Heavy lifting for beginners
GingerPwr
Posts: 1,984 Member
Hey there!
Okay, I love free weights, so I'm sure I'd like heavy lifting and I've read that it helps burn more calories and so yeah. On board.
But what are your favorite combo moves? Is it better to do more sets with fewer reps? Do you increase weight through the sets? Help! I want advice.
Okay, I love free weights, so I'm sure I'd like heavy lifting and I've read that it helps burn more calories and so yeah. On board.
But what are your favorite combo moves? Is it better to do more sets with fewer reps? Do you increase weight through the sets? Help! I want advice.
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Replies
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What are you goals?0
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Depends on what your goals are.
For me I increase the weight if I am able to get in 10-12 reps during my set. If I can not get the 10 rep mark, I stay at that weight until I do.2 -
Ease into it dot try to go full out at first.0
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As a beginner, and with no clear idea of yiur goals, I would start you out doing reps in the 12-15 range and over time bring you down into the 4-6 range. And even then once you are comfortable handling heavy weights, you shouldn't neglect higher rep ranges0
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Step 1 - figure out your goals, like others said. Step 2 - find a structured program to address those goals - http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
And that can be body weight, free weight, barbell or combination of all.5 -
Ironandwine69 wrote: »What are you goals?
I want to lose about 20 pounds and at least 4 inches off my waist. (I know I'll lose everywhere, but I'm focusing on that waist/height ratio number).0 -
Ironandwine69 wrote: »What are you goals?
I want to lose about 20 pounds and at least 4 inches off my waist. (I know I'll lose everywhere, but I'm focusing on that waist/height ratio number).
In that case, my suggestion would be to start off with higher volume training (someone mentioned 12-15 rep range, which is what I would suggest as well). You may want to try something like supersets as well to keep your heart rate up.
There are different ways of doing this, but I usually do either a body part split-style or a push/pull/lower body style.
For example:
Chest/Triceps
Back/Biceps
Legs/Shoulders
An example of a superset would be:
1a) Dumbbell Chest Press
1b) Dumbbell Triceps Kickback
As you get more advanced, another thing to look into would be barbell complexes, but I'd suggest starting those off with a dowel rod to ensure your form is right.
Hope this helps!2 -
Just want to emphasize that my post above is just ONE of MANY possible suggestions, so take what I suggest with a grain of salt
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Ironandwine69 wrote: »What are you goals?
I want to lose about 20 pounds and at least 4 inches off my waist. (I know I'll lose everywhere, but I'm focusing on that waist/height ratio number).
Depending on where you store fat, you may or may not be able to achieve that. Don't get me wrong, cutting body fat will help, but I am sure if that can be achieved with only 20 lbs to lose.
And you are looking for general aesthetic, I'd recommend looking at the list I posted and get on one of the structured programs. You can start with dumbbells and then move up to barbell and continue to work form.2 -
Either book in for a session with a trainer who can set you a personalized plan, or try something like StrongLifts.
That's a 5x5 methodology, but it's a good introduction to the main compound lifts. The online resources are decent, and the app makes tracking progress easy.
I love lifting. Makes me feel invincible!3 -
Melissa_Leanne86 wrote: »Ironandwine69 wrote: »What are you goals?
I want to lose about 20 pounds and at least 4 inches off my waist. (I know I'll lose everywhere, but I'm focusing on that waist/height ratio number).
In that case, my suggestion would be to start off with higher volume training (someone mentioned 12-15 rep range, which is what I would suggest as well). You may want to try something like supersets as well to keep your heart rate up.
There are different ways of doing this, but I usually do either a body part split-style or a push/pull/lower body style.
For example:
Chest/Triceps
Back/Biceps
Legs/Shoulders
An example of a superset would be:
1a) Dumbbell Chest Press
1b) Dumbbell Triceps Kickback
As you get more advanced, another thing to look into would be barbell complexes, but I'd suggest starting those off with a dowel rod to ensure your form is right.
Hope this helps!
I dont think an upper/lower split is gong to be good for someone new to lifting..
I would look into a more total body, beginner type program like all pro beginner routine, or strong lifts 5x5...3 -
So I did my very first Strong Lift 5x5 workout yesterday. Instead of trying to figure out my max, I just went full beginner and used the bar by itself for the squats and bench press, and then 65lbs for the rows. It feels good to have a definite routine I can look at and know when and how much weight to add. Makes me feel better.
Now, I'm thinking since I still want to lose weight, I can do some low impact cardio in between lift days? I don't like the thought of being sedentary on off days.3 -
So I did my very first Strong Lift 5x5 workout yesterday. Instead of trying to figure out my max, I just went full beginner and used the bar by itself for the squats and bench press, and then 65lbs for the rows. It feels good to have a definite routine I can look at and know when and how much weight to add. Makes me feel better.
Now, I'm thinking since I still want to lose weight, I can do some low impact cardio in between lift days? I don't like the thought of being sedentary on off days.
As you are a beginner, what you did to start is perfect. Don't worry yet about your working weight (the weight where you'll start to struggle and hit failure) or max weight. Starting with the bar and following the 5lb (or lower) progression gives you good opportunity to work on your form and stop bad habits before you move up to a heavy enough weight where bad form might lead to injury.
You can definitely do cardio between lift days. Rest days, under the Strong Lifts program, means a rest from lifting rather than a rest from working out. In fact, low impact cardio between lift days can aid recovery.2 -
Many good choices out there.
StrongLifts5x5 is a great beginner program because it is free and simple.
The Android app is also pretty good, in my experience.
As long as you have enough in the tank you are welcome to do conditioning / cardio - it is often recommended in fact.
But you need to make sure you are not doing your cardio before lifting or that there is so much cardio in your "off days" that it affects your lifting and recovery.
What may feel like light weight for a few weeks is going to start feeling downright heavy surprisingly soon.1 -
Just be sure you got your form right....if you in a gym, you may ask the instructors get that settled...2
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Presuming they can demonstrate how they properly "high bar" or "low bar" squat their bodyweight and deadlift two times it for at least 5 reps.Just be sure you got your form right....if you in a gym, you may ask the instructors get that settled...
Just because they work there doesn't mean they know anything about proper technique for barbell exercises - even if they look like they are in "good shape".
If they cannot at least demonstrate it at those numbers (or close to it) then do not trust their advice.
A hypothetical 170lb bro-split "trainer" who cannot squat around 170x5 and deadlift at over 300x5 with decent form and at a reasonable tempo probably does not have the technical expertise or experience to be giving you advice on those lifts.
There might be exceptions, but they would be rare cases like if the "trainer" had ran SS or SL5x5 for about 6 months himself and had figured out a few tips he could pass along.
In that case he should still be able to move some reasonable poundages. That is my opinion, anyway.
Visit a gym that specializes in Powerlifting or maybe even the Olympic lifts for a while to learn the mechanics from the coaches or competitors there, if that is an option.
Read "Starting Strength, 3rd edition" by Mark Rippetoe as a primer and check out StartingStrength.com
Also, take videos of yourself lifting to spot errors in your form and technique.5 -
Presuming they can demonstrate how they properly "high bar" or "low bar" squat their bodyweight and deadlift two times it for at least 5 reps.Just be sure you got your form right....if you in a gym, you may ask the instructors get that settled...
Just because they work there doesn't mean they know anything about proper technique for barbell exercises - even if they look like they are in "good shape".
If they cannot at least demonstrate it at those numbers (or close to it) then do not trust their advice.
A hypothetical 170lb bro-split "trainer" who cannot squat around 170x5 and deadlift at over 300x5 with decent form and at a reasonable tempo probably does not have the technical expertise or experience to be giving you advice on those lifts.
There might be exceptions, but they would be rare cases like if the "trainer" had ran SS or SL5x5 for about 6 months himself and had figured out a few tips he could pass along.
In that case he should still be able to move some reasonable poundages. That is my opinion, anyway.
Visit a gym that specializes in Powerlifting or maybe even the Olympic lifts for a while to learn the mechanics from the coaches or competitors there, if that is an option.
Read "Starting Strength, 3rd edition" by Mark Rippetoe as a primer and check out StartingStrength.com
Also, take videos of yourself lifting to spot errors in your form and technique.
I have 70 year old women who have better deadlift technique than the biggest bros at the gym.
And they've never even heard of Rippetoe.
There is little correlation between amount of weight lifted, length of time lifting, and knowledge of/ability to teach lifting form.
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Your start is perfect. SL advises to start with an empty bar I believe and add from there, focusing on form. Cardio on the off days is fine so long as you have the energy to do so, just don't let it burn you out or tire you out for the lifting days. It's going to be important to get the right amount of protein and to get 7-8 hours of sleep a night for full recovery if you are going to be working out 5-6 days a week.So I did my very first Strong Lift 5x5 workout yesterday. Instead of trying to figure out my max, I just went full beginner and used the bar by itself for the squats and bench press, and then 65lbs for the rows. It feels good to have a definite routine I can look at and know when and how much weight to add. Makes me feel better.
Now, I'm thinking since I still want to lose weight, I can do some low impact cardio in between lift days? I don't like the thought of being sedentary on off days.
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Thanks so much, everyone! So much great advice!!!0
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Melissa_Leanne86 wrote: »Ironandwine69 wrote: »What are you goals?
I want to lose about 20 pounds and at least 4 inches off my waist. (I know I'll lose everywhere, but I'm focusing on that waist/height ratio number).
In that case, my suggestion would be to start off with higher volume training (someone mentioned 12-15 rep range, which is what I would suggest as well). You may want to try something like supersets as well to keep your heart rate up.
There are different ways of doing this, but I usually do either a body part split-style or a push/pull/lower body style.
For example:
Chest/Triceps
Back/Biceps
Legs/Shoulders
An example of a superset would be:
1a) Dumbbell Chest Press
1b) Dumbbell Triceps Kickback
As you get more advanced, another thing to look into would be barbell complexes, but I'd suggest starting those off with a dowel rod to ensure your form is right.
Hope this helps!
I dont think an upper/lower split is gong to be good for someone new to lifting..
I would look into a more total body, beginner type program like all pro beginner routine, or strong lifts 5x5...
This.1 -
Day 2 of Strong Lift - Squats, Overhead Press, and Dead Lift. When doing OP before, I was always afraid to go over, like 30lbs. I had to start with the 45 lb bar, and I was surprised at how strong I already am. Only starting in this program, but I like its simplicity and its progression.4
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This is necromancy, but...I have 70 year old women who have better deadlift technique than the biggest bros at the gym.
And they've never even heard of Rippetoe.
There is little correlation between amount of weight lifted, length of time lifting, and knowledge of/ability to teach lifting form.
I do not disagree with parts of your assertion, but one way to test a skill set is how much it breaks down under high intensity, stress, or loads.
Hence my guidelines being based around the amounts lifted.
It is harder to spot problems with technique(s) when not "pressure tested".
Pressure testing techniques and skills is important in most endeavors.
I don't think any reasonable person would disagree that it is easier to maintain good lifting form with lighter weights compared to heavier ones.
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How is the routine going? Are you liking your progress?Day 2 of Strong Lift - Squats, Overhead Press, and Dead Lift. When doing OP before, I was always afraid to go over, like 30lbs. I had to start with the 45 lb bar, and I was surprised at how strong I already am. Only starting in this program, but I like its simplicity and its progression.
1 -
This is necromancy, but...I have 70 year old women who have better deadlift technique than the biggest bros at the gym.
And they've never even heard of Rippetoe.
There is little correlation between amount of weight lifted, length of time lifting, and knowledge of/ability to teach lifting form.
I do not disagree with parts of your assertion, but a one test of any technique is how much it breaks down under high intensity, stress, or loads.
Hence my guidelines being based around the amounts lifted.
It is harder to spot problems with technique(s) when not "pressure tested".
Pressure testing techniques and skills is important in most endeavors.
I don't think any reasonable person would disagree that it is easier to maintain good lifting form with lighter weights compared to heavier ones.
Any reasonable person would agree, but most of the Bros I know, can't do a parallel air squat, and their excuse is that it's hard to get low without a load.1 -
Touché, sir.stanmann571 wrote: »Any reasonable person would agree, but most of the Bros I know, can't do a parallel air squat, and their excuse is that it's hard to get low without a load.
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Day 2 of Strong Lift - Squats, Overhead Press, and Dead Lift. When doing OP before, I was always afraid to go over, like 30lbs. I had to start with the 45 lb bar, and I was surprised at how strong I already am. Only starting in this program, but I like its simplicity and its progression.
Studies have shown that there is no difference in hypertrophy between heavy weights and few reps and light weight with many reps. Core exercises like squats and bench can be done at lighter weights with many reps. Deads however should be done with as few reps as possible. The more reps you do the more likely you will mess up your form and hurt yourself. If you do decide on doing many reps on deads, reset after every rep. Also, get a trainer to show you proper form if you are not familiar with these exercise, they are complex and can easily cause injury. I like to switch it out every month or two. Go from light weight with many reps (German Volume training type of thing) to heavy weights low reps to shock my system.
cqbkaju, are you a trainer?1 -
Since you asked, yes I am.Day 2 of Strong Lift - Squats, Overhead Press, and Dead Lift. When doing OP before, I was always afraid to go over, like 30lbs. I had to start with the 45 lb bar, and I was surprised at how strong I already am. Only starting in this program, but I like its simplicity and its progression.
Studies have shown that there is no difference in hypertrophy between heavy weights and few reps and light weight with many reps. Core exercises like squats and bench can be done at lighter weights with many reps. Deads however should be done with as few reps as possible. The more reps you do the more likely you will mess up your form and hurt yourself. If you do decide on doing many reps on deads, reset after every rep. Also, get a trainer to show you proper form if you are not familiar with these exercise, they are complex and can easily cause injury. I like to switch it out every month or two. Go from light weight with many reps (German Volume training type of thing) to heavy weights low reps to shock my system.
cqbkaju, are you a trainer?
I think your post might be better served if you were more explicit with what "heavy weights and few reps and light weight with many reps" meant.
Most studies I have seen show there is a difference if the intensity is not roughly equivalent.
I think you are implying the difference is not that much if the overall intensity is pretty much the same.
I agree with that. Time Under Tension, recovery, diet and a lot of other things come into play, of course.
3 sets x 10 reps at 20RM is not going to be as intense as 4 sets x 8 reps at 10RM, for example.
Roughly the same volume but not the same amount of effort or intensity.
Advocating something like GVT or "shocking" your system when we are speaking towards beginners will just add to confusion, in my opinion.2 -
True that. Thanks for clarifying.1
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I've seen my share of newbies in the gym with horrible form, not only with core lifts but other lifts as well. It might be okay for light weight but once they feel more confident and increase their weight they hurt themselves and I stop seeing them at the gym.0
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