Newbie weight lifter needs help!

PlayBall5
PlayBall5 Posts: 125
in Fitness and Exercise
Hello body builders. I have officially caught the addiction of lifting weights and there is no turning back now. I have been lifting for a couple of months now and I am pretty sure I am doing it wrong because I am not seeing the results which I want. I am looking for some MFP friends that will mentor me and help me come up with a lifting program. Currently I am just showing up to the gym and doing whatever. When I leave I feel like I have worked out but I am sure if I can get some help I will not only feel like I have worked out but look like I have as well. PLEASE ADD ME IF YOU ARE WILLING TO BE MY FRIEND AND HELP ME OUT. Guys and Gals welcome.

Replies

  • Morgaath
    Morgaath Posts: 679 Member
    Because folks will ask:
    What is your goal?
    Which is more important to you? Size, or strength
    What are you currently doing?

    And check out Fitocracy, which is free, and designed for fitness, with lots of groups dedicated to all various types of fitness.
  • vorgas
    vorgas Posts: 741 Member
    General advice for beginners: Stronglifts 5x5 or Starting Strength. Hard to go wrong with either of those.
  • norcalskater
    norcalskater Posts: 194 Member
    If you are just doing whatever without being organized that could be a problem. Sometimes it's good to do that in the beginning as a newbie but it's time to get down to focusing on one area at a time. It also takes a good while before you see noticeable results. Dedicate a day to legs, a day to chest, and a day to arms. You will have to do research on what lifts best suite your goals. But when you go into the gym try to focus each particular day on a certain set of muscle groups. Don't go from a leg machine, to the bench press, then to an ab machine. Dedicate the whole 30-40 minutes to just leg exercises or just chest and shoulder exercises, arms, ect.

    Leg day:
    -Squats
    4 sets - 6-12 reps
    -Calf Raises
    4 sets - 6-12 reps

    Chest Day
    -Bench press
    4 sets - 6-12 reps
    -Incline dumbell Press
    4 sets - 6-12 reps
    -Military Press
    4 sets - 6-12 reps

    Arm Day:
    -Barbell Curls
    4 sets - 6-12 reps
    -Skull Crushers
    4 sets - 6-12 reps
    -Band Curl
    4 sets - 6-12 reps

    A plan like this would be really good for you. Not necessarily doing everything I listed but with similar structure. On all lifts find a weight that you can do at least 6 reps with but no more than 12. Once you can do 12 reps consistently on a lift it's time to raise the weight and repeat.
  • Morgaath
    Morgaath Posts: 679 Member
    StrongLifts 5×5 - http://stronglifts.com/5x5/
    Keep in mind that is 5sets of 5reps at working weight, and a couple of sets of 5reps at lower weights to warm up the muscles and get form.
    For example my squats yesterday were 1x95x5, 1x125x5, 5x150x5

    If when you are done with the routine and feel you want to do some more, then you do some thing that targets a body part or two, mostly keeping to the 5x5 rule. For example pull ups. When you can do more then 5x5, add some weight.

    Just recently started this, and in the process moving over from machines to free weights, and it is working so far.

    And like i suggested earlier https://www.fitocracy.com
    The "Over 40" is currently running a month long virtual powerlifting meet, using Wilks scores (currently I have a 167...not that I really understand that) which allows different sizes and workouts to compete more or less fairly against each other.
    Week before that I was challenged to a dual by one of the other members to see who could log the most pushups in a week.

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