Im ready to start strength TRN ***Need Advice***

triplejay1

Ok, ive been doing cardio for about 2 months now, i have some endurance back, and i have lost about 25 pounds. I finally feel ready for strength TRN at the gym this afternoon, but im not really sure where to start. My arms and chest are pretty small, i havent worked out those parts of my body since HS,and i dont remember much. Im 6ft 197lbs.

Which exercises should i start with ? How much weight should i start with ? How many reps should i do ? Should i do cardio on the days i strength trn ? How many times a week would be good for a newbie, and which exercises can i safely group together ?

EatClenTrenHard

Start with lower weights, Maybe 20 reps,let your body get used to them.

Practice PROPER format. Do not go heavy weight until your muscle learns how to lift properly.

Do Dips for (pecs) chest/tricep
Do chinups for Back/biceps.

Do bench press(do proper form to avoid shoulder injury) for your chest/triceps
Squats(go low weight on that one to learn proper form) for leg muscles
Deadlift (go low weight on this one to learn proper form) for your back

take a look at www.exrx.net for routines, advices, and excercises with gifs (videos) showing how to do and explaining. learn mostly from that site. Good luck,

EatClenTrenHard

do a good muscle stretch before you begin workout. Not "joint" stretch.

beduffbrickie

Personally, I would do full compound moves, deadlifts,squats,lunges,pull ups, any thin that involves your on body weight. work out what your 1 rep max is then I would aim to start with 60% of that, hitting anything between 8-12 reps maybe. I do cardio with my weight session but then I have a lot of time on my hands lately, its up to you really, keep doing the cardio though, I think it boils down to how much time do you have to train?

addisondisease2

do a good muscle stretch before you begin workout. Not "joint" stretch.

You mean a dynamic stretch right, because static stretching right before can actually hinder a good lifting session.

beduffbrickie

do a good muscle stretch before you begin workout. Not "joint" stretch.

you know what, I have been lifting from the age 14 on and off and I have never ever stretched before a session, I just go on the rowing machine for 10mins to warm up, never ever had an injury by not stretching. I must be special

triplejay1

thanks everyone, im getting ready to leave work and goto the gym, i will warm up and streatch the work on those low weight exercises.

EatClenTrenHard

do a good muscle stretch before you begin workout. Not "joint" stretch.

you know what, I have been lifting from the age 14 on and off and I have never ever stretched before a session, I just go on the rowing machine for 10mins to warm up, never ever had an injury by not stretching. I must be special

I only stretch for 1-2 minutes too. Then i Do 10 reps each excercise. 3min rest between sets. Usualy takes 45min for upper body , and 15min for lower body. Then i do cardio for 1hour, followed by sauna to let lactic acid out. Works ok for me, very relaxing, and leaving feeling good.

beduffbrickie

do a good muscle stretch before you begin workout. Not "joint" stretch.

you know what, I have been lifting from the age 14 on and off and I have never ever stretched before a session, I just go on the rowing machine for 10mins to warm up, never ever had an injury by not stretching. I must be special

I only stretch for 1-2 minutes too. Then i Do 10 reps each excercise. 3min rest between sets. Usualy takes 45min for upper body , and 15min for lower body. Then i do cardio for 1hour, followed by sauna to let lactic acid out. Works ok for me, very relaxing, and leaving feeling good.

love the sauna, after workout feels amazing!

thefuzz1290

Read the book "Starting Strength." It is the Bible of strength training and is a must read if you want to lift weights.

Also, I've never stretched before strength training and have had no serious injuries....though I do warm up really well prior to lifting.