Newbie got weights...where do I start?

[keiko]

I think if you start with just very basic exercises (do check out Krista's page--the sumputous link) you'll feel quite a difference. While , yes, 3 exercises per muscle is best, but you can ease into it as you get more confident in your form and more at ease with the weights.

Just start working you legs on one day, and get enough rest. Recovery is very important. The do your chest. And then your back.

And just make sure you work fitness into all the areas--take the stairs, park farther away, carry heavier bags, etc. You'll be amazed at how quickly you get stronger, and that's so cool.

 

[we5happy]

Day 5...and Ouch!

I started a routine with Spat's help. The split she gave me in "new to everything and trying to loose weight" and I went to the site www.exrx.net to find the exercises to do. I am so sore... but I love it because it reminds me that I havent quit.

Thanks Spats
We

 

[Gladiola]

I recall the split that Spatts used to do and I was doing one very similar. Definitely alternate moderate & heavy weeks - moderate means you work a muscle, but not annihilate it. Heavy is, well INTENSE. This way you are not sore everywhere all the time. If you're doing bis & tris: bis heavy, tris moderate -> swap that the next week.

Stick with the basic movements & try new things gradually over time. I found that it helps to have some understanding of muscle anatomy so you have an idea what you're supposed to feel & how the muscle fibers run.

Make sure you warm up (5 min or so bike), do a warm-up set, & stretch between sets (at least between every few sets).

Am I suppose to be really struggling at the end of each set for weight loss

You aren't lifting for weight loss. You lift to gain strength & lean muscle mass/ LBM (Lean Body Mass) -> which burns calories (during & after you lifting session because metabolism is increased) & the added LBM burns more cals *all* the time.

Clean Diet + Heavy Lifting = Weight loss & "tight body".

& On form - watch your wrists (neutral alignment - not extended or flexed), & your spine (always neutral - slight curve at lower back, etc.)

 

[we5happy]

Hey thanks!

I have forgotten all about the one week heavy and next week light. Man, leg day was a B*tch! I am still sore from Monday and it's Wednesday.

I had a little bit of trouble with back and rear delts. I think its my form...I only have a barbell and dumbbells and cant seem to find an exercise that just uses these. I need one more exercise for back and one more for rear delt. Two of them I just winged it...probably not the best idea but I thought I would try.

This is what I have so far:

Back:

1. Dumbbell Row
2. Barbell bent over Row
3. ? Dumbbell Lying Row...except I don't have a tall enough bench to do this one. This is the one I would like to replace.

Rear Delt:

1. Front Raise
2. Upright Row
3. ? Lying rear lateral raise...again I don't have a bench that is high enough to do this. I would like to replace this one as well.

Any suggestions? If you give me an exercise...please tell me how to prepare and execute each rep.

Thanks
We

 

[we5happy]

Anybody?

Help...I need advice before next week, eh?

We

 

[we5happy]

Huh?

That is all chinese to me...

I don't even know what half of those are...could you provide preparation and execution for each of those...

I know it's a lot to ask but...man I just dont know.

We

 

[wannabeBB]

I'm with you we5happy! I looked at that list and thought what? I dont do any of these, maybe I'm doing something wrong. Spatts, that would be so great if you could give a link that shows how to do these. I'm interested now.

 

[we5happy]

Thanks...

Ok Ill try that...

Thanks!

We

 

[Gladiola]

Re: Hey thanks!

Rear Delt:

1. Front Raise
2. Upright Row
3. ? Lying rear lateral raise..

Front raise is for front delt, upright row is front delt & traps. Rear lateral raise would be like a rear delt fly - or a bent over raise. Just sit, bend over with chest resting on knees, & do like a lateral raise move. Keep elbow pretty much in line with shoulder - not behind you, so that you're using rear delt to lift & not rhomboid.

You don't need to do 3 exercises for rear delt, nor do you need to do 3 traps exercises since both those muscle groups are being worked in all your other rows! They are assisting with the lat & mid-back work. Therefore they should also be done AFTER the rows.

T-bar rows you won't be able to do at home, do a "Corner Row" (this is what it's called in Schwarzneggar's Encyclopedia of body building). Hyper extentions you could do from a stability ball, lat pull downs you won't be able to do at home with out some sort of cable/pully system. If you DO have that, you could do face pulls too - if not, you can't do them.

I would NOT try any type of snatch or power clean (They are OL's - Olympic Lifts) at the level you're at - new & working out at home usually alone, right? Even at the level I'm at, I'm not going to try the snatch without a trained coach with me.

You mentioned it was Chinese - you do know bb is Barbell & DB is Dumb Bell? Just checkin

 

[we5happy]

Thanks...

Spatts,

Ive made a couple of changes to my split. Feel like critiquing? My boyfriend and I talked about it and figured it out...I would like to see what you think...

MONDAY - Legs
TUESDAY - Off
WEDNESDAY - Back and Shoulders
THURSDAY - Off
FRIDAY - Chest and Tri's
SATURDAY - Off
SUNDAY - Abs and Bi's

MONDAY I have put together 8 exercises. Standing calf raises, and single leg calf raises for my calves of course. Squats, Step ups and lunges for my quads, and Straight legged dead lift, standing leg curl and hip raises for my Hams (glutes too)

WEDNESDAY I have DB lying row (mids), DB pullover (Lats), Goodmornings (lower back) and shrugs because you and my man told me they were great but for what I can't remember. Then Ill do DB shoulder press, Lying rear lateral raise, and side raises for my shoulders. One for each part.

FRIDAY I have DB bench press, Incline DB press, and DB Fly for my chest and Kickbacks, Lying tricep extensions, and one arm Tricep extensions for my Tri's.

SUNDAY I have Crunches, side crunches, wide-stance crunches, and leg lifts. (I have no idea what they are called...Lay on back, feet extended and together, lift up straight) for my abs, and BB curl, Incline DB curl, and hammer curls for my Bi's.

This will give me four good days on and three days off. What do you think? We decided that it's not written in stone and we have to change it monthly (or so) anyway.

WannabeBB, what is your split like? Now Im curious..

We