Heavy lifting for dummies - basic instruction??

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kopmom
kopmom Posts: 491 Member
in Fitness and Exercise
I am thinking about trying some heavy lifting. I am looking for something (website, instruction sheet, youtube video) that gives the most basic moves/lifts and how to do them?

Also I am a 5'4 Female at goal weight of 120, what would be a good range of weights (lbs) to expect to start with?

I did take a look at the Stronglift 5x5 program which seemed pretty basic but I am not really sure how to do alot of what is listed. I am looking for a short time, basic move program to tone more so am open to any suggestions

Thanks
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Replies

  • wellbert
    wellbert Posts: 3,924 Member
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    Starting Strength by mark rippetoe has extensive instructions. Even after reading online/watching videos, I still learned a lot.


    I would suggest you start with an empty olympic barbell.
  • Lozze
    Lozze Posts: 1,917 Member
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    Another option is New Rules of Kifting for Women.
  • kdiamond
    kdiamond Posts: 3,329 Member
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    New Rules of Lifting for Women

    Worth the $12 or so for the book. Very good program.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
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    New Rules of Lifting for Women

    Worth the $12 or so for the book. Very good program.
    This
  • ATLMel
    ATLMel Posts: 392 Member
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    NROL is great. If you want videos I can't recommend bodybuilding.com's videos enough. they are detailed and give great instruction.
  • Rae6503
    Rae6503 Posts: 6,294 Member
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    On the main page of the Strong Lifts website where it lists the routines, each of the moves are clickable. Click them and it'll take you to a page describing each move, and there are videos. Also, youtube is great.
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
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    NROL is great. If you want videos I can't recommend bodybuilding.com's videos enough. they are detailed and give great instruction.

    This also!
  • BuckeyeBoi
    BuckeyeBoi Posts: 233 Member
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    I am thinking about trying some heavy lifting. I am looking for something (website, instruction sheet, youtube video) that gives the most basic moves/lifts and how to do them?

    Also I am a 5'4 Female at goal weight of 120, what would be a good range of weights (lbs) to expect to start with?

    I did take a look at the Stronglift 5x5 program which seemed pretty basic but I am not really sure how to do alot of what is listed. I am looking for a short time, basic move program to tone more so am open to any suggestions

    Thanks

    feel free to pick my brain,,,,,
  • Squidgeypaws007
    Squidgeypaws007 Posts: 1,012 Member
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    Bumping this so it stays on my threads - had exactly the same question as OP (thanks for asking it!)
  • skbruewer
    skbruewer Posts: 144 Member
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    I love New Rules of Lifting for Women. It not only gives you detailed instructions and diagrams, but also shows you what kind of diet to eat, with recipes. My favorite part of the book though, is the first half, where they explain WHY you need to eat more and HOW/WHY you should train.
  • MaggieMay131
    MaggieMay131 Posts: 211 Member
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    what everyone else said. also, check out catalystathletics.com/exercises for videos of almost every lift imaginable. :)
  • alyssaanagram
    alyssaanagram Posts: 73
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    Bump!
  • RunHardBeStrong
    RunHardBeStrong Posts: 33,069 Member
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    I love New Rules of Lifting for Women. It not only gives you detailed instructions and diagrams, but also shows you what kind of diet to eat, with recipes. My favorite part of the book though, is the first half, where they explain WHY you need to eat more and HOW/WHY you should train.

    This!
  • mbts08
    mbts08 Posts: 284 Member
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    Another vote for NROL4W.
  • kel7298
    kel7298 Posts: 1,542 Member
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    NROLFW is great. I just started the program Monday. Your local library might have it if you want to preview it before you buy.

    Otherwise here is a link to a program:

    http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
  • deninevi
    deninevi Posts: 934 Member
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    One more vote for New Rules!
  • munsterisque
    munsterisque Posts: 142
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    Hardgainer has disappeared from the shelves over the past decade, but it is the Bible on no-BS, Heavy Lifting.

    Aimed at a male-audience, so possibly a turn off for females, but still the best explanation on lifting heavy and putting on Muscle.

    http://www.hardgainer.com/
  • Six6xiS
    Six6xiS Posts: 47 Member
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    Starting Strength by mark rippetoe has extensive instructions. Even after reading online/watching videos, I still learned a lot.


    I would suggest you start with an empty olympic barbell.

    Rippetoe Coaching the Squat:
    http://www.youtube.com/watch?v=kawBY5p29fQ

    Rippetoe Coaching the Deadlift:
    http://www.youtube.com/watch?v=MX8jgCFXYTU&feature=relmfu

    Rippetoe Coaching Weighted Press:
    http://www.youtube.com/watch?v=SAXPJ3PfdyY

    Those are just a few of Rippetoe's coaching vids, and there are many more in the related section.
  • SimplyShanRunning
    SimplyShanRunning Posts: 885 Member
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    NROL is great. If you want videos I can't recommend bodybuilding.com's videos enough. they are detailed and give great instruction.

    This also!

    these
  • yesthistime
    yesthistime Posts: 2,051 Member
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    Women strength training groups:

    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
    http://www.myfitnesspal.com/groups/home/771-women-strength-training
    http://www.myfitnesspal.com/groups/home/3772-women-beginner-strength-training

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