Inspiring lifters required

hyper_stitch
hyper_stitch Posts: 180 Member
in Introduce Yourself
Hmmmm that sounds kinda odd but I really do want to build up some people who can inspire me, wanting to get into lifting and do it with a smile on my face!

So please if you're into lifting or strength training or just aspiring like me share your wisdom and some laughs :drinker:

Finally got my head around the idea this is a commitment ... Marathon not a sprint mentality and am ready to own it just need the right support around me.

Edit.... Realised I included nothing about me .... Started out at 210lbs after having a kid 8 years ago slow and steady now at 148lbs. I'm pretty stubborn, laugh at inappropriate stuff, playing ps3 is my therapy and can be a bit sweary so if none of that offends please add me.

Replies

  • grimendale
    grimendale Posts: 2,153 Member
    I'm doing Insanity at the moment to cut, but once that is done in a month, I plan on starting lifting again. If you're looking to start lifting, nerdfitness.com and jefit.com are two good resources. The former has some bodyweight circuits and stretching routines that are very good, as well as a number of articles and videos that are helpful to a new lifter. The latter has a large library of exercises and lifting routines broken down by muscle group and experience level, so it's easy to find one that works what you want and is at your difficulty level. Add me if you like.
  • taunto
    taunto Posts: 6,420 Member
    While I can't help you find friends who lift, I can point out towards a couple of groups where the meatheads hang out :)

    http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women
    http://www.myfitnesspal.com/forums/show/10067-eat-train-progress-
  • hyper_stitch
    hyper_stitch Posts: 180 Member
    Thank you and thank you .... If I was clever enough to multi quote I would .... All contributions gratefully received (can you tell I work for a charity) will check out the info :smile:
  • amcsouth
    amcsouth Posts: 283 Member
    Started lifting a couple of months ago and I need some friends who are interested in it for ideas/motivation! Anyone feel free to add :)
  • dgb26
    dgb26 Posts: 77
    In a nutshell....

    To gain strength and keep size to a minimum...less weight and higher # of reps.

    To gain muscle (size)....heavier weight and less reps.

    I do 3 sets of 10 for each exercise, with increasing weight each set. My final set is the max weight i can do...sometimes only achieving 6-8 reps.

    Regardless, I think it is beneficial to isolate the body parts and concentrate on only 2 or 3 per day.

    My schedule is:

    Monday ...Chest and Tricep day
    Wednesday or Thursday.... Back and Bicep and forearms day.
    Saturday or Sunday...Legs and Shoulders day.

    Working the chest and tri's together is complimentary (similar motion.... pushing)
    Working the back and biceps together is complimentary (pulling)

    Once a week each part is adequate for heavy lifting and recovery.
    For light weight lifting, I would do each part twice a week.
  • Snowwy11
    Snowwy11 Posts: 28
    Strength/weight training is loads of "fun". I do it with a huge smile on my face. HA! My trainer makes it sound so pleasant saying it feels great doesn't! I smile and say of course feels wonderful....while in my head I'm cussing her out! Hahaha. I really do love it......when I'm all done with my workout :-D
  • wswilliams67
    wswilliams67 Posts: 938 Member
    For strength:
    1) Find out your 1 rep maxes (1RM) on the lifts. (1RM = the maximum weight you can lift for a single rep)
    2) Follow a tier progression...
    40% 1RM x5 (warmup)
    50% 1RM x5 (warmup)
    60% 1RM x3 (warmup)
    75% 1RM x5 (work)
    80% 1RM x5 (work)
    85% 1RM x5+ (as many as possible) (work)
    3) Do this for 6 weeks then de-load (reduce the working percentages) on week 7
    4) Retest your 1RM in week 8 and begin the cycle again.

    You gain strength by working in the 70-85% 1RM range. You aren't trying to tear the muscle fibers and gain mass. There are plenty of strength programs available on the web.

    If you want to build mass then you have to lift in the 90-95% 1RM range and breakdown the muscle fibers so they can repair and 'bulk'. You also have to eat a lot more calories.

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