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Newbie got weights...where do I start?

W

we5happy

New member
Hey guys,

I've decided to start lifting, but again I am clueless. I got a new bench, barbell, and dumbbells and am raring to go. I just don't know where I'm going.:rolleyes:

When I first posted my diet dilemma (new to everything and trying to loose weight)...everyone was very helpful. Can anyone tell me exactly what to do? Spatterson, you gave me an outline of a routine- Monday through Saturday. Is this a beginner thing? Are there some specifics you can give me...Like how many sets and reps of the muscles you've outlined?

Am I suppose to be really struggling at the end of each set for weight loss or should I be doing more sets of less reps and working hard but not ripping? I don't know. The conflicting information is hard to work with when talking to the inexperienced....:mad:

My goal is to loose weight (inches really, don't care for what the scale says...I want to fit into my jeans) and be tight all over. Thanks to all the previous advice I know I wont get big but I'm still a little nervous about it because I really have no idea what I'm doing.:confused:

Any advice would be a blessing.

PS. Please don't use to many Greek words...I don't know much of the lingo yet.

Thanks
We
 
... an observation I've made about newbies is the need for learning how to lift weights (dumbells, bars, etc.) correctly. This means that with each exercise you must focus on working exactly the muscle you're aiming.... let me explain when lifting a weight you perform the positive phase of an exercise; when you lower the weight, extending the working muscle, you perform negative movement. Get full benefit of your exercises by concentrating not only on positives, try always lower the weights slowly and under control, rather than letting gravity take them down.

Besides that, and quoting Spats "don't be afraid to challenge yourself" and after training don't forget "eat/rest/grow"

:google:
 
Getting there...

Ok. So I should start with 3 sets of how many reps? 15? The weight is whatever I can handle trying to reach what I can each set. Obviously the 3rd set will be much less than what the 1st set was. Right? :(

Nikkita, thanks for the Positive and Negative explanation. I have heard that terminology alot and was quite confused.:confused:

So when you say work three muscles per body part...do you mean for legs I would do maybe toe-raises for calves, squats for hamstrings, and lunges for quads? Is that what you mean?

I know I'm needy but could you give me what exercises to do for each muscle you've recommended? The split you gave is great except I don't know how to work each muscle. (I just figured out what all the muscles are :) )

Anyway check back in a bit...(I'm at work :D )
Chow
We
 
Holy Moly!

3 per muscle...I cant even think of three exercises that would work my calves!

You sound a little annoyed but like I said I really dont know anything. I checked out the "all barbbells all the time" routine on the stumptuous site that Makedah pointed out. What do you think of that routine for beginners? It says its great for beginners and people with limited equipment. I only have the Dumbbells and Barbell and Bench. I also have a stationary bike but that is it. I printed it out along with all the directions for each exercise and I have my boyfriend to help with form.

Im starting to get really frustrated and upset. :bawling:

We.
 
I have the Body for life book and at the end it tells which exercises to do for different muscles. It also tell how to do them. I use this as a reference book(great for beginners). You should check your library to see if they have it or something similar.
 
Re: Holy Moly!

we5happy said:
3 per muscle...I cant even think of three exercises that would work my calves!
Click to expand...

We, you can find exercises for many body parts at ExRx.Net's Muscle Directory. Click on the muscle, then pick the equipment.

Ging
 
Well, I am rather obviously not Spatts, but yes, that is what she means.

OL = Olympic weightlifting: Competition in which the total of the athlete's best attempt out of three in both snatch and clean and jerk are total to determine the winner within each respective weight class.

In case you were wondering.
 
Arioch said:
Well, I am rather obviously not Spatts, but yes, that is what she means.

OL = Olympic weightlifting: Competition in which the total of the athlete's best attempt out of three in both snatch and clean and jerk are total to determine the winner within each respective weight class.

In case you were wondering.
Click to expand...


Yes I was...and thank you! :)
 
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.
 
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
 
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
Click to expand...
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.)
 
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
 
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
 
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.
 
Re: Hey thanks!

we5happy said:
Rear Delt:

1. Front Raise
2. Upright Row
3. ? Lying rear lateral raise..
Click to expand...
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 :)
 
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
 
My split looks like this:
Mon- chest, tri's and shoulders
Wed- back and bi's
Fri- legs and abs

I am kinda considering having shoulders on a separate day but not sure where to put it. I think you use shoulders on chest day and that's why some people put it there.

chest, tri's and shoulder-
chest press
incline chest press
dumbell flys
shoulder press
side raises (i think it's called that)
shrugs
skull crushers
tricep pushdown

Back and bi's(also forearms)
preacher curls
dumbell curls
lat pulldown
dumbell rows
pull ups
reverse curls

Legs and abs
squats
hack squats
leg press
stiff legged deadlift
leg curls
standing calf raises
seated calf raises
Crunches (lots)
 
I`m not spatts and shes more knowledgeable than me but ill comment anyway.

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

Theres really no reason for Abs and Bis to get a whole day of their own.

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)

I wouldn`t say you need hip raises. I think in general opinion, and mine too, thats an exercise mostly done by women who are either not serious about they do or still learning. *hides from possible flames*

the exercises look solid IMO but you need to mind the order. roughly by rule of the thumb you do the exercises which are heaviest and use the most muscles and joints to be put first. so in this case squats

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.

Shrugs work the trapezius muscle. you can find an anatomy sketch of this and other muscles on the site you know, www.exrx.net
I recommend you add Pullups or chinups. you will probably not be able to do these without assistance being a newbie female but maybe you can do pulldowns, the same thing except the grip moves and not you, until you have built the strength/lost the weight so that you can.

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.

I think you may be overtraining your abs on that and like i sayd this day is a bit little muscle being worked.
ps overtraining: putting more strain on the muscle than it can recover/grow back from before the next workout, by performing too much exercise for it in one way or the other

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.

dont set a time after which to change your routine. you need to change your routine when its not working anymore and you are sure its not the diet that needs changing.

I would suggest you put Bis in with back and shoulders in with chest-tris.... tho its debatable if shoulders should even be specifically worked in the first place. perhaps put your abs on friday as well. you say that you have to be considerate in planning your time. i think in that case a 3 day a week work routine is the best for you. more is far from always better
 
Hey there!

Hey WannabeBB, what's up...:)

So you only workout 3x a week? I started at 5 days and now I've cut it down to 4x. I think that is perfect for me.

I find that I use my back and shoulders more together...When I had back day with rear delt I found I couldn't find enough exercises for my rear delt. (with the equipment that I have at home) :( So I now do one exercise per part of the shoulder on back day.

But if I do chest and tri's together I get a great workout...I mean I feel good after, like I've accomplished something.

Chest, Tri's and shoulders in one day must be quite a workout. It's to bad that you have to keep changing it up here in there because I really like the way I have it now. (I think it's only been a week) What is a scull crusher? And a Hack squat? See, I don't know all the terminology yet. They sound cool though! :D

We
 
Well...

Robert Jan said:
I`m not spatts and shes more knowledgeable than me but ill comment anyway. That is ok...I think knowledge is power...The more advice I can get the better Ill be able to decipher who is the proper source to listen to, and will eventually be able to make these sort of critiques for myself.

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

Theres really no reason for Abs and Bis to get a whole day of their own. I felt like If I added these to another day I may be over doing it. All of the other days were feeling really good.

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)

I wouldn`t say you need hip raises. I think in general opinion, and mine too, thats an exercise mostly done by women who are either not serious about they do or still learning. *hides from possible flames* OUCH! Man I am totally serious...I just dont know the exercises so Ill just pretend that you said that it is for the inexperienced, ok...no flames then. :)

the exercises look solid IMO but you need to mind the order. roughly by rule of the thumb you do the exercises which are heaviest and use the most muscles and joints to be put first. so in this case squats What is IMO again? So I shouldnt break it down by muscle you mean? Start with quads then hams and then calves? I dont get that part.

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.

Shrugs work the trapezius muscle. you can find an anatomy sketch of this and other muscles on the site you know, www.exrx.net
I recommend you add Pullups or chinups. you will probably not be able to do these without assistance being a newbie female but maybe you can do pulldowns, the same thing except the grip moves and not you, until you have built the strength/lost the weight so that you can. These are the exercises that I cant do because I dont have the equipment. I only have a barbell, bench, dumbbells, and a stationary bike.

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.

I think you may be overtraining your abs on that and like i sayd this day is a bit little muscle being worked.
ps overtraining: putting more strain on the muscle than it can recover/grow back from before the next workout, by performing too much exercise for it in one way or the other I do all of these and when I am done I feel as though I haven't done a thing...(my abs I mean) That is why I do so many ab excercises...I want to at least feel it.

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.

dont set a time after which to change your routine. you need to change your routine when its not working anymore and you are sure its not the diet that needs changing. That is why I said "or so" I dont plan on changing it till I think my body may be used to it.

I would suggest you put Bis in with back and shoulders in with chest-tris.... tho its debatable if shoulders should even be specifically worked in the first place. perhaps put your abs on friday as well. you say that you have to be considerate in planning your time. i think in that case a 3 day a week work routine is the best for you. more is far from always better
Click to expand...
As you can tell from my last post...I was really happy with the 4 day split...Is it really that bad to keep it the way it is...with a few minor tweeks here and there?

We
 
That didn't work out the way I thought...

How do people do that...change the color of the font etc.? Sorry about the mess of the last post. Hee Hee.:D

We
 
sure. i just thought you were short on time.
a 4 day split can work great just as well.
but i still think a day just for abs and bis is a waste
 
I do bi's by themselves. But that's more because I'm in love with them and have a tremendous amount of free time and a gym in my garage.

If a split is working for you and you are having fun, go for it. I do happy it's bicep day dances.
 
Its no problem I realise that but i guess its because I work out in a gym thats quite some travel from me, that I wouldn`t go just to train a small muscle like that. I forgot the home gym factor again.
 
No Problem!

True...If I did have to go somewhere to do it I wouldnt want to go just for that. As long as I work them all than, to each thier own, right?

We
 
I suppose... im not sure i do think there are some advantages to working isolation work together with the taxing compound movements but im not sure and it wont be significant, specially not at this stage. so go ahead
 
Why I Like The BFL Book ...

I can understand it ...

I admit to being a big duncecap about these things.

So you are doing, like, 3 exercises per body part. Like, 3 different exercises for quads, 3 for hamstrings, 2 for calves, etc. So when you are doing that, how many sets/reps is this?

*duncecap apologizes in advance for the thickness of brain matter*
 
Hi there troll!

I choose to do to failure or sometimes I do 15-12-10 or 12-10-8 depending on what I can do...If I cant get there than I go to where I can, but I mostly shoot for the 15-12-10. If this is the right way to go, I dont know...but that is what I took from the advice on the thread "New to everything."

We
 
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