learning to lift weights.. how do i do it?

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Originally Posted by Scipio

Ive had nearly two weeks off training, due to a dog bite, and will be back on it within 4 days or so I think.

It largely depends what you wish to achieve. There is a big difference between looking mucular and being fit. I want the muscle so do not run, but have started learning squash and Kung fu for fitness.

If you are intereted in lifting weights, determine if its size or defintion, strength or endurance you want. I'm guessing you wish to look big and muscular, so my advice is to concentrate on main muscle groups, doing 3 different exercises for each:

Shoulders
Back
Bieceps
Triceps
Chest
Legs

You can read all the different exercises online and watch videos for technique on youtube etc.

If you wish to look big, focus on shoulders and back. Works best for me as they are large muscle groups, the back especially. I don't worry about abs, they are secondary to alot of other exercises.

If you want to build, the other half is the diet. Very important. You need 1.8g of protein per Kg of body weight (after you fat index is subtracted). Take 20% as an average.

And take a good protein shake after workouts. Eat banannas after workouts too. And eat a protein rich meal an hour - 45 mins before you lift weights.

Let us know how you get on.

Remember - technique over weight. My golden rule.

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i was gonna go for strength and tone.. i was also hoping that added muscle would help my metabolism.. for now i'm just gonna start doing pushups and be on the lookout for a training partner.. problem is i have to find one that wants to work out late nights.

Well I got back into weight training after a good while off, I was poking around looking for info on how to get back to it and found mens fitness magazine, at the time they had a body plan supplement that basically gives you a great walkthrough guide, seperated into parts that leads through from just starting to more intense exercises, I highly recommend it and they are free downloads as well, in fact I think I have them as PDF so PM me if you want them and I'll email them along mate :) they also give some good information on diet.

Geek

IMHO,
this is the best site to learn from, explains nutrition for muscle gain, exercises for beginners intermediate, advanced body builders.
The guy has a youtube video library, and all exercises can be done at home if you have the equipment.

You coul get the P90 exercise videos on tv...They are great work out tapes and will get you in shape in no time. It's mostly calistenics and barbells....But if you wan to start slow..I always get on the eliptical for a few weeeks to tone up. then move to a more weight designed regimen....

Lay off weights, do Calisthenics, You can do them any place any time, they avoid many injuries associated with weight lifting and they are something you can do for a life time. They will make you as strong and build muscle mass as well if not better than weight lifting. They will not make you grow into a monster which from what I read, is not what you want anyway.

You can integrate calisthenics into a couch potato routine easily also, you cannot do that with weights, IE: while watching TV, during commercials, do either sit-ups push-ups and leg lifts or any other exercise you like. Unlike weights, you don't need days off either and you can do them alone. Don't go phooey at them, they will make you very strong.

Good Luck!!

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Originally Posted by mainaman

IMHO,
this is the best site to learn from, explains nutrition for muscle gain, exercises for beginners intermediate, advanced body builders.
The guy has a youtube video library, and all exercises can be done at home if you have the equipment.

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I used to work in health clubs and I'll tell you that it was scary the caliber of people they were calling "trainers." If you seek help in a gym, have the nerve to ask if they have a degree in exercise science or a related field. If they don't, just walk away. I did not have such a degree but I did my homework. I was an aberration though. Most trainers without degrees are useless. Don't trust "certified" trainers. Though some certification programs are legitimate, most are not.

I did a cursory check of the website Mainaman mentioned, and that looks like an excellent resource for getting a basic start!

+1 on Mainaman's link it looks really good. You could also check out bodybuilding.com - they have everything you could imagine in the realm of exercise plans, nutrition and the best of all a huge library of exercise demos. Here is the link to the exercise demo page: #1 Exercises Guide! Over 300+ Free Exercise Videos And Guides!.

They sell a lot of supplements so if you go to the main page click on the SuperSite tab not the Store Tab. Remember to take it slow, injury prevention is the key to longevity in strength training!

And speaking of supplements, you don't need them. The money is better spent on better FOOD!

I exercised using weights for over 20 years, including lots of fitness work, running rowing, stepper etc and found doing a good mix of weights and cardio far more beneficial.
Good advice from Utopian. Most personal trainers don't have a clue what they're doing. Read plenty then some more try out what you've read if you find that way of exercising doesn't suit you try something else.

Don't ever forget we are all different what works well for one wont work well for everybody but a good set of base exercises is a good foundation. I found no more that 5-6 sets worked well for me maxing out on the final 2 sets.

There is so much variety you need never get bored :)

good luck

ian

I started with free weights in my late 50s. I highly recommend this book here by Stuart McRobert. It will give you the proper form for doing the basic movements and tell you which exercises are safe and which can lead to injury. Free weights are a great way to build muscle and bone density. Exercise is as close as we'll ever come to the fountain of youth that Ponce De Leon was searching for.