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Started By
Message
I've never really lifted weights before. Have some possibly stupid newbie questions.
Posted on 10/14/21 at 3:23 pm
Posted on 10/14/21 at 3:23 pm
I haven't lifted a weight since high school football back in the 90's. If I knew anything of about weight lifting it's long been purged from my memory banks. 5'8" 157lbs. My exercise comes from cycling and I have good cardio and strong legs but I don't have much upper body strength. Not looking to get weight lifter swole just want to add a bit of upper body strength and maybe get a little better strength symmetry between my left and right arms as my dominant right arm is way stronger than my left. So far for equipment I have a about 70lbs of plates and some spin lock dumbbell handles and a plain flat bench. Plan is to start doing some upper body workouts 2-3 times a week to build a little better upper body strength.
1st question has to do with asymmetry as my left arm is noticeably weaker and smaller than my dominant right arm. Going to use the bicep as the comparator since it's easy to test by itself and measure. When I measured my biceps, my right bicep is at 13" but my left just 12.5". With 28lbs I'll do 12 reps on my right and just 10 on my left before the left gives out. 2nd and 3rd sets might have do to 1-2 reps less per set as muscle fatigue sets in. Feels like the left will never catch up with the right if I keep doing it this way since the right will always have more reps than the left. Is there a strategy to get more symmetry?
Sometimes I think I work a muscle out but it doesn't feel sore the next day. Good example is today after my workout yesterday, my biceps felt sore but my triceps feel fine. Is soreness a good indication of how well I worked that muscle out? If I'm not sore on that muscle the next day does that mean I need to up the weight/reps for that muscle? Felt like I worked it until it hurt but the muscle just isn't sore today.
Last dumb rookie question of the day. I think I read that muscle tension while lowering the weight is very important and lowering it slowly with good form is better. But what about the other way when lifting the weight. Does it matter if you lift with an explosive type force or just pull the weight up slowly? Does it matter one way or the other?
Last but not least is protein. On average I eat about 70g of protein a day. Seems like I need to up that quite a bit and I'm not sure just a couple of extra yogurts a day will get me there. I might hit up academy and check out their Protein supplement selection. Got any favorites that taste pretty good and aren't loaded with sugar?
1st question has to do with asymmetry as my left arm is noticeably weaker and smaller than my dominant right arm. Going to use the bicep as the comparator since it's easy to test by itself and measure. When I measured my biceps, my right bicep is at 13" but my left just 12.5". With 28lbs I'll do 12 reps on my right and just 10 on my left before the left gives out. 2nd and 3rd sets might have do to 1-2 reps less per set as muscle fatigue sets in. Feels like the left will never catch up with the right if I keep doing it this way since the right will always have more reps than the left. Is there a strategy to get more symmetry?
Sometimes I think I work a muscle out but it doesn't feel sore the next day. Good example is today after my workout yesterday, my biceps felt sore but my triceps feel fine. Is soreness a good indication of how well I worked that muscle out? If I'm not sore on that muscle the next day does that mean I need to up the weight/reps for that muscle? Felt like I worked it until it hurt but the muscle just isn't sore today.
Last dumb rookie question of the day. I think I read that muscle tension while lowering the weight is very important and lowering it slowly with good form is better. But what about the other way when lifting the weight. Does it matter if you lift with an explosive type force or just pull the weight up slowly? Does it matter one way or the other?
Last but not least is protein. On average I eat about 70g of protein a day. Seems like I need to up that quite a bit and I'm not sure just a couple of extra yogurts a day will get me there. I might hit up academy and check out their Protein supplement selection. Got any favorites that taste pretty good and aren't loaded with sugar?
9
Posted on 10/14/21 at 3:30 pm to DeoreDX
Go buy the Arnold Schwarzenegger encyclopedia of body building. Read it cover to cover then formulate your plan based on what you’ve learned.
Posted on 10/14/21 at 3:41 pm to Seuqnoc
quote:
Go buy the Arnold Schwarzenegger encyclopedia of body building. Read it cover to cover then formulate your plan based on what you’ve learned.
In this era of click bait there isn't a link I can click on to read half a paragraph that summarizes a lifetime's worth of knowledge for me to digest in 3 minutes?
800 pages. Honestly didn't realize there would be that much to read about in something as simple as picking up weights.
Posted on 10/14/21 at 5:27 pm to DeoreDX
Just sit tight and lsu777 will show up with valuable knowledge 
Posted on 10/14/21 at 6:31 pm to DeoreDX
quote:
Not looking to get weight lifter swole
This is one of the biggest and most annoying misconceptions about weightlifting out there. Don't worry about getting huge. It takes a lot of hard work, time, and dedication. Focus on compound exercises and eating plenty of protein and don't hurt yourself. I basically ignore legs because i ride bikes a lot. Couple of days a week is all you need.
Posted on 10/14/21 at 7:30 pm to rebelrouser
quote:
This is one of the biggest and most annoying misconceptions about weightlifting out there
I didn't mean it as "oh no I accidentally got huge!" More like I don't plan on investing the time and energy it take to pack on 20-30lbs of muscle as lots of extra muscle mass isn't my goal. Stronger joints and useable upper body strength is my main goal. Not sure how to quantity a realistic goal.
Posted on 10/14/21 at 8:07 pm to DeoreDX
You don’t just pack on 20-30 lbs of muscle overnight, that can take years.
I would recommend visiting this site, and look for a good beginner program, Starting Strength .
Just learning the 3 big compound lifts will help you build a solid base that you’re looking for. Add a few accessories, and you’ll really see the changes you want.
I would recommend visiting this site, and look for a good beginner program, Starting Strength .
Just learning the 3 big compound lifts will help you build a solid base that you’re looking for. Add a few accessories, and you’ll really see the changes you want.
Posted on 10/14/21 at 8:30 pm to DeoreDX
quote:
I would recommend visiting this site, and look for a good beginner program, Starting Strength .
Great advice. Watch Rippetoe's videos on YouTube to learn the proper form for compound lifts.
To address the symmetry issues, do a lot of unilateral work and always work your left side first. If you can only do 8 reps on your left arm with good form then stop at 8 when you do your right arm. It'll even out eventually.
Soreness isn't really a great indicator. Just find a good program and follow it consistently. Eat eggs and beef to get to your protein requirement
Posted on 10/14/21 at 8:33 pm to DeoreDX
I mean anyway you can get a pull-up bar and a set of gymnastic rings? Would help a ton in formulating a plan.
But if not, get on and paper strength app db strength program. You won't be able to do the whole program, just do as much as you can and keep repeating.
But honestly sounds like ring pushups& dips asking with Chins would be more up your alley since you are not going to invest in enough equipment to practice progressive overload
But if not, get on and paper strength app db strength program. You won't be able to do the whole program, just do as much as you can and keep repeating.
But honestly sounds like ring pushups& dips asking with Chins would be more up your alley since you are not going to invest in enough equipment to practice progressive overload
Posted on 10/14/21 at 8:35 pm to Yeti_Chaser
Listen to your body and don’t get hurt. Aim for higher rep ranges and extra sets in lieu of increasing weight fast, especially if you’re older. Let your tendons and ligaments adjust to the work because they grow slower than muscle.
This post was edited on 10/14/21 at 8:36 pm
Posted on 10/14/21 at 8:45 pm to DeoreDX
I rode for several years, don't confuse cycling leg strength with real lower body strength. One of the more memorable quotes I heard was almost anyone can pedal with enough force to put out 400 watts on a bike, it's the endurance at that level that you build in cycling. It's like bench pressing the bar for 250 reps. You get some strength from it, but at a point it becomes endurance.
I'm also a novice with weights, but am seeing a lot of promising things with squats and dead lifts in the program.
I'm also a novice with weights, but am seeing a lot of promising things with squats and dead lifts in the program.
Posted on 10/14/21 at 9:27 pm to lsu777
quote:
I mean anyway you can get a pull-up bar and a set of gymnastic rings?
I do have a pull-up bar. No idea what gymnastic rings are but I will look into them.
Posted on 10/14/21 at 10:20 pm to Jon A thon
quote:
I rode for several years, don't confuse cycling leg strength with real lower body strength
In high school squat was always my best lift. I came into cycling with good leg strength, didn't develop strength because of cycling. My senior year @160lbs my max was 225lbs. I don't remember much from weight lifting that long ago but I do remember the feeling of getting those two plates up for the first time. As someone who was never very good in the gym that was a big personal accomplishment. But that was in 1993 and it's been a long time since I've touched a barbell.
Posted on 10/14/21 at 10:58 pm to DeoreDX
I would not recommend an explosive type movement in any weight training exercise. I believe in relatively slow and deliberate motions and you want to make sure you use your full range of motion for your particular exercise. You will notice others cheating in performing exercises but form is very important.
On soreness it is generally a good thing but if you are not sore this is not a bad thing concerning muscle development. I usually find some soreness when I change exercises and work a muscle in a different way, “shock” the muscle. This is a good way of stimulating muscle growth as well as keeping your workouts fresh.
On soreness it is generally a good thing but if you are not sore this is not a bad thing concerning muscle development. I usually find some soreness when I change exercises and work a muscle in a different way, “shock” the muscle. This is a good way of stimulating muscle growth as well as keeping your workouts fresh.
Posted on 10/15/21 at 4:44 am to DeoreDX
Well if you’re too lazy to put in the work to read the info you’re too lazy to perform the tasks to get the results you want.
Posted on 10/15/21 at 9:11 am to DeoreDX
Buy one of those power towers and do pull-ups, dips, and push-ups
Posted on 10/15/21 at 10:15 am to DeoreDX
quote:
I haven't lifted a weight since high school football
Just start going to the gym regularly and you’ll figure out much of this on your own.
quote:
Is there a strategy to get more symmetry?
0.5” won’t be noticed by anyone. It’s common. If it bothers you that much just work out your left bicep more than your right.
quote:
Sore
You want to get sore. That’s the fibers being torn and when they rebuild, that makes your muscles bigger and tighter. If you’re not sore at least starting out, you’re not hitting it hard enough. Hit your small body parts once a week and lift to failure not a number of reps. You can get more advanced as you learn.
quote:
Lowering the weight. Does it matter one way or the other?
Yes. That’s called an eccentric contraction and will lengthen the muscle as it’s contracting. For curls I’ve seen guys throw up the heaviest weights with zero form just to focus on the down movement with proper form. Jeff Cavaliere is one and has a good video on it.
quote:
Protein
You need a gram per pound of body weight a day. Core Power 42g is my go to non-meat form of protein. Delicious and I buy in bulk off Amazon.
This post was edited on 10/15/21 at 10:16 am
Posted on 10/15/21 at 10:50 am to DeoreDX
Asymmetry:
For unilateral movements, start the set with your weak side. That will ensure that you are hitting an equal number of reps on both sides. Don't do more work with your dominant side just because it can handle more volume.
Soreness:
You don't need soreness to increase strength. That's not a great indicator for strength gains in my opinion. Focus more on intensity and volume changes (performance increases).
Explosiveness:
Tempo and slow eccentrics is a method to increase time under tension. You can increase muscle damage by increasing time under tension. Explosive concentrics and slow eccentrics and two different stimulus to the muscle. Why not use both. Focus on slower eccentric to build base strength and dial in form FIRST. Explosive compound movements can increase injury potential if form isn't good.
Protein:
Aim for 1g/pound of BW (at least 0.8)
For unilateral movements, start the set with your weak side. That will ensure that you are hitting an equal number of reps on both sides. Don't do more work with your dominant side just because it can handle more volume.
Soreness:
You don't need soreness to increase strength. That's not a great indicator for strength gains in my opinion. Focus more on intensity and volume changes (performance increases).
Explosiveness:
Tempo and slow eccentrics is a method to increase time under tension. You can increase muscle damage by increasing time under tension. Explosive concentrics and slow eccentrics and two different stimulus to the muscle. Why not use both. Focus on slower eccentric to build base strength and dial in form FIRST. Explosive compound movements can increase injury potential if form isn't good.
Protein:
Aim for 1g/pound of BW (at least 0.8)
Posted on 10/15/21 at 11:26 am to AyyyBaw
Start on the weak arm and match reps with the strong is so obvious in retrospect I feel dumb for not coming up with that on my own.
150+ g of protein is going to be tough for me to hit. Trying out some protein powders today. I bought some Dymatize ISO100 in Chocolate flavor. It's not too bad and 25g of protein. Someone gave me a jug of Jarrow Whey protein in french vanilla. Don't like the taste but it disappears flavor wise when you mix it un stuff. I'll start making some shakes with that. You 200lbs+ guys mad props to getting all your protein in. I usually don't eat breakfast and fast until noon. I will probably need to start eating in the morning so I can get enough protein in my diet.
150+ g of protein is going to be tough for me to hit. Trying out some protein powders today. I bought some Dymatize ISO100 in Chocolate flavor. It's not too bad and 25g of protein. Someone gave me a jug of Jarrow Whey protein in french vanilla. Don't like the taste but it disappears flavor wise when you mix it un stuff. I'll start making some shakes with that. You 200lbs+ guys mad props to getting all your protein in. I usually don't eat breakfast and fast until noon. I will probably need to start eating in the morning so I can get enough protein in my diet.
Posted on 10/15/21 at 11:43 am to DeoreDX
Optimum nutrition is high quality protein powder, tastes good, and mixes well. I've used that shite for over a decade.
Gold standard whey should be good for you for morning and pre/post workout. WHEY-based proteins are absorbed and metabolized quickly, so they're best suited for those times.
Casein protein is best for during the day as it is slower to digest protein. I'd get a tub of both casein and whey and use them at different times of the day to hit your protein goals.
Gold standard whey should be good for you for morning and pre/post workout. WHEY-based proteins are absorbed and metabolized quickly, so they're best suited for those times.
Casein protein is best for during the day as it is slower to digest protein. I'd get a tub of both casein and whey and use them at different times of the day to hit your protein goals.
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