New to strength training and would like some feedback
revolutiontruth
Posts: 88 Member
I have just recently started being intentional about getting in to shape. I need to lose weight and build strength. I have been walking pretty much daily for close to a month now and have got my average daily step count up from just over 5000 per day to over 14,000 steps a day. I didn't want to make too many changes at once so I haven't started strength training yet but I am ready to start. I am completely new to weight lifting and honestly don't have much upper body strength. I don't feel ready for free weights and thought I would start by using machines. This is the routine I thought about starting with for 4 weeks, and then possibly make some changes. I would really appreciate feedback or suggestions.
My plan is to do the following workout three days a week for four weeks
2 sets of 9 week one
2 sets of 10 week two
2 sets of 11 week three
2 sets of 12 week four
Leg Press
Chess Press
Seated Leg Curl
Shoulder Press
Lat Pull Down wide grip
Chest Flyes
Tricep Pushdowns
Bicep Curls Machine
Health info
Male, 39 239 lbs. I have lost 11 lbs in 20 days with 49 lbs to go.
My plan is to do the following workout three days a week for four weeks
2 sets of 9 week one
2 sets of 10 week two
2 sets of 11 week three
2 sets of 12 week four
Leg Press
Chess Press
Seated Leg Curl
Shoulder Press
Lat Pull Down wide grip
Chest Flyes
Tricep Pushdowns
Bicep Curls Machine
Health info
Male, 39 239 lbs. I have lost 11 lbs in 20 days with 49 lbs to go.
0
Replies
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revolutiontruth wrote: »I have just recently started being intentional about getting in to shape. I need to lose weight and build strength. I have been walking pretty much daily for close to a month now and have got my average daily step count up from just over 5000 per day to over 14,000 steps a day. I didn't want to make too many changes at once so I haven't started strength training yet but I am ready to start. I am completely new to weight lifting and honestly don't have much upper body strength. I don't feel ready for free weights and thought I would start by using machines. This is the routine I thought about starting with for 4 weeks, and then possibly make some changes. I would really appreciate feedback or suggestions.
My plan is to do the following workout three days a week for four weeks
2 sets of 9 week one
2 sets of 10 week two
2 sets of 11 week three
2 sets of 12 week four
Leg Press
Chess Press
Seated Leg Curl
Shoulder Press
Lat Pull Down wide grip
Chest Flyes
Tricep Pushdowns
Bicep Curls Machine
Health info
Male, 39 239 lbs. I have lost 11 lbs in 20 days with 49 lbs to go.
Are you assuming you're not strong enough for free weights? Or can you not lift a standard barbell which is approx. 45lbs?
It really comes down to what you're going to stick with. You have 3x/week full body routine...great start! You have progressive overload...even better! (adding a rep/week)
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I can lift a standard bar bell, but I don't think I'm strong enough and won't always have a partner to spot me. I'm also worried about keeping proper form and I think the machines may help with that.0
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I would highly encourage you to take a looks at "bigger leaner stronger" by mike Matthews. It is a fantastic program that will help you get your nutrition in place along with a great workout program to build strength and muscle. I am 47 and have lost 35 pounds of fat.. added 10 pounds of muscle going from 227 to 202. Best of luck on your journey and let me know if I can help in any way.0
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I mean, it's not awful but it's not something I would do unless that was the only equipment available on my cell block. But even then, I'd be much more inclined to raise the amount of weight lifted instead of increasing reps.
Not sure what "not ready for free weights" even means. Fairly certain it's not even a real thing.0 -
Personally, I think it's a great idea to start with the machines until you get familiar with the movement of each move. Once you feel comfortable with the machines, I would move to free weights. If you use dumbbells, you won't need a spotter really. Some gyms also have a free weight barbell on a track. These have little hooks on them that allow you to lock the barbell into a certain position at any height. This would allow you to do squats, lunges, chest press, etc without a spotter. Good luck!0
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and.. I completely agree with DavPul you will see much better results with more weight and less reps. You will see your strength increase much quicker. Reading the book I suggested will give you all the science and studies behind that process. If starting on machines makes you feel better that's fine but you will get more benefit from the free weights. However.. getting into the gym is the first step!!0
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I mean, it's not awful but it's not something I would do unless that was the only equipment available on my cell block. But even then, I'd be much more inclined to raise the amount of weight lifted instead of increasing reps.
Not sure what "not ready for free weights" even means. Fairly certain it's not even a real thing.
Progressive overload is still the key....whether he manipulates the amount of sets/reps/weight he is doing.
OP - again, if it's something you enjoy and will stick with, then more power too you! After the four weeks I would add 5-10 lbs to each lift and use the same progression as you did before.0 -
CasperNaegle wrote: »and.. I completely agree with DavPul you will see much better results with more weight and less reps. You will see your strength increase much quicker. Reading the book I suggested will give you all the science and studies behind that process. If starting on machines makes you feel better that's fine but you will get more benefit from the free weights. However.. getting into the gym is the first step!!
Not true....sorry but you can gain strength doing 1 rep or 12 reps....the weights will differ but you can and will get stronger following progressive overload principles.0 -
CasperNaegle wrote: »and.. I completely agree with DavPul you will see much better results with more weight and less reps. You will see your strength increase much quicker. Reading the book I suggested will give you all the science and studies behind that process. If starting on machines makes you feel better that's fine but you will get more benefit from the free weights. However.. getting into the gym is the first step!!
Not true....sorry but you can gain strength doing 1 rep or 12 reps....the weights will differ but you can and will get stronger following progressive overload principles.
Technically true, but.....most of the time when you get newbs following a rep scheme like that they aren't actually progressively overloading. They're just stopping at whatever random number of reps they told themselves to stop at before the set began. His way will have him doing 8 reps of a weight he could do 12 with about 80% of the time. If he follows his scheme he'll still progress, just slower than if he manipulated weight instead of reps. It's not always true but it usually is.0 -
Thanks for the feedback. I'm not in a huge hurry to gain a lot of strength or bulk up. Weight loss and a general improvement in fitness and endurance is my primary goal.0
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CasperNaegle wrote: »and.. I completely agree with DavPul you will see much better results with more weight and less reps. You will see your strength increase much quicker. Reading the book I suggested will give you all the science and studies behind that process. If starting on machines makes you feel better that's fine but you will get more benefit from the free weights. However.. getting into the gym is the first step!!
Not true....sorry but you can gain strength doing 1 rep or 12 reps....the weights will differ but you can and will get stronger following progressive overload principles.
Technically true, but.....most of the time when you get newbs following a rep scheme like that they aren't actually progressively overloading. They're just stopping at whatever random number of reps they told themselves to stop at before the set began. His way will have him doing 8 reps of a weight he could do 12 with about 80% of the time. If he follows his scheme he'll still progress, just slower than if he manipulated weight instead of reps. It's not always true but it usually is.
I agree with you, I would also like to point out that he plans on using machines to start out with. The types of "lifts" and weight he will be moving aren't conducive to a 3-5 rep scheme like another gentlemen was making reference to.
Once OP would get comfortable switching to a barbell program like Starting Strength, then I would highly recommend staying with that type of rep scheme for building strength.
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I did the same thing when I started but it wasn't complete enough for me. I have a ruptured disk to contend with so lifting heavy was never going to work.
Machines also seemed to create additional problems. A friend recommended Body Beast from Beach Body, the p90x crowd. It's a weight program that is high rep low weight and you can start with 10, 15, & 20 lb dumbbells and one of those exercise balls.
Get your form down and build over time. In three months I tripled my starting weight, improved my form tremendously and have avoided any injuries so far. It's worth the small money and you can start at home for very little money. I love the results and with tracking my food and macros it's been an exciting journey.0 -
revolutiontruth wrote: »Thanks for the feedback. I'm not in a huge hurry to gain a lot of strength or bulk up. Weight loss and a general improvement in fitness and endurance is my primary goal.
OP - Stick with your plan for a couple of cycles. If you're able to do the reps with ease there isn't anything wrong with going up 5lbs in weight. It's going to be trial and error using machines. You don't have a true 1-rep max using a machine like you do with using a barbell.
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Don't forget about your diet it's honestly more critical than anything you do in the gym. I agree with jmule that overload is important to progress. Won't get into an argument over the best way to do that.. If you are exercising and getting your calories in order you will see benefit.. Good luck!0
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OP - Stick with your plan for a couple of cycles. If you're able to do the reps with ease there isn't anything wrong with going up 5lbs in weight. It's going to be trial and error using machines. You don't have a true 1-rep max using a machine like you do with using a barbell.
It's a great plan if you don't want to make gains or improve at all. If you want to work out three days a week break it into, day one - chest shoulders and triceps day two back and biceps day three legs. Pick three exercises per body part and and do three sets. Thats 27 sets day one and 18sets day two and three. Try to do ten reps per set. Adjust the weight so that the 9th rep should be hard and the 10th almost impossible. Once you think you can hit an 11th or 12th rep add weight. The more muscle you put on the easier the fat comes off.
Good luck0 -
I lost 90lbs while lifting. My first year i weighed 285, couldn't bench more than 140 and had really no muscle as i hadn't lifted in a very long time. I didn't focus on my diet my first year and lost 25lbs just from lifting (and gained alot of muscle). When i focused on my diet, i lost 65lbs in the next 6-7 months. So keep in mind how important diet is.
don't use machines that much, Using free weights promotes equal growth (so your dominate hand doesn't take over like it would on machines, which i think is important when starting out)
2 sets of 9 is far too few. You need more time under tension than what what provides. You should get 40-50 reps per excercise (eg: 5 sets of 10, 4 sets of 12, 6 sets of 8) if you're doing higher rep #s, or you should do many sets of low reps if you're going for strength (eg: 6 sets of 2-4 reps).
if you're going to do an "all body workout" you need to spend quite a bit of time, so look into super setting to make it quicker. You can do abs after doing curls. You can do shoulders after leg press, etc... since those muscles aren't related you can do one while you're 'resting' on the other.
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OP - Stick with your plan for a couple of cycles. If you're able to do the reps with ease there isn't anything wrong with going up 5lbs in weight. It's going to be trial and error using machines. You don't have a true 1-rep max using a machine like you do with using a barbell.
It's a great plan if you don't want to make gains or improve at all. If you want to work out three days a week break it into, day one - chest shoulders and triceps day two back and biceps day three legs. Pick three exercises per body part and and do three sets. Thats 27 sets day one and 18sets day two and three. Try to do ten reps per set. Adjust the weight so that the 9th rep should be hard and the 10th almost impossible. Once you think you can hit an 11th or 12th rep add weight. The more muscle you put on the easier the fat comes off.
Good luck
OP - Please ignore this post....this is what we call "Bro-Science"
3x week / full body routine like you have listed will work great for you. Also, calorie deficit determines your weight loss not the amount of muscle you have. Secondly, as you get learner (more muscle/less fat) it becmes HARDER to lose fat, not easier.........0 -
Thank you jmule. I have been hesitant to even start weight lifting because I didn't know where to start. It sounds like my plan is at least a good starting point and once lifting weights becomes part of my routine I can make the switch to free weights and make other changes as needed. Counting calories has been key in my weight loss so far. I'm going to keep that up but probably adjust them up on the days I lift0
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revolutiontruth wrote: »Thank you jmule. I have been hesitant to even start weight lifting because I didn't know where to start. It sounds like my plan is at least a good starting point and once lifting weights becomes part of my routine I can make the switch to free weights and make other changes as needed. Counting calories has been key in my weight loss so far. I'm going to keep that up but probably adjust them up on the days I lift
i know exactly how you feel, man. the more information i accumulate, the more convinced i am that i've GOTTA be doing it wrong.
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revolutiontruth wrote: »Thank you jmule. I have been hesitant to even start weight lifting because I didn't know where to start. It sounds like my plan is at least a good starting point and once lifting weights becomes part of my routine I can make the switch to free weights and make other changes as needed. Counting calories has been key in my weight loss so far. I'm going to keep that up but probably adjust them up on the days I lift
Glad I could be of help! Great job with your weight loss thus far! Also, don't be afraid to start adding back 100-200 calories / day when you start working out regularly. You need to fuel your workouts and you will and should continue to lose at the same rate.0 -
When you have some free time, I'd highly recommend you read this article. This would be a great program for you to start with once your comfortable using a barbell. Oh and Casey Butt has his Ph. D so he's no slouch......
http://weightrainer.net/training/beginners.html0 -
Secondly, as you get learner (more muscle/less fat) it becmes HARDER to lose fat, not easier.........
Yes because more muscle does not have a higher metabolic rate. I like the Bro science term. It is used by small guys referring to the bigger guys. I can tell by you avi you have the muscle game all figured out, good luck OP-2 -
And then when you have even MORE free time........read through this......
http://weightrainer.net/training/rules.html0 -
Yes because more muscle does not have a higher metabolic rate. I like the Bro science term. It is used by small guys referring to the bigger guys. I can tell by you avi you have the muscle game all figured out, good luck OP
1 lb muscle = 6 cals
1 lb fat = 4 cals
It's not as large as you think. You and I clearly have different goals. Thanks for the childish insults though.0 -
Yes because more muscle does not have a higher metabolic rate. I like the Bro science term. It is used by small guys referring to the bigger guys. I can tell by you avi you have the muscle game all figured out, good luck OP
1 lb muscle = 6 cals
1 lb fat = 4 cals
It's not as large as you think. You and I clearly have different goals. Thanks for the childish insults though.
when you say it's not as large as you think, that actually is 50% more. Which sounds substantial to me.0 -
Yes because more muscle does not have a higher metabolic rate. I like the Bro science term. It is used by small guys referring to the bigger guys. I can tell by you avi you have the muscle game all figured out, good luck OP
1 lb muscle = 6 cals
1 lb fat = 4 cals
It's not as large as you think. You and I clearly have different goals. Thanks for the childish insults though.
when you say it's not as large as you think, that actually is 50% more. Which sounds substantial to me.
As a natural you will be lucky to add an additional 30lbs of muscle in your lifetime....that equats to only a 60 calorie difference.........sooooo no it's not substantial......0 -
I just broke out into loud laughter while by myself in a restaurant after reading this post. I'm still laughing so hard that I can barely use my keyboard to type this. Anybody want to know why?OP - Stick with your plan for a couple of cycles. If you're able to do the reps with ease there isn't anything wrong with going up 5lbs in weight. It's going to be trial and error using machines. You don't have a true 1-rep max using a machine like you do with using a barbell.
It's a great plan if you don't want to make gains or improve at all. If you want to work out three days a week break it into, day one - chest shoulders and triceps day two back and biceps day three legs. Pick three exercises per body part and and do three sets. Thats 27 sets day one and 18sets day two and three. Try to do ten reps per set. Adjust the weight so that the 9th rep should be hard and the 10th almost impossible. Once you think you can hit an 11th or 12th rep add weight. The more muscle you put on the easier the fat comes off.
Good luckbecause this is EXACTLY the way I got bigger and stronger when I started out 20 years ago and it's much closer to the scheme I currently use than all the 5x5orDie stuff that pervades MFP. But woe unto him that dare ever suggest it in these forums. We might get a full page of posts blasting this post.
Prepare for death, new forum poster, prepare for death
Not even joking, I have tears streaming from my eyes right now.
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I just broke out into loud laughter while by myself in a restaurant after reading this post. I'm still laughing so hard that I can barely use my keyboard to type this. Anybody want to know why?OP - Stick with your plan for a couple of cycles. If you're able to do the reps with ease there isn't anything wrong with going up 5lbs in weight. It's going to be trial and error using machines. You don't have a true 1-rep max using a machine like you do with using a barbell.
It's a great plan if you don't want to make gains or improve at all. If you want to work out three days a week break it into, day one - chest shoulders and triceps day two back and biceps day three legs. Pick three exercises per body part and and do three sets. Thats 27 sets day one and 18sets day two and three. Try to do ten reps per set. Adjust the weight so that the 9th rep should be hard and the 10th almost impossible. Once you think you can hit an 11th or 12th rep add weight. The more muscle you put on the easier the fat comes off.
Good luckbecause this is EXACTLY the way I got bigger and stronger when I started out 20 years ago and it's much closer to the scheme I currently use than all the 5x5orDie stuff that pervades MFP. But woe unto him that dare ever suggest it in these forums. We might get a full page of posts blasting this post.
Prepare for death, new forum poster, prepare for death
Not even joking, I have tears streaming from my eyes right now.
I think I only mentioned Starting Strength as one option.....and I do believe the links I posted refute people's mantra of body part splits. I'm not a 5x5 or Die guy even though I've made significant gains from it.........
I would recommend re-reading his goals....it might help see he's not looking for splits/rep ranges/Max%/etc.... he wants to lift and slowly get stronger. His program will work for that..... point blank.0 -
I just broke out into loud laughter while by myself in a restaurant after reading this post. I'm still laughing so hard that I can barely use my keyboard to type this. Anybody want to know why?OP - Stick with your plan for a couple of cycles. If you're able to do the reps with ease there isn't anything wrong with going up 5lbs in weight. It's going to be trial and error using machines. You don't have a true 1-rep max using a machine like you do with using a barbell.
It's a great plan if you don't want to make gains or improve at all. If you want to work out three days a week break it into, day one - chest shoulders and triceps day two back and biceps day three legs. Pick three exercises per body part and and do three sets. Thats 27 sets day one and 18sets day two and three. Try to do ten reps per set. Adjust the weight so that the 9th rep should be hard and the 10th almost impossible. Once you think you can hit an 11th or 12th rep add weight. The more muscle you put on the easier the fat comes off.
Good luckbecause this is EXACTLY the way I got bigger and stronger when I started out 20 years ago and it's much closer to the scheme I currently use than all the 5x5orDie stuff that pervades MFP. But woe unto him that dare ever suggest it in these forums. We might get a full page of posts blasting this post.
Prepare for death, new forum poster, prepare for death
Not even joking, I have tears streaming from my eyes right now.
I think I only mentioned Starting Strength as one option.....and I do believe the links I posted refute people's mantra of body part splits. I'm not a 5x5 or Die guy even though I've made significant gains from it.........
I would recommend re-reading his goals....it might help see he's not looking for splits/rep ranges/Max%/etc.... he wants to lift and slowly get stronger. His program will work for that..... point blank.
I'm not talking about you or your post specifically. It's a forum thing that's been going on for years. I gave up on that battle years ago.
VIVE LE 5X5!!! LONG LIVE 5/3/1!!!0 -
I just broke out into loud laughter while by myself in a restaurant after reading this post. I'm still laughing so hard that I can barely use my keyboard to type this. Anybody want to know why?OP - Stick with your plan for a couple of cycles. If you're able to do the reps with ease there isn't anything wrong with going up 5lbs in weight. It's going to be trial and error using machines. You don't have a true 1-rep max using a machine like you do with using a barbell.
It's a great plan if you don't want to make gains or improve at all. If you want to work out three days a week break it into, day one - chest shoulders and triceps day two back and biceps day three legs. Pick three exercises per body part and and do three sets. Thats 27 sets day one and 18sets day two and three. Try to do ten reps per set. Adjust the weight so that the 9th rep should be hard and the 10th almost impossible. Once you think you can hit an 11th or 12th rep add weight. The more muscle you put on the easier the fat comes off.
Good luckbecause this is EXACTLY the way I got bigger and stronger when I started out 20 years ago and it's much closer to the scheme I currently use than all the 5x5orDie stuff that pervades MFP. But woe unto him that dare ever suggest it in these forums. We might get a full page of posts blasting this post.
Prepare for death, new forum poster, prepare for death
Not even joking, I have tears streaming from my eyes right now.
I think I only mentioned Starting Strength as one option.....and I do believe the links I posted refute people's mantra of body part splits. I'm not a 5x5 or Die guy even though I've made significant gains from it.........
I would recommend re-reading his goals....it might help see he's not looking for splits/rep ranges/Max%/etc.... he wants to lift and slowly get stronger. His program will work for that..... point blank.
I'm not talking about you or your post specifically. It's a forum thing that's been going on for years. I gave up on that battle years ago.
VIVE LE 5X5!!! LONG LIVE 5/3/1!!!
In fairness to many...they are simply regurgitating what was spewed to them.......it more than likely worked....so that is all they "know" to recommend......
Yes, it's very sad.....0
This discussion has been closed.
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