Noobie to Weights Training

tophurler

Hey All,

I've recently (last night!) purchased a set of weights and a bench. I'm interested in bulking up my frame, at the moment I'm about 6'2 and 13 stone, would ideally like to get to 15 stone. I've never trained with weights much before and was wondering if anyone could give me advice and getting started, a routine and proper diet to see results after a few months of regular lifting??

I dont want to just jump in and start horsing weights, would get some advice first and ensure I'm going about it the right way to get the desired results!

Thanks
TH

poobum

aside from the bench what else have you got what bars etc...

tophurler

Hi poobum,

the set includes a bar-bell and two dumbells. The bench is just the standard one, no leg attachments etc.
Have around 50kg of discs also.

TH

poobum

well firstly since you dont have anything that you can use for your legs id advise you do a fair bit of running!
as for your arms things like biceps etc...are always good for looks there are an axrcise called annes(among other names) that i find work great you use 2 dunbells and you bring up weights as if doing biceps curls but at th top you twist your arms outwards and do a shoulder press! it works your biceps and shoulders at once and is great for building arms! you should be aiming for 8-10 reps in whatever you do that the moment and do about 3 sets!

Mr E

Huh? Are you saying he can't do leg exercises with dumbells and a barbell?

Rubbish.... He can do squats, lunges, deadlifts, stepups, calf raises..... He can multiple variations of each exercise - deadlift (straight leg, bent leg), lunges (forward, reverse) etc. The only problem is that you will quickly outgrow 50kg of discs.

tophurler

how quickly do you think id outgrow the 50kgs??
I was reading somewhere that 1 night of weights, then 2 nights off is the best method to do. What you think?

poobum

way i always worked it was 1 day legs 1 day upperbody(or vice versa) a day off them do it again with a 2 day break the second time. then every few months take a week off! but thats if you are realy pushing yourself!
and as for legs you will outgrow 50kgs fast because your legs are bigger stronger muscles! they can lift alot more!
i didnt advise things like squats etc...because alot of people dont no the technique and if you do not do them right they can be very damaging to your back etc...also he couldnt realy safely push himself with squats without a rack(or something and he didnt say he was training with anyone so he mightnt have anyone to"spot" for him) in case he fell or couldnt support it!

kasintahan

I've found (am starting too) http://www.exrx.net/WeightTraining/Instructions.html to be useful for technique and planning.
Weider bb video's are good too.

Chucky the tree

kasintahan wrote:

I've found (am starting too) http://www.exrx.net/WeightTraining/Instructions.html to be useful for technique and planning.
Weider bb video's are good too.

hes also commonly known as the bad form guy though.


SOmeone post the link to the girl in the bandana.


Personnally i do a 3 day split.

Day 1= chest/biceps
day 2 = back/triceps
day 3 = legs/shoulders

poobum

Chucky the tree wrote:

hes also commonly known as the bad form guy though.


SOmeone post the link to the girl in the bandana.


Personnally i do a 3 day split.

Day 1= chest/biceps
day 2 = back/triceps
day 3 = legs/shoulders

i find it easier to do chest triceps and bicps all in one go as when do the bench you are using them all arent you? so whenever i try to do just chest i end up doing them anyway!

Chucky the tree

poobum wrote:

i find it easier to do chest triceps and bicps all in one go as when do the bench you are using them all arent you? so whenever i try to do just chest i end up doing them anyway!

WIth bench you mainly use chest and triceps.

When you do triceps on another day, its like 2 workouts a week for it though. I find it better use of my time. After all my chest excercise my triceps have ben given a good workout, so i dont see the point in doing other tricep excercises.

poobum

i dunno i just find it easier to do whole days devoted to either upper or lower body! seems easier! and i've done it and it works great for putting on muscle!

OFDM

Chucky the tree wrote:

SOmeone post the link to the girl in the bandana.

BOOKMARK THIS ====>> Girly Man's Good Form Website <<==== BOOKMARK THIS

Girly Man in all his/her/it's glory (check out the rack in the second picture):
Girly Man Rowing

rubadub

Whats are normal starting weights for doing excersises, and is it important?
I have seen a few sites but few mention actual wieghts, many say do the largest weight you can and you should be able to do, say 8 reps max.
I can do 8 bicep curls with a 15kg weight (excluding bar), I can do 8 but the last few are quite hard, is there much danger in trying higher wieghts?

Mr E

Keep a diary of what weights you are doing. Each time you do the program, mark down how hard you thought it was on a scale of 1 to 10.

1 is absolutely no resistance and you could do 1000s of them
10 is to failure (usually less than your intended reps)

Your diary should look something like:

                    6/6/05           8/6/05          10/6/05
Bench Press         40kg (8,8)       45kg (8,9)      50kg (7,10)

The first number in brackets is the reps, and the 2nd is the difficulty (1-10). Each time you do the program, you'll know how hard you found it previously, and you'll increase/decrease weight as required. You'll also make steady progression.

Running Bing

Chucky the tree wrote:

Personnally i do a 3 day split.

Day 1= chest/biceps
day 2 = back/triceps
day 3 = legs/shoulders

If I do day 1 on a monday 2 on a wednesday and 3 on a friday with sat and sunday off Im only working each body part once a week. That means I'm leaving each body part six days with no work. Is this alright? It wouldnt mean I'd be losing muscle would it? Thanks.

poobum

Babybing wrote:

If I do day 1 on a monday 2 on a wednesday and 3 on a friday with sat and sunday off Im only working each body part once a week. That means I'm leaving each body part six days with no work. Is this alright? It wouldnt mean I'd be losing muscle would it? Thanks.

not at all! and that would be fin but i prefer my old method
upper monday
lower tuesday
wed free free
thursday upper
friday lower

Running Bing

And how many excercises per bodypart should I do a week

poobum

no set number! but when you do work a body part you should work it till you know this is going to hurt in the morning and for a few mornings! and if it dosent hurt or stopps hurting after a while you may need to up your wights or reps or something depending on what you are going for!