Regimen for new weight lifter

[pattyking18]

Hello everyone,

I'm looking to build muscle equally all over my body through strength training. I'm wondering if anyone has a regular regiment that would be best for me to follow, considering I have never used any of the equipment before. The regimen would include the equipment/exercise, number of reps and number of sets, and perhaps the starting load. Obviously the exercises would vary from workout to workout to target different parts of the body. I'm free to work out 3-4 days a week for about an hour a day. Not looking to supplement with whey or any other products.

Any help would be greatly appreciated.

[soldwithgold]

I would recommend getting a personal trainer initially, even if its for a few sessions to teach you the proper techniques, especially as you have not used the equipment before.

Once you're comfortable and get your rhythm and workout techniques down, you can create your own regimen and use instructions off the web for ideas.

Good luck!

[LargeOne]

Contacting a trainer is an excellent suggestion.I also suggest asking for their credentials as there are many out there.Also ask for a list of references,past and present clients that you can contact.Ask them what they can do for you and a rough outline of how they are going to accomplish this.You must pick the trainer that is right for you,one that you are comfortable with.

Good luck and have fun !

[pattyking18]

Is a personal trainer absolutely required, or would I be able to tough it out on my own? I honestly don't want to spend a fortune on lessons.

[sexpuppet6000]

Is a personal trainer absolutely required, or would I be able to tough it out on my own? I honestly don't want to spend a fortune on lessons.

Don't listen to these guys, you don't need a personal trainer.

Just start with some pushups, some sit ups and some regular running. Then work your way up from there.

[TheFuteballer]

I'd also suggest a personal trainer for about a week since you have no experience in the gym. He'll step you through exercises, how to do them properly (and have proper form) and step you through what you'll have to do to get to where you'd like to be. You won't be spending a fortune, it's worth it.

I've never had a personal trainer (although I would love one), I was just lucky that a couple experienced guys at my gym took me on as their mentor and helped me out when they saw my nubness

[mattpiloto]

Is a personal trainer absolutely required, or would I be able to tough it out on my own? I honestly don't want to spend a fortune on lessons.

It's not absolutely required, but if you've never done anything like this before, it would be worth it. From what I've seen, trainers usually cost about $50 a session. 2 or 3 sessions should be good and get you started way faster than just doing it from a book/website. Remember, good form is essential and a trainer can help you acheive this quickly. A lot of gym memberships include some personal training sessions, or at the very least the staff will often help you out, so you may want to look into that if you are planning on joining a gym.

[y2jversion1]

IMO, before going to a personal trainer, read up on sites such as:

http://www.abcbodybuilding.com/animatedexercises.html

http://www.abcbodybuilding.com/slideshow.html

They have descriptions of all of the exercises as well as animated examples of how to perform them.

You can read up for routines on sites like bodybuildingforyou.com or bodybuilding.com and you can ask any questions there in the forums... I know bodybuildingforyou.com has some great friendly folks there (used to be a mod there before having no time for it)

To be honest, a personal trainer that's somewhat cheap price-wise, is not that great - especially in chain-gyms. Heck, sometimes I really wonder what credentials and experience aside from having a certificate (that anyone can get through canfitpro) do they have. I've seen some chan-gym trainers give the most ******** advice to newbs.

Anyways, I suggest you do your research online first and then start your gym adventure - remember, guys in the gym (although they might seem intimidating) are generally friendly and wouldn't mind offering you a spot or even advice on form. Even the staff that walk around - part of their job is to assist folks who are unfamiliar with equipment and have questions about it. Don't be shy to ask ;)

Then if you ultimately need it, I'd say get a PT at the end if all else fails.

Good luck.

[pattyking18]

As a current university student, I'm able to book personal training lessons at a rate of $33/hr. Heeding the advice of the above posters, I believe I will sign up for at least a couple of lessons to learn the basics of weight training as well as to establish a realistic regimen for myself. I'm also thinking of a fitness appraisal prior to the lessons.

Does this sound good to everyone?

By the way, just for everyone's information, I am currently around 175 cm and about 145 pounds. Not necessarily looking to gain or lose weight, but just build muscle and get toned. I am generally fit, and I do exercise regularly (cardio for about 25-30 mins each day).

[pattyking18]

IMO, before going to a personal trainer, read up on sites such as:

http://www.abcbodybuilding.com/animatedexercises.html

http://www.abcbodybuilding.com/slideshow.html

They have descriptions of all of the exercises as well as animated examples of how to perform them.

You can read up for routines on sites like bodybuildingforyou.com or bodybuilding.com and you can ask any questions there in the forums... I know bodybuildingforyou.com has some great friendly folks there (used to be a mod there before having no time for it)

To be honest, a personal trainer that's somewhat cheap price-wise, is not that great - especially in chain-gyms. Heck, sometimes I really wonder what credentials and experience aside from having a certificate (that anyone can get through canfitpro) do they have. I've seen some chan-gym trainers give the most ******** advice to newbs.

Anyways, I suggest you do your research online first and then start your gym adventure - remember, guys in the gym (although they might seem intimidating) are generally friendly and wouldn't mind offering you a spot or even advice on form. Even the staff that walk around - part of their job is to assist folks who are unfamiliar with equipment and have questions about it. Don't be shy to ask ;)

Then if you ultimately need it, I'd say get a PT at the end if all else fails.

Good luck.

Thanks for your advice y2j. The problem is not so much that I don't know how to use any of the equipment, but that I don't know what kind of a routine is needed to strengthen my body. For instance, how many times should I be going a week, which exercises should I be doing each session, how many reps, how many sets, what starting weights, etc.

[y2jversion1]

Thanks for your advice y2j. The problem is not so much that I don't know how to use any of the equipment, but that I don't know what kind of a routine is needed to strengthen my body. For instance, how many times should I be going a week, which exercises should I be doing each session, how many reps, how many sets, what starting weights, etc.

That's why I mentioned bodybuildingforyou.com as well as bodybuilding.com (2nd one is not as friendly as first one...)

http://www.bodybuildingforyou.com/forums/index.php

http://www.bodybuildingforyou.com/forums/bodybuilding-workout-weight-training-lifting-chat/

Lots of routine discussion for newbs & intermediate etc.

[lint]

www.stronglifts.com

sign up, download the ebook for the 5x5 program. start with the barbell, progress from there.

no need for a personal trainer, pretty much every exercise can be found on youtube if you're looking for instructions, and you can always post up vids of yourself for others to critique.

most of what you'll find on a bodybuilding forum won't apply to a beginner. strength train to build your base.

[LargeOne]

As a current university student, I'm able to book personal training lessons at a rate of $33/hr. Heeding the advice of the above posters, I believe I will sign up for at least a couple of lessons to learn the basics of weight training as well as to establish a realistic regimen for myself. I'm also thinking of a fitness appraisal prior to the lessons.

Does this sound good to everyone?

By the way, just for everyone's information, I am currently around 175 cm and about 145 pounds. Not necessarily looking to gain or lose weight, but just build muscle and get toned. I am generally fit, and I do exercise regularly (cardio for about 25-30 mins each day).

Yes ,if you can afford it is a very good idea.Reading and watching videos is great but a one on one with a good qualified trainer will always be superior.
It is difficult to read or watch a video and try to put together a personalized program when you are unsure of where to start.

[9dk]

After you learn proper form, get yourself on a standard beginner's program. There is no reason for you to get fancy with your routine. I would suggest Starting Strength by Rippetoe.

[Sl300]

After you learn proper form, get yourself on a standard beginner's program. There is no reason for you to get fancy with your routine. I would suggest Starting Strength by Rippetoe.

this

[IBOPM]

After you learn proper form, get yourself on a standard beginner's program. There is no reason for you to get fancy with your routine. I would suggest Starting Strength by Rippetoe.

+1, seconded

[marcroboy]

Google starting strength wiki, no need to buy the book or even dl the torrent imo. The wiki teaches you pretty much most of the things you need to know. Then youtube some mark rippetoe coaching videos, much better than reading a dry book.

[bigredlemon]

Google starting strength wiki, no need to buy the book or even dl the torrent imo. The wiki teaches you pretty much most of the things you need to know. Then youtube some mark rippetoe coaching videos, much better than reading a dry book.

The wiki is a great starting point, and contains a lot of info. It'll probably even be more info than you need.

That said I own the book and highly recommend it. It goes into incredible detail on the specifics of the form/mechanics, and the discussions behind them. While a beginner doesn't need that much detail, anyone who's been lifting for more than a few years really should get it. You'll feel like it has nothing to offer you, but you'll be surprised. Small changes can produce big results.

For a deadlift, for example, how many people know the exact distance the bar should be above their feet? from their shins as it goes up? How far do you lean back? where your shoulder is above the bar? the angle of your back relative to your thighs? And how to bring the back back down? Most have have a good idea... and most people are pretty close. But the difference between pretty close and exactly right for someone with your height, arm length, leg/thigh length, and bodyweight could be an extra 30lb in your lift.

You'd be hard pressed to find a supplement that can give results as cheaply and as quickly as Starting Strength, the book. Most people are happy spending a couple hundred bucks or more a year on their supplements and yet shriek at the thought of paying for information. But this book is one of the the best bang for buck items you can buy, and if I had to choose between having this book or having a tub of protein, i'd go without whey for a couple months and get the book instead.

[bigredlemon]

I would recommend getting a personal trainer initially, even if its for a few sessions to teach you the proper techniques, especially as you have not used the equipment before.

Once you're comfortable and get your rhythm and workout techniques down, you can create your own regimen and use instructions off the web for ideas.

Good luck!
Many (i might even say most) personal trainers are not very knowledgeable. Gyms choose their trainers based upon salesmanship rather than skill and knowledge. A hot looking person with people skills will get picked over someone less attractive or personable 99% of the time. Be sure to ask what certification they have. There are a ton of certs that are like ontario's driving class certificates. You pay, show up, and you get to collect a certificate.

[marcroboy]

The wiki is a great starting point, and contains a lot of info. It'll probably even be more info than you need.

That said I own the book and highly recommend it. It goes into incredible detail on the specifics of the form/mechanics, and the discussions behind them. While a beginner doesn't need that much detail, anyone who's been lifting for more than a few years really should get it. You'll feel like it has nothing to offer you, but you'll be surprised. Small changes can produce big results.

For a deadlift, for example, how many people know the exact distance the bar should be above their feet? from their shins as it goes up? How far do you lean back? where your shoulder is above the bar? the angle of your back relative to your thighs? And how to bring the back back down? Most have have a good idea... and most people are pretty close. But the difference between pretty close and exactly right for someone with your height, arm length, leg/thigh length, and bodyweight could be an extra 30lb in your lift.

You'd be hard pressed to find a supplement that can give results as cheaply and as quickly as Starting Strength, the book. Most people are happy spending a couple hundred bucks or more a year on their supplements and yet shriek at the thought of paying for information. But this book is one of the the best bang for buck items you can buy, and if I had to choose between having this book or having a tub of protein, i'd go without whey for a couple months and get the book instead.
I have bought the book and read it from the begining to the end, but that was before I found out about the internet resources I mentioned. I mean don't get me wrong, the book is still an incredible read but given how much of it was already on the internet, it did made me kinda regret buying it with such a high expectation.

The strength of the book is in its detailed description of squat and deadlift, but there isn't any "secret" tips in the book that hasn't been put on that wiki site and repeatedly discussed in videos,Q&A forums etc(hip drive, shoving the knees out, etc.). Plus, stronglift, another incredible useful site basically has answers for almost every single question you might have about the approaches in the book. His section about the military press and bench press is fine but then again, most of the information is on the website. I didn't care much for his power clean section. I'm sure you can learn a power clean based on his coaching method but I found it's much better to seek coaching from true weightlifting coaches like Burgener etc. I found that I had a much better understanding of how olympic lifts work by watching videos from other coaches compared to just reading the book.

It's funny you mentioned about the angles, there's no way reading that book alone can let you fix minute angle problems for yourself, that's why people pay for coaches. Even if you study the book like a bible, which I"m sure some people do, you still won't be able to find the optimal form for every single variable involved, you need somebody from the outside looking in imo. For a beginner, worrying about these minutia is detrimental to the training scheme, who cares if you squat 10 lbs less than you genetic potential + absolutely perfect form can achieve, it's 10 lbs for god sakes:D Plus not everything in that book is cast in stone and accurate. I'm sure you know there's a lot of discussion about thelength of moment arm and the sheer force on the back in low bar squat vs. high bar. His argument is basically wrong, anybody with any geometry and physics background can figure out how he didn't take account the angle of the spine . He attempted to correct it on the cross-fit board with a reply but that reply was also flawed in the same manner,just carefully phrased. I haven't found any other stuff wrong about the book, but just in case when you read that section and was wondering :cheesygri, because that's the first thing I noticed.

ps. the example you gave about the deadlift form can be found on youtube videos of his on deadlift.

[bigredlemon]

havent noticed his youtube videos before, but after going through a few of them, i might change my whether someone should buy the book. The video has a lot of detailed info that I didn't find in the wiki. The wiki and videos are def very strong starting materials though.