Lifting Weights/Gaining Muscle Tone for total beginner

I like the advice above, but would comment that as a true novice, almost nothing you do will turn out to be seriously wrong/useless, as long as it isn't injurious. If you can afford a few sessions with a well-credentialed personal trainer to get started (not somebody with a few hours certification course who works at a cheap chain gym), then that would probably be a good investment.

What are your lifting and/or aesthetic goals?

Kia Ora

I started my Bodybuilding journey March this year, I have never done it before and have learnt somuch and still learning, i started at 95kgs, dropped down to 75kgs in 3 months, with High Intensity cardio, I felt good and looked good however, I looked to small, so I decided to blow everything up and put some size back on, my cal intake was 3800 made of 20% fat 40% carb 40% protein.

My weight training was heavy weight working only compound muccel groups with the goal to increase the weight every set to help build strength and muscle, they say if your getting stronger your building muscle. My gym time is only 40-45 minutes, get in there do the work get out. I train 3 days on, 1 day rest repeat. Monday is chest/biceps. Tuesday back/triceps. Wednesday legs/shoulders. Thursday rest. Friday repeat Monday and so on.

I only do 4 sets of each workout, 1 warm up set of a weight I can push 20reps then 3 working sets. However eg if im doing 3 different chest workouts i would only do one warm up set for whole chest, and just do working sets for the remainder of the chest workout.

Rest days. There were times I had to take a few extra rest days as there were days I felt flat, I even took a whole week off one part there, I tell you that was like reseting the body, important to listen to your body you will know when you need extra rest.

My rest days were not really rest days they were my slow state cadio days so I'll walk or sit on a treadmill for 45 mins and aim to burn 400cal just to keep active and keep the metabolism burning.


I learnt Food is Important you have to eat to grow. I tried the dirty bulk didn't like it, and if I carried on I would've found it challenging to stop eating, so I quickly went back to clean eating. My protein foods are venison steak, venison mince, chicken breast, egg whites. My carbs mostly consist of (my favorite) oats, sweet potato, fruits, however I love oats that's also my pre-workout meal.

I found if you eat to your calorie goals daily you will be good to go.

My next step is to slowly cut now I am currently sitting on 83kgs and looking alot fuller my goal is to sit at 75kgs and keep that fuller look at that weight. My first body building comp is in September. I am now learning on how to cut without burning into the muccel, I have just started carb cycleling so learning something new.

I hope this was of some what usefull.

This photo was me at 95kg and my first drop to 75kgs my goal is to look alot fuller when I next weigh in at 75kgs

Interesting that you do isolation leg exercises before the compound for brand new clients.

nossmf wrote: »

Interesting that you do isolation leg exercises before the compound for brand new clients.

Yes, because I can't use as much weight as a compound like squatting and it helps to "lube" my knees up for compound exercises.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

ninerbuff wrote: »

Retroguy2000 wrote: »

@nossmf

I saw that too, but I figured it's for beginner clients, so does it really matter? Plus, it can be a nice warmup before getting into the compounds.

For an intermediate/advanced, yeah I definitely agree with you.

Other than that quibble, excellent list. What is lying tricep extension, is that a skullcrusher?

Yes. Many focus on push/pressdowns, kickbacks, close grip benching, but it's things like overhead extensions and lying extensions that target long head of the triceps.
Personally I don't bring the bar to my forehead. I usually use dumbells, use a reverse grip and decend the dumbbells to the outside and just above my head when lying down.

Agreed, those are my favorites. Also, dips.

I haven't tried supinated grip. I do neutral (like hammer curl) with db's, or regular pronated with ez-bar.

Clarification...reverse grip on DB lying extensions has palms facing you when weight is at the low point, correct? Definitely a grip tester, also.

I use hammer grips to lessen strain on my elbows, and I cannot do dips due to strain on my shoulders.

How long should you rest and how many days should we workout for starters ?

tabb431 wrote: »

How long should you rest and how many days should we workout for starters ?

In general, 2-6 workouts a week, and 60 sec to 5 minutes in between sets depending on what it is. Many of the workouts in the sticky. They will tell you everything you need.