Beginning weightlifting

**Dennis** · 03-27-2012, 08:38 AM

I have plans soon to get off the couch. I have never done much weightlifting in my lifetime - some here and there but nothing serious. I am not looking for any intense, time consuming program that I need to be in the gym 4-5 nights a week. With my schedule, I am thinking 2 days a week to go push some weights around plus normal activity like bike rides with the kids and rollerblading and things I already do anyway. I am not significantly out of shape - 6' and 180 lbs, but I am getting older and my doctor is starting to lecture. I am near a university and can use the intramural building gyms here for a very reasonable price. This will save me clearing out space at home for now. This will give me trying something new out for a couple months to see how it goes.

Part of the issue of thinking about starting to lift weights is the sheer amount of information, terminology and philosophies. Holy crap is it confusing. So I think my starting point is I am going to read Starting Strength and go from there. The idea of basic, compound exercises using just a barbell appeals to me along with having just 2 workouts (A and B) and alternating them and have only a few exercises to do. Workouts are basic - squats, deadlifts, power cleans, overhead presses and alternatives are available like chin ups but small weight is added at the next workout (like 2-5 lbs). I don't like workouts where I have to do timed sets with 30 seconds spacing, or stuff like 8-10 different exercises in a session. I can barely remember where my car keys are let alone all those different things and what weight I used last.

Does this seem like a reasonable approach from any experienced lifters? I saw Starting Strength as a recommended book on many, many lists which is why I am starting there. Any suggestions are fine also, but I also don't want to endlessly research and never actually start either.

**Patman27** · 03-27-2012, 09:00 AM

A few tips that might help:
-I'd say take a paper and pencil and write down the weight and number of reps completed for each set.
-It would be worth talking to a someone like a trainer to demonstrate how to properly do each lift, especially big lifts like squats and cleans.
-Start with a ridiculously low (like 5lbs or just the bar low) amount of weight and slowly do each lift that first week. Then, slowly increase the weight (like you said, 5lbs).
-Don't worry about others in the gym, everyone there started out lifting light weights, even the sweaty/grunting beast wearing lifting gloves and a singlet.
-Finally, and my personal mantra, is to work out antagonistic muscle groups (think biceps then triceps). Chances are that the book you are reading will incorporate something similar into their workouts.

Have a great time!

**Go West Young Man** · 03-27-2012, 09:02 AM

Look into the New Rules of Lifting book - they provide a complete program that you can follow blindly, but also break down all the reasoning behind the exercises so that you can adapt it to your own needs if you want. It's also good at directing you AWAY from the time-wasting inefficient exercises you see the average person doing and towards very efficient moves that get the work done in a much shorter time.

**azmark** · 03-27-2012, 09:09 AM

I wouldn't concentrate too much time on what to do in the gym rather than what you do at home in the kitchen. The gym means nothing if you don't have your nutrition in order and that is the hardest lifestyle to change. Personally if you can swing it hire a personal trainer to get a plan going. If you like it keep it and while you're learning the basics you can figure out what you can do without having to pay someone.

**Aldershot** · 03-27-2012, 09:11 AM

You are off to a good start. Ignore everything you read in men's health and muscle and steroid magazine and any of the other glamour mags. If you read weight training info from John Christy, Stuart McRobert or Bob Whelan you can't go wrong and you won't be dissapointed in the results like you will be from the drug tabloids mags.

**imbored2deth** · 03-27-2012, 10:03 AM

Originally Posted by Dennis

I have plans soon to get off the couch. I have never done much weightlifting in my lifetime - some here and there but nothing serious. I am not looking for any intense, time consuming program that I need to be in the gym 4-5 nights a week. With my schedule, I am thinking 2 days a week to go push some weights around plus normal activity like bike rides with the kids and rollerblading and things I already do anyway. I am not significantly out of shape - 6' and 180 lbs, but I am getting older and my doctor is starting to lecture. I am near a university and can use the intramural building gyms here for a very reasonable price. This will save me clearing out space at home for now. This will give me trying something new out for a couple months to see how it goes.

Part of the issue of thinking about starting to lift weights is the sheer amount of information, terminology and philosophies. Holy crap is it confusing. So I think my starting point is I am going to read Starting Strength and go from there. The idea of basic, compound exercises using just a barbell appeals to me along with having just 2 workouts (A and B) and alternating them and have only a few exercises to do. Workouts are basic - squats, deadlifts, power cleans, overhead presses and alternatives are available like chin ups but small weight is added at the next workout (like 2-5 lbs). I don't like workouts where I have to do timed sets with 30 seconds spacing, or stuff like 8-10 different exercises in a session. I can barely remember where my car keys are let alone all those different things and what weight I used last.

Does this seem like a reasonable approach from any experienced lifters? I saw Starting Strength as a recommended book on many, many lists which is why I am starting there. Any suggestions are fine also, but I also don't want to endlessly research and never actually start either.

I have been working out for the last 8 years, fairly consistently. I started out with Body for Life by Bill Phillips. For just starting out, this is a good book. It is easy to get, probably at your library or used book store. I recommend reading it cover to cover. With that said, after you have read it I would tell you to avoid these in the book:

1) the meal replacement shakes as they do cost a bit and really are unnecessary to lose weight/improve body composition. Otherwise, the nutrition info is good if you follow it faithfully.

2) Don't do heavy squats one day and expect to do cardio the next. It can be done but caveat emptor. This applies especially if you like to run for your cardio.

There is nothing wrong with adding in the compound big lifts like deadlifts, squats, and bench presses like you want. Matter of fact these are in BFL. You can also try the book by Lee Labrada called Lean Body Solution. Both books are about the same but the Labrada book tends to be more polished than BFL. If you follow BFL or similar, you will be working out more than 2 days a week.

I would also HIGHLY recommend that you go to youtube and find out the proper techniques for doing the big three compound lifts. There are details and if you get it wrong you will get hurt.

Just to tell you where I came from to where I am, I used to weigh about 195 (a max) and am 6'1". I was 22% bodyfat or thereabouts. I dropped to 155lb (way too much looking backing) but my bodyfat went down to 10% type area. Currently I am 175lbs and still 10% BF.

dennis

**LegendofVogel** · 03-27-2012, 10:15 AM

You will never out train a poor diet. Fix that, and add small amounts of lifting to start and you will see a BIG difference. Personally I am a fan of function bodyweight movements. Stuff like pushups, pull ups, sit ups, and squats will make a big impact on someone who is just starting out.

**Manning** · 03-27-2012, 10:27 AM

Originally Posted by azmark

I wouldn't concentrate too much time on what to do in the gym rather than what you do at home in the kitchen. The gym means nothing if you don't have your nutrition in order and that is the hardest lifestyle to change. Personally if you can swing it hire a personal trainer to get a plan going. If you like it keep it and while you're learning the basics you can figure out what you can do without having to pay someone.

+1000. I cant stress enough the importance of diet. But it doesn't need to be complicated. Eat less. Eat less processed foods. More protein. Less carbs. Green vegetables.

To get started a personal trainer is a great option. Many gyms offer free sessions with a trainer to get you started when you join. Once you get an idea of what to do you wont need the trainer. Knowing your doing the "right exercises correctly" will give you confidence to stay in a routine.

**jonty** · 03-27-2012, 10:49 AM

get a good protein powder and take it after your workout to help repair those guns lol im new to this aswell but in the past 2 months im noticing a diffrence and im eating loads of tuna, mackrel, chicken. penut butter, and taking a shake after training.

**Dennis** · 03-27-2012, 11:01 AM

Excellent advice gents! I think I will start with body weight exercises while I am waiting for SS to come in from the library. I successfully did the 100 push up challenge, but that was a while ago. Push ups, attempted pull ups (ugh), squats etc for now just to try to get limber before lifting sounds like a good plan!

**Slash McCoy** · 03-27-2012, 11:08 AM

http://badgerandblade.com/vb/showthr...-Routine/page2

**azmark** · 03-27-2012, 01:34 PM

One of the goals you want to hit is to speed up your metabolism. You WANT to get to the point where you stuff your face 5-7 times a day with good foods. Your body needs to use good food to build muscle/energy to burn fat. I eat 6-7 times a day and hitting about 4000-4500 calories a day and it is sometimes still not enough. Eat carbs, get your protein in (solid foods), get your good fats in. Don't get sucked into supplement hype either, there is no magic pill. Hard work is always needed.

Another addition to my previous post in regards to a getting a trainer:

You'll have your macros laid out and know what your diet should consist of.

**cnnc97** · 03-28-2012, 06:01 AM

I would second the earlier recommendation to check out New Rules for Lifting in addition to SS. I have not read SS yet, still waiting on the 1 copy at my library to get to me. NROL is pretty good for beginners IMO. It got me away from iso lifts and into compounds. Even if you decide not to follow the training plans in it, there is a lot of good information and you can use it to build your own workouts.

**markewallace** · 03-28-2012, 06:45 AM

What ---- specifically ---- are your goals?

- Mark

**Dennis** · 03-28-2012, 08:25 AM

Originally Posted by markewallace

What ---- specifically ---- are your goals?

My doctor put me on a statin for cholesterol and he told me to exercise 2-3 days per week. I dislike running and most cardio-like work, but I am generally active enough with my children (bike rides, etc...) that I am not overly worried about that now. The idea of lifting to gain strength, changing the gradual slide down of my body due to age, and becoming healthier are all goals.

**jdrum3** · 03-28-2012, 10:23 AM

Someone posted an article here from Henry Rollins called "The Iron," which is an excellent read. He mentions in this article to not let your "ego" get in the way of lifting. This is very true, so don't go too heavy too fast. Keep that notebook, which will help move your workouts along, keep track of your goals, weights, etc, and set a schedule and stick to it. Don't just try to "fit it in." Commit and it will be great!

**azmark** · 03-28-2012, 11:10 AM

Originally Posted by jdrum3

Someone posted an article here from Henry Rollins called "The Iron," which is an excellent read. He mentions in this article to not let your "ego" get in the way of lifting. This is very true, so don't go too heavy too fast. Keep that notebook, which will help move your workouts along, keep track of your goals, weights, etc, and set a schedule and stick to it. Don't just try to "fit it in." Commit and it will be great!

Couldn't agree more. Ego is a one way ticket to injury or being "THAT guy" at the gym who has no clue what they are doing and just moving weight around.

**jdscotch** · 03-28-2012, 11:24 AM

Originally Posted by Dennis

The idea of basic, compound exercises using just a barbell appeals to me along with having just 2 workouts (A and B) and alternating them and have only a few exercises to do. Workouts are basic - squats, deadlifts, power cleans, overhead presses and alternatives are available like chin ups but small weight is added at the next workout (like 2-5 lbs). I don't like workouts where I have to do timed sets with 30 seconds spacing, or stuff like 8-10 different exercises in a session. I can barely remember where my car keys are let alone all those different things and what weight I used last.

Kudos, I think you are on exactly the right track here. The big compounds movements are the way to go, and you do not need to do endless sets or a huge number of exercises to make progress. And 2-3 workouts a week is perfect. I actually do 4 but I split upper and lower so it is 2 each and the workouts are thus fairly short.

**noahpictures** · 03-29-2012, 11:13 AM

Originally Posted by Go West Young Man

Look into the New Rules of Lifting book - they provide a complete program that you can follow blindly, but also break down all the reasoning behind the exercises so that you can adapt it to your own needs if you want. It's also good at directing you AWAY from the time-wasting inefficient exercises you see the average person doing and towards very efficient moves that get the work done in a much shorter time.

+1

This book has more than enough information, routines, how-to, diet...etc.

**Dennis** · 05-16-2012, 11:19 AM

Just a thread update. I started a couple weeks ago and am making slow and steady process. Doing compound move exercises based on Starting Strength. When I max that out in a couple months I will have more experience and will look to the next thing (probably Practical Programming). I really like some of the exercises - I am built for squatting and deadlifting for sure. Those exercise are natural and easy to do for me, but I will continue to work on the other like shoulder presses which are difficult and cleans which are hard technique-wise. I am getting into the groove and looking forward to workout days now.