Which was great to get rid of stress.
So I just did some pull ups during work, when I needed to get rid of the adrenaline - else I’ll just end completely tensed up in the evening
We have a room full of stuff we don’t use and call it our storage room.
It’s a waste of space anyway. Maybe I can combine that 2 things and clean out the room, to make a little gym and reading room :-)
Oh! Then get a good pair of adjustable dumbbells and a simple adjustable bench. That’ll take very little space. Replace that pull-up bar and you’re done. You can get the Power Block for about $300.
Just swap out any exercise I stated that needs gym equipment with a similar exercise using dumbbells. Reducing the reps from 3x8 to 2x6 will cut down the workout time significantly and yield almost identical results (if you reach failure.)
When I’m traveling I do this:
3x8 Walking lunges 25 lbs +5 3x8 Dumbbell Rows 25 lbs +5 3x8 Chest Press 25 lbs +0 3x8 Dumbbell Shoulder Press 20 lbs +0 3x8 Dumbbell Biceps Curls 25 lbs +0 3x8 Dumbbell Triceps Extensions 25 lbs +0
For an easy full body workout that only requires dumbbells.
Comment saved again, thank you
Will have quite some research to-do tomorrow, to get all the input of you guys sorted out.
And, as now mentioned multiple times already in this thread, I’ll get rid of our fucking “storage room” of mostly trash and make some place for a little gym out of it.
Thank you so much for all your input!
All of you have really motivated me to actually do something about it :-)
You won’t regret it! Something about building functional strength while looking better is very addicting. Take it slow and just lift a little hard next time.
I really, really wish I could get back into it. I had some severe back injuries and now I have days where I can barely stand. Physical therapy helped a bit, but they have said that some risky (and very expensive) spine surgery is my best bet to get back to semi normal.
What are you looking at, disc replacement?
From what I understand, yes. I am not really onboard with that plan so I am just trying to continue doing what I can of the exercises that my physical therapist gave me and hope that it can alleviate a bit of the pain and periods of immobility.
That’s rough. I’m not sure what you can/can’t do safely, but in my amateur opinion building up your posterior chain is the best thing you can do to stabilize your back, especially if you sit a lot