Where to start with lifting heavy?
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parteegirl01
Posts: 84
Ok, so I know I want to start lifting heavy, I just really don't know where to start. Everything I read lists off all this equiptment that I don't have, and exercises I've never heard of. All I have right now is a set of adjustable dumbbells that do up to 25 pounds each and I can't afford to get anything else right now. Is that even enough weight? I'm one of those people who needs a schedule, or at least an outline of a routine and what exercises to do each day, how many reps/sets all that good stuff. Can someone please point me in the right direction?
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Replies
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Have a look at Chalean Extreme DVD programme.0
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Stronglifts 5x5, New Rules of Lifting for Women, or Starting Strength are 3 good programs.0
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Have a look at Chalean Extreme DVD programme.
This is not considered a heavy lifting strength training program.0 -
Ok, so I know I want to start lifting heavy, I just really don't know where to start. Everything I read lists off all this equiptment that I don't have, and exercises I've never heard of. All I have right now is a set of adjustable dumbbells that do up to 25 pounds each and I can't afford to get anything else right now. Is that even enough weight? I'm one of those people who needs a schedule, or at least an outline of a routine and what exercises to do each day, how many reps/sets all that good stuff. Can someone please point me in the right direction?
Definitely not an expert. However, I was like you and not knowing where to start. I joined a gym and had a personal trainer give me this schedule. Every other day is what I was told. I now have a completely different set of things I do from what I have learned. But this may help for you as a starter because it did for me. I did all of this with dumbbells!
Curls - 8 lb weights - 3 sets of 15
Lunges - 8 lb weights - 3 sets of 15
Shoulder Press - 8 lb weights - 3 sets of 15
Squats - 8 lb weights - 3 sets of 15
Skull Crusher - 8lb weight - 3 sets of 15
Chest Flys - 8 lb weights - 3 sets of 15
Ball Crunches - 3 sets of 15
Obviously this wasn't heavy weights at first, but the idea is for the routine!
I did start lifting much heavier! 0 -
Hey there,
I have just completed my cert 3 of Fitness, if you'd like to - add me as a friend and I can put together a program for you if you'd like 0 -
There is a website Jefit that has phone apps to go with it like this site does, has lists of exercises, how to do them (with pics), suggested workouts etc. Don't worry about the equipment, what you have should take you a good ways...0
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Ok, so I know I want to start lifting heavy, I just really don't know where to start. Everything I read lists off all this equiptment that I don't have, and exercises I've never heard of. All I have right now is a set of adjustable dumbbells that do up to 25 pounds each and I can't afford to get anything else right now. Is that even enough weight? I'm one of those people who needs a schedule, or at least an outline of a routine and what exercises to do each day, how many reps/sets all that good stuff. Can someone please point me in the right direction?
Definitely not an expert. However, I was like you and not knowing where to start. I joined a gym and had a personal trainer give me this schedule. Every other day is what I was told. I now have a completely different set of things I do from what I have learned. But this may help for you as a starter because it did for me. I did all of this with dumbbells!
Curls - 8 lb weights - 3 sets of 15
Lunges - 8 lb weights - 3 sets of 15
Shoulder Press - 8 lb weights - 3 sets of 15
Squats - 8 lb weights - 3 sets of 15
Skull Crusher - 8lb weight - 3 sets of 15
Chest Flys - 8 lb weights - 3 sets of 15
Ball Crunches - 3 sets of 15
I know what I'm doing for part of my workout today! Thanks for the schedule0 -
Stronglifts 5x5, New Rules of Lifting for Women, or Starting Strength are 3 good programs.
I recently started the New Rules of weight Lifting for Women and I REALLY love the program.
With that said, you will definitely need heavier weights in order to lift heavy. I am about 10 weeks in, and I am currently squatting 170, and dead lifting 160...0 -
Stronglifts 5x5 is a great starting point. Compound lifts that make you lift heavy. I would strongly suggest you start here and not with isolation exercises.0
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Ok, so I know I want to start lifting heavy, I just really don't know where to start. Everything I read lists off all this equiptment that I don't have, and exercises I've never heard of. All I have right now is a set of adjustable dumbbells that do up to 25 pounds each and I can't afford to get anything else right now. Is that even enough weight? I'm one of those people who needs a schedule, or at least an outline of a routine and what exercises to do each day, how many reps/sets all that good stuff. Can someone please point me in the right direction?
Definitely not an expert. However, I was like you and not knowing where to start. I joined a gym and had a personal trainer give me this schedule. Every other day is what I was told. I now have a completely different set of things I do from what I have learned. But this may help for you as a starter because it did for me. I did all of this with dumbbells!
Curls - 8 lb weights - 3 sets of 15
Lunges - 8 lb weights - 3 sets of 15
Shoulder Press - 8 lb weights - 3 sets of 15
Squats - 8 lb weights - 3 sets of 15
Skull Crusher - 8lb weight - 3 sets of 15
Chest Flys - 8 lb weights - 3 sets of 15
Ball Crunches - 3 sets of 15
I know what I'm doing for part of my workout today! Thanks for the schedule
Very welcome! 0 -
the four most basic exercises out there that you should be doing involve your body weight. push ups, squats, pull ups, and lunges. when you can start doing a good amount of those, you can start heading to the gym.
those adjustable weights you have can be incorporated into the squats and lunges. hold them at your sides and start squatting and lunging. when the exercises at the limit of your weights starts getting easier, start holding them at your chest, and then start over your head.0 -
Ok, so I know I want to start lifting heavy, I just really don't know where to start. Everything I read lists off all this equiptment that I don't have, and exercises I've never heard of. All I have right now is a set of adjustable dumbbells that do up to 25 pounds each and I can't afford to get anything else right now. Is that even enough weight? I'm one of those people who needs a schedule, or at least an outline of a routine and what exercises to do each day, how many reps/sets all that good stuff. Can someone please point me in the right direction?
Definitely not an expert. However, I was like you and not knowing where to start. I joined a gym and had a personal trainer give me this schedule. Every other day is what I was told. I now have a completely different set of things I do from what I have learned. But this may help for you as a starter because it did for me. I did all of this with dumbbells!
Curls - 8 lb weights - 3 sets of 15
Lunges - 8 lb weights - 3 sets of 15
Shoulder Press - 8 lb weights - 3 sets of 15
Squats - 8 lb weights - 3 sets of 15
Skull Crusher - 8lb weight - 3 sets of 15
Chest Flys - 8 lb weights - 3 sets of 15
Ball Crunches - 3 sets of 15
Obviously this wasn't heavy weights at first, but the idea is for the routine! I did start lifting much heavier!
This is a solid routine without a doubt, but not what you'd consider lifting heavy. I'd definitely say start with something like this, but over time increase your weight and drop your desired rep range. A rule of thumb I go by if I'm lifing heavy, "more than 8, add weight".
It's important not to jump right in, because you can easily injure yourself going heavy without good form.0 -
Ok, so I know I want to start lifting heavy, I just really don't know where to start. Everything I read lists off all this equiptment that I don't have, and exercises I've never heard of. All I have right now is a set of adjustable dumbbells that do up to 25 pounds each and I can't afford to get anything else right now. Is that even enough weight? I'm one of those people who needs a schedule, or at least an outline of a routine and what exercises to do each day, how many reps/sets all that good stuff. Can someone please point me in the right direction?
Definitely not an expert. However, I was like you and not knowing where to start. I joined a gym and had a personal trainer give me this schedule. Every other day is what I was told. I now have a completely different set of things I do from what I have learned. But this may help for you as a starter because it did for me. I did all of this with dumbbells!
Curls - 8 lb weights - 3 sets of 15
Lunges - 8 lb weights - 3 sets of 15
Shoulder Press - 8 lb weights - 3 sets of 15
Squats - 8 lb weights - 3 sets of 15
Skull Crusher - 8lb weight - 3 sets of 15
Chest Flys - 8 lb weights - 3 sets of 15
Ball Crunches - 3 sets of 15
Obviously this wasn't heavy weights at first, but the idea is for the routine! I did start lifting much heavier!
No offence but that is just awful.
Mostly isolation exercises, and not a single back exercise!?!?? You second biggest muscle group other than legs an it doesn't have a single exercise??
Find a new trainer ASAP.
There really is no good reason for any beginner to try and create their own workout routine when there are many tried an tested routines out there to use. Go look and strong lifts or something similar.0 -
Bonk0
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Bonk
^ clever! wish i had thought of this one.
bonk-bonk0 -
Ok, so I know I want to start lifting heavy, I just really don't know where to start. Everything I read lists off all this equiptment that I don't have, and exercises I've never heard of. All I have right now is a set of adjustable dumbbells that do up to 25 pounds each and I can't afford to get anything else right now. Is that even enough weight? I'm one of those people who needs a schedule, or at least an outline of a routine and what exercises to do each day, how many reps/sets all that good stuff. Can someone please point me in the right direction?
Definitely not an expert. However, I was like you and not knowing where to start. I joined a gym and had a personal trainer give me this schedule. Every other day is what I was told. I now have a completely different set of things I do from what I have learned. But this may help for you as a starter because it did for me. I did all of this with dumbbells!
Curls - 8 lb weights - 3 sets of 15
Lunges - 8 lb weights - 3 sets of 15
Shoulder Press - 8 lb weights - 3 sets of 15
Squats - 8 lb weights - 3 sets of 15
Skull Crusher - 8lb weight - 3 sets of 15
Chest Flys - 8 lb weights - 3 sets of 15
Ball Crunches - 3 sets of 15
Obviously this wasn't heavy weights at first, but the idea is for the routine! I did start lifting much heavier!
This is a solid routine without a doubt, but not what you'd consider lifting heavy. I'd definitely say start with something like this, but over time increase your weight and drop your desired rep range. A rule of thumb I go by if I'm lifing heavy, "more than 8, add weight".
It's important not to jump right in, because you can easily injure yourself going heavy without good form.
Agreed. I mainly wanted to give an idea of what she could do as far as some moves. I was told for sure to eventually drop my reps and add weight! Thanks for your input!0 -
Best response so far. These are the 3.Stronglifts 5x5, New Rules of Lifting for Women, or Starting Strength are 3 good programs.0 -
You'll need to find a place with the right equipment to do it properly, which means joining a gym for most of us. You want a decent number of power racks (at least 2) and benches, so you're not waiting around for them to open up all the time.
I've been following the StrongLifts 5x5 program, but I found reading the book "Starting Strength" to be very valuable in getting my form correct as well.0 -
the four most basic exercises out there that you should be doing involve your body weight. push ups, squats, pull ups, and lunges. when you can start doing a good amount of those, you can start heading to the gym.
those adjustable weights you have can be incorporated into the squats and lunges. hold them at your sides and start squatting and lunging. when the exercises at the limit of your weights starts getting easier, start holding them at your chest, and then start over your head.
These are the four exercises my trainer always incorporates into my workouts. I love your advice about when it gets easier to start holding the dumbbells at my chest and then over my head. Great advice, thank you! Actually now I have a question, would it be better to increase the weight (I have PowerBlocks that go up to 50 pounds each, and I typically only use about 20 pounds right now for my exercises), or to move the dumbbells higher (chest, then overhead)?0 -
Thanks everyone for the responses. I have tried chalene extreme, I did it for over 2 months and didn't really see many results. I will look into the stronglifts thing. The help is really appreciated.0
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