Weightlifting newcomer..but I gotta start somewhere.
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Weightlifting newcomer..but I gotta start somewhere. - 3/22/2005 4:48:18 PM
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theman99
Posts: 33
Joined: 3/22/2005
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Ok, my name is Xavior, I'm 16 and weight ~170 pounds, 6'2. Basically I'm looking to become stronger. I'm not ridiculously twiggy, but I look a lot stronger than I really am. I signed up for a gym the first time ever about a week ago. To my dismay, I couldn't even do 3 sets of 10 with 65 pounds(2 sets of 10, 1 set of 7, lol) for the bench press, and I'm pretty weak in my legs and other areas too.
I've come to a few conclusions, but I still need a few answers. First off, I'm not really concerned about how much I can lift. I just want to look fit. I don't care if I can bench 150 or 300, it doesn't matter. But anyway, I don't play sports for my school or anything, and don't really have much of an interest in them besides maybe a pickup basketball game with my friends. So is there any point really in doing my legs?
And basically, how often a week should I lift? Is it better to take it slow(3 times a week) or really put your heart into it and bench and train your upper body maybe 5 times a week?
The first time I went I was dead tired and sore the next day, but now I generally find that 24 hours later after about 8 hours of sleep I'm ready to go and lift again.
How many reps and sets do I do for my upper body? I was told to do 3 sets of 10 for bench pressing, but would doing 3 sets of 15, 4 sets of 8, etc. be the better? Could anyone explain the benfits and disadvantages of doing different routines with benching?
What about stuff like bicep curl, tricep curls, stuff like that(don't really know the name of the exercise)?
And finally, I want some nice looking abs eventually. What's the best thing to do to get those? Any particular exercises?
P.S. are supplements/protein shakes/etc. worth the money?
Sorry for all of the questions, don't mean to bug you guys.
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/22/2005 5:40:54 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
Status: offline
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quote:
Ok, my name is Xavior, I'm 16 and weight ~170 pounds, 6'2. Basically I'm looking to become stronger. I'm not ridiculously twiggy, but I look a lot stronger than I really am. I signed up for a gym the first time ever about a week ago. To my dismay, I couldn't even do 3 sets of 10 with 65 pounds(2 sets of 10, 1 set of 7, lol) for the bench press, and I'm pretty weak in my legs and other areas too.
I've come to a few conclusions, but I still need a few answers. First off, I'm not really concerned about how much I can lift. I just want to look fit. I don't care if I can bench 150 or 300, it doesn't matter. But anyway, I don't play sports for my school or anything, and don't really have much of an interest in them besides maybe a pickup basketball game with my friends. So is there any point really in doing my legs?
And basically, how often a week should I lift? Is it better to take it slow(3 times a week) or really put your heart into it and bench and train your upper body maybe 5 times a week?
The first time I went I was dead tired and sore the next day, but now I generally find that 24 hours later after about 8 hours of sleep I'm ready to go and lift again.
How many reps and sets do I do for my upper body? I was told to do 3 sets of 10 for bench pressing, but would doing 3 sets of 15, 4 sets of 8, etc. be the better? Could anyone explain the benfits and disadvantages of doing different routines with benching?
What about stuff like bicep curl, tricep curls, stuff like that(don't really know the name of the exercise)?
And finally, I want some nice looking abs eventually. What's the best thing to do to get those? Any particular exercises?
P.S. are supplements/protein shakes/etc. worth the money?
Sorry for all of the questions, don't mean to bug you guys.
Welcome Xavior, I wish I had this site when I first started going to the gym... instead I had Arnold's book, and I thought that I had to work out like him see gains. I'm sure you'll get some good replys from these guys. Ummm... I'll try with some help. My first suggestion to you would be to learn proper form and mechanics for each movement you perform. Do not worry about going to falure and all that just yet, or forced reps (Your friends helping you lift the weight to get a couple extra reps) All that stuff is for later. The best thing you can remember right now is KIS, keep it simple. Do not be trying the latest funky cable movement that is in the new issue of muscle and fitness. Stick to the basic tried and true movements for working out... they have been around forever, because they work. I'll see if I can get a link or something, unless someone beats me to it. Also, working your whole body equally is key if you want to make consitant improvements. Work them legs as hard as your Arms and so on...
Dude, I copied this from a past thread I wrote. I really, really, really think that it would help you -
quote:
After re-reading my Dorian Yates book "A Warriors Story" I came across his original training program that I thought it would be cool to share with the forum. Before he ever decided on what the perfect training program should be... his first priority was form. He constructed a full body routine to be performed three days a week wih the sole purpose of learning the correct muscle pathways and learning his way around the gym with loading and unloading of plates, etc.. This "breaking in" program was to be used for a max of eight weeks or a minimum of four... only then when he felt confident with the form did he move on to a split program. The simple, but effective "breaking in" routine was -
Thighs - Barbell Squats - 3x10
Hamstrings - Leg Curls - 3x10
Chest - Bench Presses - 3x10
Back - Barbell Rows - 3x10
Shoulders - Military Presses - 3x10
Biceps - Barbell Curls - 3x10
Triceps - Lying Triceps Extensions - 3x10
Abs - 3x20
Calves - Standing Calf Raises - 3x10
DURATION: approxamately 50 minutes
*Concentrate on using strict style for each rep
*Use a weight with which 10 reps is just possible, rather than going to falure
*Rest between each set until you are fully capable of completing the next set. The time period should fall between 60-90 seconds.
*Listen to what your body is telling you in regard to the suitability of each exercise.
Could be performed M, W, F. It's really, really solid advice to anyone who is debating starting out and is confused with what the best program is... a breaking in program is a great way to learn your form and to learn the muscle function. After you feel confident with your form and your knowledge of the correct muscle groups, then it's time to move on to a more balanced split program... this is probably similar to what a trainer at a gym would put someone on who has never stepped foot in gym. Hope this helps someone out there....
Give it some thought man, that's all the basic stuff right there man... with the excpetion of some direct rear delt work and direct trap work (You are working them inderectly with other movements though) This is only intended as a breaking in routine. After you feel you are confident with form... then it's time to advance onto a more balanced split routine. Do not rush things. Yes, Protein Powder is probbaly your best bet as far as a supplement right now (Shop around, don't rush to GNC yet).
My two cents would be to follow that above routine three days a week... M, W, F, also known as circuit training. As well as following the time recomended... so if you do that for a month, during that month you should have plenty of questions about how each one of those basic movements is performed. It's so easy to get confused with all the information out there, lots of people try to run before learning to walk... I highly, highly recomend you do this bro. During that months time you can be researching that perfect split when you feel you are ready to move on to that. Also, do not fear the rest days, recuperation is key to progress. When you are better with your mind to muscle connection you may want top move on to working each body part once a week, but for now... learn, learn and learn some more about the basic stuff. An example of a split routine working each muscle group once a week is something like -
M-Chest/Biceps
T-Legs
W-Rest
T-Back/Calves
F-Shoulders/Triceps
S-Rest
S-Rest
That's something that I am currently doing, just wanted to show you as an example. Ok, I wrote enoguh... got to go eat. Later.
Sean
< Message edited by Weapon X -- 3/22/2005 5:52:09 PM >
(in reply to theman99)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/22/2005 7:02:27 PM
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theman99
Posts: 33
Joined: 3/22/2005
Status: offline
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Do you have a link that would show me the pictures of exactly what some of those are?
I can guess what some of those are, but I have no Idea what:
Standing Calf Raises
Abs(what kind of exercise)?
Lying Triceps Extensions
Barbel Rows
Leg Curls
Barbell Squats
I kind of know what those are, but not really. Do you have a link that could show me exactly what those are?
It also says don't do it until you can do 3 sets of 10. How do I know when it is okay to move up 5 or 10 pounds and try for the next notch? Most of the time(or so I hear) you can't get 3 sets of 10 the first time you move up.
(in reply to Weapon X)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/22/2005 7:15:45 PM
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theman99
Posts: 33
Joined: 3/22/2005
Status: offline
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Also, do you have any recomendations for protein shakes, or does that not matter which ones I get?
How much stronger can I expect to get from taking protein shakes, or is the result not worth it?
(in reply to theman99)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/22/2005 7:26:56 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Protein is necessary to build muscle.... 20% or less should come from shakes. You can easily get by on 1 shake. That 1 shake would be a whey protein shake... immediately after the workout. The rest can come from real foods.
Look in the trainining forum. Top posts. There's a link on how to do a particular exercise. Includes descriptions and videos. Perfect for figuring out how to do some crazy exercise somebody just mentioned.
_____________________________
(in reply to theman99)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/23/2005 12:59:43 PM
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theman99
Posts: 33
Joined: 3/22/2005
Status: offline
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Can I ask why you should eventually move on to a split program? Are those more effective or something?
I'll give that "breaking in" program a try.
What's the best thing I can do to get better abs? Do I use the ab machine at the gym? Or do situps, crunches, etc.? Or what? And also how often?
(in reply to theman99)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/23/2005 1:53:13 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
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Umm… I would just do regular crunches or decline crunches with that “Breaking in routine” on M, W, F with the regular stuff. Honestly, when you start doing all the movements your abs will get better. They get a lot of work indirectly with stabilizing your body. So, along with a regular routine… your diet in check and doing cardio regularly (Depending on your goals), your abs should be getting better in no time.
I’m no expert, so feel free to seek out other opinions… but I would have to say that the three days a week “breaking in routine” would be perfect for you right now over a regular split routine (Unless… you had a reliable friend who followed a balanced split that you could just jump right into his routine with him). Every new person in the gym seems to over train and spread all of their energy out to thin (Doing to much in a given workout). Basically, it is impossible for you to generate the same intensity as a guy with more experience in the gym… you still have to figure out the correct muscle pathways for each body part on your own. How a contraction is supposed to feel in your back, what a Chest pump feels like, etc… With the three days a week circuit training fro a couple of weeks, it’s going to give you three days a week to get that with the basic movements for each body part. Once you start figuring out all these little things that matter for each movement and how to stress the intended muscle more… Hmmm, when I lock my arms out on the Bench Press, it’s actually taking stress off of the Chest and onto the Triceps… I want to work my Chest right? Stuff like that, there are tons of little things that can make up each movement…. So, it just makes sense to me to just start out slow and go one step at a time and master these movements first.
Say you do this for three weeks…. That would be nine times that you have worked all your body parts. At that time you should have a fairly good idea how the muscle is supposed to feel and then it’s a good time to move on to a more balanced routine with possibly working each muscle group once every 5-7 days or so (Depending on how much recovery you need). All of this is because the stronger you get, the more recuperation time you are going to need in between workouts. Then, you will have your set day to do Chest/Biceps or whatever… and you will do three movements for each body part. When you get down these basics everything else will come really easy for you. Hope this helps.
(in reply to theman99)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/23/2005 2:03:32 PM
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theman99
Posts: 33
Joined: 3/22/2005
Status: offline
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But would I actually be stronger by only working out 3 times a week? Would it make me weeker to do it like 5 times a week?
I know right now that I went about 5 times in the last week, and by the time it was time to go again my muscles didn't feel tired anymore. And when I was there, I pretty much did every machine.
A lot of those things you reccomended aren't at the gym though.
..man, I'm so confused, it's so hard to know where to start.
Does that mean that when I work triceps by taking weight and pulling it back on the machine(not sure what it is called), that it is a waste?(you reccomended tricep curls or whatever)
The stuff I've been doing is working my triceps with free weights(where I put them behind me), bench pressing, and pretty much doing all the machines(shoulder press, bicep curl, abs, and various other machines working your arms), as well as leg press.
(in reply to Weapon X)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/23/2005 4:30:10 PM
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Weapon X
Posts: 886
Joined: 6/16/2004
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quote:
Thighs - Barbell Squats - 3x10
Hamstrings - Leg Curls - 3x10
Chest - Bench Presses - 3x10
Back - Barbell Rows - 3x10
Shoulders - Military Presses - 3x10
Biceps - Barbell Curls - 3x10
Triceps - Lying Triceps Extensions - 3x10
Abs - 3x20
Calves - Standing Calf Raises - 3x10
DURATION: approxamately 50 minutes
*Concentrate on using strict style for each rep
*Use a weight with which 10 reps is just possible, rather than going to falure
*Rest between each set until you are fully capable of completing the next set. The time period should fall between 60-90 seconds.
*Listen to what your body is telling you in regard to the suitability of each exercise.
All of those movements listed above are avialable on the net for viewing pictures, videos, etc... some have variations on the names, but the.... Shoulders - Military Presses, should give it away that it's a Shoulder movement. Also known as Barbell Overhead Presses, etc... The only machine listed above is Standing Calf Raises, most gyms have some alternative if they do not have one. Everything else is free weight movements..... It's a lot of work learning all this stuff, be patient. I'm just doing that "lead a horse to water" deal, it's all up to you though... Good luck, and post your questions in other sections - if you are not sure about a movement or whatever.
(in reply to theman99)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/24/2005 8:21:18 PM
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markinla@mac.com
Posts: 11
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Look - better you start now than later! Waiting until after 50 and it's a LOT more difficult (trust me on that one!) So take a deep breath and onward.
After almost a year w/ a great trainer (3x a week and cardio 2-3 days a week, too) some of the things he had me doing initially are finally making sense - now. As some of you know, I suffered several broken vertebrea and the fear of a wheelchair got me 'motivated' at long last. Because I was not only injured physically, but also psychologically we went very very slow. That "break-in" routine was exactly what I was doing. The weights were so light as to be totally embarassing. The girls at the gym were using far more weight than I was. But I kept at it.
The break-in routine was where I learned 'form'. The right stance. How to take weights on/off the machines. Where and how to set the seats and backs. Gym manners. (Still haven't figured out how to ask women NOT to wear heavy perfumes on the floor of the gym or in the pool area.) What to do if the muscle 'fails' and you're unable to hold the weight you're using. Really useful stuff all in all. Especially knowing how to dump the dumbells without dropping them on your head!!! The other thing it did was overcome my fear of looking like an idiot. Bad enough to start as a middle aged cripple - but I didn't want to look totally stupid on top of it! (grin) I learned about supersets - pushing for that one last rep - nutrition is IMPORTANT LIKE I NEVER DREAMED. All those things were bits of info I picked up in that initial ("why are we doing the same thing again today, Mike") initial sessions.
The net effect was amazing. When I finally began to work out in a split routine - I knew how to stand. How to adjust the weights. Where to find the stuff I needed. And I felt (beleive it or not!) confident in the gym. The first time I noticed my shoulders and arms actually getting 'pumped' I liked it. I'd never seen muscles on me there before in my entire life! As the months wore on, I ached, bitched, was sore frequently, and often times took narcotic pain medication to finish my workout. But I kept on comming back. In a year, I've missed two sessions and I managed to reschedule both of those for a day or two later.
Results? Some gal at the gym asked me questions about form the other day. She thought I was one of the trainers! My daughter's little friends kid her about her dad being 'buffed'. My ex wife is still a fat pig at 54 and I look like I'm her much younger brother these days. She's eating her heart out! (Yes, we're still a little bit bitter over that custody battle that raged on for two years and cost a quarter of a million in legal fees!) I've been getting asked out by people about 1/2 my real age! Some guys I know were talking about me to a third guy and I was described as being 'trim and really fit' by them! Now mind you this is all stuff that's happend in this last few months. I've also discovered that there really were abs underneath the fat layer. I have a friggin sixpack - and it's not in the fridge! Oh, and t-shirts don't scare me. I can wear the clingy kind and I don't have a spare tire. Love handles? Gone! Just gone! And it wasn't lipo this time. I do have a 32 inch waist and a 45 inch chest and 16" arms today. That's the other thing. Arms. Never had them. NEVER. I never knew what it felt like to have the sleeve of your t-shirt actually touch your bicep all the way around. Now I do - and heaven help me, I really like it a LOT!
One of the things that often happens with a serious back injury is a total loss of libido. All of a sudden that's not a problem any longer. I feel better than I did at 25 or 30. This is what one year did. Was the trainer costly? Yes. But it was the best money I've ever spent in my entire life. This guy changed my body, my head, and in doing so, changed my life.
The other day I went from 35 to 45 lb dumbells for curls. I got my 3 sets of 15 each with them for the first time in my life. Felt great. No one told me that this was even possible. If they'd told me, I probably couldn't have imagined it.
Now, the down side. Can I ever develop really dense hard muscle? Maybe not. I'm starting awfully late in the game. I do have to be careful about joint and bone injury. Very careful. My trainer is a a genius at finding alternaive exercises when I cannot do something I need to do to work a particular group of muscles. I've had to learn to pre-exhaust a group if I couldn't handle a heavy weight in a particular exercise. But that's about the worst of it. Regrets? None - except I wish it hadn't taken a broken back to get me into this. What I thought I could not do, I did. What I beleived I didn't have the genetics for - well it seems I really did have them after all. My body actually responded like it was supposed to and odddly enough, that in and of itself amazed me.
So if you feel confused and lacking in self-confidence...if your head is swimming and you don't know where to start, the key is to just start. The rest of it will come in time. The changes in you will keep you at it. I'd rather pay for my gym membership and trainer fees than pay the rent!
I've seen what year one can and has done. I can hardly wait to see what year two will bring. Find the courage and just start. Hire a trainer if you can possibly do so. It's worth the investment. If you can't - read everything you can get your hands on about how the 'big boys' did it. (But notice the muscle mags never even mention the word 'steriods'. Sort of like the movie stars never admit to have had plastic surgery. (grin) You'll figure it out and fast. If I did it, literally anyone can do so.
All the best. BUT GO GET STARTED! That's the most important step you can take!
Mark
(in reply to theman99)
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RE: Weightlifting newcomer..but I gotta start somewhere. - 3/25/2005 5:24:46 AM
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Weapon X
Posts: 886
Joined: 6/16/2004
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Very cool post Mark, you should write a Article in the Post My Articles section.
(in reply to markinla@mac.com)
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