Sample Lifting Routine?

JustFindingMe
JustFindingMe Posts: 390 Member
in Fitness and Exercise
I purchased a weight set and workout mat and have been researching on bodybuilding.com for lifts and excersizes to do. Its a little overwhelming because I have yet to find a beginners workout. What are your favorite and most effective, muscle building moves?
I have been doing 3 x6 and 1-12 for the 3 I have learned so far. Any input would really help me out!

Thanks!

Replies

  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Could you be more specific about what sort of weights/equipment you have? e.g. barbell? dumbells? various weights? adjustable weight?

    In terms of the best 'muscle building moves', then these would be compound lifts: squats, deadlifts, bench press, over head press.

    Note that beyond perhaps a small amount of newbie gain, you will need to eat at a calorie surplus in order to build muscle.
  • azrubael
    azrubael Posts: 65 Member
    Stronglifts or starting strength are my favorite beginner lifting programs. Take a google gander at them and they will keep you rolling along nicely for a good while.
  • DR2501
    DR2501 Posts: 661 Member
    Or try New Rules of Lifting for Women, or Strong Curves - female focussed strength training routines.

    FYI bodybuilding.com does have a specific beginners program, but it relies on equipment normally found in a gym so stick to either the two mentioned above or the two the poster above me suggested :smile:
  • JustFindingMe
    JustFindingMe Posts: 390 Member
    Ive got 10 and 20 lb dumbells and weight bench with barbells with a good amount of interchangeable weights for the bars. It has the leg extension bar at the end of it. Excuse me for not knowing the names yet! :smile:
  • Ali_momof2
    Ali_momof2 Posts: 478 Member
    I have been doing New rules of lifting for women. Its starts you out as a complete newbie & and explains things well enough. Anything I find confusing I look up a video of the exercise, but I'm a visual learner. I don't follow the diet plan that is in the book though simply because there are items in the recipes I don't like. The book has been very helpful with understanding lifting & fitness althogether. It only cost me $10.00 on the kindle too which was nice.
  • Stage14
    Stage14 Posts: 1,046 Member
    I highly recommend StrongLifts 5x5. NROLFW is aLos a great beginner program, but it uses a lot of extra equipment like a Swiss ball, pulleY machines, etc. Stronglifts just needs a barbell, bench, and rack. Dumbells are helpful at first if you're a total novice like I was and need to work up to the empty bar.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    Here is a good summary for SL 5x5
  • ValGogo
    ValGogo Posts: 2,168 Member
    Barbell Row: 65 lbs (but if you have a power rack you can start with the bar by placing it on the bars set at a low level and pulling from the rack rather than the floor -- think about where the bar would be height wise if it had 45 lb plates on and that is the highest point you should set it at. This is my own recommendation

    Brilliant! I was wondering why it seemed I had to bend over so much. (DUH!!!)
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    Since you don't have a power rack, but do have a barbell, learn how deadlift.

    http://stronglifts.com/how-to-deadlift-with-proper-technique/

    The DL and the squat will give you the most bang for your buck.. or time.

    You can goblet squat, or Bulgarian split squat since you do have dumbells.

    Just do the Strong lifts workouts A and B, and sub the dumbells for the barbell when you need a power rack.
  • JustFindingMe
    JustFindingMe Posts: 390 Member
    Thank you!!!! Good info - I'm well on my way now :happy:

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