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Following a weightlifting program has improved my life immensely. 2 years later my back pain is essentially a thing of the past, I look and feel better than my non active peers, my cholesterol and a1c levels are perfect , and I look like a brick shithouse
Anybody that wants to get started but doesn't know how feel free to drop me a line
As someone who never expected to become a gym rat I second this.
I started lifting as a purely whimsical decision with a mate and some dumbbells in his backyard.
I've now been a powerlifter for 6 years (minus a year due to work related injury) and it's truly my happy place, am I sad? (Stronger) Am I angry? (Stronger) Am I happy? (You guessed it, stronger).
Not only does lifting grow your body, but also your mind. I may have permanent function loss, but I work around it, and I'm building back (slowly) and stronger than before.
Hardest part is getting started, followed by keeping with it.
My DMs are also open to those who are unsure where/how to start.
I do. Struggling with lower back pain right now...
It's just brutal.. everybody says it but it's really true, a strong core (abs, lower back, ass + upper legs) makes your back so much sturdier and resistant to "going out"
If you want to go full on strength training, you could consider barbell training with a periodized program (531, tactical barbell, etc). You would essentially have to learn three or four simple lifts and then have at er. This is the route I went, would highly recommend it for anyone. These programs don't ask you to use strength that you don't already have, and the movements are very straightforward with lots of tutorials available on YouTube. It's all sub maximal training and slowly builds over time. Fitness influencers are always trying to baffle everyone with bullshit but the core recipe for getting strong is so extremely simple. Compound lifts, eat, sleep (And some token cardio)
If you just want the strong core and back, you could do hanging leg raises or an ab wheel and some romanian deadlifts with a kettlebell every other day or so.
Thanks. Will look into those. I did some strength training back in the day - and enjoyed it a lot - but that was not focused on the back/core.
That's great, they say it comes back quickly if you have trained in the past. And as I understand it, the compound lifts themselves also build the core to some extent just from all the bracing you'll be doing.
What do you recommend?
If you want to know how it all works check out the fitness wiki (optional) otherwise: Buy a power rack, barbell and plates (optional), or you can go to a gym instead. Download the boostcamp app and onboard yourself on the 5/3/1 for Beginners program. The app illustrates how each lift is done, and you can watch youtube for tutorials, they are pretty easy to learn. Lift Monday, Wednesday and Friday. Walk or easy jog for 30-60 mins Tuesday and Thursday. Eat a bit more than usual, a slight surplus like 200 cals, make sure you get a bit of extra protein. Sleep more and better if possible, if your schedule is fixed try to improve your sleep hygiene. Be relentless about making this all a habit, it represents about 1 hour of your day each weekday, but will pay dividends. Stick with that same program for 3 or 6 months. You'll be practicing the same lifts over and over, practicing your strength. Your technique will improve, you will get shockingly stronger. I'm happy to answer any and all questions for Lemmy folk interested in this.
Do you still run 531 for beginners? I've been on BBB for 4 months and finally broke through a plateau. Was doing more hypertrophy and calisthenics before that.
The workload for BBB has gotten so high for me that I do my main lifts and 1-3 accessories on lower days and 2-4 in upper and I'm cooked. Can't manage to follow wendlers scheme of shitload of reps any more
I bounced around from BBB to a few different templates and then I switched to tactical barbell operator which I run now. The 10 reps of BBB are rough. Did you look at boring but strong? It's 10 sets of 5 reps at the same %, so same volume in the end but I found it less brutal.
Just a plug for tactical barbell operator, It's three days a week of lifting and 2 to 3 days a week of either HIT or LSS depending on the conditioning template you incorporate. The conditioning stuff is baked in and it feels much more like a complete plan compared to 531. Really digging it
I'll check it out. I feel like I'm still making strength gains w BBB, gonna ride it out another 4-8 months. I'll check out tactical barbell operator, thanks for the suggestion
Do you know if any active fitness communities on Lemmy? I briefly looked around but didn't see any that seemed active
I think what you're doing now is really close to "Less Boring But Big" which is 3 sets of 10 for the supplementary lifts instead of 5
There's not really a lifting group here yet.. It would be really cool to have something like weightroom but I'm not sure I'd have what it takes to start up a community. There are definitely folks who lifting and are interested in lifting, just no critical mass yet..
Makes sense, I'm in the same boat I don't have time or energy to start one but I'd join.
For getting started w tactical barbell, do you recommend books etc? Like 531 it seems like there's a lot to it, any good resources?
I find it much more straightforward than 531. It's better written and explained so there's really no questions or trying to reverse engineer anything. The templates themselves are very simple, pick one strength and one cardio and they mesh together
Stolen from the author:
The Tactical Barbell books fall into two categories – foundational and specialty programs.
FOUNDATIONAL BOOKS
Tactical Barbell I: Strength TBI contains all of the main lifting templates (Operator/Zulu/Fighter), along with the universally hated strength-endurance (SE) programming. Templates come in 2,3, & 4 day versions. TBI will build strength, size, and muscular-endurance.
Tactical Barbell II: Conditioning You have a plan when it comes to lifting. Why would you treat conditioning any differently? Most people understand the importance of systematic strength training, but when it comes to conditioning or cardiovascular training, they tend to perform random workouts without any sort of progression or objective. TBII will teach you how to systemize and progress conditioning in alignment with your goals. It includes Base Building along with the Black and Green Continuation protocols. Black protocols focus on speed, power, and metcon style training. Green protocols emphasize endurance.
How It Works: Pick a strength template from TBI. Combine it with a conditioning template from TBII. Customize as needed within the given parameters. Your particular combination will be determined by your goals, schedule, and preferences. Before you start your program, it’s recommended you complete an 8 week Base Building block. Base Building is a general preparation phase, like basic training. It’ll install a minimal level of cardiovascular fitness, while priming your muscles, joints, and connective tissue for the substantive TB programming.
Both books can also be used standalone. Already have a lifting program? Add TBII to develop extreme work capacity and enhance body composition. Alternatively, if you’re just looking to incorporate strength training alongside your existing sport or unit PT, use TBI. For example, most distance runners and combat athletes already do sport-specific conditioning but would benefit immensely from the right kind of strength training. Adding Fighter or a minimalist Zulu template would level-up their game significantly without interfering with their primary activity.
SPECIALTY BOOKS
The specialty books are for those that want immersion or more detail in particular aspects of the Tactical Barbell ecosystem.
Green Protocol: the term ‘Green Protocol’ is used in the TB system to describe any conditioning program that emphasizes endurance. There are many Green protocols. A 50k running plan is considered a Green protocol, same with a triathlon program, or training for a mountaineering expedition. This particular book is a Green protocol designed specifically for combat-arms military, tactical law enforcement, and other ‘long-range’ occupations like SAR and woodland firefighting. GP is a set of step-by-step templates that build on each other. It covers both pre- and post selection training. The framework is a little more rigid than what you’ll find in TBI & II because the objective is fairly specific. That said, as with all TB programs, there’s room for customization within the provided parameters. GP is completely standalone and can be used with or without TBI & II. GP has been successfully used to prepare for special operations selection, tactical law enforcement, ruck based events, and even ultramarathons.
Mass Protocol: as the name suggests this book is designed for bulking or tightly focused muscle building phases. Hypertrophy is the primary objective, but as is typically the case, strength will also increase as a by-product. If putting on size is at the top of your priority list, MP will be of interest to you. MP is standalone and includes it’s own Base and Conditioning protocols. It’ll also teach you how to incorporate mass building blocks in your regular TB training.
Physical Preparation for Law Enforcement: PPLE is academy prep for police candidates. Turn your brain off and follow the step-by-step daily programming leading up to your start date. This will free you up to work on other important aspects of academy prep. PPLE starts with a general strength & conditioning phase and then tapers into a specificity block. It’ll prepare you for entry level PT testing, the academy, and beyond. This is a standalone program.
Ageless Athlete: written by Jim Madden, PhD and IBJJ World Champion. Jim is an experienced and knowledgeable athlete, with the ability to teach and convey information that is second to none. If you’re an older (55+) masters athlete, AA will teach you how to modify the Tactical Barbell system to work around your unique challenges. Recovery management and intelligent progression become key at this stage of the game. AA is technically not standalone, as it doesn’t contain conditioning sessions. Google Jim Madden fitness to reach him/explore his approach to training.
Got It, So Where Do I Start?
Start with the foundational books, Tactical Barbell I and II. Just one, or both, as needed. Branch out to the specialty programs later if desired. There are exceptions which will be discussed below.
I’ve Read TBI & II - Which Protocol Do I Go With?
Base Building followed by Operator/Black or Zulu/Black for the remainder of the year. This is the standard program for those that want to reach advanced levels of concurrent fitness. Note- Base Building can also be done twice a year, at the beginning and middle of a training cycle.
What Kind of Results Can I Expect?
To give you some rough parameters the standard program is designed to get you into (or near) the 1000lb club, with a 5km run in the low 20s or below, a sub 10 minute 1.5 mile, and 15+ pull-ups. These numbers reflect desirable concurrent strength, strength-endurance, and cardiovascular benchmarks. Take the numbers with a grain of salt - everyone is different/will make different programming choices/and have varying levels of adherence. Aesthetically speaking, your body composition will reflect your function, provided your diet is sensible and sufficient to fuel your performance. In other words, you’ll look pretty damn good if you eat enough and avoid stuffing your face with cake and cookies all day.
What About the Other Templates/Protocols?
If your goals fall outside the standard recommendation – or you’re a specialist - use the template/protocol that fits best. If you’re a busy professional with limited time, consider a 4 day Fighter/Black Protocol – a minimal investment with an outstanding return. Specialists can supplement regular training with isolated pieces of TB to shore up deficiencies. For example, if you’re a boxer looking to incorporate sustainable/effective strength training, add Fighter or Fighter/Bangkok to your regular routine. If you’re a competitive powerlifter or strongman, keep your lifting program but add a 2-day Black Protocol and/or annual Base Building to boost work capacity/conditioning.
EXCEPTIONS
For concurrent strength and endurance based conditioning, you can start immediately with Green Protocol (the book). Green will get you into or near the 1000lb club, along with the ability to run/ruck marathon/ultramarathon distances.
Start with Green Protocol (the book) if you have your sights set on a career in special operations, tactical law enforcement, or other endurance-heavy/load bearing roles. GP covers both selection prep and post-selection team fitness.
If you’re getting ready for police academy and want to get fit without having to fiddle around with any programming yourself, use PPLE. Return to the foundational programs after you graduate.
One of the strengths of the TB system is that all of the templates/protocols can be used over a lifetime as your goals evolve, in a near infinite number of combinations. You might start the year with Mass Protocol then taper into Op/Black for a few months. When summer rolls around maybe you decide to train for a trail race – transition to the Velocity template in Green Protocol. Finish the year up with another Mass block. Reset and start a new training cycle with traditional Base Building. None of your TB programs will ever go to waste, regardless of which way you pivot.