Calling all weight lifters

anels449

Normally I stick with my cardio classes and jogging, but since I've reinjured my knee, and to stay motivated and active, I figure this is a good push to start trying out the weight lifting area. It's so alien to me; I usually tend to avoid it altogether. I don't even really know where to begin or what would be a good schedule to follow.

So do you guys have any suggestions for a beginner weight lifter?

wellbert

Starting Strength
Stronglifts 5x5
or New Rules

Close your eyes and pick one.

AnvilHead

Starting Strength
Stronglifts 5x5
or New Rules

Close your eyes and pick one.

Any of the above would be a great starting point. All of them were designed by experienced lifters who've done the research and have plenty of time under the iron to back it up.

thisisjl

Do you belong to a gym or do you work out at home?

anels449

Thanks guys, I'll look into them!

I belong to a gym, so all the gym rats in the weight area intimidate me haha! I always run right to the treadmill or my classes, completely avoiding that area haha!

chris1816

Normally I stick with my cardio classes and jogging, but since I've reinjured my knee, and to stay motivated and active, I figure this is a good push to start trying out the weight lifting area. It's so alien to me; I usually tend to avoid it altogether. I don't even really know where to begin or what would be a good schedule to follow.

So do you guys have any suggestions for a beginner weight lifter?

The fact that you have an injury and thus only then will approach weight lifting, I have a feeling you have a few of the common misconceptions here. You need to be lifting heavy, and the ideal lifts in any good program will have you doing heavy, compound lifts involving multiple muscle groups. This is ideal, don't shy away from it, but be mindful of your injury. If anything it will help you recover better.

The programs others mentioned are ones I would point you to, Starting Strength is the defacto beginner program. You can read more about it, and fitness in general here (and I recommend reading top to bottom, no matter what you think you know): http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

alexveksler

I recently discovered how to introduce weight lifting and my cardio workout at the same time. Before I did 60 minutes of elliptical training. After getting off the machine, it is difficult to continue weight lifting. What I ended up doing few weeks ago is do my cardio in 2 sets. I do 30 minutes. Then stop and do a weight lifting set. After I do another 30 min cardio. Then I complete my second weight lifting. It works better for me.

With that said I alternate my weight lifting exercises with pushing and pulling. Pushing sets are: chest, triceps, shoulders. Pulling sets are: biceps and back. Alternating these will allow your muscles to recover from fatigue.

So, for example I do 30 min cardio, set of shoulder exercises, another 30 min cardio, and complete with chest,

Just my $0.02 Good luck

MoreBean13

^^What they said about a program. I don't know if your knee injury allows training, but most of these programs incorporate full body compound lifts. Many if not most knee injuries originate with an imbalance of your leg muscles, primarily between the hamstrings and quads, and it is of CRUCIAL importance if you have to adjust the program to take care of the injury, that you do it in such a way that you equally train the hamstring and the quads and glutes. Balance is key.

anels449

Normally I stick with my cardio classes and jogging, but since I've reinjured my knee, and to stay motivated and active, I figure this is a good push to start trying out the weight lifting area. It's so alien to me; I usually tend to avoid it altogether. I don't even really know where to begin or what would be a good schedule to follow.

So do you guys have any suggestions for a beginner weight lifter?

The fact that you have an injury and thus only then will approach weight lifting, I have a feeling you have a few of the common misconceptions here. You need to be lifting heavy, and the ideal lifts in any good program will have you doing heavy, compound lifts involving multiple muscle groups. This is ideal, don't shy away from it, but be mindful of your injury. If anything it will help you recover better.

The programs others mentioned are ones I would point you to, Starting Strength is the defacto beginner program. You can read more about it, and fitness in general here (and I recommend reading top to bottom, no matter what you think you know): http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

I've always said I should start weight lifting, I just never know where to start haha, so thanks! Looks like I have some reading to do at work tomorrow

meshashesha2012

Thanks guys, I'll look into them!

I belong to a gym, so all the gym rats in the weight area intimidate me haha! I always run right to the treadmill or my classes, completely avoiding that area haha!

you'll be an intimidating gym rat in no time!

chris1816

Normally I stick with my cardio classes and jogging, but since I've reinjured my knee, and to stay motivated and active, I figure this is a good push to start trying out the weight lifting area. It's so alien to me; I usually tend to avoid it altogether. I don't even really know where to begin or what would be a good schedule to follow.

So do you guys have any suggestions for a beginner weight lifter?

The fact that you have an injury and thus only then will approach weight lifting, I have a feeling you have a few of the common misconceptions here. You need to be lifting heavy, and the ideal lifts in any good program will have you doing heavy, compound lifts involving multiple muscle groups. This is ideal, don't shy away from it, but be mindful of your injury. If anything it will help you recover better.

The programs others mentioned are ones I would point you to, Starting Strength is the defacto beginner program. You can read more about it, and fitness in general here (and I recommend reading top to bottom, no matter what you think you know): http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

I've always said I should start weight lifting, I just never know where to start haha, so thanks! Looks like I have some reading to do at work tomorrow

Better late than never, good luck, and stay safe.

TxAlpha

Nothings sexier than a toned feminine woman......

anels449

^^What they said about a program. I don't know if your knee injury allows training, but most of these programs incorporate full body compound lifts. Many if not most knee injuries originate with an imbalance of your leg muscles, primarily between the hamstrings and quads, and it is of CRUCIAL importance if you have to adjust the program to take care of the injury, that you do it in such a way that you equally train the hamstring and the quads and glutes. Balance is key.

I was jogging with my dog and she tripped me up. So to avoid falling on her, I stepped with my left leg, bending my left knee too far over to the right, then bending it backwards because I fell. Swollen and can't put any pressure on it at all at the moment, so a full body weight lifting program probably isn't in the cards just yet. Whether or not there was an imbalance I couldn't tell you, but I for sure will be paying more attention to this now and making sure to balance everything out. Thanks!

anamikaraks

I am doing New Rules of Lifting for Women. I had a trainer go over the first exercises with me so that I was sure I wouldn't hurt myself. Now I actually enjoy it!

anels449

I recently discovered how to introduce weight lifting and my cardio workout at the same time. Before I did 60 minutes of elliptical training. After getting off the machine, it is difficult to continue weight lifting. What I ended up doing few weeks ago is do my cardio in 2 sets. I do 30 minutes. Then stop and do a weight lifting set. After I do another 30 min cardio. Then I complete my second weight lifting. It works better for me.

With that said I alternate my weight lifting exercises with pushing and pulling. Pushing sets are: chest, triceps, shoulders. Pulling sets are: biceps and back. Alternating these will allow your muscles to recover from fatigue.

So, for example I do 30 min cardio, set of shoulder exercises, another 30 min cardio, and complete with chest,

Just my $0.02 Good luck

That's actually not a bad idea! Once I am fully recovered I think I'll start doing that!

anels449

Thanks guys, I'll look into them!

I belong to a gym, so all the gym rats in the weight area intimidate me haha! I always run right to the treadmill or my classes, completely avoiding that area haha!

you'll be an intimidating gym rat in no time!

*lifts heavy object, grunts loudly, drops object, struts around*

Oh yes, I'm ready for it.

anels449

Nothings sexier than a toned feminine woman......

Word. Trying to look at this as a blessing in disguise, even though the pain keeps clouding it haha!

chris1816

I recently discovered how to introduce weight lifting and my cardio workout at the same time. Before I did 60 minutes of elliptical training. After getting off the machine, it is difficult to continue weight lifting. What I ended up doing few weeks ago is do my cardio in 2 sets. I do 30 minutes. Then stop and do a weight lifting set. After I do another 30 min cardio. Then I complete my second weight lifting. It works better for me.

With that said I alternate my weight lifting exercises with pushing and pulling. Pushing sets are: chest, triceps, shoulders. Pulling sets are: biceps and back. Alternating these will allow your muscles to recover from fatigue.

So, for example I do 30 min cardio, set of shoulder exercises, another 30 min cardio, and complete with chest,

Just my $0.02 Good luck

That's actually not a bad idea! Once I am fully recovered I think I'll start doing that!

I wasn't gonna jump on that guy, but no you do not want or need to be doing some kind of bizarre split cardio around weight lifting. Strength training should be done prior to any cardio activities, as it is silly to fatigue yourself prior to doing something where you will need to push yourself as hard as you can, to progressively lift more. It should be the bulk of your workout with cardio being the minority.

Read over the page I gave you, and most of the links to routines will outline this.

anels449

I am doing New Rules of Lifting for Women. I had a trainer go over the first exercises with me so that I was sure I wouldn't hurt myself. Now I actually enjoy it!

That's fantastic!!

I know once I get into the swing of a routine I'll start to enjoy it, it's planning out and starting the routine I gotta get at haha!

thisisjl

Using Free weights will be more beneficial to you and your body than using machines. Free weights you work more muscles because you are balancing the weight on your own plus lifting the weight so you get a more balanced work out and you don't end up with a weak/dominant side. That being said I also LOVE using the TRX basically it uses your own body weight as resistance and you can increase or decrease the resistance with your stance or position. Good luck I'm not going to be much use as far as resources go since I use a PT. I will say that since working with the weights I feel better and know my body is getting much stabler and stronger.

alexveksler

I recently discovered how to introduce weight lifting and my cardio workout at the same time. Before I did 60 minutes of elliptical training. After getting off the machine, it is difficult to continue weight lifting. What I ended up doing few weeks ago is do my cardio in 2 sets. I do 30 minutes. Then stop and do a weight lifting set. After I do another 30 min cardio. Then I complete my second weight lifting. It works better for me.

With that said I alternate my weight lifting exercises with pushing and pulling. Pushing sets are: chest, triceps, shoulders. Pulling sets are: biceps and back. Alternating these will allow your muscles to recover from fatigue.

So, for example I do 30 min cardio, set of shoulder exercises, another 30 min cardio, and complete with chest,

Just my $0.02 Good luck

That's actually not a bad idea! Once I am fully recovered I think I'll start doing that!

something I forgot to mention. 60 minutes on machine is awful long time to hang around if you don't watch tv or read book. What I ended up doing is grabbing a 20LB dumbbell. For you might want to start with 5 or 10. And I would do biceps, triceps and shoulders exercises while walking. At the beginning you would think this is a waste of time, but at the end of 60 minutes your arms and shoulders feel like you just got through lifting a car. It certainly dropped some fat of my arms and I still got my cardio in at the same time.

anels449

I recently discovered how to introduce weight lifting and my cardio workout at the same time. Before I did 60 minutes of elliptical training. After getting off the machine, it is difficult to continue weight lifting. What I ended up doing few weeks ago is do my cardio in 2 sets. I do 30 minutes. Then stop and do a weight lifting set. After I do another 30 min cardio. Then I complete my second weight lifting. It works better for me.

With that said I alternate my weight lifting exercises with pushing and pulling. Pushing sets are: chest, triceps, shoulders. Pulling sets are: biceps and back. Alternating these will allow your muscles to recover from fatigue.

So, for example I do 30 min cardio, set of shoulder exercises, another 30 min cardio, and complete with chest,

Just my $0.02 Good luck

That's actually not a bad idea! Once I am fully recovered I think I'll start doing that!

I wasn't gonna jump on that guy, but no you do not want or need to be doing some kind of bizarre split cardio around weight lifting. Strength training should be done prior to any cardio activities, as it is silly to fatigue yourself prior to doing something where you will need to push yourself as hard as you can, to progressively lift more. It should be the bulk of your workout with cardio being the minority.

Read over the page I gave you, and most of the links to routines will outline this.

Hahah well see that makes sense too! I'm a newbie guys, I need direction! (and I will look into the page )

anels449

Using Free weights will be more beneficial to you and your body than using machines. Free weights you work more muscles because you are balancing the weight on your own plus lifting the weight so you get a more balanced work out and you don't end up with a weak/dominant side. That being said I also LOVE using the TRX basically it uses your own body weight as resistance and you can increase or decrease the resistance with your stance or position. Good luck I'm not going to be much use as far as resources go since I use a PT. I will say that since working with the weights I feel better and know my body is getting much stabler and stronger.

You've been doing such a great job too! I've always heard that free weights are better than machines, I've just never really known much about how to use them minus like curls and stuff.

But the free weights are where the gym rats hang out! Haha! I really should just do it, though. It can't be that bad, right?

anels449

I recently discovered how to introduce weight lifting and my cardio workout at the same time. Before I did 60 minutes of elliptical training. After getting off the machine, it is difficult to continue weight lifting. What I ended up doing few weeks ago is do my cardio in 2 sets. I do 30 minutes. Then stop and do a weight lifting set. After I do another 30 min cardio. Then I complete my second weight lifting. It works better for me.

With that said I alternate my weight lifting exercises with pushing and pulling. Pushing sets are: chest, triceps, shoulders. Pulling sets are: biceps and back. Alternating these will allow your muscles to recover from fatigue.

So, for example I do 30 min cardio, set of shoulder exercises, another 30 min cardio, and complete with chest,

Just my $0.02 Good luck

That's actually not a bad idea! Once I am fully recovered I think I'll start doing that!

something I forgot to mention. 60 minutes on machine is awful long time to hang around if you don't watch tv or read book. What I ended up doing is grabbing a 20LB dumbbell. For you might want to start with 5 or 10. And I would do biceps, triceps and shoulders exercises while walking. At the beginning you would think this is a waste of time, but at the end of 60 minutes your arms and shoulders feel like you just got through lifting a car. It certainly dropped some fat of my arms and I still got my cardio in at the same time.

Interesting! Not sure if my gym would be too happy with me grabbing some weights and walking on the treadmill, though haha!

thisisjl

You've been doing such a great job too! I've always heard that free weights are better than machines, I've just never really known much about how to use them minus like curls and stuff.

But the free weights are where the gym rats hang out! Haha! I really should just do it, though. It can't be that bad, right?

Really once you just get in there and do it, it's awesome. I couldn't do a push up to save my life if I tried 6 months ago. Now I can get 3/4 of the way down and back up 3 times not the "girly" kind. I'm working towards being able to do a full real pushup by the end of the month. I just feel more toned my tricep "wings" as I called them have almost gone away I've still got a lot of work to do but I don't feel like I'm flappin' away as I'm walking around. I know great visual huh?

anels449

You've been doing such a great job too! I've always heard that free weights are better than machines, I've just never really known much about how to use them minus like curls and stuff.

But the free weights are where the gym rats hang out! Haha! I really should just do it, though. It can't be that bad, right?

Really once you just get in there and do it, it's awesome. I couldn't do a push up to save my life if I tried 6 months ago. Now I can get 3/4 of the way down and back up 3 times not the "girly" kind. I'm working towards being able to do a full real pushup by the end of the month. I just feel more toned my tricep "wings" as I called them have almost gone away I've still got a lot of work to do but I don't feel like I'm flappin' away as I'm walking around. I know great visual huh?

Hahah I call them Bingo Batwings.

Vailara

I feel quite comfortable in the weights area of my gym now. People mostly ignore me or are friendly. I'm usually the only one who wants to use the power rack, so I don't get in anyone's way! Just go for it - people are generally nice!

I have a bad knee and a bad back and both have improved since taking up heavy lifting. (Don't take that as medical advice - it's just my experience!). I love lifting, and wish I'd done it years ago.

MogwaisGrandma

As already said go and grab one of the staff off the gym floor. They will be more than happy to take you through a few things.

anels449

Hahah I really should just jump right in I think it's more coming in and not knowing where to start program wise that's the real intimidation. I don't want to go in there looking lost. I'll have some awesome reading to do tomorrow!

thisisjl

Can you get a personal trainer for a couple sessions to get you going? I pay like 120 for 3 half hour sessions. That would be enough to get you started.

MoreBean13

Hahah I really should just jump right in I think it's more coming in and not knowing where to start program wise that's the real intimidation. I don't want to go in there looking lost. I'll have some awesome reading to do tomorrow!

Good for you! Know this, just doing that reading, and watching a few videos on form, will put you ahead of the pack. Many, many of the people there have no idea what they're doing, and are only indoctrinated by the hand-me-down information that their equally uneducated bro's gave them. A little bit of knowledge goes a long way in the gym.

If you really want to get in to the nitty gritty of strength training, I recommend Rippletoe's Starting Strength book, but what you have planned to read up on will start you off on the right foot. (the one with the healthy knee, hehe)