| cdjk is right: start with starting strength (or something similar like stronglifts) before moving to a different program. 3 times a week, takes about 45 mins. you start with an almost empty bar (to practice proper form), increase weight every single workout and do this until you can bench 1xbw, squat 1.5xbw and deadlift 2xbw (this is achievable after only 3-5 months). after reaching that goal you'll already be astoundingly fit and strong compared to most people you know. for me it worked a lot better than a halfhearted 5x a week split. here's the basic workout, among other beginner programs: http://i.imgur.com/FvuUb.gif (cheatsheet) or http://pastebin.com/FqDwRp8m (text). one of the best thing about powerlifting is that it helps correcting some typical programmer ailments like an hollow back or forward slumping shoulders (both are unhealthy and, honestly, just plain unsexy). you can do SS at home or in a gym; doing it at home requires space and upfront investments for the barbell, bench and squat rack. gyms differ in quality. most chains don't want their customers to do real training. read this: http://www.mensjournal.com/magazine/everything-you-know-abou... - tl;dr: lift free weights and don't unquestioningly trust the gym (-trainers) - their primary interest is money, not your progress. the gym i went to had just one squat rack, so i often had to wait (can take 20mins). also, gyms, of course, add commute time. the good thing about gyms is that you can ask others to form-check you, but you have to be able to identify the competent athletes. imo at the cheaper gyms most people know even less about proper workout than i do; they focus on upper body and biceps. i've heard this is called "prison style" workout, but i'm pretty sure most convicts know more about proper form than your average gym-goer :) if money isn't a problem, you could also try crossfit. it's fun and very effective, but usually not cheap. crossfit venues usually have competent trainers. alternatively, see if there's an olympic lifting club near you. membership is usually even cheaper than a gym subscription (mine is just 25 euros a year), people are competent, they have enough barbells for everyone and workout is basically the same (full body strength, but more focus on legs, hips and back). |
