Just started back lifting

[Ben Big Tuna Parrish]

Ok guys, just turned 20 and got my gym membership back. Since i left highschool and stopped playing football ive gotten back on the larger side. I weigh in around 240, not really that big, more tall than anything. Question is though, Im doing 4 sets of 10 on bench presses around 135 pounds atm. What kind of work out plan do you suggest i get on to get back into shape. Ive already cut out the cokes, chips, and junk food for the most part. Sorry if this was against the rules, i read them and really didnt understand if they werent. Thanks ahead of time, ill check back on this tommorow.

 

[hunto]

Eclipse Gym :: View topic - Bill Starr 5x5 Primer - How to create your own 5x5 program

read this too:

http://www.sherdog.net/forums/f13/s-p-faq-please-read-436935/

 

[Mr Gorgeous]

When you say you've read the rules do you mean the faq? If yes, then you're saying you didn't understand the faq right? I'd say go back to the faq and take a long hard go at it. Focus on the words written in the faq. Focus on the meanings intended in those words. Focus on the concepts explained by those meanings. Once you've done that then come back here and laugh at your original post along with the rest of Sherdog.

 

[DrBdan]

Starting Strength Wiki

 

[$ick Money!]

4x10 is a body building work out, not a strength work out. Strength is (arguably) between 1 and 6 reps.

As mentioned above, read the FAQs

 

[AZ103]

4x10 is a body building work out, not a strength work out. Strength is (arguably) between 1 and 6 reps.

As mentioned above, read the FAQs

See I've heard people argue on here that something like GVT is beneficial to athletes and not just body builders though... not to hijack the thread but sets of ten can't always be bad if thats true.

 

[Sakmongkol]

See I've heard people argue on here that something like GVT is beneficial to athletes and not just body builders though... not to hijack the thread but sets of ten can't always be bad if thats true.

I think for athletes, including powerlifters, it is good to alternate rep ranges, as long as you keep focussing on being progressive in some way; either poundages, reps or reducing rest breaks. A period of doing high reps has many potential benefits even for those focussing solely on strength.

That said the OP appears to be a beginner and I think 5's would work best for both strength and aesthetics, i.e. SS.

 

[Sherpa]

That said the OP appears to be a beginner and I think 5's would work best for both strength and aesthetics, i.e. SS.

He's doing 135 while weighing 240. Aesthetics be damned. Go lift heavy.

 

[CJ-007]

Bill Starr 5x5 workouts. I took a couple years off of lifting weights and just got my strength training from boxing and mma. I got back into it a 3 weeks ago and went from putting up 185 five times to 225 8 times on bench. 5x5 works