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    So you want to start lifting? Great!

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    • Posts: 22 Member
      bump
    • Posts: 3,588 Member
      Bumping for later reference
    • Posts: 33 Member
      Bump for later.
    • Posts: 17 Member
      Great information - thank you!
    • Posts: 400 Member
      <3
    • Posts: 26 Member
      How do you know how much to lift for each exercise?
    • Posts: 17,525 Member
      Learn the technique first.
      Typically this means start with the bar. (which is 45 pounds)

      if this is to heavy- use dumb bells- or a PVC pipe- or a broom.

      After that it boils down to this.
      "it depends on your program and your goals"
      but first step is If you can't lift it- it's too heavy.
      If you can only lift it 1-2 times- and or you are losing your posture/form- it's too heavy.

      You're first working weights are **usually* something that can be lifted uncomfortably for 5-10 reps. Meaning you can do it- but after about 4/5 it's starting to feel heavy and you're breathing with some force.
    • Posts: 50 Member
      *bump*
    • Posts: 28 Member
      To read later
    • Posts: 145 Member
      bump
    • Posts: 159
      Really helpful advice in this thread - thank you to those who took the time to help.
    • Posts: 400 Member
      <3
    • Posts: 253 Member
      Yesss. :D<3
    • Posts: 76 Member
      Good information for us beginners!
    • Posts: 2,168 Member
      Thanks for that Fuji. I was wondering what a split was.
    • Posts: 162 Member
      Thanks
    • Posts: 309 Member
      Bump to read later.
    • Posts: 120 Member
      Getting in so I can watch the videos later! Thanks for the info!
    • Posts: 71 Member
      Saving for later. Thanks!
    • Posts: 122 Member
      Get a coach.

      Or a personal trainer or somebody else that KNOWS how to lift. And by KNOW I mean, someone who actually KNOWS as in; educated or at the very least has been doing it for years and has the body to prove it. Someone who has studied body physiology, nutrition, exercise science etc. Broscience is your worst enemy at the gym.

      My weight lifting coach used to say: "One good rep is worth 3 ****ties." In other words, a single rep with perfect form is worth 3 half-*kitten*, almost-but-not-quite-there, just doing it to get to "10"- reps. A coach or trainer can see what you're doing wrong and can correct you before you start making some bad habits. And keep in mind, different coaches will concentrate on different things- body builders are ideal if you want to look good, strength coaches are it if you want to get strong etc.

      Plus, a coach is a great motivator and can provide that extra level of discipline to get you where you want to be.

      Awesome post.
    • Posts: 483 Member
      Thank you!
      Saving for later
    • Posts: 559 Member
      What? No love for the power clean?:tongue:

      Weight selection for the beginner:
      Stay with an empty bar or lighter (preloaded 10 lb bar, broom, PVC) and do not reps. Add 5-10 lbs and do 5 more. Repeat until your reps slow down or feel like the next set will be too much. Congratulations, you did your first of 3 or 5 sets. Take a break and come back for 2 or 4 more with a break between.

      Repeat for each different lift. The next day that you do one of the above lifts add some weight. The following are dukes of thing to start:
      Deads 10-15 lb increments
      Squats 5-10 lbs
      Presses and others 5 lbs

      These change based on strength and experience. If 5 lbs is too much then you need fractional plates, 2 inch washer, or baseball weights.

      Focus on form, don't mix high and low bar squat techniques, and dont mix programs. Now go lift.
    • Posts: 522 Member
      Quick reply so I can grab those videos later. I've been doing the main 5 through stronglifts and made some great gains. Struggling with the OHP though :( I've looked for a couple of videos but that one looks the best I've seen.

      Hey, this really helped me - I'm sure there are loads of video links for OHP but I liked the way it was spelt out that basically I was going to suck at this lift for a long time :laugh:

      http://www.nerdfitness.com/blog/2014/05/28/strength-training-101-the-overhead-press/
    • Posts: 117 Member
      following
    • Posts: 629 Member
      Good info. Thanks!!
    • Posts: 345 Member
      Joining this post because I want to start lifting, and I have a back injury. Please friend me or message me if you want to :)
    • Posts: 5,895 Member
      Great information. BUMP!
    • Posts: 633
      Thank you for the info.
    • Posts: 311 Member
      Yep! Good stuff!
      And I think if newbies try just a FEW weight-lifting exercises, see how GOOD and STRONG they feel?
      They'll be hooked! :love:
    • Posts: 60 Member
      Joining this post because I want to start lifting, and I have a back injury. Please friend me or message me if you want to :)


      Injury here too. Both knees gone. Is it possible to concentrate just strictly on upper body? Lifting has been a dream though. I'm so ready to start.
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