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Started By
Message
How do i even lift, bro? Workout tips thread
Posted on 6/28/14 at 1:39 pm
Posted on 6/28/14 at 1:39 pm
I want to start lifting weights to get in a little better shape. What are some tips the ot can offer so I can learn to do this the right way without hurting myself or wasting my time.
I refuse to take any supplements or steroids. I'm not trying to "get swole" or be a body builder. I just want to get a little healthier and gain some strength and stamina.
I refuse to take any supplements or steroids. I'm not trying to "get swole" or be a body builder. I just want to get a little healthier and gain some strength and stamina.
16
Posted on 6/28/14 at 1:41 pm to kingbob
Watch Crossfit videos on Youtube, and avoid all of those at all costs
Posted on 6/28/14 at 1:41 pm to kingbob
good form > too much weight
Definitely do dead lifts and squats. A lot of people pussy out on those
Definitely do dead lifts and squats. A lot of people pussy out on those
Posted on 6/28/14 at 1:43 pm to kingbob
70% diet 30% weights. Otherwise you're not gaining much ground.
Posted on 6/28/14 at 1:47 pm to J Murdah
I'm just slightly over weight and I eat fairly well already, I just don't exercise enough. I'm looking to fix that end of the equation.
Posted on 6/28/14 at 1:51 pm to kingbob
Make sure you do the entire variety of lifts to work your body in different ways. You know -- curls, preacher curls, hammer curls, reverse curls, tricep curls -- all of them.
And you'll probably need to stake out the curl rack and don't wander away; a lot of losers with no guns at all will jump in and do some sort of weird knee bends on the inside of it if you don't chase them off.
And you'll probably need to stake out the curl rack and don't wander away; a lot of losers with no guns at all will jump in and do some sort of weird knee bends on the inside of it if you don't chase them off.
Posted on 6/28/14 at 1:55 pm to tokenBoiler
Seriously, though, and I really am serious; this website can help anybody getting started with resistance training, even though it's written by and from the point of view of a woman -- it's really genuinely a good read, at least once through, and a lot (maybe most) of it is equally applicable to men.
Krista
Krista
This post was edited on 6/28/14 at 2:06 pm
Posted on 6/28/14 at 1:56 pm to tokenBoiler
Shoulder impingement is a real thing.
Take your time with any overhead pressing and listen to your shoulders. Tons of ways to attach the chest & shoulders without steadily ruining your rotator cuff.
Take your time with any overhead pressing and listen to your shoulders. Tons of ways to attach the chest & shoulders without steadily ruining your rotator cuff.
Posted on 6/28/14 at 1:58 pm to RATeamWannabe
quote:
Watch Crossfit videos on Youtube, and avoid all of those at all costs
why?
Posted on 6/28/14 at 1:59 pm to kingbob
I do Chest / Legs / Back / Rest repeat
With every other chest day either +bi's or tri's
Every other back day is either lat focused or row motion focused on top of dead lifts
I personally do a lot of core on leg days too
Do DL's and Squats if you want to be taken seriously and be in great shape.
It's 75% diet....maybe higher.
With every other chest day either +bi's or tri's
Every other back day is either lat focused or row motion focused on top of dead lifts
I personally do a lot of core on leg days too
Do DL's and Squats if you want to be taken seriously and be in great shape.
It's 75% diet....maybe higher.
Posted on 6/28/14 at 2:01 pm to kingbob
dumb bell chest press
dumb bell shoulder press
dumb bell curls
dumb bell tricep extension
This is a solid start. Good form is most important.
dumb bell shoulder press
dumb bell curls
dumb bell tricep extension
This is a solid start. Good form is most important.
Posted on 6/28/14 at 2:01 pm to kingbob
quote:
kingbob
take protein.
it's a marathon, it's not a race. do NOT get upset at yourself for missing a few workouts, even if they're back to back.
if you like alcohol, cut it down as much as you can possibly handle it, but allow yourself to indulge periodically.
This post was edited on 6/28/14 at 2:02 pm
Posted on 6/28/14 at 2:03 pm to m2pro
I like Stronglifts 5x5.
Posted on 6/28/14 at 2:03 pm to m2pro
quote:
it's a marathon, it's not a race. do NOT get upset at yourself for missing a few workouts, even if they're back to back.
Eh, I'd rather have personal responsibility and get disappointed that I missed a workout to motivate me to get back in the gym than to just say "frick it"
Posted on 6/28/14 at 2:11 pm to Manzielathon
quote:
It's 75% diet....maybe higher.
All good advice, but this is more like 90%.
Posted on 6/28/14 at 2:13 pm to kingbob
NawlinsTigah270 has it correct.
Whatever set of exercises you decide on (and you'll get 110 pieces of advice from 100 people on what you should do), concentrate on form rather than weight.
It's easy to measure how much weight you can push around, and more difficult to judge how well you're pushing it, but going a little light won't screw up your body; breaking form might, maybe even permanently, maybe from just one blink-of-an-eye mistake.
Whatever set of exercises you decide on (and you'll get 110 pieces of advice from 100 people on what you should do), concentrate on form rather than weight.
It's easy to measure how much weight you can push around, and more difficult to judge how well you're pushing it, but going a little light won't screw up your body; breaking form might, maybe even permanently, maybe from just one blink-of-an-eye mistake.
This post was edited on 6/28/14 at 2:15 pm
Posted on 6/28/14 at 2:15 pm to wildtigercat93
quote:
Eh, I'd rather have personal responsibility and get disappointed that I missed a workout to motivate me to get back in the gym than to just say "frick it"
that works for some for sure. and i totally understand that, but guilt doesn't do anything good for me. life can be super busy at times. i'm sure YOUR approach is consistent with your top 1% that are truly obsessed/look badass etc.
for your average guy / beginner i think it's smart to know that if you're committed to a lifestyle of working out that it's OK to miss a day or two. just my opinion of course, tho!
Posted on 6/28/14 at 2:19 pm to Manzielathon
quote:
It's 75% diet....maybe higher.
for losing weight, this is -very- true. like he said, too... it's higher than 75.
counting calories is a serious discipline. you gotta count every damn handful of chips... EVERYTHING. but when u get used to it, it's really second nature.
but if OP wants to body build and build muscle mass then eat like a tank, but eat good stuff like chicken, fish, lean meats and vegetables.
Posted on 6/28/14 at 2:19 pm to kingbob
Bodybuilding dot com has alot of workouts and support.
I use jefit app on my phone to track my workouts.
Do the big 4 lifts for all around strength. Bench press, squats, deadlifts, and military press.
learn the proper way to do the lift before you add workout weight.
I use 10 reps as my target to get what I'm looking for from weight lifting. If I can't lift it 10 times I don't lift it. Has kept my injuries and aches down for the 15 years I've been doing it.
It's a lifestyle, not a seasonal thing.
I use jefit app on my phone to track my workouts.
Do the big 4 lifts for all around strength. Bench press, squats, deadlifts, and military press.
learn the proper way to do the lift before you add workout weight.
I use 10 reps as my target to get what I'm looking for from weight lifting. If I can't lift it 10 times I don't lift it. Has kept my injuries and aches down for the 15 years I've been doing it.
It's a lifestyle, not a seasonal thing.
Posted on 6/28/14 at 2:19 pm to m2pro
quote:
that works for some for sure. and i totally understand that, but guilt doesn't do anything good for me. life can be super busy at times. i'm sure YOUR approach is consistent with your top 1% that are truly obsessed/look badass etc.
I'm not a top 1 percenter, badass or obsessed
I'm just lazy enough that letting myself accept a missed workout will turn into more missed workouts
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