So you want to start lifting? Great!

Fujiberry · June 2014

Just a brief note/point that I wanted to make since I've seen a lot of friends offline make this mistake recently.

If you just started or have been lifting for only a few months, don't do any of those split routines. Split routine means this:

Monday: Biceps, Chest [Bicep curls, dumbbell chest flies, ... ]
Tuesday: Hamstrings, Back [Cable Kickbacks, Good Mornings, ...]
Wednesday: Shoulders, Triceps [Shrugs, Tricep kickbacks, ... ]
etc, etc.

You don't need those separate days. You don't need isolation exercises. Splits like that are for intermediates. A lot of isolation work won't do you a lot of good if you don't have a good muscle base. Think of them us 'touch-up work' or as the 'decoration' to your plain frosted cake.

Focus on compound lifts.

Compound Lifts:

bench
squat
deadlift
pull-ups
rows
military press

If you still want a split instead of a full body workout of compound lifts, do an upper/lower split, like this:

Workout A: Upper

Bench
Pull ups
Rows
Military Press

Workout B: Lower

Squat
Deadlift
Leg Press
Calf Raises

Alternate, and workout every other day.

If you have a great muscle imbalance where one side is very, very clearly so much stronger than the other, where one side is completely dominant (as in my fellow fencers out there), then feel free to add a bit of isolation/unilateral work to try and even yourself out.

Have a good day, everyone~!

Good beginner programs include:

Starting Strength
Strong Lifts
New Rules of Lifting for Men/Women
All Pro's
Strong Curves

Some are/can be free. Just look up online.

Any other suggestions?

iPlatano · June 2014

Good and informative post.

BUMP!

RECowgill · June 2014

This is very good advice of course, I would go a bit further and simplify your list of information personally. There are lots of different exercises to do, but only 5 that someone who is new should do:

* Back Squat ---

http://youtu.be/dQFsSj2IUAo
* Bench press ---

http://youtu.be/34XRmd3a8_0
* Deadlift ---

http://youtu.be/nXfzWe-6t0w
* Standing Overhead press
* Bent over row
(I'm adding in a few example vids that I like, but please do your own research).

You already mentioned them, but I would really emphasize these 5. These 5 are the only lifts a new lifter needs to do. They are the most rudimentary lifts every lifter should know. It took me months to figure that out, wish I would've had someone spell that out for me in the beginning. Do these 5 and ignore everything else. Literally. Until you get good at them, everything else is wasting time.

These 5 compounds can be a little bit scary for newbies, they were for me. I suggest you go on YouTube and search "how to" on each one (how to deadlift, how to bench, etc). Lots of good proper instruction will come up. Watch and learn at least a few videos on each move to get a sample for the different subtleties and nuances from different instructors.

A word of advice: maybe you're a dude who thinks he knows how to do one of these already, like benching. You probably don't, actually. Learn from these people who really know what they're doing and please study proper form. Even if you think you know, review the basics. Do it periodically. The last thing you want when lifting is an injury.

The worst thing you can do is copy what others do at the gym. Please don't, people at the gym don't know what they're doing. The reason: people don't study. They don't ask critical questions. Some do, most don't. If you copy others you see, listen to your boyfriend or whatever, odds are their knowledge is incomplete and probably bad. YouTube videos are your best crowd sourced knowledge base. Do your own research. Please get in the habit of researching and studying.

I'd skip pushups, pull-ups, chin-ups and dips to start. They are good compounds sure, but many new people don't have the strength to do 1 pull-up. Build some strength using the 5 then start incorporating other compounds like those. Really, every exercise is superfluous outside of the basic 5 lifts. I'd also argue they just aren't as good, pull-ups are a good compound but they only work a subset if the body. Squats etc work the entire body, and really need to be learned first.

And the sooner you do and learn the 5 compounds the better off you'll be. If you're serious about lifting it will take you years to master all 5. They inform so many other lifts (there are many variants of them, related lifts etc) and it's almost impossible to know them all. But to start it's really that simple, the more complex and deeper stuff will come later.

And as some twins say, it's just advice. Do your own research and figure it out.

Fujiberry · June 2014

^^^^^ THIS

HanamiDango · June 2014

Thank you for this post and thank you to every who has input too. :flowerforyou:

RECowgill · June 2014

Here's a very good standing overhead press video, goes over some of the nuances in getting the form just right. Follow his advice and you'll improve your lifting:

http://youtu.be/sqKhLR1zRaU

There are several different bent over barbell rows, but the one to learn IMO is the Pendlay Row:

http://youtu.be/ZlRrIsoDpKg Nothing is better for building a strong back and biceps. Bent over rows are why you don't need to waste your time with dumbbell curls or any other bicep curls.

vera_sweet · June 2014

This is neat! Thanks for all the useful info here!

Fujiberry · June 2014

There's also a brief breakdown of some of the muscle groups engaged during compounds vs. isolations:
http://www.aworkoutroutine.com/compound-exercises-vs-isolation-exercises/

teresamwhite · June 2014

In so I can keep the videos handy...

Thanks for the advice! It's much appreciated!

janer4jc · June 2014

Very helpful. Thanks.

Fujiberry · June 2014

There's also a brief breakdown of some of the muscle groups engaged during compounds vs. isolations:
http://www.aworkoutroutine.com/compound-exercises-vs-isolation-exercises/

And there's more video breakdowns here:
http://forum.bodybuilding.com/showthread.php?t=118920551

Mhgretsch · June 2014

Bump

kethry70 · June 2014

Tagging and thanks for the great info and links!

foxcities2014 · June 2014

good stuff!

lin7604 · June 2014

following!

sissiluv · June 2014

So in for this, thank you! c:

SuperC_85 · June 2014

Bump to read a bit later

chrisdavey · June 2014

Great post OP

Your point about a split being for intermediates is very valid. I don't know how many people I see in the gym doing their "arm days" when there is definitely no strength base built yet.

One thing I will mention is that even though I am a huge fan of compound lifts they aren't actually "required". For people with injuries or mobility issues some of these can actually be dangerous so it is important to make sure that you are able to do them safely. And there is no reason why you can't switch in leg presses for squats while you work on hip/ankle mobility for example.

Some machines I actually prefer than free weights too like chest supported rows instead of bent over rows. Much harder to cheat and many people have an issue with keeping core tightness.

But just being nitpicky

And one thing you will notice with all the beginner programs is they all provide progressive overload. That is most important. If you continue to do what you could do last week then there won't be adequate stimulus for change. This can be in the form of volume or intensity.