What did you wish you knew back when you first started lifting?

abbynormalartist
abbynormalartist Posts: 318 Member
in Goal: Gaining Weight and Body Building
I am just starting to lift weights and wanted to hear what you guys and gals wish you knew when you first started. The time it took? The program that worked best for you? Was it easier or harder than expected?
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Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    what macros were.

    what actual beginner programs were.

    and how long it takes to really change your body.

    lifting haphazardly for years meant I lost a lot on gains. unfortunately.
  • Muscle_for_Fitness
    Muscle_for_Fitness Posts: 2,198 Member
    Proper Nutrition is 80% of the battle.
  • catherinestanford
    catherinestanford Posts: 1 Member
    How important nutrition is. I've been working out for nearly two years and have only just stopped being in denial about the fact that I need to track my macros if I want to improve (my lifts and aesthetics have plateaued for MONTHS following the initial 'newb gains'.)

    Also, consistency. It's no good to work out like a madman 6 days one week and then only once the next. Find a routine/frequency that you can realistically stick with on a long-term basis.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Being that was 35 + years ago. I wish there were access to info readily. Programs would of been nice as well as knowing what a deadlift was.
  • Muscle_for_Fitness
    Muscle_for_Fitness Posts: 2,198 Member
    catherinestanford wrote: »
    How important nutrition is. I've been working out for nearly two years and have only just stopped being in denial about the fact that I need to track my macros if I want to improve (my lifts and aesthetics have plateaued for MONTHS following the initial 'newb gains'.)

    Also, consistency. It's no good to work out like a madman 6 days one week and then only once the next. Find a routine/frequency that you can realistically stick with on a long-term basis.

    That...it takes time, be in it for the long haul.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I started lifting when I was 14/15 years old...I wish I would have understood the importance of structure and good programming rather than haphazardly doing whatever. Lots of wasted time.
  • Rusty740
    Rusty740 Posts: 749 Member
    I wish I'd starting lifting at the same time as I started losing weight. Would have been nice to keep most of that muscle I'm trying to get back now :)
  • CiaIgle
    CiaIgle Posts: 72 Member
    I am only two months old in lifting, doing SL 5x5.

    The most important mistake I made so far is to focus on increasing load regardless of the form and technique.

    I guess I realized early enough so avoiding the risk of injuries and taking the best advantage of each routine. The issue was the force of will to voluntarily reduce load.

  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Aside from the "eat better/train better/program better"
    I wish I had known how to control my weight, even before I started lifting.
    I've spent a lot of time cutting weight just to gain it back extremely quickly. RIP all the gains that were lost.
  • coleRam
    coleRam Posts: 19 Member
    The correct form when squatting and deadlifting. Form is everything. Get the proper form and save your spine.
  • mariodw4
    mariodw4 Posts: 2 Member
    Wish I had known about HIT or "Heavy Duty", in my youth. Would have been further along vs. now, at 40.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    edited June 2017
    Nothing. I had a lot of fun learning along the way. I maybe would have started with 5x5 instead of Wendlers.

    That said, I was on these forums a lot so my nutrition was in line and I was quick to get on a program.
  • Luna3386
    Luna3386 Posts: 888 Member
    Macros/protein!
  • Debmal77
    Debmal77 Posts: 4,770 Member
    edited June 2017
    New Rules of Lifting for Women. Wish I had started earlier! However, even after only 4 months I have really noticed a difference in strength!
  • bioklutz
    bioklutz Posts: 1,365 Member
    That it is probably OK to ask stupid questions. I spent a lot of time trying to figure stuff out by myself rather than ask. :D
  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    The importance of rest, recovery, and mobility! Now I know but I still struggle w/ implementation.
  • Desertcolt07
    Desertcolt07 Posts: 1,132 Member
    do it more...do it harder
  • stanmann571
    stanmann571 Posts: 5,727 Member
    20 years ago, when I started lifting, I wish I'd listened to the folks who advocated for the big 3...
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    CJ_Holmes wrote: »
    The importance of rest, recovery, and mobility! Now I know but I still struggle w/ implementation.

    This^^

    The importance of listening to your body and giving it a break when it needs it. Getting enough sleep. I need about 9hrs now. And I really, really wish someone had told me to work on mobility from day one because I'm paying the price now with reduced range of motion.
  • jdscrubs32
    jdscrubs32 Posts: 515 Member
    JoRocka wrote: »
    what macros were.

    what actual beginner programs were.

    and how long it takes to really change your body.

    lifting haphazardly for years meant I lost a lot on gains. unfortunately.
    Muscle_for_Fitness wrote: »
    catherinestanford wrote: »
    How important nutrition is. I've been working out for nearly two years and have only just stopped being in denial about the fact that I need to track my macros if I want to improve (my lifts and aesthetics have plateaued for MONTHS following the initial 'newb gains'.)

    Also, consistency. It's no good to work out like a madman 6 days one week and then only once the next. Find a routine/frequency that you can realistically stick with on a long-term basis.

    That...it takes time, be in it for the long haul.
    Rusty740 wrote: »
    I wish I'd starting lifting at the same time as I started losing weight. Would have been nice to keep most of that muscle I'm trying to get back now :)

    All of the above especially what @Rusty740 said
  • trigden1991
    trigden1991 Posts: 4,658 Member
    1) Getting fat whilst "bulking" is not optimal
    2) 99% of supplements aren't worth buying or taking
  • sijomial
    sijomial Posts: 19,809 Member
    edited June 2017
    I wish I had used my "golden years" of training (17 - 23'ish) better to build a better and stronger baseline.
    But at the time it didn't fit my priorities (drink, women, motorbike racing, work....)

    Same perspective as @Chieflrg - I started lifting in the 70's. Good info was incredibly hard to come by and you just copied what you saw, some good, some bad.
    Which makes it so sad in this age of readily accessible information that so many are clueless and train so badly/ineffectively...
    The time it took? The program that worked best for you? Was it easier or harder than expected?
    Could be flippant and say four decades but when I started growth and progress came quickly, when I trained I trained hard and progressed faster than my peers.
    My program back then was pick up heavy stuff (mostly too heavy and probably with bad form) and put it down again, then go for a pint.
    It's always hard in a way - if it's easy you probably aren't training hard enough. I'm ridiculously self-competitive so struggle with the concept of easy.
  • tattygun
    tattygun Posts: 447 Member
    That diet is everything and that you don't need to press overhead for great delts.
  • middlehaitch
    middlehaitch Posts: 8,487 Member
    I wish I had known all the lift heavy posts I read when I first started reading the forums meant- 'lift what is heavy for you.'

    I always thought one had to start at about 100lbs and being so light that seemed an impossible weight to move.

    The day the light bulb went off was the day I started reading and finding a programme that suited me.

    Cheers, h.
  • TR0berts
    TR0berts Posts: 7,739 Member
    stanmann571 wrote: »
    20 years ago, when I started lifting, I wish I'd listened to the folks who advocated for the big 3...

    20+ years ago, when I got my first gym membership, I wish I knew someone that advocated the Big 3.
  • jdscrubs32
    jdscrubs32 Posts: 515 Member
    tattygun wrote: »
    That diet is everything and that you don't need to press overhead for great delts.

    Since I no longer press overhead on the advice of my physio, what exercises do you do to get great delts @tattygun ?
  • tattygun
    tattygun Posts: 447 Member
    @jdscrubs32 For front delts I use front raises, both under and overhand grip. I also do plate raise too. Side laterals...standing, single handed, seated, with dumbbells, small plates or cables (try starting the raise from behind your back with cables, really seams to increase the contraction).

    Rear delts you have so much choice...imo avoid the rear delt machine, you get a better contraction in the delt using other methods. The main thing with rear delts is a strong mind muscle connection, most exercises also only require a very short range of motion as you can quickly lose tension in the target muscle. One tip is to do your exercise single handed and actually use your other hand to feel the contraction on the muscle. You'll know when your range of motion is too big as you'll feel the muscle lose tension. Anyway rear delt exercises...bent over flys are the obvious one, again keep ROM short, they're almost like a shrug when done properly. Another is to stand with 2 light dumbbells in your hand and shrug them up and backwards at a 45 degree angle, again you'll move them no more than a few inch but get it right and they'll burn. One of my favourites is short pulls on the cables with a single grip. Set the cable so it's at waist height, grab the handle, use moderate weight, place your free hand on the delt to be worked and perform short pulls keeping constant tension on the delt.

    Nearly all my delt exercises are 15-20 reps simply because you need light weight or you start using other muscles than the target muscle. On rear delts I see so many that are simply bypassing the delt and inadvertently they end up training upper back.

    Check out Chestrockwell (mrstackingplates) on YouTube for videos on those rear delt pulls. Iirc he uses a straight bar but you'll get the idea. I prefer single as I find it easier to create that string mind muscle connection that way.

    Oh and I wouldn't expect you to perform all those exercises in one session. Pick one front and side delt exercise and 2 rear delt exercises. I say two for rear delts because 90% of ppl I see are seriously lacking there!

    Hope that helps.
  • rybo
    rybo Posts: 5,424 Member
    I started lifting a really long time ago, so I didn't know a whole lot and there wasn't many places to go for info.
    Beginners shouldn't do bro splits
    Do more weighted carries
    Do more conditioning
    More posterior chain work(deadlifts)

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