Suggestions for at home weight lifting workout

googsgirl

Hi,
I am interested in some heavier lifting. I currently do the Jillian Micheal's DVD's and use 8 pound weights, which is manageable, although challenging for some of the exercises. I keep reading about the benefits of heavy lifting but I cant get to a gym.
I am open to picking up a bar and some weights and was wondering if anyone had suggestions of what I may want to start with.

I am looking to lose a bit of body fat. The scale wont move for me, although I am hoping for results as I have just upped my calories to a slight deficeit below TDEE.

Any suggestions and encouragement are most welcome!

hatrammell

Honestly, I would start with the bar and move up from there. Using too little weight can never hurt, but too much can be really bad. If you don't feel anything in the first few reps, then add a litte more and a little more until it feels right. No one will really what's right for you, except for you. Good luck! :happy:

pg1girl

Go heavy or go home girl! We now know from NROLFW that the old adage to lift light with more reps is not going to build, shape, tone and sculpt your muscles! You can't shape, sculpt and tone muscles that you haven't built! By lifting heavier and lower reps you will build that muscle to shape, tone and sculpt. The muscles we build have a genetically predetermined shape . One person will not necessarily look like another person by doing exactly the same workout. in other words when we build muscle we cannot choose if we want long lean dancer like muscles or bulky muscles! Our bodies are what they are and will build muscle the way they are meAnt to. So lower weight with more reps only increases the muscles endurance....it doesn't build much muscle. Eg....if you are lifting 25 pounds and doing 10 reps....increasing your reps just builds endurance. If you up the weight and do the same reps you Build that muscle.

Bar bell with a few plates and some heavier dumb bells would be a great start. If you have room for a weight bench that would be great too. Looking so forward to building muscle and losing fat!

tigersword

Hi,
I am interested in some heavier lifting. I currently do the Jillian Micheal's DVD's and use 8 pound weights, which is manageable, although challenging for some of the exercises. I keep reading about the benefits of heavy lifting but I cant get to a gym.
I am open to picking up a bar and some weights and was wondering if anyone had suggestions of what I may want to start with.

I am looking to lose a bit of body fat. The scale wont move for me, although I am hoping for results as I have just upped my calories to a slight deficeit below TDEE.

Any suggestions and encouragement are most welcome!

Stronglifts 5x5.

cpiton

If you work out at home alone, like me, I suggest dumbbells for safety reasons. Especially if you're lifting to "failure." (For me that's a weight I can lift at least six times but not ten (3 sets). I bought mine at Walmart. Cheaper than a gym membership, for sure.

Good luck!

Edit: I forgot to add that I've been lifting heavy for 5 weeks now and I squat, lunge, calf raise, and row 35lb dumbbells. I will likely go higher next week. I started with 5lb weights

NU2U

Honestly, I would start with the bar and move up from there. Using too little weight can never hurt, but too much can be really bad. If you don't feel anything in the first few reps, then add a litte more and a little more until it feels right. No one will really what's right for you, except for you. Good luck! :happy:

I was told that it should NEVER feel right...it SHOULD feel very challenging...to extremely challenging...in order to build muscle. I just started lifting....and I LOVE goin hard....it pushes me...and I crave more and more. Lifting heavy gives you incredible energy and zest for the rest of the day. And since I workout at home, rather than a gym.....I'm more comfortable pushing myself harder...even if I can only lift it 5 times...there's no embarassment....it just feels good. I think my body loves that I'm finally giving it a challenge.

oddyogi

Use the Chuck Norris total gym, lol.

but no, seriously. Especially if you're a beginner.

googsgirl

I cant thank you all enough for your suggestions and personal stories! I am excited to get going on this path and look forward to the challenges!

cpiton

I was told that it should NEVER feel right...it SHOULD feel very challenging...to extremely challenging...in order to build muscle. I just started lifting....and I LOVE goin hard....it pushes me...and I crave more and more. Lifting heavy gives you incredible energy and zest for the rest of the day. And since I workout at home, rather than a gym.....I'm more comfortable pushing myself harder...even if I can only lift it 5 times...there's no embarassment....it just feels good. I think my body loves that I'm finally giving it a challenge.
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I'm the same way. If I worked out at a gym I'd be self-conscious about those unlovely noises I make when hitting that last rep! lol

sarahdee2007

Go heavy or go home girl! We now know from NROLFW that the old adage to lift light with more reps is not going to build, shape, tone and sculpt your muscles! You can't shape, sculpt and tone muscles that you haven't built! By lifting heavier and lower reps you will build that muscle to shape, tone and sculpt. The muscles we build have a genetically predetermined shape . One person will not necessarily look like another person by doing exactly the same workout. in other words when we build muscle we cannot choose if we want long lean dancer like muscles or bulky muscles! Our bodies are what they are and will build muscle the way they are meAnt to. So lower weight with more reps only increases the muscles endurance....it doesn't build much muscle. Eg....if you are lifting 25 pounds and doing 10 reps....increasing your reps just builds endurance. If you up the weight and do the same reps you Build that muscle.

Bar bell with a few plates and some heavier dumb bells would be a great start. If you have room for a weight bench that would be great too. Looking so forward to building muscle and losing fat!

I find this very helpful! Thanks for posting!

NU2U

I was told that it should NEVER feel right...it SHOULD feel very challenging...to extremely challenging...in order to build muscle. I just started lifting....and I LOVE goin hard....it pushes me...and I crave more and more. Lifting heavy gives you incredible energy and zest for the rest of the day. And since I workout at home, rather than a gym.....I'm more comfortable pushing myself harder...even if I can only lift it 5 times...there's no embarassment....it just feels good. I think my body loves that I'm finally giving it a challenge.
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I'm the same way. If I worked out at a gym I'd be self-conscious about those unlovely noises I make when hitting that last rep! lol

Lololol....I know!!! Yesterday my neighbor stopped by but turned around before knocking, and went back home. She returned an hour later..totally embarassed. She said as she approached the door..she heard lots of "grunting and moaning" ( she thought I was having sex).

I laughed and laughed, and told her I was trying to get the stack lifted for that 10th time.....the 9th took everything I had..so the 10th was excruciating...hence the moaning and grunting..lol

Lifting is quite "intense"...but it feels good!!! I could never do it at a gym...I'd get thrown out..lolol

twinmomtwice4

bump (need to save this...lots of great info here!)

FlyeredUp

Here is a post I made to another member that asked a similar question. You can get a 40lb set of Cap adustable dumbbells at walmart for $30.00 and add additional plates as needed for $2-4 dollars each.

Ok here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

Thursday: Chest-
Bench press x 3 sets. (use your bar)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

Lower Back / Glutes- ( Yes its leg exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

cpiton

I was told that it should NEVER feel right...it SHOULD feel very challenging...to extremely challenging...in order to build muscle. I just started lifting....and I LOVE goin hard....it pushes me...and I crave more and more. Lifting heavy gives you incredible energy and zest for the rest of the day. And since I workout at home, rather than a gym.....I'm more comfortable pushing myself harder...even if I can only lift it 5 times...there's no embarassment....it just feels good. I think my body loves that I'm finally giving it a challenge.
[/quote



I'm the same way. If I worked out at a gym I'd be self-conscious about those unlovely noises I make when hitting that last rep! lol

Lololol....I know!!! Yesterday my neighbor stopped by but turned around before knocking, and went back home. She returned an hour later..totally embarassed. She said as she approached the door..she heard lots of "grunting and moaning" ( she thought I was having sex).

I laughed and laughed, and told her I was trying to get the stack lifted for that 10th time.....the 9th took everything I had..so the 10th was excruciating...hence the moaning and grunting..lol

Lifting is quite "intense"...but it feels good!!! I could never do it at a gym...I'd get thrown out..lolol

LOL! I cracked up at this!

googsgirl

Here is a post I made to another member that asked a similar question. You can get a 40lb set of Cap adustable dumbbells at walmart for $30.00 and add additional plates as needed for $2-4 dollars each.

Ok here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

Monday: Legs-
Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

Calves-
Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Tuesday: Back-
Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Biceps-
Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

Thursday: Chest-
Bench press x 3 sets. (use your bar)
Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

Triceps-
Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

Saturday: Shoulders-
Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

Traps-
Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

Lower Back / Glutes- ( Yes its leg exercise but you dont want to do deadlifts and squats on the same day)
Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

Wow! Thanks for this! Yes, I am intimidated. But that wont stop me.

I'd better double insulate the walls now or my neighbours will become jealous of my "sex life"

cpiton

Here is a post I made to another member that asked a similar question. You can get a 40lb set of Cap adustable dumbbells at walmart for $30.00 and add additional plates as needed for $2-4 dollars each.

Great advice. I really wish I had bought the Cap set instead of the fixed weight DBs. Now that I'm lifting my heaviest DB, I'm going to have to move to that set. Could have saved myself some $$$.

paulwgun

A good read about lifting heavy

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

beachdiva2010

Bump for later.

SwimKitty

Great info for a beginner like me, so thanks!

Xandralexa

Bumping. Thanks for sharing the tips everyone.

gastankerdriver

Wrong. Higher reps builds muscle. Lower reps and higher weights build strength. Sometimes, I do 150 reps, but I rest 2 minutes between sets. 10 sets of 15 reps. You do that and your veins will be popping out of your body. Get a bench if you can. You can do dips and incline pushups. Get some dumbells. I like the adjustables. Same with an adjustable kettlebell. Get the weights off of craigslist.com. I prefer standard over olympic.

Go heavy or go home girl! We now know from NROLFW that the old adage to lift light with more reps is not going to build, shape, tone and sculpt your muscles! You can't shape, sculpt and tone muscles that you haven't built! By lifting heavier and lower reps you will build that muscle to shape, tone and sculpt. The muscles we build have a genetically predetermined shape . One person will not necessarily look like another person by doing exactly the same workout. in other words when we build muscle we cannot choose if we want long lean dancer like muscles or bulky muscles! Our bodies are what they are and will build muscle the way they are meAnt to. So lower weight with more reps only increases the muscles endurance....it doesn't build much muscle. Eg....if you are lifting 25 pounds and doing 10 reps....increasing your reps just builds endurance. If you up the weight and do the same reps you Build that muscle.

Bar bell with a few plates and some heavier dumb bells would be a great start. If you have room for a weight bench that would be great too. Looking so forward to building muscle and losing fat!
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