advice on routines

projectK

Hi guys - another newbie seeking the benefit of your experience!!!

currently have a high cardio routine running, cycling, press-ups/situps so fitness wise i have no worries - but hoping to bulk up a bit and cut back on the cardio...

i bought a chinup bar, and a 100kg barbell/dumbbell set and need advice on some exercises - legs are my main target so from reading other posts here presume squats is the way to go (cycling may have strengthened my leg muscles but never reallly increased mass). Is it advisable to be doing squats with no cage/rack - I have limited space so have no room for this...

Also in terms of weight combinations, having never lifted before what weight should i be starting out squatting at?

im kickin the arse of 32 , 12stone and 5-11' and have a fairly healthy diet (prob need to eat more now though!) -

prob should have been my first question - is 32 too late to start weight lifting???!!!!

thanks!

FunkZ

I don't think you get far doing squats without a squat rack, could be wrong though.

You can do pull ups, deadlifts, stiff legged deadlifts, miltary press, barbell rows.

Maybe squat with dumbells at your side, maybe?

And maybe lie on the ground and bench with dumbells. There a good dumbell program on T Nation, I'll find it tomorrow and post it up for ya!

Roper

You could learn how to power clean and then front squat. Or learn how to clean and press and do overhead squats. Or or or learn how to clean and press, do a behind the neck press and back squat! You'll be limited in the weight you could use but it's better than not squatting at all.

As for being 32... yes you're too old, go get your pipe and slippers and settle in to watch gardeners world! Nah don't be ridiculous people start lifting in their 60s and get great results. You're still in your prime... ish!

Al_Fernz

Don't discount BB lunges either.

projectK

thanks for all the info guys!

well i am new to this so some of the terms used goes right over my head. Roper - Power clean, clean and press, please give brief description?? i know what deadlifting is but what are stiffed legged deadlifts - sounds v bad for the back?!!:eek:

nice one Funkz dumbbell squats might be a safer option starting off!! i should have mentioned my domestic situation will change next year so will have lots more room to set up a proper cage - i intend to start off very light and work up to heavier weights to ensure correct form so by the time im lifting anything major i should be sorted...

BB lunges good idea - thanks Al_Fernz, never thought of that one

any ideas where i could get info on correct form for these routines on the net? i tried youtube but even i could see some serious risky lifting!!!

Dave Joyce

Hey Barry, sorry if I'm sounding a bit anal here but the OP said he'ed NEVER lifted before and you give him some suggestions which in some cases are controversial exercises but behind the neck press is actually contra indicated which is NOT a very good idea for a beginner.

Project K, if you decide to go ahead with the lifting (which I think would be a great idea), try to ensure you have an experienced spotter on standby, before attempting anything on your own.

cowzerp

Dave Joyce wrote: »

but the OP said he'ed NEVER lifted before and you give him some suggestions which in some cases are controversial exercises but behind the neck press is actually contra indicated which is NOT a very good idea for a beginner.

I agree-its a stupid exercise and does no better than a front military press and has loads of negative stress on the rotator cuffs, no benefit in my amazing opinion compared to front press.

projectK

Thanks Guys - will avoid that one then!!!

does the missus count as an experienced spotter Dave?!!! yeah not really gonna have a spotter to help me as i intend to do most of my training before work (6am-ish start!) but dont intend to lift to failure...

so anyway any help with the description of the 'power clean', 'clean and press' and stiffed legged deadlifts?

Malteaser!

projectK wrote: »

Thanks Guys - will avoid that one then!!!

does the missus count as an experienced spotter Dave?!!! yeah not really gonna have a spotter to help me as i intend to do most of my training before work (6am-ish start!) but dont intend to lift to failure...

so anyway any help with the description of the 'power clean', 'clean and press' and stiffed legged deadlifts?

Power Clean
Clean and press = A clean followed by immediately by a military press.
Stiff legged deadlifts

dave80

try old school hack squats

http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

Colm_OReilly

Buy this book.

Vids on this site for exercises as well.

Enjoy!

Dave Joyce

does the missus count as an experienced spotter Dave?!!!

Just thinking you'ed need someone in the event of a failure/mishap but to be honest I'd second Colm's advice and read up before beginning anything. One even slight injury could put things on hold for a while. IMHO I would also suggest sticking with the simple compound exercises until you get used to lifting. Best of luck and enjoy it.

projectK

thanks again lads, very helpful info. now enough of the talkin and more of the liftin!!!