Anybody want to help build a weight routine??

belle_of_the_bar · May 2013

So, I want to be strong and hot. And I want to have abs. Thing is, I have little to no idea what I'm doing in the weight room. I did learn yesterday what a smith machine is, so yay for that one. Can anyone suggest a routine that will work my whole body and last about 30 minutes excluding stretching etc.? Today I did squats on the smith, abs, lunges, curls and some random arm stuff, but really, I need more of a plan. Please, oh mighty gurus of the free weights, help me out. Also, if you suggest a move who's name isn't self explanitory, can you give me an idea of what it is and how to do it? Any and all help is greatly appreciated!

blackstar420 · May 2013

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

Everything you need is there... excercises, nutrition, supplementation (if you want to).... great program....

ramalem · May 2013

Check this book out - really good resource. The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess by
Lou Schuler.

belle_of_the_bar · May 2013

I went to bodybuilding.com for the first time this morning, and I think it's going to be a great resource for me. Thanks!

missmaggie369 · May 2013

BUMP for later.

Alta2000 · May 2013

jacksonpt · May 2013

As a beginner, your best bet is start off with a boxed program, preferrably centered on free weights and compound lifts. Look up starting strength and strong lifts - both are excellent beginner programs. Most beginners aren't comfortable (nor is it generally recommneded) doing cleans, so most will do bent over barbell rows instead.

tkillion810 · May 2013

I second all the responses received so far! Great advice.

ninav1980 · May 2013

Im glad you posted this. I found myself wandering around in the gym last night not knowing what to do next. Im a cardio gal, but I know I need to add weights to my workouts.

bobbfrommn · May 2013

Google Stronglifts. It's a simple basic lifting program comparable to starting strength but laid out very well. Its based off the big compound lifts (squat, bench, deadlifts, press and row). You will see progress and its very uncomplicated. You start extremely light and it gives you time to build good form before you get heavy.

I read a strength trainer I follow say this is all 90% of the people who work out ever really need (until you get competitive). My wife has been doing it for over two months now and I can see the gains (even though she doesn't believe me). I've been so impressed I dropped the program I was doing and started just doing this.

DeeC01 · May 2013

bump

Shawshankcan · May 2013

I recommend staying away from the smith machine. Many are counter balanced you will get an inflated sense of what you are lifting. Second, they don't help the stabilizer muscles. With a squat, for example, you are just pushing up and down. With a free weight squat, you have two other axis to fight against.

rick_po · May 2013

I recommend staying away from the smith machine. Many are counter balanced you will get an inflated sense of what you are lifting. Second, they don't help the stabilizer muscles. With a squat, for example, you are just pushing up and down. With a free weight squat, you have two other axis to fight against.

Exactly. Be especially careful if you switch from a Smith machine to free weights. Your legs will be strong, but your stabilizers will be weak and your form will be less than perfect, which is a recipe for an injury. When switching, reduce the weight until you improve your technique and strengthen those stabilizers.

belle_of_the_bar · May 2013

My only problem is that I work out alone. Isn't it bad to do free weights without a spotter?

Alta2000 · May 2013

My only problem is that I work out alone. Isn't it bad to do free weights without a spotter?

That's why I posted the dumbells list. Many people do not know the names of the exercise to search for the video. At least in the beginning you should be fine working alone until you feel the need to use barbells. If you are fine working with just dumbbells, you do not need a spotter.

ViDexSha · May 2013

Bump!

rick_po · May 2013

My only problem is that I work out alone. Isn't it bad to do free weights without a spotter?

Barbell bench press is the lift you need a spotter for, if you're pushing yourself to real failure. This video is one way you can get away from a near miss:

http://www.youtube.com/watch?v=n_OdXKfSp-Y

You can do dumbbell bench presses without a spotter.

There are techniques for getting out from under a barbell on a failed squat. A power rack is probably best; make sure you know how to dump the bar before you start lifting too heavy.

I don't think you need a spotter for any of the other standard beginner lifts.

helpfit101 · May 2013

Sorry for another "me too", but please STAY AWAY from the smith machine.

It is an abomination. It's only there because it LOOKS safe. It is actually the most dangerous machine your gym is likely to have because it doesn't allow you range of motion when doing your squat, dead-lift or bench press. You need range of motion to PROTECT yourself.

Ok that's enough for the capitals.

Here's a good routine just using dumbbells I just found googling for another post:
http://www.bodybuilding.com/fun/rudy6.htm

It's a good idea maybe to ask a personal trainer to give you 1 or 2 private lessons if your gym has them. And don't be afraid to ask some muscle heads in your gym to help you. Seriously! And don't ask some newbie but the big muscle guy.

MrsGraves1987 · November 2013

Bump

Anybody want to help build a weight routine??

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