weight training, where to start

lindsayvernon

I am wanting to start lifing heavy. I've been trying to get myself prepared properly so I don't cause myself any injuries. I've recently picked up a copy of Starting Strength and I've thumbed through it. I'm planning on sitting down with it this weekend. My question is really about how much weight should you start out with. I have been doing HIIT 3-4 times a week, and within that I have been doing some small weight training (depends on who is running the class on the day as to what type of exercises we get to do). I don't want to get to the gym and grab a weight that is completely out of my range and cause DOMS (I seem to suffer from that in a big way). I'm sure it's more of a trial and error but any suggestions on how to choose where to start would be greatly appreciated.

Flex382

DOMS is not just from heavy weight. Its Delayed on Muscle Soreniess. You should start with sets of 3 between 12-15 reps. If you hit 15 reps then go up in weight the next set or slow down your reps. Since your new at it I would do a 3 or 4 day spilt. Push muscles chest, tris, shoudlers one day then the next pull back and bis, and the next day legs quads, hams, glutes, calves

SezxyStef

I do SL 5x5 his suggestion is start with an empty bar if you are new to Weights.

SL and SS are easy programs.

SL you do 2 workouts alternating everyother day, adding 5lbs to each lift on a new day except DL which is 10lbs.

workout 1 Squats 5x5, Bench press 5x5 and Rows 5x5
workout 2 Squats 5x5, Overhead Press 5x5 and Deadlift 1x5

No need to overcomplicate it with push pull and split right now.

As for DOMS fact of lifting if you are using muscles in a new way. I have personally never had them from lifting.

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
This group has a lot of information if you want to visit.

Flex382

Great job for ur loss. But to build a body you want to work from the inside out and 5x5 doesnt do that. push pull legs is the simplist way to go for newbies. but thats my opinion. 3 years of training and 2 years as a PT

SezxyStef

Sorry not meaning to insult u. Great job for ur loss. But to build a body you want to work from the inside out and 5x5 doesnt do that. push pull legs is the simplist way to go for newbies. but thats my opinion. 3 years of training and 2 years as a PT

Fine but this is a new lifter who needs to get familiar with Weight training. It doesn't need to be over complicated.
Most people who have never lifted don't even know what push/pull means or what a split it.


To the OP check out that group I gave you the link and continue reading SS. Join the group if you want support and help along with ETP(Eat train Progress) with Sara and Sidesteel great bunch of people there even if you just read the information posted.

As I said SL says start with the empty bar ( I didn't personally as I was not new to lifting) but that is his suggestion. I like SL because it is a simple program, doesn't take lots of time to do (max 45mins 3x a week) and the progression I have seen in my strenght and inches lost is so amazing. I love being strong and the changes in my body just from lifting.

ETA: there are lots of form videos online to watch with links in the group I mentioned. Get your form down and work on progressing the weight up to build the strength.

BTW my arms are quite firm...I bench 105lbs and OHP 80 and Row 120

Flex382

Great job for ur loss. But to build a body you want to work from the inside out and 5x5 doesnt do that. push pull legs is the simplist way to go for newbies. but thats my opinion. 3 years of training and 2 years as a PT

Fine but this is a new lifter who needs to get familiar with Weight training. It doesn't need to be over complicated.
Most people who have never lifted don't even know what push/pull means or what a split it.


To the OP check out that group I gave you the link and continue reading SS. Join the group if you want support and help along with ETP(Eat train Progress) with Sara and Sidesteel great bunch of people there even if you just read the information posted.

As I said SL says start with the empty bar ( I didn't personally as I was not new to lifting) but that is his suggestion. I like SL because it is a simple program, doesn't take lots of time to do (max 45mins 3x a week) and the progression I have seen in my strenght and inches lost is so amazing. I love being strong and the changes in my body just from lifting.

ETA: there are lots of form videos online to watch with links in the group I mentioned. Get your form down and work on progressing the weight up to build the strength.

BTW my arms are quite firm...I bench 105lbs and OHP 80 and Row 120

It ok about ur arms dont have to explain them to my your. BF proves all

saudade88

http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/ - think you should read this. it has everything covered.

psuLemon

Great job for ur loss. But to build a body you want to work from the inside out and 5x5 doesnt do that. push pull legs is the simplist way to go for newbies. but thats my opinion. 3 years of training and 2 years as a PT

Fine but this is a new lifter who needs to get familiar with Weight training. It doesn't need to be over complicated.
Most people who have never lifted don't even know what push/pull means or what a split it.


To the OP check out that group I gave you the link and continue reading SS. Join the group if you want support and help along with ETP(Eat train Progress) with Sara and Sidesteel great bunch of people there even if you just read the information posted.

As I said SL says start with the empty bar ( I didn't personally as I was not new to lifting) but that is his suggestion. I like SL because it is a simple program, doesn't take lots of time to do (max 45mins 3x a week) and the progression I have seen in my strenght and inches lost is so amazing. I love being strong and the changes in my body just from lifting.

ETA: there are lots of form videos online to watch with links in the group I mentioned. Get your form down and work on progressing the weight up to build the strength.

BTW my arms are quite firm...I bench 105lbs and OHP 80 and Row 120

It ok about ur arms dont have to explain them to my your. BF proves all

And body fat is lowered through diet. You can get lean and toned arms without doing tons of bicep curls and tricep extensions. It just requires your body fat to be lowered to a point that would allow it. It's just like you don't need to work your abs to get a six pack. Heck, I know many people who have six packs who got it with only compound lifting and diet. If you do your lifts correctly, you will work multiple areas.

Personally, starting strength, new rules of lifting for women or strong lift are good routines to start with. You can also go to bodybuild.com as they have few routines or even youtube.

Flex382

I dont do abs. when i cut for show they r there. and far and bf u can lower it your get lean not tone. tone comes from lifting and lifting right

ILiftHeavyAcrylics

The book will tell you. I did Stronglifts which is very similar and it has you start with the empty bar for most things. Deadlift was the exception because you have to have plates on the bar for it. I started it with 65 lbs.

Expect major DOMS when you start. You can help it along by stretching plenty and eating enough protein, but you're still going to be very sore for a bit. Mine lasted about 3 weeks. Don't stop and start over after it passes or you'll just keep having it. As long as you can complete the movement properly just work through the soreness. Exercise actually helps mine quite a bit. Another thing you can do is get a DVD or some YouTube videos and do some light pilates or yoga to stretch everything out the morning after you lift.

lindsayvernon

Thanks everyone for the responses, all very helpful.

To note, I have done weights in the past but nothing extremely heavy. I'm really about proper technique and hoping to progress without doing myself an injury. I know I will have to up my protein when I start lifting, does this also mean that I should really start concentrating on all my macros as well? At the moment I'm eating within my calories and slowly losing, but I really wanted to start lifting to gain strength and tone. I want to lose body fat as well and have read that lifing heavy is a great way to do that.

NicNac86

http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/ - think you should read this. it has everything covered.

That site is BRILLIANT! I've been wondering where to start and this told me everything I needed to know. Thanks for sharing it! :flowerforyou:

geebusuk

Definitely start light - you can always move up in bigger increments if you find it easy
As you're doing squat 3x a week and other workouts every other session, you should quickly get to the point that you're pushing yourself.

Macros are definitely important to get the most out of it.
When starting out it seems you can get away with more.
I would keep protein high when losing weight regardless of lifting personally - to try and help stop muscle being lost.

Personally, I'm liking the lean gains style approach - you eat more on exercise days and less on 'rest' days.
http://rippedbody.jp/2011/10/08/leangains-intermittent-fasting-guide-how-to-do-it-by-yourself/

psuLemon

Thanks everyone for the responses, all very helpful.

To note, I have done weights in the past but nothing extremely heavy. I'm really about proper technique and hoping to progress without doing myself an injury. I know I will have to up my protein when I start lifting, does this also mean that I should really start concentrating on all my macros as well? At the moment I'm eating within my calories and slowly losing, but I really wanted to start lifting to gain strength and tone. I want to lose body fat as well and have read that lifing heavy is a great way to do that.

Generally, you need to get 1g of protein per lb of lean body mass.. you should also aim for .35g of fat per lb of lean body mass and the rest is carbs.

psuLemon

I dont do abs. when i cut for show they r there. and far and bf u can lower it your get lean not tone. tone comes from lifting and lifting right

Define lift right because there are hundreds of programs that produce results.

Personally, I do at home workout programs like body beast and p90x but when I do the gym, I prefer upper/lower splits with concentration on compound moves.

ndj1979

I would say learn compound movements - deadlifts, squats, overhead press, pull up/chin up/rows/bench press etc and then incorporate these into a three day total body work out..

if you are already familiar with lifting, then maybe you could do a four day upper/lower split...upper on monday; lower on tuesday; rest/cardio/abs wens; upper thurs; and lower friday with saturday and sunday off...

as far as rep range ..I would say more in the four set range at 8-10...

geebusuk

http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/ - think you should read this. it has everything covered.

I was rather sceptical of something claiming to be an 'ultimate routine', but actually there's loads of good advice in there.
However, having just been reading through it a bit, so far it does also agree with starting strength - for instance starting out on 3 days a week doing a complete body workout.

mank32

:blushing: creeper tagged

BenjaminMFP88

DOMS is not just from heavy weight. Its Delayed on Muscle Soreniess. You should start with sets of 3 between 12-15 reps. If you hit 15 reps then go up in weight the next set or slow down your reps. Since your new at it I would do a 3 or 4 day spilt. Push muscles chest, tris, shoudlers one day then the next pull back and bis, and the next day legs quads, hams, glutes, calves

I agree with this but will add 2 things. First is that you will get DOMS, and it will suck at first. But it gets better down the road. Someday, you may actually love it, I know I do.

Second would be that I would highly recommend hitting as many compound movements as possible and avoid the more isolated movements. Use freeweights as much as possible.

samkelly89

I downloaded the body space app (free) and choose the jamie eason program. I love it soooo much and it is incredibly helpful. If you want check it out! Or if you have any other questions or want to friend me go ahead I'm just finished with her week 3 of a 12 week program and I was pretty new to lifting at least consistantly with a plan.

tigersword

Great job for ur loss. But to build a body you want to work from the inside out and 5x5 doesnt do that. push pull legs is the simplist way to go for newbies. but thats my opinion. 3 years of training and 2 years as a PT

FALSE

A full body routine is way more effective for a beginner, due to much faster recovery abilities lends to a much higher volume. Splits are unnecessary until you get an intermediate lifting level, which usually takes a few years.

There's a reason all the reputable beginner programs are full body routines.

SezxyStef

DOMS is not just from heavy weight. Its Delayed on Muscle Soreniess. You should start with sets of 3 between 12-15 reps. If you hit 15 reps then go up in weight the next set or slow down your reps. Since your new at it I would do a 3 or 4 day spilt. Push muscles chest, tris, shoudlers one day then the next pull back and bis, and the next day legs quads, hams, glutes, calves

I agree with this but will add 2 things. First is that you will get DOMS, and it will suck at first. But it gets better down the road. Someday, you may actually love it, I know I do.

Second would be that I would highly recommend hitting as many compound movements as possible and avoid the more isolated movements. Use freeweights as much as possible.

I have to disagree about DOMS...since I started lifting I have never had DOMS...not once.

I have consistently gone up in weights and prior to a leg injury was a the following levels

BP 105
OHP 80
Rows 120
DL 185
Squat 140

mheebner

I have to disagree about DOMS...since I started lifting I have never had DOMS...not once.

I have consistently gone up in weights and prior to a leg injury was a the following levels

BP 105
OHP 80
Rows 120
DL 185
Squat 140

Then you have missed out on one of the best things about lifting.....just kidding -kind of. For most people DOMS is a fact for the first few workouts, and it can suck big time. After you continue with your program it will happen less and less. Then occasionally you will feel DOMS only after really pushing yourself in a particular workout. Usually it is then that you truly miss that feeling

loriq41

bump

geebusuk

It's rare I got DOMS and it's only for the first couple of weeks maximum.
Not just from weights; when I've done an 'exercise class' that I haven't done before, I'll generally get it.

Some years ago I seemed to manage to do some different hardcore leg work before going holiday (last minute 'must make an effort' stuff no doubt), then could barely walk up stairs for the first few days of the holiday.

Being a bit perverse in some manners, I kinda like it these days - maybe because it's a sign that I've been working hard etc.

SezxyStef

It's rare I got DOMS and it's only for the first couple of weeks maximum.
Not just from weights; when I've done an 'exercise class' that I haven't done before, I'll generally get it.

Some years ago I seemed to manage to do some different hardcore leg work before going holiday (last minute 'must make an effort' stuff no doubt), then could barely walk up stairs for the first few days of the holiday.

Being a bit perverse in some manners, I kinda like it these days - maybe because it's a sign that I've been working hard etc.

Haha...last time I got DOMS was because of too much Dancing in high heals...

I suspect the reason I haven't gotten doms from weight lifting is due to the fact I was doing body weight training prior to that.

bonjalandoni

Full body routine 2-3x (3 recommended) a week for beginners is optimal. Focus more on form first prior to any other progression. Knowing the proper way to lift is more important than lifting heavy weights the wrong way.

cingle87

RE doms, I only get it now when I have a lay off from working my usual weekly routine, I had to take 10 days off due to illness and work shifts and I went back and PB my squat and leg press, needless to say Im only just getting over it 2 days laters. Its part of the journey of becoming a lifter and a badge of honour, it will pass.