(Part 3) Best products from r/Fitness

Good for you man. The classic lifts are a ton of fun! Here are some thoughts that you'll hopefully find helpful.

1. With those weights you are strong enough and skilled enough on the slow lifts to get into weight lifting. Go for it!
   
   
2. The classic lifts are very nuanced and technical. A bench press or a squat can be learned to proficiency in ~30 minutes. The classic lifts take weeks to become competent and years to master. You'll have to do a lot of technique training before your O lifts catch up with your slow lifts. This isn't meant to discourage you but to give you some idea of what to expect. Don't worry that you won't be playing with big weights for a while.
   
   
3. I highly recommend this book. It is long but very worthwhile. Buy it, read it, and do the training drills in it. Also, even though your program doesn't end until April, start teaching yourself the movements now (with just the bar). http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116/ref=sr_1_1?ie=UTF8&qid=1420978850&sr=8-1&keywords=greg+everett
   
   
4. Watch, watch, watch! Remember that part about the lifts being technical? Humans are visual learners. I've spent hours upon hours watching guys from Cal Strength to Olympians on Youtube. Just watching them helps so much in picking up the lifts.
   
   
5. Stretch! Every day! I cannot stress this enough. The classic lifts require more flexibility and range of motion than the slow lifts. They are also more intense on your joints and tendons because of the increased RoM and ballistic nature of the lifts. Stretching is essential for being able to do the lifts and keeping yourself injury free.
   
   
6. Switch to squatting high bar and going deep into the hole (if you don't already). Also, build up your front squat. Your legs will already have the strength needed but there is musculature in your shoulders and back that the back squat has neglected and that you need to build up in order to front squat heavy loads.
   
   
7. Find good resources for help. You don't need a coach to teach the lifts. But it does help to have access to good information and some people in "the know." Catalyst Athletics is a great site that is full of useful information (http://www.catalystathletics.com/). /r/weightlifting is also a good place to hang. Make friends with people that know what they're doing. Also, watch out for all of the advice from crossfitters out there. Some of it is good, some is bad, and most isn't up to par with the guys training for O lifts exclusively (i.e. Everett and Catalyst).
   
   
8. If you don't have them already, buy oly shoes. They are a gift from the gods. I personally use AdiPowers. A little expensive but well worth the cost imo.
   
   
9. Hook grip is necessary for the clean and the snatch. Start using it. When you first start to use it it will be extremely painful. Your thumbs will feel like they're being smashed and pulled out of your hand simultaneously. Don't worry though, that will go away in a week or two. Just keep using hook grip for all of your pulling exercises.
   
   Best of luck mate!

Brett,

Congrats. You've made an amazing first step in the right direction. Change is a road, and the only thing that matters is that you keep making progress toward your goal destination, no matter how small.

People in this thread have given you great advice on what changes to make, and I'm sure this has gotten you thinking about the idea of making choices. All of this will be helpful as you start identifying the ways you want to improve your lifestyle.

I'm a behavior designer: I design programs and services that help people change behavior, and what I'd like to offer is something slightly different. I think one of your biggest priorities should be how you think about change. Or rather, if choices and changes are the "what", what I want to talk to you about is the "how". Change is hard, and you're going to need an army of "how" on your side.

Willpower (aka, the ability to choose the "what" in the moment) is a fickle thing, it tends to dwindle as we move through our day, making it extremely easy to fall back into old habits. The good news is that there are ways we hack our tendency to self-sabotage. Here are some things you can do to tackle the "how", to make sure the changes you're trying to make ultimately stick and succeed.

1. SMALL > BIG : As you start to make changes to your lifestyle, you should be looking for things that are small enough that you can do them consistently. They should find a place in your daily routine where they can thrive. Unfortunately, our natural tendency as humans is to take on changes that are big and ultimately unsustainable. Let's use exercise as an example. When we're trying to change, we have a tendency to create an aggressive exercise program that matches our motivation at the moment (like trying to do a 2 hour gym routine). But we burn out: a two hour gym routine isn't sustainable when we're sick, tired, or just not feeling it. Truthfully, the changes that make the greatest impact are the small ones that happen consistently over time. The changes we can sustain, even on or worst days. Keeping with the exercise example, my recommendation is to do something simple, like going for a 30 minute walk, every day before breakfast. Designing and playing the long game is true discipline. Your daily behaviors are the glacier that create the grand canyon of your life! Take them seriously!
   
   
2. HOW > WHAT: After you identify changes you want to make, the next question you should ask yourself is "how am I going to make that happen". You want to drink less soda? Make a plan. Stock the shelves with tea and sparking water, carry a water bottle with you to resist temptation, etc... Plans help us by using foresight to make our goals EASIER to pursue in future situations.
   
   
3. REDESIGN YOUR HABITAT to REDESIGN YOUR LIFE: The things we have around us serve as visual triggers for certain behaviors. Having our work out on our desk reminds us we need to get it done, having our running shoes by the door reminds us to go for a walk, having a bowl of candy out triggers a sugar craving, etc... Think about adding more positive triggers and eliminating negative ones. One of your goals should be to have an environment that illustrates your best self, and helps you accomplish your goals.
   
   
4. SUCCESS REQUIRES SUPPORT: Weight watchers built a company around this idea. While you don't need to pay your way through a group weight loss program, you should be thinking about friends and family who can help you accomplish your goals. There are two parts to this: one is having someone who can keep you accountable, like doing a weekly weigh-in with a family member. This helps you stay committed on days when you're not feeling like doing the work. Second is having someone who shares a goal with you. If you can find a friend who's also interested in getting active and making healthier choices, it can be a powerful way to stay motivated and on track. No one should have to go it alone, and most people have health-goals they don't readily talk about. Keep your eyes peeled for people around you who can fill a "coach" and "teammate" role in your journey to change.
   
   
5. LEARN FROM YOUR BAD DAYS: Let's get real for a moment. You're going to have bad days. You may even have bad weeks. I bet you'll have a bad month. I sure have. The biggest gift we can offer ourselves is to learn from these mistakes, because they will happen. Spent a weekend in the basement playing video games eating junk food? Take it apart. How were you feeling? Were you tired? Depressed? Frustrated? Ask yourself hat triggered that behavior. Would there have been a more productive way to self-soothe as a response? Was there a point where someone or something could've intervened? Was there a less damaging version of that event that could've taken place (say eating healthy snacks but still being a basement vampire)? The best thing we can do when this happens is to forgive ourselves, and pay it forward: developing a plan to make our future selves more successful when that situation presents itself again.
   
   If you get into this idea, there's a ton of great resources out there to help you learn more about the "how. Try BJ Fogg's Tiny Habits, read "Willpower" and "The Power of Habit". Take a look at The Gospel of /u/Ryans01 - a reddit post on change that's better than what I read from most behavioral scientists out there.
   
   Finally, remember to stay positive, and know there's an army out here who's proud of you and ready to help in whatever way we can!

• How did it go, how did you improve, and what were your ending results?
  
  PHAT was the most intense program I've ever done. Loads of volume, x5 a week training, it was just intense and the results were proper. I started ripping shirts, jeans, boxers... it was an unstoppable shredding mania. I didn't increase my lifts that much, but it was marvelous for bodybuilding.
  
  
• Why did you choose PHAT program over others?
  
  I was a regular at Layne Norton's simply shredded forum and the talk about x2 per week mix of strength and hypertrophy made lots of sense.
  
  
• What would you suggest to someone just starting out and looking at at this program?
  
  Don't do it if you are a newb (read the "The New Rules of Lifting: 6 basic rules for Maximum Muscle" first.)
  
  It's a very dedicated program, so tell yourself you're going to do it for a certain amount of time and go through with it.
  
  Respect the meso cycles.
  
  Eat and sleep well, the gains will be unreal.
  
  
• What are the pros and cons of PHAT?
  
  Cons: The time it takes, the volume of exercising, and the lack of gains towards your plateau.
  
  Pros: It's super dynamic, you go through everything. You see results really quick aesthetically and in terms of strength -- I was doing 40kg weighted dips weighing 90kg (6'2). You can alternate accessories all you want so it adds any component you want.
  
  
• Did you add/subtract anything to the program or run it in conjunction with other training? How did that go?
  
  I did PHD531, thinking of it... I'm not sure if the meso cycles are mentioned in PHAT. 531 talks about the progression to the strength part of your workout:
  
  Week 1: 5
  
  Week 2: 3
  
  Week 3: 1
  
  Week 4: Deload
  
  And the concept comes from Wendler's 531 strength routine (which is also great).
  
  
• How did you manage fatigue and recovery while on the program?
  
  Ate around 3000 cal/day, 30% Fat, 30% Protein, 40%, Carbs.
  
  Really respected micronutrient intake, water intake, and sleep.
  
  Also didn't drink alcohol for a whopping 6 months.
  
  Sleeping was key. You could really tell when it was lacking during a workout... shit, you could tell if you had sex too recent to the workout too now that I remember.
  
  Overall, PHAT (or PHD531) was by far the best time I ever had at the gym.

instead of fork putdowns, switch to fork pickups. Works great.

I ALWAYS tell people that the best way to eat more is to enjoy your food. If you want to enjoy food that isn't made of garbage (no offense to taco bell, but it's not great) and don't want to break the bank, you have to learn to cook. The best way to do that is to pick up a cookbook and learn some gourmet cooking.

The first thing you will notice is that it isn't really that difficult or expensive, but it does take some work, time, and practice. And butter, y'all.

I just swiped my mom's old cookbook: easy basics for good cooking

The macros for lots of the recipes are perfect. Most of them are relatively oldschool, and so they are not high in sugar and they recommend you use butter frequently and in large amounts. Plus they highly recommend meat.

The book is a great resource for flavor ideas once you feel more comfortable with your own cooking ability as well. The recipes are designed to be easy-to-follow if you're a beginner, but open to some interpretation if you aren't. Just learn to cook by following recipes that you think sound good. After a while you can feel free to branch out.

The only way to self-teach them is to film yourself CONSTANTLY.

I would also recommend Everett's book, found here.

What really has to happen is that you, as a trainee, need to understand the mechanics of the movement, visualize it, and furthermore, find cues that make sense to you. A lot of cues are sort of abstract; Don McCauley has a video explaining his "catapult" technique. This shit made zero sense to me, but my friend understood it. When I explained this technique and my interpretation of it to a semi-coach, he put it in different terms/cues, and now they are what I use.

To be honest, there is too much information out there for these lifts. There are different styles in terms of how they're approached and executed, so if you gather information from too many sources, you may find yourself taking in cues and positions from various sources that do not apply to one another. In the end, a lifter has to adapt these movements into things that work for their body and brain. This is where a coach is handy, because he can say, "try this" or "try that." If you're on your own, you have to film yourself, and diagnose what looks awkward and/or sub-optimal, then fix it.

It could be beneficial to mimic a lifter that is in your weight class and roughly the same height; if you try to mimic a lifter, you may fail. But emulation is part of the learning process.

I would start with Everett's book. I think he has an English degree. He's a pretty clear writer and there are a lot of pictures guiding you.

As for the snatch and clean, they feed off one another. Everett teaches the snatch first. In my experience, people gravitate towards one or the other. The same friend who understood the catapult technique has a really awesome bar path in his snatch, and for whatever reason, always has. It puts mine to shame. However, on the other hand, my cleans make him look goofy. It's probably part how we're built, but still, what works for him does not work for me. He also can only split-jerk; I have never felt comfortable in that movement so eventually I started push jerking and that is something that he struggles with.

One thing I will say, is ALWAYS learn the full movement first. IE, learn the full clean first, then the power clean. If you ONLY power clean, you will develop a motor pattern that says "catch the weight here." If you develop the clean first, your instinct will be to get under the bar, which translates into a superior power clean as well.

The same applies to the snatch, assuming you're flexible enough.

i was over 400 lbs. i lost over 100 lbs. still loosing weight but its going great and i know i will reach my goal.

eat less do more.......when i first started exercising my hamstrings were cramping bad..... so i rode the bike for 5 minutes and just stuck with it till i got my time up to 30 minutes.

first diet step i cut out all the super unhealthy foods , no caloric restriction. i lost a lot of weight pretty quick.

okay go get a sleep study done and get a c-pap when you weigh a lot your sleep quality is shit, and your body responds by slowing down the metabolism. This step will help you loose weight all by itself.

the faq on lose it covers most of what people need to know about loosing weight people get confused because the fitness industry wants you to spend money.

mild caloric restriction 500 calories less than you need to sustain your weight a day. Exercise will help loose weight by burning calories and putting on muscle, muscle burns calories so the amount of calories you burn a day goes up even if your doing nothing, this is an advantage. My lean body mass is over 200 lbs. i burn a lot of calories doing nothing , despite being too fat my current bodyfat is 25% too high.

i always knew what to do i was athlete before letting myself explode, but eventually i joined a support group for eating disorders because i was a food binger. after loosing over 100 lbs. i got stuck yo-yo'd up and down 30 lbs. for a couple of years etc.

http://www.calculator.net/calorie-calculator.html

as for diet i could recomend a diet full of tree bark and awful tasting healthy shit, but if you hate what you eat how likely are you to stick with it ? you need to eat stuff you like and be honest with yourself about this. What you eat does matter for your health , how happy you are , and things like that so its a grey area people just have to learn to negotiate. ( i hate most fruits and vegetables, but since i don't like being fat, un motivated, depressed, and sick all the time , i eat them anyway i just chop them up in small pieces and eat them with a mouth full of meat.....the good tasting food )

myfitness pal and other apps will count your callories for you its not that hard yes you will likely need to measure your food, or develop habits of measurement like ......2 piles of meat the size of my hand per meal, 1 pile of meat the size of my hand of starchy carbs, 1 pile of vegetables the size of my hand per meal of vegetables.

either way its the same measure so you know what you are eating. last thing this is hard don't kid yourself , i would rather get punched in my balls then diet but i am not willing to be heavy. So support from loved ones is a big part of this, since we are talking about changing habits and that is a very hard things to do.

https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X

this book could help , best of luck and learn to love yourself i stand naked in front of the mirror every damn day and tell myself out loud how great i look because my self esteem has everything to do with how i treat myself. i feel silly but guess what been doing this awhile i didn't turn into an arrogant asshole and i treat myself a lot better.

I recently got the fit505 power rack for $230:
http://www.treadmillfactory.ca/fit505-power-rack

Might be sold out now. It looks identical to the AmStaff one, but I read a review saying that the Fit505 one was much better. Though they could in fact be identical, not sure. Anyways, I'm very happy with my fit505 power rack... but I've heard some bad things about AmStaff in general.

In terms of weights, you might be better off on Kijiji if you're near a big city. You can find used weights for 50 cents a pound (no tax).

Then maybe pick up one of these bars:

https://www.amazon.ca/Barbell-Olympic-2-Inch-1000-Pound-Capacity/dp/B001K4OPY2/ref=sr_1_7?ie=UTF8&qid=1481343523&sr=8-7&keywords=cap+barbell

http://www.fitnessdepot.ca/H11OTO1027676/strength/bars/olympic/northern-lights-black-oxide-olympic-bar-86-28mm-44lb-1500lb-rating-bbocfitltgb.html#.WEuB6vlVhBc

You'll also need a bench. Again, I would look on Kijiji and find a used bench. You can get an alright one for around $100 or a good one for around $200.

Your best deal is to buy a full used set from someone on Kijiji if you want the best value. I live near Toronto, and I've seen people selling a rack, bench, bar, weights, lat pulldown, few extras, etc. for around $700. Generally you can get things for about 1/3 of the retail price... so that's by far the best way to go if you're looking to get the best bang for your buck. But it takes patience, and you need a vehicle for transport.

Well, I don't think there's going to be much in that price range, and for under $200 new that's not a bad bench. It will only take you so far, but realistically so far is 3 plates and a 315 squat is getting to intermediate strength levels for most.

Besides the weight capacity, though, it may not be the most confidence inspiring setup depending on your lifting routine. At least that one has some safeties for benching, but if you get stuck on a squat you'll have to drop it to the floor.

My olympic bench is this one: http://images.owneriq.net/download/images/9/9cc6e7af-d8d0-4bff-8f66-c53b93aa0f2f-000001.png

It was pretty awkward to squat off of, the bench gets in the way of setting up to unrack, it slid when I reracked, and with the small catches you have to pay attention and not miss while reracking.

I don't know your budget but it may be a better idea to get a rack and bench. Depends on your longer term plans/goals, but that would give you a safe setup to lift hundreds of pounds in. I ended up getting a Rogue S-1 with safety bars and the adidas flat bench I link below.

A new power rack can be had for $300-ish (http://www.newyorkbarbells.com/92563.html), and a flat bench for under $100 (http://www.amazon.com/gp/product/B006JJM38S) or incline/decline for under $300, cheap 300 lbs bar and plate set for $200 (http://www.dickssportinggoods.com/product/index.jsp?productId=10793623).

Less if you get used. Scouring Craigslist lands some good deals but you can't always get what you want right away. Bar and plate sets are quite common. Should be able to find a decent 300 lbs set with a weight tree for $150. If you've got at least 8 feet height for a rack it shouldn't be hard to find used ones.

There's also nicer benches, like this one you can add accessories to: http://www.newyorkbarbells.com/95003.html

Get rid of as much sugar as possible. DON'T eat "low fat" "no fat" or other similarly labeled foods... they just contain more chemicals than anything, thus making you crave more food. Do some research on the fruits and vegetables that contain protein, you'll be amazed. Don't kill me for the Armstrong link, but it's the best I could find Carbs before, protein after.

Create some sort of system that creates a habit. This book is amazing The gist: There's a stimulus, action, then reward. Keep the stimulus, change the action, and still reap a reward. Example: You eat a cookie every afternoon at 3pm because you need a break. Think about the cookie, go grab a glass of water or chat with your coworkers, and you've still got your break. After many repetitions, you've got a brand new habit and haven't had to ban all the cookies from existence.

And then, you know, what everyone else said :) Good luck!

I don't think it's possible to fix APT quickly and urgently, but I'd be happy to share what's worked for me.

1. The biggest help has been something bizarrely named "The Stick":
https://www.amazon.com/Stick-Travel-Flexibility-Therapeutic-Potentially/dp/B000P7PVWU/ref=sr_1_3_a_it?ie=UTF8&qid=1494192576&sr=8-3&keywords=the%2Bstick&th=1

It's been a HUGE help for getting my quads to relax and stretch out. Much, much more effective than a foam roller (though similar in function).

2. I took a baseball, sandwhiched it between my muscle and the bed, and moved my leg around. That really really helped me, I'm not sure why, but when I could get some muscles in my legs to move and feel it they came back alive - my hamstrings were really dead without that.

3. Like the first 4 times I did it, the "couch stretch" helped, especially when I tightened up the muscle on the back of my leg while doing it as he suggests in the video:
https://www.youtube.com/watch?v=-ZX1QMTdAC4&feature=youtu.be&t=2m16s

But after the first 4 times, I couldn't really make more progress without #1 and #2.

I've though of trying a Muscle Activation Technique place, but I haven't actually done it. What they describe on their website is the closest I've found to what's actually worked for me:
https://muscleactivation.com/about-us/what-is-mat/

P.S. Another thing I did is put a towel under my hips when I sleep, to raise them up. It's been a noteable improvement for me. I've read people saying it's best to sleep on your back, keeping pressure off your hips when sleeping, but I'm to used to sleeping on my side.

Craigslist, LetGo, Facebook Marketplace, and OfferUp are the best places to look.

At a bare minimum you want a barbell, bench, and a rack/cage that you can bench, squat, and do pullups in.

As far as barbells go, buy new unless you know what you're looking for. You don't have to pay rogue money, but you can do ok with one of the following:

• FringeSport WonderBar - good bar, can be had for $180 on sale
  
• CAP OB-86B - this is the general go-to bar for an economy setup. Well reviewed basically everywhere.
  
• Xmark Voodoo Bar - pretty great for the price
  
• Titan 86" barbell - essentially the same thing as the CAP bar but cheaper. Some people think Titan quality is suspect though.
  
  Beyond that, I really recommend a cage just because there is more you can do with it, but something like the Titan T-2, Fitness Reality, or TDS that can be had around $300 new on amazon are good enough for all but the strongest people.

The power of Habit by Charles Duhigg is a book that I read and got my mom to read to get her weight in check. It's got a lot of useful and interesting psychology, and helped me do better in college.

I wouldn't start out by trying to get your brother to work out. Find a sport, game, or anything remotely physically active that he enjoys, and do that with him every day at prime snack time (maybe after dinner). Then over several weeks progress to more strenuous activities, and eventually the gym.

Half the battle of exercise is routine, so your first step is to just classically condition him to enjoy doing something active at a certain time every day, even if it's as simple as a walk, bowling, or throwing a football for 30 minutes.

While y'all are tossing the football, you can talk a little about health and his weight. As you educate him about everything, you can make one small change with him first, and then build slowly from there.

I'd recommend focusing on sugar first and foremost. There's a great documentary on sugar and childhood obesity called fed up. It's definitely not perfect, though.

Anyways, converting your brother to a healthier lifestyle, especially with the your mother, is all about taking it slow, building strong habits, and then giving him the tools to do it on his own once the summers over. Something my dad always says that seems pertinent:

"How do you eat an elephant? One bite at a time."

Hey man. I wasn't quite that skinny, I was M/20/5'9"/135lbs. But I decided I wanted to be heavier, so I started tracking calories, trying to eat about 3000 a day and making sure to get minimum of 120g protein. I used MyFitnessPal (Free smartphone/web app). This mass gainer and creatine helped me a TON. They say to use "2 scoops" for the mass gainer but that's absolutely stupid. Just use 16 ounces of 2%/whole milk and ONE scoop, and it still adds up to like 800 calories.

Use a TDEE calculator and aim to go about 500-750 calories above that. A faster bulk will mean more fat mixed in with the muscle, but if you wanna gain weight faster, it's just how you do it.

Best of luck skinnybro! I gained 15 lbs in 6 weeks just between eating more, using that mass gainer, and creatine. Did I gain some fat? Sure, but by the end of it, My dad saw me (after not seeing me for about 2 months) and said "I barely recognized you! You're so much bigger!". So it made a huge difference, and I looked more muscular too, not ripped, but muscular.

Let's see...for Tu/Th/Sat you're saying kettlebells and Tabata? (intervals of 20sec/10 secs?) If it's a real Tabata workout where you're doing all out for each 20 secs, you should only do that once a week. Kettlebell training counts as weight training. To fully comment, I'd want to know your whole routine, but I'd maybe do one day for KB as a full body workout (I'd say NOT your tabata day) add in your strength sessions from there. Does that make sense? I love this book: http://www.amazon.com/The-New-Rules-Lifting-Maximum/dp/158333338X for great tips on what exercises you should use. I recently rented the eBook version from my library :) Let me know if you have any other questions. It's hard to do a complete program without doing a consult and all, but I'm happy to give you some quick tips to get you off on the right foot :)

For strength training, I'd recommend a program like Starting Strength for 3-4 months to build up some base strength. Then switch to a more specialized program with a focus on muscle endurance, while still spending some time on building strength. Maybe something like 5/3/1 lifts first, and then some longer sets of 12-20 reps.

Practical Programming for Strength Training talks a lot about how to design strength training programs to support sports-specific goals. I'm in the middle of it now and definitely recommend it.

I have cauliflower ear from wrestling, so finding earbuds to stay in my ear has always been difficult, but last year I bought bose IE5 inear headphones with my credit card rewards points. They are pretty pricey at $90, and most will say they are overpriced, but they've never fallen out, even when running and playing sports, and I think the sound is great. They even come with three sizes of gel earbud inserts so you can see which size works best.

I'm confused too, but here's what I'm finding:

It looks like there are two kinds: "natural" and "non-natural".

The "subscribe and save" option only exists for the natural one.

The natural one has three favors (vanilla, chocolate strawberry). It's naturally flavored and has 5g of carbs.

The non-natural has like 20 flavors, and only 1g carbs (or maybe 3 grams... The description says one thing but the image of the nutrition label says something else).

They both have 24g protein and 5.5g BCAA. Natural is 130 cals and unnatural is 120 cals.

I know nothing about tastes, but the reviews seem to say both are good.

I was in your shoes. 6' and 150 lbs. While I'm no expert, I put on 55 lbs in 7 months with the following:

• You've got to eat at least 5 meals a day, preferably six. Now I simply don't have time to sit and cook meals, so I drink two weight gain shakes a day. I use Pro-Lab's N-large. I drink 600 calories each time. What's nice about this is you only need water and I shake everything up in a shaker. The deal is to figure out how many calories you're taking in now and up it by about 250-300 calories a day. Then maybe once every six weeks, up it another 250-300. You've gotta figure that out, but the goal is to never be hungry!
  
  
• I take creatine. I use the one from MuscleTech.
  
  
• There are very few exercises that you should be doing. Squats, deadlifts, bench presses, barbell curls, pullups, yeah...that about covers it! Do some ab work to keep your mid-section strong. However, all of that cable work, isolation preacher curls and the like are shaping movements. If you've got nothing to shape, you shouldn't be doing them!
  
  In terms of working out, I do a 6-8-10 rep approach. I pick a weight that I can do six reps with. Next week, I should be able to get eight. Then ten the following week. I'll generally then increase the weight by five or ten pounds and repeat. If you're not able to do 8 reps when you did six the week before, then you definitely should get 8 the following week. If you don't, you're almost certainly not eating enough.
  
  The key is to make adjustments. If your bench press hasn't changed in a month, something is wrong. I used to blindly go into the gym for months at a time with no increase in strength and think that one day things will just improve. When you're doing it right, every month your bench press should go up 5lbs or so (actually every three weeks). If two months go by and you're using the same weight, something is wrong.
  
  And again, focus on squats and deadlifts. I'm not shitting you, my bench press went up 45 lbs by doing a squat specialization routine!! I did nothing but squats for six weeks! Just following this dude's book if you want to know the details.
  
  Good luck.
  

I loose weight very quickly with cardio, however I'm already on my feet all day at work. It's not cardio vs weight training. It's more important to enjoy the workout and push yourself. If she doesn't enjoy weight training, that's okay. Maybe after doing cardio for a while she'll decide to ease into other activities. If she's already frustrated with the diet, how is adding exercises she doesn't enjoy going to help solve anything?


If she enjoys cardio, and has time for it, it might be beneficial to eat a little more, but also exercise a little more too. Is she pushing herself? Running a little more, or a little faster every week or two is one option, or maybe she should try HIIT?

If she spends a lot of time sitting down on the job, it would be a good idea to get up and walk a lap, or do whatever she can get away with in her work environment every hour.


Is this really something she wants? I understand there are plenty of good reasons why you might make a post on Reddit for her, maybe she doesn't have an account etc. I have to wonder since you made the post, is this something you want for her more than she actually wants herself? Not trying to judge anyone here.


As for yourself, there's a set of adjustable dumbbells that go from 5 to 52 lbs for about $100 on Amazon, and a set that goes up to 100 lbs (each) for around $200. I bought a pair and I'm very happy with them: https://www.amazon.com/dp/B009GC76NW/ref=cm_sw_r_cp_apa_i_Luo0CbMV8YTTD

>You don't bench sets of 20 reps to improve 1RM strength.

Well, sometimes...

Frankly, I think you are committing the "rep range fallacy". Sure, endurance rises in importance for longer sets, but strength never leaves the equation.

More importantly, holding a plank well doesn't mean hanging out down there with the minimum possible level of contraction for 5+ minutes at a time. Bracing hard enough for people to walk on your back demands strength, and doing it for a long time requires even more strength.

> Citation needed.

https://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116

Or feel free make a post and ask in /r/weightlifting. They'll will agree with me that the power and full versions are executed the same.

Also – http://www.catalystathletics.com/exercise/67/Power-Clean/

"The power clean is the most basic variation of the clean; the only difference is the height at which the bar is received."

"The power clean is simply a clean without a full-depth squat to receive it."

> literally every single coach or guide I've ever seen has taught the power clean

Yea, I would too. Not because it's less technical, but because you're working with weight that you can power clean. The only reason you'd catch a clean in a full squat is because it's too heavy to catch it as a power clean – why would you work with that much weight when you're learning the lift? This doesn't make one less technical than the other.

I would strongly recommend something like this: http://www.amazon.com/CAP-Barbell-40-pound-Adjustable-Dumbbell/dp/B000VCDXNS#

You can then also use the plates with something like this: http://www.amazon.com/Sunny-Threaded-Chrome-Barbell-60-Inch/dp/B004EFYPBC/ (For legs, even /r/bodyweightfitness will tell you bars are useful for legs. With a bar at least you can deadlift, at least easier than with DBs -- if you try DL with DBs, don't smash your junk!)

Note that those are all "standard" (ie 1in) bars, vs "Olympic" (2in) bars. Standard are cheaper, but barbells for standard tend to only go up to ~250lbs (decent but not super heavy for legs stuff. You'll have to do volume if you max out at 250+). On the plus side, standard 1in dumbbells have "spin locks" which I find super useful for home gym things.

Going from 30lb-40lbs with those is just the cost of 10lbs worth of plates (which can often be found for $1-1.50 per pound), much less than the cost of a new set of 40lb DBs. Plus, bar if you want one.

Also, 1in plates and handles/bars are almost always, everywhere, for sale on craigslist, often for very cheap.

I have a similar set as the one on Amazon and bought plates as I needed them. I can currently load up 90# on each handle. (Can't do much with it - I use that weight for deadlift progression..)

That's a reasonable start to a home gym -- inexpensive, compact, versatile.

A lot of people recommend Yurbuds. You sort of twist the rubbery part into your ear and its supposed to 'lock' in place, but they never really worked for me.
I have been using these Bose earbuds for over a year now and love them. A little expensive, but they are comfortable and the little rubber fin wedges into the curve of your ear and really holds them in place. I've actually dropped my iPod with them in my ear and they a) stopped my iPod from smashing into the floor and b) didn't move an inch from where they were. Plus, the sound is really great for earbuds.

You should consider an Ecoball. Its like a stocking sort of thing filled with chalk and you just kind of roll it around in your hands to get some chalk. It is a lot less messy than loose chalk. There is a little bit of dust but if you put it on your towel and put it away in its little bag when you're finished it shouldn't be a problem. It also does not put so much chalk on your hands that it gets stuck in the knurling on the barbell, so there is not much for the gym people to complain about. Here is one that is on Amazon: http://www.amazon.com/Metolius-Non-Marking-Chalk-Substitute-colors/dp/B000212TGA. I think they have them at REI, too, in the rock climbing section.

Also, when I first started lifting and wasn't sure if chalk would make a huge difference, I tried out some baby powder first. Works pretty well on sweaty palms, smells nice and is not chalk. Just get a small travel-size bottle.

Good luck from another female lifter!

Baby steps over time. An optimal plan isn't worth anything if a person can't adhere to it. Slowly change things up and make it fun by challenging each other with mini attainable goals. Getting fit isn't really an attainable goal because it's not specific enough. Doing pilates and yoga for 3 hrs a week is. Consider making goals a habit or educating her on fitness & nutrition from the wiki. The more she knows and understands the more accepting and optimized she will be with her progress

thanks guys. going with http://www.amazon.com/gp/product/B000VLRVSC/ref=ox_sc_act_title_2?ie=UTF8&m=A1L9NKXDNACY0J but just found http://www.amazon.com/Valor-Athletics-Inc-BD-Power/product-reviews/B002EJC990/ref=dp_top_cm_cr_acr_txt?ie=UTF8&showViewpoints=1
I feel the 2nd is much better quality. Any reason not to go with the second one? any recommendations on where to buy weights? Im excited to join this reddit. I finally feel motivated!

The Wirecutter has good run down on the options: http://thewirecutter.com/reviews/best-wireless-exercise-headphones/

I went with Plantronics BackBeat Fit and love them. More of my time is spent walking/cycling/running than in the gym, so open-air headphones were a must. I like having situation awareness. I get that I give up some bass and audio quality, but I've got high quality studio monitors for when I'm listening to music on purpose.

These are comfortable, stay in even while running or exercising intensely, have a great battery life, and intuitive controls.

well craigslist would be the best option if you get lucky but a lot of areas aren't great.


for new stuff. power rack: http://www.amazon.com/TDS-Super-Power-Squat-Cage/dp/B00QZ2G7FY/ref=sr_1_6?s=exercise-and-fitness&ie=UTF8&qid=1425744976&sr=1-6&keywords=power+rack

barbell: http://www.amazon.com/CAP-Barbell-Olympic-1000-Pound-Capacity/dp/B001K4OPY2/ref=sr_1_fkmr0_1?s=sporting-goods&ie=UTF8&qid=1425746173&sr=1-1-fkmr0&keywords=cap+ob+86+pbck

bench: http://www.amazon.com/adidas-ADI-416-Flat-Bench/dp/B006JJM38S/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1425746223&sr=1-1&keywords=bench+adidas

olympic plates: used on craigslist for under 70 cents a lb. alternatively you can get a "300 lb olympic weight set" from dicks that has 255lb of plates and a bar for $200 and just not use the crappy bar that comes with it, or use it and get a better bar later.

here's a better bench than the adidas I would recommend if you can afford it: http://www.roguefitness.com/rogue-flat-utility-bench

I propose the following response to the question: "Can you guys critique my routine?" It's long and can probably stand being edited down.

Designing an effective workout routine requires significant weightlifting knowledge and experience. If you have such experience, you likely won't need additional opinions of your routine. If you don't have such experience, it is highly unlikely you have accidentally created a program which will help you reach your fitness goals better than the standard programs recommended on fittit, or by the program picker, which was written specifically by redditor RHAINUR to ask what your goals are, what your fitness status is, and so provide you with the best program for you.

Furthermore, it is not really practical to offer an opinion on individual routines to novices without teaching you the basics of forming a good routine -- which is an enormous amount of information, about which entire books are written. If you are interested in this topic, we recommend you read one of these books (for example, Practical Programming for Strength Training).

Finally, if your routine is designed around very specific constraints (such as limited but specific equipment; physical limitations such as a disability or being under hormonal treatment; or an extremely constrained diet) then it would be a good idea to post a question about how to form a routine within the constraints (assuming they aren't already addressed in this FAQ), describing them as completely as possible.

If budget is really a concern, then no equipment workouts, like Convict Conditioning, are the best choice.

If you want equipment, just get a gym membership, it will pay for itself pretty quickly. I bought a $40 dumbbell set thinking that I'd just add on weights as I needed them. You will almost certainly need to buy weights faster than you come out ahead financially. The next step up is 4 10lb plates, which is ~$40, and that brings your weight total to 80lbs. The next is 4 20lb plates, which is ~$80, and brings your weight total to 160lbs. If you're doing squats or deadlifts, you'll outstrip this within a few months if you follow a linear-gains program like StrongLifts or Starting Strength. Consider that StrongLifts has you start squats with just the bar (45lbs) and increases weight by 5lbs each session (3 sessions/week). You're at 160lbs in less than 8 weeks, making your investment of ~$160 at least twice as expensive as most gym memberships for the given time.

If you want to do barbell training, you should also invest in a bench and rack, which can be costly in terms of both space and money. This is a good idea long-term if you can afford it.

I've been taking whey for years and I usually just take it by itself after a workout with water. Its been good enough so far and I haven't put much more thought into it. As far as carbs, I usually need it prior to working out than after, as it seems I need the extra energy they seem to supply me.

Anyway, I used to take the regular ON whey found here, , but have recently switched over to this natural formula of theirs. I like the natural one more because it seems to mix better with water and doesn't have that artificial taste after drinking it( from sweetners).

If the not falling out factor is your main priority you need Bose IE2s. I've been using them for four years and have never once had them fall out of my ears (even push out a little bit). They make a water resistant version - SIE2s - although I don't think its worth the extra cash. You are paying more for them because of the name, and they don't sound as good as other traditional $100 headphones, but I still strongly recommend them because of the perfect fit.
Edit: Wording.

There's a price floor that you can't really go below. It just costs a certain number of dollars for the raw materials and shipping, even if labor and complexity are minimized.

Here are the best deals I know of:

Bench:

• Adidas flat bench - $100
  
• Pure Fitness flat bench - $85
  
• Rogue flat bench - ~$205 shipped
  
  Power rack: PPR200X - $300
  
  Barbell: Troy/USA Sports GOB-86 - about $100 shipped (search around for best deal)
  
  Iron plates: Craigslist or local fitness stores (shipping makes online stores not very competitive, although occasionally you can find a deal). Don't pay more than $1/lb. Brand doesn't really matter. They're just heavy round things.
  
  Bumper plates: Troy VTX or Hi-Temp at fringesport.com, or Pendlay Econ V2 at pendlay.com

Pendlay's and Nick Horton's tutorials, as mentioned elsewhere in the thread, are pretty good. Here's another one I like:

https://www.youtube.com/watch?v=gjkK_eSIs2g

If you want a book, Don McCauley's Power Trip and Greg Everett's Olympic Weightlifting are your two best options. If you can only afford one, I would pick McCauley's, but since they are both very good and quite complementary, it is worth reading both.

I've been reading through this book, it puts together a lot of different puzzle pieces.

The Power of Habit, by Charles Duhigg

It may or may not be entirely helpful to you, but it, like I said, might put together a few puzzle pieces for you, and I'd bet it'd be worth the effort.

Good Luck!

If you have a helpful sadist to hand, by far the best method to get at the shoulders and neck is with a stick roller. The smaller surface area is better suited to the smaller muscles.

PB2 is a powdered peanut butter. I've never had it but I have heard good things about it and has pretty good macros.

http://www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B002GJ9JWS

Not to shill, but I bought this a couple of weeks ago, and I've been pretty happy with it.

I've never bought an unflavored protein isolate before. No discernible flavor by itself, I've been mixing with milk to make a 'super milk' when I use it.

Read a lot. Learn all you can. Learn to use the free weights and how to do exercises correctly.

Here's a great starter for 12 bucks. Alwyn Cosgrove is legit. http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/158333338X/ref=sr_1_1?ie=UTF8&qid=1330998969&sr=8-1

Best of luck in reaching your goals! There is a lot to learn, but a ton of resources to help you.

Its one of the oldest and most tried and true programs out there

https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005

doing high volume squat work will roast you but it has a great pay off. The dietary info in Supersquats is pretty outdated though.

There are other alternatives like ecoball, which I think is a kind of resin or something, so no dust. I use a regular chalk ball which is cleaner than loose chalk, and the same one has lasted me about 3 years.

And as was said above, chalk adds a ridiculous amount to your grip. My grip gives out after a few reps at about 150kg but when I last tested my 1rm at 215kg with chalk I had no problems. Ideally you should go as long as you can without it though just to help build your hand strength, and hold your final rep at the top for as long as possible.

This is the one I have at home right now. I got it about 7 months ago and it's been working great for me.

The absolute best bar I ever used was an Eleiko Weightlifting Competition bar. So nice. Extremely pricey though($1000+).

https://www.amazon.com/Valor-Fitness-BD-7-Power-Attachment/dp/B002EJC990/ref=sr_1_1?ie=UTF8&qid=1481356416&sr=8-1&keywords=bd7

and an 300 lbs olympic set = best investment i ever made
i share with 2 other friends so we save a lot of money, gas, and time since we all live like 1 min from each other

Speaking of smoothies, spinach with grapes and apple juice is awesome. I take handful of grapes, or around what a branch (idk grape terminology) would be, and chop up a bunch of spinach to throw it all into a blender. Blend for a few seconds and throw around a cup of apple juice in to neutralize the spinach flavor and you're golden. I tend to use a 16oz mason jar for my smoothies and throw them in the fridge. Typically they're only good for the next day so you can't prep a whole weeks worth but it's quick and easy if you prep all the ingredients in advance.


Another awesome mason jar prep that lasts for about 3-4 days in the fridge is oatmeal and this shit is good as hell. I typically use Quaker old fashion oats, almond milk, PB2, and berries or pumpkin filling.

I plan on buying this barbell and don't know where to get plates. How much weight should I get and where should I get it. I want to ensure I have enough weight to be able to smoothly add more weight as I am a beginner that will follow a beginner program, it looks like most places sell 300 lb + bar so I assume I should get 300 lb total. Also most people recommend craigslist but I don't seem to find any deals there at the moment and I don't mind buying new at a reasonable price. I can't find any other places to get them. Any help would be nice.

I've never tried them, but Eco Ball mess free chalk is supposed to be pretty effective.

http://www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B002GJ9JWS

This stuff is good for mixing into shakes or even just hydrating (with oil or water) and using as peanut butter. It's intended more for people who want to cut fat, but it might be good for you too.

Do you like tuna? If not, start to like tuna. You can mix lots of stuff with it and get a quick healthy lunch.

Buy bulk supplements 90% whey unflavored. Mixes perfectly in water and doesn't have a taste really. I like it because I can save my calories for delicious food instead of less shitty tasting whey.
https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ

I use Plantronics BackBeat Fit Headphones! and love them! You can answer phone calls, adjust volume, Go to next or previous song, and check battery life. Also has 8 hour lifespan and really good sound quality.

I bought a power rack with a lat tower last year. I think it was $430 Valor Athletics BD-7. I guarantee you I can do more than 60 exercises with it, my bench, and my barbell. Having it out in my garage has been awesome. I just started ICF a few weeks ago and I love being able to do it out in my garage.

EDIT: Added link

I'm looking into getting some heavier weights for my home gym. I have relatively little room and am cheap. Lately I've been doing pretty basic lifts and just trying to get stronger, while not negatively impacting my running, which is what I really care about. I have two 15 lb dumbbells and one random 25 lb plate, which are obviously really light. I'm hoping for some advice on what to get next.

I'm tempted to get some adjustable dumbbells, but I really like renegade rows and I'm not sure if adjustable dumbbells with plates would hold up. Buying just a couple hex dumbbells seems silly, since I'd probably just out grow them fairly quickly. Other options I've been thinking of are kettlebells or a sandbag filled something that isn't sand because I don't want sand in my house.

I can't fit a barbell or a rack in and I'm not willing to get something like the ironmaster dumbbells, which are outside my budget. Any ideas on what I should pick up?

Has anyone tried the ON Natural Whey Protein? I love the ON extreme milk chocolate but I'm curious as to whether the natural version tastes the same.

I have this book at home. According to Greg the difference between a power clean and a clean is where you catch the bar. He teaches that if your thigh breaks parallel it is a clean. If they don't get to parallel it is a power clean.

Because aside from the press, almost nothing in that book applies to Olympic weightlifting. Most weightlifters don't deadlift, bench press or low-bar squat with any real frequency. Even the power clean, an actual Olympic lift, is taught way differently in SS than how most Olympic coaches teach it and leads to performing the lift wrongly and inefficiently.

Don't get me wrong, it's not a bad book for powerlifting or general strength training. But it's not good for Olympic weightlifting. Greg Everett's book is much better for that purpose.

Widely used, tastes pretty good: http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_2?ie=UTF8&qid=1398812111&sr=8-2&keywords=on+double+chocolate

Also, creatine isn't a substitute to protein - creatine is creatine, I generally buy the cheapest I can and take 5g of it a day. Something like this is fine: http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_1?ie=UTF8&qid=1398812354&sr=8-1&keywords=now+foods+creatine

A set of Olympic weights, a power cage, a bench and a copy of Starting Strength by Mark Rippetoe. I got all but the book second-hand, so it can be pretty affordable and safe. (All links except book are for illustrative purposes only, not necessarily recommending those specific units)

Bulk Supplements 90% clean whey

it doesn't clump, it mixes well with any liquid, it's especially good with unsweetened almond milk

it's like water downed milk with tap/bottle water (which is what i use if I'm at work)

If you're just looking for DB's I would go with something like this. They're adjustable and actually a pretty fair price for a set. They are 105 lbs total, so they go up to 52.5 lbs each. I would also get a barbell so you can do some compound stuff as well.

DB's

Barbell

It's a sort of powdered peanut butter. Supposedly it's made by applying high pressure to peanuts and extracting the fat/oil in the nuts, leaving a dry powder. You rehydrate it with water and it works great as peanut butter or in smoothies and so on. Sounds kind of weird, but it tastes pretty great and is much lower in calories than normal peanut butter (45 Calories vs 190 Calories).

I buy it 1 or 2 lb at a time from amazon.

OP. Just eat right and remove all forms of sugars like cane and beet sugar. In America its mostly cane sugar so remove that. No more fast food, cook everything at home and eat 3-5 times a day, eat foods with lots of fiber at least 50 grams of fiber a day to slow down the absorption rate of carbs. Get more fresh air so walk, run outside for an hour at least. Wake up in the morning and go out for an hour even if its cold and miserable outside. Drink lots of water with creatine. I buy this for 20 USD 2.2 pounds http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_3?s=hpc&ie=UTF8&qid=1413683487&sr=1-3&keywords=creatine and drink it 3 times a day with glutamine. And drop those energy drinks. Do this for 2 weeks at least and you will not need coffee or energy drinks and your energy levels will skyrocket and most importantly, you will feel good mentally and physically as well.

I finally doubled down on a proper set of wireless buds. These things never lose signal (within reason), they are super comfortable, practically weightless, and you don't have that annoying cable in your way anymore.

https://www.amazon.com/gp/product/B00KJLMBSO/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

The Metolius Eco Chalk Ball is pretty handy. My gym doesn't have chalk, and while not necessarily forbidden it is frowned on. This is a non-messy chalk that doesn't get all over the place and keeps my fairly sweaty hands dry and grippy; I wouldn't rate it quite as high as a good block of regular gym chalk but it gets the job done. If you're interested in using chalk I'd recommend it to try.

I've never had it, but PB2 seems to be pretty good.

New Rules of Lifting has been a HUGE boon in helping me understand the science behind what I'm doing. I've read both this one and the NROL for women as well. Highly recommend.

http://www.amazon.com/The-New-Rules-Lifting-Maximum/dp/158333338X

Oh, I see. Somebody else recommended runners headphones that go over the ear, like these. My first headphones ever, that came with the sony walkman I got for christmas in middle school, were like this and I loved them! Maybe this style would work better for you.

ecoball - chalk substitute. Doesn't get as messy as chalk and heard it's better than liquid chalk (I personally never used liquid chalk before). In fact, its pretty clean imo (I keep mine in a ziplock bag). Picked it up because the gym I use to go to didn't allow chalk. Cheap and each ball lasts me a really long time.

I recently bought these ones on Amazon and I'm really liking them. Plantronics BackBeat Fit Wireless Headphones. They've worked great for when lifting, running, and doing bootcamp style classes. The only thing they are just a little wobbly feeling are when jumping rope. I've always had issues with headphones staying in my ears comfortably and these do the trick. Not only do I wear them at the gym, but also all day at work while listening to podcasts. I also wear glasses and they work well with them.

Philips Flexible Earhook Headphones are cheap, comfortable, and they stay in place. They have the added benefit of not totally blocking out environmental sounds so you are not oblivious to the rest of the world while you run.

Well, if you REALLY only care about cost above all else, get some of these and then go down to your local sports sore (preferably locally owned, not big-box) and get some more weights based on how much you need. However, these guys go from 5-45 lbs and come with a stand for $250. I really love my PowerBlocks, but they were like $400 with a stand.

Several of your lifts have gone up. You've made progress! If you're not getting the results you're wanting, try switching programs. I've seen some great results using programs out of The New Rules of Lifting . Keep at it, self-improvement is never a waste of money.

I would buy cast iron plates, if you're looking to get a set that will last you a while. I would consider this over this. The advantage of cast iron (aside from durability) is that it will be easy to find additional plates as you grow.

To me, there is no reason to buy new weight plates. In the US we have a used sporting goods chain where you can easily get used plates for $.59/lb. If you get a good deal on weight plates, you could get new dumbbell handles with spin-lock collars. For dumbbell handles, look for heavy, all metal construction with collars that spin freely.

I use Bose headphones. They are pretty pricey but they are the best headphones I've ever owned. They NEVER come lose or fall out(my biggest complaint with other headphones) and they haven't broke over the past year that I've had them. Apple, Urban Ear, and Skull Candy headphones would last me about 3 months before they quit working. I'm guessing it was due to sweat getting in them when I'm running. If these are too much money there may be a cheaper pair of headphones out there that use the similar rubber piece to keep them in your ear while running. I've just never seen any others use that style myself.

http://www.amazon.com/Bose-327279-0020-IE2-Audio-Headphones/dp/B003XU6H8I/ref=sr_1_4?ie=UTF8&qid=1347418797&sr=8-4&keywords=bose+headphone

I hurt my shoulder a couple of week ago actually so none at the moment =( But I was doing the bodybuilding routines out of this book. I can't find another similar program on the internet to link unfortunately, but it involves switching up rep ranges every workout. It keeps it interesting if nothing else. At some point in the future I'll try out 5/3/1 and RPT, they both look awesome.

https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005

You can use more sensible diet plans than what's in the book, but this will teach you how to work hard and put some pounds in your squat.

Fair warning: it is a very challenging six weeks.

The book also has some interesting history in it (really, it's a historical item itself) so it's worth reading if you're interested in the history of the iron game.

Amazon has Optimum Nutrition at 15% off with Subscribe and Save. After the order ships you can cancel the subscription and still keep the discount. This is the best tasting I've had over a 4 year period and you will not find it cheaper anywhere else.

http://www.amazon.com/gp/product/B000GIQT06

I went contrary to most opinions on here and bought new. I bought bar and weights off of xtrainingequipment. I believe a 320lb set of bumper weights came out to 700 with an olympic bar as well.

I bought this rack and although it took about 2 hours to put together by myself, I've absolutely loved it since.

I also bought this bench on Amazon and have no real complaints, although I can't put my finger on why I don't absolutely love it. I've definitely felt better benches at gyms.

I am looking at getting these. I dont like gloves, but I think these would help with some lifts.

This also looked like an intresting alternative.

Currently just started working out again recently. I currently have

fitness reality squat rack/bench

CAP 7ft Olympic bar

powerblock elite dumbbels

CAP ez curl bar


Goal: I'm skinny being 6'2 and weighing 140lbs. My goal is to get calves and biceps. When I used to go to the gym all the time. I used to enjoy using their cables to do lat pull downs, standing pull downs etc.

So I'm stuck between a cable machine or maybe something that can workout my calves like a sitting calf raises matchine

This one. It's cheap, effective, and delicious.

http://www.amazon.com/gp/product/B00E7IODXQ/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
In fact I have to buy more anyway. I usually also get the creatine, and glutamine, but not sure what you need. Hope it helps

I have these and love them: Plantronics BackBeat Fit Bluetooth Headphones - Green by Plantronics http://www.amazon.com/dp/B00KJLMBSO/ref=cm_sw_r_udp_awd_TPAbvb1RN5PK0
http://www.amazon.com/dp/B00KJLMBSO/ref=cm_sw_r_udp_awd_TPAbvb1RN5PK0

I think he's talking about something like these, which I use. They're super cheap, decent sound, and don't fall off/out of my ears!

These bose earbuds: http://www.amazon.com/Bose-327279-0020-IE2-Audio-Headphones/dp/B003XU6H8I/ref=sr_1_2?ie=UTF8&qid=1367420705&sr=8-2&keywords=bose+headphones

Somewhat pricy but they get great sound and don't fall out of your ears.

I use this stuff. It's clear chalk. Sucks for climbing, works great for lifting.

The only place I leave handprints is on my pants, not quite sure how that works out :)

These have worked great for me the past couple years:

http://www.amazon.com/gp/product/B000VCDXNS/

2x20 pound (adjustable) dumbells (or up to 35 pounds on one), and you can easily buy more weights to add if you want/need.

If you're benching your own bodyweight 3 times for 5 sets, that really isn't terrible. According to this 5/3/1 strength standard that would be in the 'intermediate' range.

For the deadlift I'd recommend alternate grips, like this, and if that doesn't cut it I've been using these with some success. (most gyms don't allow chalk, but the ball doesn't leave any marks on the bar, so it should be ok).

I've used these for years for work and play. Replaceable, retention from the hooks. Comfortable. Don't hurt my ears from buds inside my ear canal.

http://www.amazon.com/Philips-SHS3200BK-37-Flexible-Headphones/dp/B003CJTR82

Great idea! Here's the revised list:

http://www.sears.com/shc/s/p_10153_12605_00615748000P?sid=IDx01192011x000001&srccode=cii_17588969&cpncode=31-32092008-2 (best deal I could find)

http://www.amazon.com/gp/product/B006JJM38S/ref=ox_sc_act_title_2?ie=UTF8&smid=ATVPDKIKX0DER (bench)

http://www.amazon.com/gp/product/B0041FQZMW/ref=ox_sc_act_title_1?ie=UTF8&smid=ATVPDKIKX0DER (mat)

http://www.amazon.com/gp/product/B000VLRVSC/ref=ox_sc_act_title_3?ie=UTF8&smid=ATVPDKIKX0DER (Power cage)

I'm thinking about not getting the mat because it's getting kind of expensive.

Sounds like a quote from Practical Programming by Rip. I agree, in the beginning you can recover quickly, but as you progress your body needs more recovery time.

I just went through this same dilema between getting something cheap, and what I really wanted. I ended up with the 105 lb set of these. (That's 52.5 lbs in each hand and it comes with two handles obviously).

I like them so far. It's a little annoying to change weights in the middle of a workout, but it sets a consistent rest time in between exercises at least (which may or may not be a good thing depending on who you are, but I like how it paces me).

They were cheap, work just as well as any other ones I've used. So for $100 shipped, why not.

I just bought whey protein from Bulk supplements. It's plain so their is literally nothing else in it and it's 122 Cals for 27g of protein here's the link

BulkSupplements CLEAN Whey Protein Powder Isolate 90% (1 Kilogram) https://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_cp_apa_FnWpxbDSMW1DA

It had good reviews so we'll see. If it sucks, i will try myprotein! I didn't get your message until now otherwise I might have bought that first. Thank you so much!

Check out the valor BD-7! I got it for $440. It's a squat rack with a upper and lower pulley system. It also has dip attachments that are only $40. It's great quality and not a crazy price.

I bought these Bose IE 2s about 6 months ago and love them.

Every pair of earbuds I owned before these took constant readjusting to keep them in place no matter which tips I used. Once these are in my ear they don't slip at all. I use them running, lifting, backpacking, etc and never have to think twice about them. The little rubber piece hugs the inside of your ear to keep everything in place.

Don't get fancy adjustable dumbbells, get regular ones like this: https://www.amazon.com/dp/B009GC76NW/

You can get heavier plates to add to them. Plus easier to find used. I've got a pair of these, and regular 1" barbell weights work fine on them, you can make 200lb barbells if you wanted. You should be able to find them used on Craigslist if you live in a city.

I noticed calves tend to like to stay sore for a while (several days) when you work them pretty hard.

If they don't get better after a few days, try rolling them (after warm up) with a foam roller or a stick roller, may help release some knots.

Good for the money.
http://www.amazon.com/Cap-Barbell-40-Pound-Dumbbell-Set/dp/B000VCDXNS

Using the bands is an option but I prefer the dumbbells with P90X workouts. As for what you "should" start with, it really depends on what your current physical state is. The guide that comes with it will help you figure it out. You will work your way into the heavier weights. Just get started!!

They do have it in supplemental form! I love this stuff!

http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38

I don't own those exact pair, mine are more like this except they're Sony. There are plenty of cheap options...just need to shop around :)

https://www.amazon.com/Protein-Isolate-BulkSupplements-kilograms-Unflavored/dp/B00E7IODXQ/ref=sr_1_1_a_it?ie=UTF8&qid=1485387196&sr=8-1&keywords=bulk%2Bsupplements%2Bprotein&th=1

I just ordered the stuff last night so I can't speak from experience about it. Looks like it got good reviews from people though. There are some other brands that have a similar thing for unflavored ones.

https://www.amazon.com/Unflavored-Undenatured-California-Preservative-Instantly/dp/B00GXLFUUA/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1485387428&sr=1-3&keywords=promix%2Bprotein&th=1

There are three things you need in your arsenal:

1. A hard foam roller
   https://www.amazon.co.uk/TriggerPoint-Performance-Grid-Foam-Roller/dp/B0040EGNIU/ref=sr_1_3?ie=UTF8&qid=1473937451&sr=8-3&keywords=grid
   
   
2. A hard ball
   https://www.amazon.co.uk/Trigger-Point-Performance-Massage-Ball/dp/B003ZG8PEE/ref=sr_1_1?ie=UTF8&qid=1473937489&sr=8-1&keywords=tp+ball
   
   
3. A stick (like the one you linked to)
   https://www.amazon.co.uk/The-Stick-G-1750-Travel/dp/B000P7PVWU/ref=sr_1_3?ie=UTF8&qid=1473937529&sr=8-3&keywords=the+stick
   
   You can get to your whole boy with these three items.
   
   This is myofacial release we are talking about; you will only get flexibility gains from this if you have trigger points that are inhibiting flexibility.

Philips Flexible Earhook Headphones

I swear by these. I've used them for over 10 years, replacing them every 2 years or so, and they're less than $10. Awesome.

www.amazon.com/Philips-Flexible-Headphones-SHS3200BK-37/dp/B003CJTR82/ref=sr_1_1

I would recommend you use your favorite chocolate whey protein, and then add in dehydrated peanut butter I use this and it tastes phenomenal.

I've been using Phrak's GSLP, just with adjustable dumbbells, plus a few sets of 1" weights at 1.25lb, 10lb, and 25lb, also from amazon.

Basically you can put this together just with amazon.

Here's the replacements I used:

• Upper body:
  
  • one-arm DB OHP
    
  • one-arm DB bench press, using a couple floor risers similar to this as a bench
    
  • one-arm DB rows
    
  • DB curls, or chinups (if have chinup bar)
    
• Lower body:
  
  • DB swings
    
  • DB clean and push-press
    
  • DB reverse lunges
    
    Increases:
    
    
• for upper body, since all lifts are one-armed, just increase the weight by 1.25lb plate each time (instead of 2.5lb on a bar, it's 1.25lb on a dumbbell). Yes, this means you'll have a slightly unbalanced DB, but 1.25 is very low; it's easy to balance by gripping close to that side
  
• for lower body, increase by 2.5lb per DB (instead of 5lb on a bar)
  
  

SS is not the only system for beginners despite what /r/fitness will tell you.

It's one possibility for a beginner but if you can't follow the program for whatever reason it's going to be better to follow whatever program you can.

Other programs that would be ok to start on:

• Wendler 5/3/1 (you can add in whatever you want after the main lift so this might be preferable for people that get bored easy)
  
  
• The New Rules of Lifting
  
  
• Stronglifts 5x5

I'm going to make the assumption you want to start lifting. It may be wrong, but I'm building off that. So here's the setup I made for about $700. All the racks hold way more than I ever plan to lift, so I should only ever have to buy a few more weights as they wear out over the years.

Powerrack: http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC

This thing is wonderful. Sturdy as hell, cheap for what it is, and has a pullup bar!

Flat bench: http://www.amazon.com/adidas-Performance-ADI-416-Flat-Bench/dp/B006JJM38S

Least expensive flat bench I could find. It's a little short, but really you only use like 2 feet of it anyways.

Weights: http://www.dickssportinggoods.com/product/index.jsp?productId=10793623

300lbs with an olympic bar. You could easily get your deadlift past that as a novice, but most everything else will probably stall out well below that. The weights are kind of cheap, but 45 lbs is 45 lbs.

That's literally everything you really need to get started doing some nice big lifts. The next thing I'd look at is a cable machine for some iso stuff, but really you can sub in most of those for barbell exercises and such. These 3 items basically make up a whole gym and will last you're whole lifting life unless you get fairly intense about it.

IMPORTANT: The bar you get with the Dick's weight set is kind of crap. It'll hold the 300 lbs probably, but some of the reviews claim it fails around that weight. If you hit the 300 lbs, I would go ahead and buy a nicer bar for about $100 somewhere and use the weights on that. It's a bit of a pain, but it's better than the bar bending and breaking during a 350 lb deadlift on your floor.

I prefer earphones that hook over the ear for running. I had these for a while and they worked very well. Right now I have these which aren't quite as good but still much better than earbuds.

I have tried them all these are the best by far
https://www.amazon.com/gp/aw/d/B00KJLMBSO/ref=mp_s_a_1_2?ie=UTF8&qid=1469366410&sr=8-2&pi=SX200_QL40&keywords=backbeat+fit&dpPl=1&dpID=31-Pxy-ICeL&ref=plSrch

I like this stuff... All natural.
http://www.amazon.com/dp/B000GIQT06/ref=rcxsubs_mys2_product_title

The most versatile equipment you can probably get would be a good dumbbell set.

Solid handle, and a large amount of weights

[Something like these](105 lbs Adjustable Cast Iron Dumbbells - ²DWP2Z https://www.amazon.com/dp/B009GC76NW/ref=cm_sw_r_cp_api_Ry8jyb7RNBHS6)

I'm a noob with little contribute right now, but Costco has a whey powder for $40 per 6 lb. bag Same stuff on Amazon is $60. It doesn't taste as good as ON, but with some PB2 it's still good.

The Valor BD-7 Power cage is pretty cheap on Amazon right now and holds up to 500lbs per bar holder.

http://www.amazon.com/Valor-Athletics-Inc-BD-Power/dp/B002EJC990/

I read some of your comments, and if you had to choose only one extra supplement to add to your diet it would be creatine. BCAA's should come later down the line when you're either 1) more advanced, or 2) going on a cut, and you're eating so little food that you need to supplement with important amino acids to make up for your lacking diet. I hope this helps.

If you find a decent barbell let me know.

I want the American Barbell california bar, they ship to the UK but it doubles it's price and I can't really justify paying that much for shipping.

Rougue have a distribution center in Europe so the ohio bar is an option, might go this route.

Hell, I think even this https://www.amazon.com/dp/B001K4OPY2 is better than the crap that's easily available in the UK.

Here's 2.2 pounds of creatine for $20. This is just as effective as any other creatine.

1 kilo of Creatine - http://www.amazon.com/NOW-Foods-Creatine-Powder-Pounds/dp/B0013OXD38/ref=sr_1_4?ie=UTF8&qid=1346954568&sr=8-4&keywords=creatine - good for 200 days, is $20.

What chucks are you getting for $36.5?

Running shoes and a running app if you have a smart phone. May not be available depending on the weather.

You can get a 40 pound adjustable dumbbell set (20/20 or ~35 on one) on Amazon for $40-$50. (I used this when starting out, it's cheap and fine quality.)

/r/bodyweightfitness

Maybe a pull up bar if you can install it wherever you live.

Also move away from the second-hand-smoke-source if at all possible.

I got this two months ago and couldn't be happier:

300lbs weight set: $200 http://www.dunhamssports.com/product/300-lb-olympic-weight-set/

power rack + lat pull attachment: $436 https://www.amazon.com/Valor-Fitness-BD-7-Power-Attachment/dp/B002EJC990

2x 45lbs plates: $70 https://www.walmart.com/ip/CAP-Barbell-2-Olympic-Grip-Plate-Single/47917559

fitness reality bench $80 https://www.amazon.com/gp/product/B01CR4XFIK

dip belt $30 https://www.amazon.com/gp/product/B01N9AF408

dumbbells $200 https://www.amazon.com/gp/product/B0087T8UOE

I looked pretty hard on craigslist for local deals for a few weeks, but it's hard to beat the above prices.

I've been a member of a few gyms, and don't really have horror stories, but it's so much nicer being in complete control of everything.

http://www.amazon.com/Optimum-Nutrition-100%25-Chocolate-powder/dp/B000GIQT06/ref=sr_1_1?ie=UTF8&qid=1375992608&sr=8-1&keywords=optimum+nutrition+natural+whey
it says it's "free of artificial flavors and sweeteners"

I have never found a pair of ear buds that will reliably stay put in my ears. Even the in-the-ear versions tend to fall out after a while (and the sound of my own breathing is super annoying). So, I've settled on these bad boys by Philips that hook over my ears. They sound good enough for the gym, are durable, and cost less than $10:

http://www.amazon.com/gp/aw/d/B003CJTR82

whats a good starting dumbell kit I was looking at this one :

https://www.amazon.com/Yes4All-Adjustable-Dumbbells-52-5-105/dp/B009GC76NW?th=1

the 100lb set one

This should answer most of your questions.

I've never heard of not doing the initial saturation or loading period. Just get straight creatine monohydrate. There should be instructions on the container. You don't have to take it with juice. You could buy just straight dextrose and mix the two with water. As for the caffeine, again read the Examine article.

No problem.

Honestly, my biggest complaint about a Keto diet, that might only apply to me, is that it doesn't help me develop willpower. It's not a strain on my willpower to only stuff my face with tasty meats.

If you're a reader, I'd suggest reading The Power of Habit. It's excellent at providing some insight into how habits are shape and how we can better change them.

Waiting...for headphones? I like good quality audio as much as the next guy, but when I'm working out it's not real high on the priority list. Just give me something that makes noise.

I go through a few of these per year:
Cheapos

Maybe both, how about building it up instead of just do it slowly, like the first purchase buy a cheap bench, barbell and some dumbbells, i tried out a pair of dumbbells that are 60$ and goes up to 40 pounds on each, they hold up well. Meanwhile when you are building up a home gym, you should get the 1 year membership. Here are the dumbbells. http://www.amazon.com/Cap-Barbell-40-Pound-Dumbbell-Set/dp/B000VCDXNS/ref=sr_1_2?ie=UTF8&qid=1375707402&sr=8-2&keywords=dumbbells

https://www.amazon.com/BulkSupplements-Protein-Powder-Isolate-Kilogram/dp/B00E7IODXQ

This may be of interest to you.

Personally, I like this for after a workout, taste is pretty decent and nothing extra in it. For a meal replacement I usually go with two scoops of this mixed with ~10oz of whole milk. You are using metic and Euros so I'm not sure what part of Europe you are from or where to get it cheaply, but you should be able to find these not too expensively.

You might find the Eco Ball to be useful. It's probably found in stores that have climbing gear.

Looks solid, 2" welded square steel, adjustable safeties, pull up bar, and it looks like an olympic weight lat pulldown attachment in the back.

If it fits in your gym, I'd snatch it up for only $150 unless it looks sketchy as hell in person.

It's similar to this one on Amazon, and its $450 new.

I can't recall if the book gives a clear recommendation, but I'd say 3 workouts in a row with no progression in an exercise is considered a plateau. However, I do believe Rippetoe dedicates some elaborating commentary on this, but I might be thinking of Practical Programming (another good read btw).

Sure, though you might want to invest in adjustable dumbbells which will "grow with you" for a while, so to speak.

Yep I came in to say this. Have never been so impressed by a product before. It's about $100 but it's worth every single penny

Amazon Link

https://www.amazon.com/gp/aw/d/B000212TGA/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8

Something like this is preferred for not leaving a route "traced". Or lifting heavy without spilling chalk all over or making the bars turn white.

Peanut butter in oatmeal is magical. I like to put powdered peanut butter in mine to get the right consistency.

ur local walmart should have these -

http://www.amazon.com/Philips-Flexible-Headphones-SHS3200-28/dp/B003CJTR82/ref=dp_cp_ob_e_title_1

only like 9.99 - been using mine (same brand, 2nd pair) for about 4 years now while working out.

Oh the dumbbells are these (the 105lb set):

https://www.amazon.com/gp/product/B009GC76NW/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid=A7BDHNKH3IXDW

I weight around 125 lbs right now. 5'10''. Male. So I'm really skinny. I'm not really looking for anything high-end because I may get a power rack later. This weight lifting equipment will help me get started toward that goal.

I have this one and it is very sturdy and well built.

I promise you will never look back

Here's everything you need for $830 plus tax with shipping from amazon.

http://www.amazon.com/Power-Squat-Deadlift-Chrome-Safety/dp/B004UMM4QC/ref=sr_1_2?s=exercise-and-fitness&ie=UTF8&qid=1415637608&sr=1-2&keywords=power+rack

http://www.amazon.com/adidas-ADI-416-Flat-Bench/dp/B006JJM38S/ref=sr_1_2?s=exercise-and-fitness&ie=UTF8&qid=1415637750&sr=1-2&keywords=bench

http://www.amazon.com/USA-Sports-Barbell-Olympic-Weight/dp/B000LJL3SI/ref=sr_1_12?s=exercise-and-fitness&ie=UTF8&qid=1415637666&sr=1-12&keywords=barbell+weight+set

http://www.amazon.com/Philips-Flexible-Headphones-SHS3200-28/dp/B003CJTR82

these. they sound good, stay in your ear, and are cheap enough to easily replace after they inevitably get ruined in your gym bag

Various weights of dumbbells are usually pretty expensive. If you are a beginner, I would suggest either a gym membership (rather than a $500 set of 5-50lb dumbbells) or an adjustable dumbbell set

OP, this is a very very solid Olympic bar for the price:

http://www.amazon.com/CAP-Barbell-Olympic-1000-Pound-Capacity/dp/B001K4OPY2/ref=sr_1_2?s=exercise-and-fitness&ie=UTF8&qid=1464017707&sr=1-2&keywords=cap+barbell

http://www.amazon.com/Philips-SHS3200BK-37-Flexible-Headphones/dp/B003CJTR82/ref=sr_1_2?ie=UTF8&qid=1462974284&sr=8-2&keywords=Philips+ear+hook

My go to for decent, cheap headphones. Used them for years outside of exercise as well.

This program sounds terrifying, but promises just that: https://smile.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005

Wait, what? I found some prime-eligible chalk on Amazon.

Found it! http://www.amazon.com/gp/product/B000212TGA

$5.25 and prime-eligible.

My gym also doesn't allow chalk, but I just sneak using this. Haven't gotten grief for it yet, but if I did, it's not chalk and it doesn't leave a mark.

http://www.amazon.com/Metolius-Non-Marking-Chalk-Substitute-colors/dp/B000212TGA

I picked up this bench $80 (feels sturdy, I'm not a bench connoisseur)
http://www.amazon.com/adidas-Performance-ADI-416-Flat-Bench/dp/B006JJM38S


and this rack $230 (it's not too pretty, welds are uneven but it holds weight and I haven't died yet)
http://www.amazon.com/TDS-C-92560-B-POWER-RACK-HIGH/dp/B008FPVTL6/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1421817752&sr=1-3&keywords=new+york+barbell+rack

I sneak a climbing chalk sock in a towel. Just found this on amazon too.

Peanut Butter and PB2 is powdered peanut butter as seen here at Amazon: https://www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B002GJ9JWS?th=1

Power rack, some kind of pulley attachment for the power rack (for lat pull downs, face pulls etc)https://www.amazon.com/Valor-Fitness-BD-7-Power-Attachment/dp/B002EJC990, bench, plates, barbell, and some dumbbells. That's all you need for some serious gains

Anyone have any info on this?

BulkSupplements CLEAN Whey Protein Powder Isolate 90% http://www.amazon.com/dp/B00E7IODXQ/ref=cm_sw_r_an_am_at_ws_us?ie=UTF8

Edit: seems like its only 33 servings.... Not that good of a deal I guess

I have this in my basement. It gets down to 365 every once and awhile. It doesn't have a weight stack but allows you to put standard/Olympic weights on it. This is actually tougher than the weight stack. Not sure which model you are looking at.

I have and like these:

http://www.amazon.com/Cap-Barbell-40-Pound-Dumbbell-Set/dp/B000VCDXNS/

They are adjustable and don't really max out assuming you have the plates to load. I have loaded 100lbs on these with no issue.

You want [these] (http://www.amazon.com/Philips-Flexible-Headphones-SHS3200BK-37/dp/B003CJTR82/ref=sr_1_2?s=electronics&ie=UTF8&qid=1425354975&sr=1-2&keywords=phillips+earbuds)

They make some chalk balls with clear powder if you're worried about making a mess. I use one and it works very well.

http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC

Power Rack


http://www.amazon.com/adidas-ADI-416-Adidas-Flat-Bench/dp/B006JJM38S

Flat Bench

http://www.walmart.com/ip/CAP-Barbell-7-Olympic-Weight-Bar/16541563?findingMethod=rr
Weight Bar

Buy the weight off Craigslist, don't pay more than .50 cents a pound.

ON is overpriced, creatine is creatine. Silly to pay almost twice as much for a label.

just read this

20 Reps is what "Super Squats" advocates

ಠ_ಠ

For more information, buy and read (yeah, right) the book Practical Programming

http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116/