Weight Training - Beg

betaleonis

I've recently started weight training. Any advice for what I should be doing?

Currently I've done this routine 4x a week:

3 sets of 10 reps at 15 lbs for 5 different arm positions (150 reps in total per session)

(I have not yet incorporated any leg exercises)

Any advice would be greatly appreciated.

seekingstrengthX2

I work with a personal trainer and her #1 rule is to never do a "routine" like that where you are always doing the same thing. You need to mix it up. Not only work different muscles, but work the same muscles differently. Meaning, do things other than bicep curls to work your biceps. 4x/week is a lot of strength training, in my opinion, especially when you are just doing arms. If lifting properly, you break down your muscles when you lift. It takes 2 days for them to get back to normal, then 2 more days for them to grow. You aren't giving them any recovery time when you workout that much. I don't see any mention of cardio either. Seems you need an overhaul.

betaleonis

Thanks for your response.

I do cardio 4x a week for at least 45 minutes, in addition to my morning jog with my dogs. So would you reccomend dropping to 2x per week/ how many reps should I aim for? Is 15lbs a good weight for a beg?

seekingstrengthX2

I'm sure some folks with more knowledge than me will chime in, I'm just sharing what my trainer has taught me. I am fairly new to this also. She has me do 3 sets of each exercise. The THIRD set should be very difficult to finish if you are at the correct weight. It should really be a struggle by the 3rd set. I do 12-15 reps, depending on the exericse, but most are closer to 12. I see my trainer for strength training twice a week (once upper body, once lower body), then I do cardio and core another 3 days. I dont know how strong you are, 15lbs seems good if you are using dumbells. The main measurement I would use is how easy/hard it is. That third set should be nearly impossible to finish.

StrongGwen

Thanks for your response.

I do cardio 4x a week for at least 45 minutes, in addition to my morning jog with my dogs. So would you reccomend dropping to 2x per week/ how many reps should I aim for? Is 15lbs a good weight for a beg?

maybe try this: alternate cardio days with weight training days, and alternate weight training days so you do upper body one day, lower body next time, then back to upper. That gives your muscles plenty of recovery time in between--that's essential to let your muscles work on repairing the damage you create, and that is what makes muscles grow.

15 lbs may be fine for a start, but you will want to constantly increase weight. maybe start with 15 lbs for 12 reps, but then go up to 18 for 10 reps, 20 lbs for 8 reps, etc. this is how the "Body for Life" plan is set up, so you might want to check it out. You have to lift heavy enough to really push yourself, and you will be amazed at how fast you get stronger. in just a few weeks 15 lbs will feel like nothing! You actually want to sweat and grunt and feel shaky after you're done.

And yes, you need to switch it up. Different exercises for the same muscle groups so your muscles are constantly "guessing" and not in a rut.

and remember to get plenty of lean protein to support your growth. Happy Lifting!

thefuzz1290

If you're using 15lbs for every single exercise, its too light for you. You need to tax yourself and really work hard...use the heaviest weight possible to do 8-10 reps with good form. Also you needed to have incorporated leg workouts yesterday. Your legs are the biggest muscle group in your body, you shouldn't neglect them.