Starting Weights

HBK

Hi Guys,

Recently invested in a home gym, The usual workout programme sheets came with, but, none specify what weights i should start out lifting and build up to?

I have about 120kg at my disposal, any suggestions on what I should start out lifting, and for how long?then build up?

I have not previously done weights, im about 12stone,6'11.

jt_dublin

HBK,
One piece of advice from me. Before you start on your own get an experienced weightlifter or personal trainer to show you the correct form for each exercise. I started using weights about a year ago, following a routine from a book that I bought. But I ended up with a painful rotator cuff shoulder injury due to my bad technique and had to have some physio to fix it. I have since done a number of sessions with a personal trainer and the improvement has been brilliant.

Best of luck,
JT.

EileenG

The basic exercises which I think everyone should do include things like:
Deadlift.
Squat
Bench press.
Military press.
Lateral raise.
Bentover barbell row
One arm row.
Pull-ups
Dips.
Crunches.
Stiffleg deadlift.
Calf raises
Fly
bentover reverse fly
Step-ups
Barbell curl,
Hammer curl.
Closegrip bench press
Skull crusher
Triceps extension
Hyperextension.
Wood choppers
Good Morning.
Lunges

As Jt said, make sure you have the form perfect. Go to www.exer.net for a little demo of any exercises you are not sure off. Work with very light weights untily ou are sure of your form. When you are lifting without a spotter, do dumbell or front squats instead of barbell squats (unless you have a power rack).

In general, I'd suggest starting with about three sets of each exercise, doing around 10-12 reps with a weight that will cause you to fail at 13.

rubadub

Eileen meant http://www.exrx.net/ which is a fantastic site (I could never spell it either till I copped that RX is a US thing meaning prescrption).

http://www.exrx.net/Lists/Directory.html

When I started I stuck to about 10 exercises. On my first day I did low weights, and added more for 3 sets, then I noted my weights and max reps. Then you can get rep calculators online
http://www.bodybuilding.com/fun/1rm.htm

So if you managed 20 reps at 10kg, you can enter that and figure out the approx weight you could handle in the 8-12rep range (or whatever range you want).

EileenG

rubadub wrote: »

Eileen meant http://www.exrx.net/ which is a fantastic site (I could never spell it either till I copped that RX is a US thing meaning prescrption).

http://www.exrx.net/Lists/Directory.html

Thanks, yes, that's the one. Except they all look so easy when he does them....