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I use Stronglifts 5x5. It's simple, easy to start and effective. Rather than go to a gym , I now work out at home. I invested in a rack, bench, a bar and weights.
At 63, I've watched my strength grow dramatically. 5 exercises work your entire body and you see your progress as the weights go up. Following a program is way better than haphazardly choosing exercises and weights. Ask me how I know? lol
I've been very tempted to do this and start working out at home again. During COVID I was, and then we invested in a big, lunky weight machine which sucked so got rid of it. I've gotten more results from using plain ole free weights and resistance bands. I've been working from home for 2 years though, so as sad as it sounds, going to the gym some days is the only chance I get to see other people other then my family lol..so that's why I keep going..
I use Stronglifts 5x5. It's simple, easy to start and effective. Rather than go to a gym , I now work out at home. I invested in a rack, bench, a bar and weights.
At 63, I've watched my strength grow dramatically. 5 exercises work your entire body and you see your progress as the weights go up. Following a program is way better than haphazardly choosing exercises and weights. Ask me how I know? lol
I follow some of the principles of StrongLifts 5×5, but I don't think it is enough. I do 5 sets of bench press and squats. I divide my workouts into upper body and lower body, which StrongLifts 5×5 doesn't do. I do 5 sets of pullups on upper body day. I also do some machine exercises including all of my military presses. For legs, I like to warm up with machine exercises before I do squats and deadlifts. I also don't like the idea of squats 3 times a week. I need more recovery time for squats.
5x5 is time tested program and pretty much any resource or personal trainer has one. I do believe that if you're going for pure explosive str that adapting some of the russian squat routine is a must. 5 reps if you're going 90%+ of your PR is way too much.
Is it recommended to focus on exercises that makes you use both sides of the body? eg: barbell curls and squats? or is it still good to do single-arm curls and lunges? i feel like my current workout takes too much time and lifting too low. I will like I need to lift more using both arms and both legs. when it comes to helping someone lift something heavy, I feel like my existing morning workouts have given me little benefit lol.
Squats will make your entire body grow.
Want bigger arms? do squats. You mentioned squats.
Squats stimulate the entire body and most believe this exercise increase t-levels (but I've forgotten the science about the latter).
Squat Hip Hinge, Lunge, Horizontal Push, Horizontal Pull, Vertical Push, and Vertical Pull are the best exercises to help you to lift heavy weights.
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