beginner at home weightlifting help

strawberrytoast

Hi there, after reading all the success stories with weights i thought i'd give it a try. Ive bought beginners dumbell and barbell set 35kg max.
I know theres loads of posts about weightlifting and ive tried reading through them but.... I just want to know if theres any free and good programs online to get me started? I see people talking about deadlifts ect and ive no idea what these are, obviously im gonna be on youtube for a while to try and learn the correct position/form just looking for something to follow.
And NO i shall not be going to a gym to learn or do anything, i only workout at home.

Any help appreciated :bigsmile:

girlie100

for a good programme for free for the barbell is stronglifts 5x5, there i a group on here for women following with a good breakdown of the routine.

I lift at home and find this easy to follow, once you have the form down correctly and youtube is great for this then your off :happy: :happy:

you will soon be buying yourself some more weights and a some squat stands

flechero

Here is a good dumbbell only routine

http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

I have put on a significant amount of muscle with this routine. I've added inches to everything but my waistline. As long as you challange yourself and add weight as prescribed, you will build. (provided you eat enough) Before I was eating enough, I was getting much stronger with this routine, just not adding mass.

There are also photos and video tutorials with each exercise in this program. (just click the exercise)

ilovedeadlifts

I'd reccommend a 5x5 program like stronglifts or Madcows.
everyone who has done them got stronger and will speak highly of them.

PetulantOne

Yup Stronglifts is free and easy to understand. But you will also need a bench and some sort of squat rack.

strawberrytoast

5x5 been mentioned a lot gonna google it right now!

I dont wanna bulk up i want to get fat off, im quite a large chunky monkey, mainly do cardio but thought might as well try and tone while losing fat. Read somewhere doing weights burns the carbs then HIT/cardio will help burn the fat. Thanks peeps

LorinaLynn

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

I have a bench, but no squat rack. I do hack squats instead. Not idea, but sometimes "good enough" is... good enough. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

Love2lift72

I do ChaLEAN Extreme. It uses dumbbells. I am happy with it for now because it got me started. I will probably go through it again at some point after I finish but I am looking forward to more now. It involves compound lifts as heavy as you can. The first month was 8-10 reps, second month is different moves at 6-8 reps and the final month changes again with new moves and back to 8-10 reps. Plus there are what she calls "extreme" or break down reps after some of the exercises. You need to do these super slow and they get hard. (I will note right now, I am not a BB coach. Don't want to be. Just love this because it got me into lifting and fitness.)

I have heard about Jamie Eason's program. Maybe someone that has followed it can give you more input. http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

I also bought The New Rules of Lifting for Women. I have read most of it and sounds like a great program but I would have to be able to figure out how to modify in order to do it at home. It requires some machines and a squat rack.
Hope that helps.

KevinWhitman

http://fitnessblackbook.com/ ~ Go here and look at his Visual Impact Cardio for women... He has plenty of free articles on the site as well that are valuable... stay away from deadlifts and squats unless you just happen to like parachute pants.

ilovedeadlifts

Yup Stronglifts is free and easy to understand. But you will also need a bench and some sort of squat rack.

very true.

If you just have a barbell you're limited to rows, cleans, deads, front squats, light good mornings, floor press, overhead pressing variations, and a few other things. Still plenty of options to get strong without a bench or a rack, but programming the routine would be much easier with that equipment.

ilovedeadlifts

http://fitnessblackbook.com/ ~ Go here and look at his Visual Impact Cardio for women... He has plenty of free articles on the site as well that are valuable... stay away from deadlifts and squats unless you just happen to like parachute pants.

worst advice I think I've ever read in my life.

why on earth would you avoid the two most beneficial excercises for strength. please go

2abnorth

Bodybuilding.com has a lot of workouts on it, as well as a database of exercises with related videos so you can see how they are done. Since you are new to lifting, concentrate on form, rather than the weight until you have the movements down. Great decision. Your body will love you for it.

TR0berts

Read somewhere doing weights burns the carbs then HIT/cardio will help burn the fat. Thanks peeps

Uh, no. Both weight training and cardio burn whatever's available - cardio just burns more at one time.

Try bodybuilding.com to find a number of programs - many of which you can do at home with the weights you have, as well as some body weight exercises.

ilovedeadlifts

Read somewhere doing weights burns the carbs then HIT/cardio will help burn the fat. Thanks peeps

Uh, no. Both weight training and cardio burn whatever's available - cardio just burns more at one time.

pretty much. I think HIIT is a little more efficient at burning calories. And if you're competing in any sports, the interval training is much more useful than steady state cardio for conditionoing.

LorinaLynn

http://fitnessblackbook.com/ ~ Go here and look at his Visual Impact Cardio for women... He has plenty of free articles on the site as well that are valuable... stay away from deadlifts and squats unless you just happen to like parachute pants.

Yeah, I mean look how horribly disfigured I am now from doing squats and deadlifts. :sad:

ilovedeadlifts

http://fitnessblackbook.com/ ~ Go here and look at his Visual Impact Cardio for women... He has plenty of free articles on the site as well that are valuable... stay away from deadlifts and squats unless you just happen to like parachute pants.

Yeah, I mean look how horribly disfigured I am now from doing squats and deadlifts. :sad:

i will say that I've had to buy larger pants quite a few times. but i've eaten to purposely get larger and lifted with the intent of getting bigger......

strawberrytoast

As i said i know - not a lot lol. Thanks for all the info guys. LorinaLynn you look fabulous!

Ill try some things out from the sites and see what i think works for me, i know there will be no muscle definition as theres too many layers of fat to go through first :laugh:

svgarcia

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

I have a bench, but no squat rack. I do hack squats instead. Not idea, but sometimes "good enough" is... good enough. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

Lorina- hack squat instead of?

LorinaLynn

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

I have a bench, but no squat rack. I do hack squats instead. Not ideal, but sometimes "good enough" is... good enough. http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

Lorina- hack squat instead of?

Instead of traditional barbell squats with the bar across your shoulders/back. Without a rack, there's no safe way for me to get it there at the weights I'm doing now.

Icaw

Bump!