Lifting routine ok?

celtsguy81

I hate lifting weights, but I recent was diagnosed with plantar fasciitis, which means my basketball days are over for a while. So I started lifting. Here is the routine I am doing:

http://www.bodybuilding.com/fun/beginner_weight_training.htm

Did I mention I hate lifting?

For those of you who know, how is this lifting program if I am doing 2-3 sets of each exercise and going 2-3 times a week?

I feel like I am backsliding in my weight loss really hard... you don't get the same satisfaction of feeling like you burned calories when you're just lifting. Anyone else feel this way, or am I perhaps taking it too easy?

IronPlayground

Not really the program I'd recommend starting. You can get a good burn from lifting weights. It's a very different burn. While basketball would be an aerobic exercise, strength training is anaerobic. Biggest difference is, with anaerobic, you will continue to burn exercise calories for a short period of time after you are done with your workout.

Going back to your routine. Take a look at a few more sites before starting. www.startingstrength.com and www.stronglifts.com.

These will show more compound lifts that will target more areas in one lift than some of the isolation lifts shown on bodybuilding.com.

Jomalone2

I'm not wild about lifting either but I do it anyway because I know it makes me stronger and is good for me in the long run. But it doesn't give me the same feeling of accomplishment as running does. Not sure why. Bottom line - Just do it! It is good for you.

Megdonald1

Just a quick question:

Are you not able to do ANY cardio on alt days? Maybe do the bike or elliptical if you can't run.

aproc

Looks like a good begginers program. Not one I would pick but you could pick a better one once you've been doing it for a bit. Your plan of 3 sets and 2 to 3 times a weeks sounds good.

I absolutely love weights and work a different group everyday. I used to feel dissatisfied like I wasn't accomplishing as much as cardio but once you start getting serious and making progress everytime, the feeling of accomplishment is so much greater. I don't even do much cardio anymore. Whenever I notice small gains in muscle, the feeling is so much better than I felt back when I was losing weight.

Goodluck! Hopefully you'll start to love it once your used to going and making progress.

Mercenary1914

I hate lifting weights, but I recent was diagnosed with plantar fasciitis, which means my basketball days are over for a while. So I started lifting. Here is the routine I am doing:

http://www.bodybuilding.com/fun/beginner_weight_training.htm

Did I mention I hate lifting?

For those of you who know, how is this lifting program if I am doing 2-3 sets of each exercise and going 2-3 times a week?

I feel like I am backsliding in my weight loss really hard... you don't get the same satisfaction of feeling like you burned calories when you're just lifting. Anyone else feel this way, or am I perhaps taking it too easy?

I do not like this routine personally...

But if you are looking to get some serious burns in your lifts...
1) Do more compound lifts
2) Do Super-sets
3) Decrease your rest between sets...

markpmc

It's not bad. It's written by Jaime Girard, who is an active competitor and personal trainer.

I started with this one: http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks.html . Then did a few rounds ion Insanity/p90x.

I'm moving to this one now: http://www.bodybuilding.com/fun/shortcut-to-size.html

Good luck, lift heavy.

joshd1974

You could try this in a circuit style with little to no rest between exercises. That usually wear's me out pretty quick. Also I agree with YakAttack6. Could use more compound lifts instead of the isolation exercises.

ROBJ3411

I hate lifting weights, but I recent was diagnosed with plantar fasciitis, which means my basketball days are over for a while. So I started lifting. Here is the routine I am doing:

http://www.bodybuilding.com/fun/beginner_weight_training.htm

Did I mention I hate lifting?

For those of you who know, how is this lifting program if I am doing 2-3 sets of each exercise and going 2-3 times a week?

I feel like I am backsliding in my weight loss really hard... you don't get the same satisfaction of feeling like you burned calories when you're just lifting. Anyone else feel this way, or am I perhaps taking it too easy?

I do not like this routine personally...

But if you are looking to get some serious burns in your lifts...
1) Do more compound lifts
2) Do Super-sets
3) Decrease your rest between sets...

^ This + free weights over machines.
-Try to avoid isolation exercises.
- Keep the intensity up, ie more wieght, less rest, more reps

crobl

personally, I'm not a fan of this program, but here's a disclaimer - I love to lift! I'm an athletic trainer, which means I deal with dumb athletes, and long hours...so here's a couple things I to get a short but intense workout


1. Compound lifts (ie. a squat press - here's an example - http://www.livestrong.com/video/5314-dumbbell-squat-press/)

2. Super sets - this keeps me from getting bored in the weight room and allows for less actual rest. For example if you do a set of bicep curls and then a set of tricep extensions, you can move straight into the next exercise because while your biceps are working your tris rest, and vice versa

3. active rest periods - on an arms/shoulder day for example, I will do 3 super sets of 8 or so lifts. However, in between my super sets I will do a super set of ab exercises. This still allows time for my arms to recover while still maintaining an elevated heart rate.


And if running is a concern...look into different forms of cardio. I really enjoy rowing, but swimming is also a great low impact form of cardio.

I hope this helps, and if you'd like some more help, feel free to ask!

Mercenary1914

personally, I'm not a fan of this program, but here's a disclaimer - I love to lift! I'm an athletic trainer, which means I deal with dumb athletes, and long hours...so here's a couple things I to get a short but intense workout


1. Compound lifts (ie. a squat press - here's an example - http://www.livestrong.com/video/5314-dumbbell-squat-press/)

2. Super sets - this keeps me from getting bored in the weight room and allows for less actual rest. For example if you do a set of bicep curls and then a set of tricep extensions, you can move straight into the next exercise because while your biceps are working your tris rest, and vice versa

3. active rest periods - on an arms/shoulder day for example, I will do 3 super sets of 8 or so lifts. However, in between my super sets I will do a super set of ab exercises. This still allows time for my arms to recover while still maintaining an elevated heart rate.


And if running is a concern...look into different forms of cardio. I really enjoy rowing, but swimming is also a great low impact form of cardio.

I hope this helps, and if you'd like some more help, feel free to ask!

No Fair ...you copied my essay and added more fluff....

celtsguy81

Yeah, sorry. I can do elliptical on my off days, and I do try to fit that in as well. I can't do any treadmill, basketball, or bike though. At least not for a few more weeks.

crobl

personally, I'm not a fan of this program, but here's a disclaimer - I love to lift! I'm an athletic trainer, which means I deal with dumb athletes, and long hours...so here's a couple things I to get a short but intense workout


1. Compound lifts (ie. a squat press - here's an example - http://www.livestrong.com/video/5314-dumbbell-squat-press/)

2. Super sets - this keeps me from getting bored in the weight room and allows for less actual rest. For example if you do a set of bicep curls and then a set of tricep extensions, you can move straight into the next exercise because while your biceps are working your tris rest, and vice versa

3. active rest periods - on an arms/shoulder day for example, I will do 3 super sets of 8 or so lifts. However, in between my super sets I will do a super set of ab exercises. This still allows time for my arms to recover while still maintaining an elevated heart rate.


And if running is a concern...look into different forms of cardio. I really enjoy rowing, but swimming is also a great low impact form of cardio.

I hope this helps, and if you'd like some more help, feel free to ask!

No Fair ...you copied my essay and added more fluff....

You're just jealous that I had a more complete answer to this

Sorry I can't help it that I'm amazingly smart and have an awesome program that I created for myself...

littlepinkhearts

bump

Mercenary1914

personally, I'm not a fan of this program, but here's a disclaimer - I love to lift! I'm an athletic trainer, which means I deal with dumb athletes, and long hours...so here's a couple things I to get a short but intense workout


1. Compound lifts (ie. a squat press - here's an example - http://www.livestrong.com/video/5314-dumbbell-squat-press/)

2. Super sets - this keeps me from getting bored in the weight room and allows for less actual rest. For example if you do a set of bicep curls and then a set of tricep extensions, you can move straight into the next exercise because while your biceps are working your tris rest, and vice versa

3. active rest periods - on an arms/shoulder day for example, I will do 3 super sets of 8 or so lifts. However, in between my super sets I will do a super set of ab exercises. This still allows time for my arms to recover while still maintaining an elevated heart rate.


And if running is a concern...look into different forms of cardio. I really enjoy rowing, but swimming is also a great low impact form of cardio.

I hope this helps, and if you'd like some more help, feel free to ask!

No Fair ...you copied my essay and added more fluff....

You're just jealous that I had a more complete answer to this

Sorry I can't help it that I'm amazingly smart and have an awesome program that I created for myself...

Dag nabit!...I will ruin your program.. Muahahahaha :devil:

crobl

personally, I'm not a fan of this program, but here's a disclaimer - I love to lift! I'm an athletic trainer, which means I deal with dumb athletes, and long hours...so here's a couple things I to get a short but intense workout


1. Compound lifts (ie. a squat press - here's an example - http://www.livestrong.com/video/5314-dumbbell-squat-press/)

2. Super sets - this keeps me from getting bored in the weight room and allows for less actual rest. For example if you do a set of bicep curls and then a set of tricep extensions, you can move straight into the next exercise because while your biceps are working your tris rest, and vice versa

3. active rest periods - on an arms/shoulder day for example, I will do 3 super sets of 8 or so lifts. However, in between my super sets I will do a super set of ab exercises. This still allows time for my arms to recover while still maintaining an elevated heart rate.


And if running is a concern...look into different forms of cardio. I really enjoy rowing, but swimming is also a great low impact form of cardio.

I hope this helps, and if you'd like some more help, feel free to ask!

No Fair ...you copied my essay and added more fluff....

You're just jealous that I had a more complete answer to this

Sorry I can't help it that I'm amazingly smart and have an awesome program that I created for myself...

Dag nabit!...I will ruin your program.. Muahahahaha :devil:

Ruin it? Oh please, could you even handle it?

bzmom

bump for later

Roadie2000

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Mercenary1914

personally, I'm not a fan of this program, but here's a disclaimer - I love to lift! I'm an athletic trainer, which means I deal with dumb athletes, and long hours...so here's a couple things I to get a short but intense workout


1. Compound lifts (ie. a squat press - here's an example - http://www.livestrong.com/video/5314-dumbbell-squat-press/)

2. Super sets - this keeps me from getting bored in the weight room and allows for less actual rest. For example if you do a set of bicep curls and then a set of tricep extensions, you can move straight into the next exercise because while your biceps are working your tris rest, and vice versa

3. active rest periods - on an arms/shoulder day for example, I will do 3 super sets of 8 or so lifts. However, in between my super sets I will do a super set of ab exercises. This still allows time for my arms to recover while still maintaining an elevated heart rate.


And if running is a concern...look into different forms of cardio. I really enjoy rowing, but swimming is also a great low impact form of cardio.

I hope this helps, and if you'd like some more help, feel free to ask!

No Fair ...you copied my essay and added more fluff....

You're just jealous that I had a more complete answer to this

Sorry I can't help it that I'm amazingly smart and have an awesome program that I created for myself...

Dag nabit!...I will ruin your program.. Muahahahaha :devil:

Ruin it? Oh please, could you even handle it?

Uh...Yeah...this is my warm up...What!

Mercenary1914

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Wait a minute ....Wha?

Compund lifts are just Squats, Deadlifts, Bench Press, Pull ups/Rows, Overhead Press

That should be the only thing any beginner is doing!

Edit to add: Now supersets would be something to add...after you got the form down ,and know your limits...

IronPlayground

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Can you tell me which machine would teach proper form for a squat or deadlift or target multiple muscle groups and engage stabilizer muscles?

I'm sorry, but this is not accurate, at all.

Roadie2000

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Wait a minute ....Wha?

Compund lifts are just Squats, Deadlifts, Bench Press, Pull ups/Rows, Overhead Press

That should be the only thing any beginner is doing!

Edit to add: Now supersets would be something to add...after you got the form down ,and know your limits...

Sorry, basic compound lifts are fine, but whoever posted the video about the squat press is reaching a little. Start with the squat and the overhead press, but wait until you're a little bit more experienced before you combine them.

crobl

personally, I'm not a fan of this program, but here's a disclaimer - I love to lift! I'm an athletic trainer, which means I deal with dumb athletes, and long hours...so here's a couple things I to get a short but intense workout


1. Compound lifts (ie. a squat press - here's an example - http://www.livestrong.com/video/5314-dumbbell-squat-press/)

2. Super sets - this keeps me from getting bored in the weight room and allows for less actual rest. For example if you do a set of bicep curls and then a set of tricep extensions, you can move straight into the next exercise because while your biceps are working your tris rest, and vice versa

3. active rest periods - on an arms/shoulder day for example, I will do 3 super sets of 8 or so lifts. However, in between my super sets I will do a super set of ab exercises. This still allows time for my arms to recover while still maintaining an elevated heart rate.


And if running is a concern...look into different forms of cardio. I really enjoy rowing, but swimming is also a great low impact form of cardio.

I hope this helps, and if you'd like some more help, feel free to ask!

No Fair ...you copied my essay and added more fluff....

You're just jealous that I had a more complete answer to this

Sorry I can't help it that I'm amazingly smart and have an awesome program that I created for myself...

Dag nabit!...I will ruin your program.. Muahahahaha :devil:

Ruin it? Oh please, could you even handle it?

Uh...Yeah...this is my warm up...What!

oooh...can you teach me that move???

Mercenary1914

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Wait a minute ....Wha?

Compund lifts are just Squats, Deadlifts, Bench Press, Pull ups/Rows, Overhead Press

That should be the only thing any beginner is doing!

Edit to add: Now supersets would be something to add...after you got the form down ,and know your limits...

Sorry, basic compound lifts are fine, but whoever posted the video about the squat press is reaching a little. Start with the squat and the overhead press, but wait until you're a little bit more experienced before you combine them.

oh yea...no doubt...I would mos def not do the squat and overhead press combined...as a newbie...

infact that threw my shoulder out when I first got started...had me benched for a month.

crobl

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Wait a minute ....Wha?

Compund lifts are just Squats, Deadlifts, Bench Press, Pull ups/Rows, Overhead Press


That should be the only thing any beginner is doing!

Edit to add: Now supersets would be something to add...after you got the form down ,and know your limits...

Sorry, basic compound lifts are fine, but whoever posted the video about the squat press is reaching a little. Start with the squat and the overhead press, but wait until you're a little bit more experienced before you combine them.

The person that posted that video? Is a nationally certified health care professional. She knows what she's talking about. But she appreciates your advice! (NOT) She actually teaches beginners how to do them, because it's not really that hard. And besides, it was an example of a compound lift, not a mandated exercise.

crobl

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Wait a minute ....Wha?

Compund lifts are just Squats, Deadlifts, Bench Press, Pull ups/Rows, Overhead Press

That should be the only thing any beginner is doing!

Edit to add: Now supersets would be something to add...after you got the form down ,and know your limits...

Sorry, basic compound lifts are fine, but whoever posted the video about the squat press is reaching a little. Start with the squat and the overhead press, but wait until you're a little bit more experienced before you combine them.

oh yea...no doubt...I would mos def not do the squat and overhead press combined...as a newbie...

infact that threw my shoulder out when I first got started...had me benched for a month.

That's why you need to be on my workouts

Roadie2000

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Can you tell me which machine would teach proper form for a squat or deadlift or target multiple muscle groups and engage stabilizer muscles?

I'm sorry, but this is not accurate, at all.

Fair enough, but I'm not about to tell someone that's never lifted a weight before to go bench or squat using freeweights. All I'm saying is to start off easy, don't hurt yourself.

crobl

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Can you tell me which machine would teach proper form for a squat or deadlift or target multiple muscle groups and engage stabilizer muscles?

I'm sorry, but this is not accurate, at all.

Fair enough, but I'm not about to tell someone that's never lifted a weight before to go bench or squat using freeweights. All I'm saying is to start off easy, don't hurt yourself.

There is absolutely nothing wrong with starting off with free weight exercises. A beginner can easily and safely do a bench press with free weights....the free weights isn't the problem, it's using too heavy of a weight. The video I posted as an example that has set people up in arms can easily be done with 5lb weights or no weights at all. The only reason it is advanced in my workouts is that I use bigger weights.

My intention of showing that video was to show that you can combine exercises in order to utilize time, which since the person who started this thread didn't really like to lift, is actually an effective piece of information. To show you all that not all compound exercises are the devil - here are a few beginner options.

1. squats (yes, this is a compound exercise)
2. lunges (yup, this one too)
3. backwards lunges (woah, now this was getting crazy)
4. jumping jacks (I better stop here before someone things I'm an idiot)

Mercenary1914

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Wait a minute ....Wha?

Compund lifts are just Squats, Deadlifts, Bench Press, Pull ups/Rows, Overhead Press

That should be the only thing any beginner is doing!

Edit to add: Now supersets would be something to add...after you got the form down ,and know your limits...

Sorry, basic compound lifts are fine, but whoever posted the video about the squat press is reaching a little. Start with the squat and the overhead press, but wait until you're a little bit more experienced before you combine them.

oh yea...no doubt...I would mos def not do the squat and overhead press combined...as a newbie...

infact that threw my shoulder out when I first got started...had me benched for a month.

That's why you need to be on my workouts

No doubt!

IronPlayground

I wouldn't really recommend compound lifts for beginners, keep it simple for a while. I hate machines but they are good for beginners because they can help teach you proper form.

Can you tell me which machine would teach proper form for a squat or deadlift or target multiple muscle groups and engage stabilizer muscles?

I'm sorry, but this is not accurate, at all.

Fair enough, but I'm not about to tell someone that's never lifted a weight before to go bench or squat using freeweights. All I'm saying is to start off easy, don't hurt yourself.

I agree that some might hurt themselves when not performing the lifts correctly. But, like crobl said, that is due to getting ahead of themselves with amount of weight being lifted before learning proper form.

Roadie2000

I don't disagree with anything y'all are saying. That was kind of my point from the beginning, don't start too heavy and focus on form, because people seem to skip that part. Apparently I didn't get my point across very well.