Beginning Weight Training

[welshrabbit]

Hello,
My wife and I are interested in lifting weights to help us get into shape. We have a bench and weights, but what I was wondering is: should one still do the old basic entry to weightlifting of 1 type of exercise for 2-3 sets of 10-12 reps per major muscle group or is there something better for beginners now?

[Derek_Connor]

Hello,
My wife and I are interested in lifting weights to help us get into shape. We have a bench and weights, but what I was wondering is: should one still do the old basic entry to weightlifting of 1 type of exercise for 2-3 sets of 10-12 reps per major muscle group or is there something better for beginners now?

Welsh,

the 3sets of 8,10,12 is still a safe way for beginners to get back into weight lifting. The first set should be a concentration on perfect form for that particular exercise.

Someone with more experience should be along to tell ya why you should mix in high reps (8-10-12) also with medium reps w/heavier weight for lean mass.

For example just some randoms, on the bench press, concentrate on keeping your shoulder blades pinched, squeezing the pecs, allow the bar to barely touch your chest, do not let it bounce, keeping your feet evenly spaced from your midline, etc.

Although you do not want to keep the weight TOO light that you aren't working on your last rep, so its a bit of a test to find that sweet spot.

Since its you and your wife, it should be easy to keep up a miniature circuit of exercises so you can keep your heart rates up through the session.

This website has a list of alot of excercises, most with videos on how to do them properly to avoid injury

Good luck..keep us updated, and remember, 80% of it is diet!

[rob_s]

As someone who has fallen in and out of weight training over the years due to injuries and time constraints...

Yes, the 3 sets thing still works just fine. I would strongly suggest making sure that you stretch very well before starting, and I would go for the first week with weight that seems almost too light just to get the form down and work through some of the soreness that you're going to have. I would not work to failure as you might later on if you're concerned with building mass, but I would use a weight that leaves you feeling like you can do more.

I have injured myself more times than I'd like coming off of an injury and jumping back in where I left off. I now go back to weights that I know I can easily move around, concentrate on form, and work through reps that don't leave me fatigued for my first week back after any time off.

Long term you may find that a program that includes a routine and a diet plan works best for you. I have had great success with Body For Life and I don't buy any of their special drinks or products, and have never even bought the book (read a loaner copy when I first started). It can work for bulking up, slimming down, or just general fitness, and it combines weights, cardio, and diet, which IMHO are the trinity if you really want to be healthy.

[Ga Shooter]

As a former bodybuilder I will have to disagree with stretching before working out. IMHO you will build more mass and help prevent injury when weightlifting by streching after you work out. I would also do 3 set per exercise in reverse order as what was listed. Light weight 15 reps, med weight 12 reps, heavy 8 reps in that order. Also you want 2-4 different exercises per body part. Give yourself 2-4 wks of this before progressing on to harder routines. Buy a book by Muscle and Fitness titles 101 workouts it has great pictures and detailed instructions. Also go to www.magazinepricesearch.com and subscribe to Muscle and Fitness magazine it has great info for beginners and intermediates and will help you alot.

[Crane]

You need a copy of Starting Strength:

http://www.amazon.com/Starting-Stren.../dp/0976805421

It would probably be worthwhile to pick up a copy of Practical Programming as well:

http://www.amazon.com/Practical-Prog...6955146&sr=1-1

[gfunx2000]

You need a copy of Starting Strength:

http://www.amazon.com/Starting-Stren.../dp/0976805421

It would probably be worthwhile to pick up a copy of Practical Programming as well:

http://www.amazon.com/Practical-Prog...6955146&sr=1-1

I agree. Starting Strength has in depth information on how to correctly do the big barbell lifts. It isn't fancy - just the basics (squats, deadlifts, press, cleans, and bench plus some supplemental lifts), but that is what will get you strong quicker than any fancy programs.