3x5?

[FFsims]

Just joined, I am a firefighter looking for a good workout fot both strength and endurance. I am not looking to get big or anything, just able to better do my job and stay as healthy as possible.

I would like to know your basic ideas, such as a proper workout program I can do and how to know what the proper weights are to work with... such as if I were to do bench press how much weight do I need?

I worked out a good bit in high school and I was always given a sheet that said do this this many times and this this many times... looking for something like that.

I keep seeing all this 3X5 stuff but can't find the actual program.

Any help is greatly appreciated.

 

[JDid23]

google Rippetoes 3x5 Starting Strength... If you haven't lifted for a while, this will be a great introduction back into lifting

Also, thank you for keeping us safe man

 

[ExtraMile]

yeah props bro, you could also try the 5x5 madcow...

 

[FFsims]

Thanks! That was exactly what I was looking for and seems pretty close to what we were doing back in the day... Fortunately I am still in pretty good shape although my diet is horrible.

I plan on starting this soon, I have a membership at the local gym and am looking forward to getting things started. I am wandering, as I figure out my first weights, being that it has been a while since I have officially worked out, I am thinking of getting a trainer to help me the first few days, to make sure that my technique is proper.

Do you feel this is necessary and what do you feel would be a proper weight for me to start with?

I am 25 years old, and weigh 165 pounds. I like to think I have an athletic build and typically can keep up with the best of them when it comes to pick up games such as flag football and other sports. The best I can remember, when I quit lifting I was around 160ish... I can put up 135 for sure but am afraid to go anyfurther as I am typically working out alone. I typically can get up a few reps but it takes it out of me pretty quick, just being out of true shape I am sure is a main factor.

So, if possible, with that basic info, what would be a good starting range? I have no idea as to lifts and squats, I do remember it always blowing my mind the comparison of weight lifted when it came to what I could bench and what I could squat...

Thanks agian for the help.

 

[JDid23]

PTs are very hit or miss... A lot of them don't know much, but the ones that do are usually great. If i were you, i would check out some videos on deadlifting/squats (maybe someone more experienced can recommend some good ones). Also, start out with light weight and work your way up. Form always comes before the amount of weight added

 

[ExtraMile]

yeah watch some videos from rippetoe about deads, squats, shoulder presses. I would say do something you enjoy, if your doing a routine you find boring then whats the point? If the 5x5 or 3x5 look fun to you then by all means do them, alot of people find them quite boring though. You could always do fullbody workouts but using exercises you enjoy. The main thing is inetnsity and progressive weights, concentrate on adding 5lbs each week to all of your main compound lifts, start out with some compounds and put all your energy into them, then go onto a some other things you enjoy like CGBP, incline bench, chins, dips, bb curls, GHR etc

 

[FFsims]

I got that, I just figured that it would be cool to have someone to help with technique but I think I will be fine with most of what I will be doing, especially after watching a couple of videos. I have signed up with another site that has a nutrition guide/log that I am working with to try and figure out how my eating is going Unfortunately, even with that, my eating habbits today have followed the typical routine of fast food... being on the road all day doesn't help much on my days away from the fire house.

Now to start working out at the gym... I will see if I can get up and do that in the morning first thing, looks like I will have my daughter with me though so I don't see that being a possibility... just got to work it all into my new routine I guess...

Thanks again for all the help.

 

[FFsims]

I understand this is mainly for strength building, but how does it work with endurance? As I said, I am not looking to be the most cut or largest guy, just want to gain more overall strength and longer lasting endurance. Do the job longer and out perform everyone else.