By popular demand (one guy on IRC) I'm putting together a page to describe my workout routine.
To start, I'm going to explain the philosophy of steadily increasing stress (weight) as you go from cycle to cycle. The whole point of lifting regularly is to build muscle, right? So, you should be increasing weight as you go from cycle to cycle. I usually do 5lb increase if I'm satisfied with how I performed with the last set. If not, I keep the weight the same. Very rarely have I ever reduced the amount of weight I was lifting, usually after a period of increasing too much.
The important thing when starting out is gauging where you are now. If you're very active, you should try higher weights than I suggest. If you aren't, these weights are perfect.
Aim for 4-5 minutes of break inbetween sets, at the end of the first set you should be noticably tired, but not tired enough to convince yourself that you won't finish the workout. If you think so, no shame in reducing the weight a little. 5lb increments are what we're shooting for here.
The routine consists of a 3-day rotation (optional 4th day if you want a break):
- Squats 3x13, no shame in using no weight when starting. I'm still not quite at a point where I'm comfortable holding a bar while doing them. Recommended starting weight: none. Add weight at first by carrying dumbbells or raw plate weights.
- Deadlifts 5x5 Recommended starting weight: 115lb, this is the minimum weight where you use 35lb plates on either side of the barbell. I find this the minimum comfortable height to lift with the recommended form on Stronglifts.
- Rows 3x13, Recommended starting weight: 45lbs. That's just the barbell.
- Curls 3x13, no Stronglifts article on proper form for this one. Find a curl bar, or have a lot of dumbbells, position your arms as close to at your sides as you can while holding the curl bar in front of you while standing. Lift up on the curl bar, only bending your elbow. If your forearm starts to hurt, push your elbows further back. Lift up to your chest, then slowly allow the bar to return to in front of you.
- Bench 3x13, Recommended starting weight: 45lbs. That's just the barbell.
- Overhead Press 3x13, Recommended starting weight: 45lbs. That's just the barbell.
Most of these workouts shouldn't take any longer than 30 minutes. With the exception of leg day, due to the 5x5 workout. Email Me if you have any questions.