Today will be my first time lifting, what should I start with and focus on and how often?

Killmenext

Hello all,
I have been paying for a membership to Anytime Fitness for over 2 years now, and have only went about 4 times, and it was to use the elliptical. Now that I lost near 100lbs, I am needing to start lifting. What should I start with, what should I focus on, and how often?

I am looking to mostly get a bit of arm and shoulder as well as chest muscle, and working on leaning out so I can try and have a decent stomach. I heard that overall full body lifting is good for burning calories as well though. Being it will be my first time, I am guessing I should hit it easy the first few times? What exercises should I focus on, considering I don't really know what I am doing?

Thanks!

BlueBombers

Compound lifts for sure.

cw106

ask a professional at your gym.

jgnatca

Use the machines to learn form. Important are speed (slow), reps (enough to make your muscles cry "uncle", but not to the point of being shaky. Start at 10-12), and weight (enough to make your muscles cry "uncle" at about 10-12). Also, take longer to bring down the weight (twice as long) as take it up. Three times the workout that way.

dbmata

Machines won't help you learn form. 10-12 rep ranges are for maximizing hypertrophy. In fact, there is a whole lot wrong with jgn's post. Boy oh boy.

Ok, @killmenext
Figure out what you want. Want to be fappin in the gym for months with nothing going on as far as improvement? Do the jgn thing. Want to be productive?

Look at something like Starting Strength of Stronglifts.
Learn form, I'd go so far as advise that you hire a trainer to teach you proper form for high bar back squat (Unless you're very limber for a low bar.), form for conventional DL, and form for a powerlifting bench press.

Run the protocol and add in some additional work such as:
dips
push ups
box/bench step ups
lunges
shoulder cycles (lat raise, delt flye, rear delt raise)
core work

Do the SL or SS program as described, and the accessory stuff until failure per set. You'll sweat, you might puke, you might bleed. You'll get results if you stay consistent.

Killmenext

Sounds good to me. Appreciate the info!

marylynndrake

I highly recommend Stronglifts 5x5. There is clear guidance and structure and you have a plan. And an app for tracking your progress. I also signed up for daily emails from Mehdi which are really great. I've done the program for about 10 weeks and I am satisfied with how I am feeling and looking! Lots of MFP guidance on this- search the forums/ groups.

quellybelly

+1 for Stronglifts. It's an easy to follow program for beginner lifters and there's also a phone app to help you track your progress. Make sure you learn proper form before adding weight!

Here's a good Stronglifts summary thread. Not sure if this link will still work with all the forum updates, but if not just do a search:
http://community.myfitnesspal.com/en/discussion/560459

Live_To_Win

Keep it simple and effective. Stronglifts 5x5. Website and App available, your pace and full body compound lifts

JustinAnimal

Avoid this first-timer no-no: STAY OFF THE MACHINES! You're in the perfect place to form good habits, such as good form while lifting and using only free weights. Free weights will give your whole body a much better workout, especially when you're forced to stabilize your core while doing various lifts.

As others have said, do COMPOUND lifts that work multiple muscle groups, which will give you a better overall burn, tone, workout, etc. Better long-term benefit if you go this route, plus real-world strength (not just rockin' guns... but you'll get those, too).

I don't know if I fully recommend stronglifts for beginners, but I'm a big believer in doing squats OFTEN. I do them every workout, but it's fine if you do every other workout. But do SQUATS! They increase testosterone, which will help build muscle more quickly, and they work your largest muscle group (legs and core). I would look through stronglifts 5x5, new rules, and any other programs you might be interested just to give you some ideas for various lifts and combinations of lifts (for like an A-day, B-day type schedule).

JustinAnimal

StrongLifts:

A-day - squat, bench press, barbell row
B-day - squat, deadlift, overhead press

These are some great beginner lifts.