Strength / Weight Training

Just checked. You can.

Gym at work is how much? Isn't that expensive? Seems expensive.... Unless you getting more.

Some info which might be of use. I started using Stronglifts about 3 years ago. I had never lifted a barbell before so I was about 48 years old.
My first lift was the empty bar - 20kg. This was a PB! With some dedication, I progressed. I am sure I had one set back and the weights dropped but I continued on until the next set back - this was a groin injury which stopped all lifting for a while.
At 48/49 years old, total newbie, 6 feet tall, around 88 kg, weak arms, stronger legs, my PBs were around these -
Squat 110kg
Barbell row 65 kg
Deadlift 135kg
Bench 60kg
OHP 40kg
None of these were actual plateaus as other reasons meant the weight had to drop. But they were all tough! Especially the OHP which is a nightmare.
I would hope to try to get up to these figures this year - starting very soon.
The only downside I have found with Stronglifts is the warmups take a bit of time when the weights get heavier. I’m sure if you were in a gym you could reduce this. I persist as my garage is very cold in winter and I do everything I can to avoid injury.

Hope this is of some use.

If you think 3x5 works, fair enough

3x5 did work for me for four months of Linear Progression with squat, press and DL

Press stalled so introduced bench

Ran ultra which knocked everything back.

Early December 120kg Deadlift was stuck to the floor. So a change to a mixed intermediate three day rolling plan across my two training days.

It has 4x5 in it, but that's not there to drive the strength gain

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It's 75 per year, 6.25 a month.

OH!! yes... Then you win.... My advice, gym like that, work to the biggest quickest.

Back in the gym today and looking for advice. I'm familiar with 5x5 and lifting for strength gains, but am looking to adapt that kind of simple routine (I like how time efficient it is, and compound lifts are fun) towards muscular endurance. I don't want to gain any mass really (a little wouldn't hurt too much), I want to train my muscles so I can support myself better in running and cycling.

I'm hoping it's as simple as drop the weight and make it 5x10/15 (5 sets of 10/15 reps)...

If you don't want to put on size steer away from higher hypertrophy reps and just focus on strength. 5x3 or 5x5 will do the job. It'll make you stronger, which is your goal and you're unlikely to put on significant mass unless you up you're eating too. Do a 8-12 week period and see how you feel at the end of it?

5x3 is 5 sets of 3 reps? That sounds good. Proper (2 mins plus) rest in between sets?

Thanks

It's difficult to build any meaningful run endurance with weight/strength training, because even a 5x20 is only 100 reps and a weight that you could lift for that lot would be wasting a lot of potential strength gains for the time your investing. How many steps/reps does your typical run have!

When I started lifting, as a reforming run addict, my coach suggested just doing squat, press and Deadlift which would make the most of the single session per week that I was able to commit to.

Warmup with empty bar 3x5
Build up weight over 3 to 4 sets, whilst dropping reps to 1.
Working weight 3x5

Deadlift warmup. Bar with 5 or 10kg bumper plates 3x5.
Build up
Working weight 1x5

Obviously depends how you progress, but add 2.5kg for squat. 1kg press and 5kg for Deadlift each session and you will quickly find it hard. When required, increase your rest times through 4, 5 up to 6min and once the big weight increases are too much, reduce the weight increase to 1.25, 0.5 and 2kg.

My suspicion is that won’t work. I think you are trying to improve core strength - squatting will do that amongst other compound lifts.
Heavier weight will require stronger core.
I think I’m starting to get boring by mentioning Stronglifts yet again!

Yeah, 5 sets of 3 reps at your working weight, I'd focus on your squat for core strengthening, nice steady controlled speed down and up, perfect form. Doesn't have to be anything mad - a couple of times a week and you'll notice an increase in strength. 5 mins on rower to warm up, then start empty bar (x10 reps) and work up through the plates (x5 reps) to your working weight. If you're squatting around your bodyweight you can be in and out in half hour. Job done.
Depending on your body and your other training you might see a bit of quad and glute growth after a several months, but certainly not going to be putting on the mass you're worried about.

Not sure if there is a specific thread for this query but I’ll try here.
Has anyone any experienced of tendinitis? I am suffering with it in my right forearm ( near the elbow ish). I play a lot of squash and that is more than likely where it started.
The odd thing is I can deadlift 100 kg no probs but if I reach for an empty cup I get the shooting pain. So I don’t think it’s weight related.
Also, I have been getting it in one foot for a while now - only when I am out walking. I walk at a very brisk pace for distances ranging from 3 to 25 km - depending on free time etc. I never get it at any other time - footie and squash and dandering about cause no Issues at all.
Lastly, could there be any connection between the two ? I doubt there is but it’s qorth asking. Perhaps I have weak or odd tendons.
Thanks all!

I’m a complete novice when it comes to gym/weight work, but I have the opportunity to use a gym on a Saturday morning for a couple of hours each week and hope it can help me on the bike.

Is there a good resource for showing me where to start? I’m keen to focus on core and legs, while not adding much weight if that’s possible?

Any guidance much appreciated

Why not add weight?
There are loads of resources. Perhaps Bodyweight exercises may suit you. Mark Lauren is worth a look.

Why not add weight?

Only that I’m aiming to drop weight before riding the mountains in March.

I’m sure there are loads of rescources, hence the question, but will look into Mark Lauren.

Thanks

Ah. I misunderstood. I thought you didn’t want to lift weights! My mistake.
Look st Stronglifts or Starting Strength for newbie weight programs. Both are good. IMHO
Mike Mathews - Fitness for Life has endless good advice as do his books. He has a program too.
They are all very similar so the choice is yours.

The weight part is purely calories in vs. calories out - lifting weights alone won’t cause additional weight gain. A lot of the initial strength gains are neurological rather than an increase in muscular size. That said, transitioning to a greater percentage of calories coming from protein sources will aid recovery from the extra work.

As for specific guides, find someone who can teach you to squat properly and then keep doing that. Actual programming matters less but TGR’s starting points aren’t a bad place to begin.

And @Ptown

Thanks both

No probs. I’m a relative newbie. It is worth buying Starting Strength by Mark Rippetoe - the best explanation of all the main lifts. I think it’s around £36 but well worth it. Try YouTube too for Mark Rippetoe.

Your first job should be nailing technique.
Then a program of deadlifts, goblet squats, Rows would probably cover it, with some tricep/ bicep work (for the climbs).
Back squats are not the answer for optimal core activation/ injury prevention from technique mishaps.
Technique: https://stronglifts.com tends to be good.
Work from a raised off the ground, empty bar first to really focus on Gluteal activation, and remember controlled lowering to the ground.

In terms of a program- I'd probably suggest a high rep, high set system, with [relatively] low weights.

Warm up: (x3)
Skipping x 1 mins.
Squat jumps onto a platform x10
Bosu Ball Pressup burpees x 20.
Pull-ups (wide grip- 5-10-15-depending on when you max out)
or Reverse Lunges x 10 each leg.

Warm up each exercise individually as well with a 40% weight set for 8-10 reps.
12- 15 of D/L
12-15 Bicep curls
(repeat x 4, 90s rest between each set)
12-15 goblet squats holding dumbell
12-15 Tricep extension
(repeat x 4, 90s rest between each set)
12-15 Chest supported rows (ie lying on a bench angle 30 degrees, puling the dumbell with the intention of keeping the elbows down
Options for paired exercises- incline bench Dumbell press, or generic ab variations.
(repeat x 4, 90s rest between each set)

I tend to chuck the plank in at every completed round (pair of sets)

Then 5-10 minutes working on the abdominal and back muscles.
Then a quick 10 minutes on the bike or running machine.
Then stretch!

Coming from someone who also follows the stronglifts program I also really struggle with OHP.

Quite often I find my form is completely off too when doing OHP so I try to make a far more conscious effort.

Fantastic, just what I was after. Much appreciated

The OHP is a bastard. I’m weak above the waist and it’s a killer. There are assistance exercises but it is just a killer. Proper form is vital too.
Only encouragement I can offer is keep at it.

Out of interest, as this topic came up in relation to squash training last week, how do you skip? I haven’t tried is since P3 and that was 40 years ago.