about to begin lifting weights... any tips?

positivenote

Hi guys,
basically ive been given a barbell with approx 50kg in various weights. I want to start building up the strength in my arms as im a weak as a average teenager I am looking for anyone to give me ideas on a basic program that i could do to start building up my arms and shoulder strength. I also have two smaller 2.5kg weights that i could poss use as dumbells. Any help, advice or pointers in the rioght direction would be great.
Thanks in advance

EileenG

For a start, work everything. Even if your chest and arms are your weak area, you still have to do back and legs and shoulders etc.

The big exercises that will produce the best results are squat, deadlift, bench press, shoulder press, stiffleg deadlift, good morning, pull-up, barbell row or dumbell row, side raise, chest fly, crunches, hyperextension, calf raise, lunges, step-up, press-up, dips, etc.

Depending on your experience and the time you have, there are lots of different ways to arrange your workout. I hate doing them, but I find that I get better results doing three whole body workouts a week than when I split them up into leg day, chest and triceps, back and biceps, shoulders, abs and traps day. But that's up to you.

Oh, if you don't have a squat rack or spotter, then you should think about dumbell squats, hack squats or front squats rather than back squats.

pm.

EileenG wrote: »

For a start, work everything. Even if your chest and arms are your weak area, you still have to do back and legs and shoulders etc.

The big exercises that will produce the best results are squat, deadlift, bench press, shoulder press, stiffleg deadlift, good morning, pull-up, barbell row or dumbell row, side raise, chest fly, crunches, hyperextension, calf raise, lunges, step-up, press-up, dips, etc.

Depending on your experience and the time you have, there are lots of different ways to arrange your workout. I hate doing them, but I find that I get better results doing three whole body workouts a week than when I split them up into leg day, chest and triceps, back and biceps, shoulders, abs and traps day. But that's up to you.

Oh, if you don't have a squat rack or spotter, then you should think about dumbell squats, hack squats or front squats rather than back squats.

i agree 100%. its always best to have someone else to train with free weights really do require a spotter, also who ever else you train with i find give great encouragement when going for your last 1 or 2 reps, and start off very light warm up with just an empty bar they rang from 5kg to 20kg.

Gavin "shels"

Buy a chin-up bar, my best investment in a long while.

positivenote

thanks for the advice so far guys. I wont be getting a partner to train with me as i prefer to do it at home with what i have instead of joining a gym.
Im just looking for a guide or a few pointers to get me started in the right direction...
Thanks

Colm_OReilly

Same advice as here.