Newbie... first workout, done. Have a couple questions.
Isakizza
Posts: 754 Member
Hi,
Newbie to lifting. Just did my first workout and so far so good. I was wondering a couple things.
Warm up. Do any of you warm up using cardio before a workout? If so, what do you do and how long?
My first workout I didn't do cardio before, I just did a warm up set prior each workout.
Breaks. How long do you break between sets? Do you take longer breaks when you start to lift heavier weights?
My first workout only used the bar so didn't take much of a break, maybe 30-45 sec.
Does anyone add to the workouts? Such as biceps/triceps/lunges etc?
Thanks!
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Newbie to lifting. Just did my first workout and so far so good. I was wondering a couple things.
Warm up. Do any of you warm up using cardio before a workout? If so, what do you do and how long?
My first workout I didn't do cardio before, I just did a warm up set prior each workout.
Breaks. How long do you break between sets? Do you take longer breaks when you start to lift heavier weights?
My first workout only used the bar so didn't take much of a break, maybe 30-45 sec.
Does anyone add to the workouts? Such as biceps/triceps/lunges etc?
Thanks!
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Replies
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Awww, I was gonna link you the FAQ but I didn't write up warmups yet. My bad.
For warmups, what you did is fine. The goal of a warmup is to get warm, period. Getting warm is different for different people - first thing in the morning I'd recommend you do a LOT of warming up - a little cardio, some dynamic stretching/mobility stuff etc.
In the afternoon or evening, you CAN do that stuff, and you might want to specifically hit some areas you need extra work in with mobility work or stretching (a lot of people have tight hips and shoulders, for example) but aside from hitting areas of specific need, just doing warmup sets is probably fine because you've presumably been out and about all day, moving around.
I don't warmup much at all honestly - I might do a few bodyweight squats (like literally a few) or some quick stretching of something that feels stiff but otherwise I go straight into my warmup sets. I always do at least 3 warmup sets though.
Breaks between sets - in the first few weeks or for warmup sets, you don't need to rest much. As it gets heavier you'll need to rest more. Rest as long as you need to feel ready for another set - this should typically be around 3 minutes. If if you fail on a set, rest longer before the next one (4-5). If you find you NEVER feel ready after 3 minutes, that's not a good sign -- it may mean you're ready to drop down to fewer sets (3x5 instead of 5x5) or you're not eating enough or you're doing too much extra work.
I typically rest about 2-4 minutes
You can add "beach work" as its sometimes called if you want, or you can add finishers (usually these are like interval style bodyweight circuits) or you can add a particular exercise you want to work on.
I wouldn't plan to add heavy lunges but as a lighter weight exercise you should be ok. Anything like curls or ab work or some particular area you want to build muscle or strength in is fine. Don't feel like you NEED to but you can - extra work should be no more than like 15 extra minutes worth.
What's good depends on your goals and what you like. If you just want to add SOMETHING extra but don't have anything in particular you want to do, put in some extra work on your back. Can't have too strong of a back. Rows of all kinds, pullups/chin ups, lat pull downs, etc.0 -
Welcome!
I used to do yoga for 20-30 minutes before lifting, but now do walk/jogging for warmup since I started C25K last week, and I now do yoga on alternate days instead. I think everybody warms up differently, and it really boils down to personal preference. Doesn't matter how you warm up, as long as you do warm up, in a way that doesn't hurt your lifts, so nothing too strenuous. I also foam roll afterwards since that really cuts down on the muscle soreness.
30 second breaks in the beginning are more than adequate because the weights are light. I occasionally take longer breaks now if I hit a weight range that I have to put a lot of effort in, to give myself more rest before my next set. You will find that being true also down the road. Enjoy the short breaks and quick lifting sessions for now!
I'd advise against ancillary lifts for now until you can do the main lifts in good form and know what you're doing. The weights are light in the beginning to give you time to practice good form. The program ramps up very quickly, so if it feels easy for now, it's because it should. to give you time to adapt and learn. It'll get hard soon enough.
The only thing I really do other than the major lifts are shoulder dislocations and some overhead squats with a PVC pipe (just because I can) before I start squatting. I'm usually too wiped out to do any isolation lifts for biceps and whatnot afterwards. These muscle groups get worked with the main lifts anyway.
Most people start doing support lifts when they switch to an intermediate program, but not during the beginner Stronglifts course, which is designed to give you a basic strength foundation.
Plus, whatever tameko said. She's a lot more knowledgeable than I am.
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AWESOME!
Thanks!!!:happy:0 -
I used to ride on a spin bike for five minutes before lifting, but then got tired of that; now I use the stair stepper every once in a while. Then I'll just do some hang cleans and snatches while waiting to use the squat rack. Sometimes you can get too tired though if your warm up ends up feeling like your workout.
Complete resynthesis of ATP appears to occur within 3 - 5 minutes, while complete resynthesis of creatine phosphate can occur within 8 minutes. Personally I like to rest up to about 7 minutes between sets because my weights are getting really heavy. Before I reached the level where I'm at now, I would rest for minutes less than that.0 -
warm ups for me- doing a round of sciatic nerve stretches. I had a problem with the scitica iin January and evrey since tthen I have to do those stretches before I do anyting! My lifting sessions are in the late afternoon, anything more than a few stretches would make me too tired to lift.
rest periods- depends if my mom is home to tell me all about her new sink, or why she's upset with "so-&-so" or not. Usually just 3-5 minutes, but my weights are still low. I just started a couple weeks ago.0
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