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TOPIC: decided its time to start lifting

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February 12, 2014 2:50 PM
problem is, i dont really know much about what does what. so i figured id just go down to the gym and do some excercises that i know / have seen people do.

the idea is that on one day i will do arms and shoulders.
another day for chest and back
and one for legs and miscellaneous.
last night was day 1 so i pretty much just did arm work.

this is what i did (note i go alone and have no spotter)

Barbell bicep curl
Cable Cross over
Cable One Arm Side lateral raise
seated cable row
Cable tricep extension (1 arm)
overhead dumbbell tricep extension
Dumbbell front raise
ab crunch machine
shoulder press

i go to an anytime fitness that have a big range of machines (free cable and fixed) as well as a lot of free weights.

so, anything else i should / should not be doing for arms/shoulders and what is suggested for the other days?
February 12, 2014 3:00 PM
That seems like a lot of arm exercises, but I guess if arms are important to you, go for it.

Here's the article I based my program on. I do a whole body workout 3 days a week, mostly because I only want to be in that part of the gym 3 days a week, and even that is pushing it:
February 12, 2014 3:03 PM
Quality over quantity in lifting. May I ask how long you were at gym, how many sets you did of all those exercises etc.?
February 12, 2014 3:04 PM
I really like nerfitness too, and Also New Rules of Lifting (I'm currently doing the women's version). There's tons of programs out there, I highly recommend you get one :)
February 12, 2014 3:10 PM
Because you are new I would be more inclined to do a routine based on compound lifts (something established such as stonglifts 5x5). You can move onto a split later on if you want.
February 12, 2014 3:29 PM
i was at the gym for about 45 - 50 minutes and all of those were 3x10.

i wouldnt say "arms are important to me" infact, im mainly going for fat loss. i am doing c25k as well and i ride my bike to and from the gym for cardio.
but everyone says that lifting is good for fat loss so why not.
February 12, 2014 3:43 PM
I think you're not getting enough rest between sets and/or not using enough weight then.
Look into Starting Strength by Mark Rippetoe. I'm not doing more than 4 different exercises per session but it still takes me upwards of 50 minutes to do them.
February 12, 2014 4:00 PM
i wait 30s between sets.

any heavier and i wouldnt be able to complete the set.
February 12, 2014 4:21 PM
as said before I would go with an established proven compound movement routine.

SL 5x5 or Starting Strength...

ETA: but any lifting is good
Edited by SezxyStef On February 12, 2014 4:22 PM
February 12, 2014 4:24 PM
February 12, 2014 9:55 PM
Hey mate, I certainly agree with getting a good foundation program as your starting point. Something like Starting Strength, Stronglifts 5X5, or (my personal fav beginner program) Jason Blaha's beginner routine.

The key things you want in a program are ones that focus primarily on compound movements (eg squat, deadlift, pressing (bench or overhead or both)). The reasons for this are:
1. More bang for your buck; work a lot of big muscle groups all at one time
2. These have a direct carryover to real world movements and increase your 'functional' strength
3. They work a lot of secondary/stabiliser muscles which are often neglected with isolation movements
4. They are good for maintaining bone density; the weight placed on the cross-section of your bones helps to keep them strong (or strengthen them further).

Having said all that, there are a number of programs that could fit you well enough, but will depend on your goals outside of the gym too. I get that fat loss is a big objective (lifting will certainly help with that), but do you want something that will carry over to martial arts training or something else? This can influence how you build a program.


February 16, 2014 3:30 AM
martial arts is gone for the time being, ive taken up target shooting (pistol and shotgun) so being able to hold the hands nice and steady would be an added bonus.

i will be doing deads and squats as well. going again tomorrow night to look at back and bi's

will probably take a couple of weeks before i nut out a proper program.

went with my cousin who has been lifting for a while and we came up with this for chest/tri's

DB Bench (alternate flat, incline and decline (BB on smith machine) each week)
Wide Dips
High Cable Cross
Low Cable Cross

Skull Crusher
Narrow Dips
Overhead extension
cable pull down
February 18, 2014 3:32 PM
ok, so i did my first "real" session on monday for chest/tris and this is what i did.

Warm up :
Treadmill 2min walking 5mins at 9kph 3mins gradual cool down
Dumbbell Bench 1x10 @10kg

Dumbbell Bench 2x10 @ 14kg, 1x10 @ 18kg
Incline Bench 3x10 @12kg
Assisted wide grip dips 61kg of assistance to failure (while waiting for cable machine)
High cable cross over 1x10 @ 5kg, 2x10 @ 7.25kg
Low cable cross over 3x10 @ 5kg

Rope pulldown 3x10 @ 15kg
Single hand pulldown 1x10@5kg, 2x10 @2.5kg (each hand)
Skull crusher 3x10 @17.5kg
Overhead extension 3x10 @ 11.25kg, 6.25kg to failure

Core twist 3x10 @ 6.25kg (each side)
Side plank 3x10 @17.5 kg (each side)
February 19, 2014 3:30 PM
Last night was my first Back/Biceps session. it went like this

Warm up
7:30 on the stationary bike
Seated cable row 1x10 @19kg

Seated cable row 1x10 @ 47kg, 2x10 @ 57kg
Lat Pulldown 1x10 @ 33kg, 2x10 @ 47kg Drop set of 1x15 @ 26kg
Standing Row (Barbell) 1x10 @20kg (bar only) , 2x10 @30kg (inc bar)
Deadlift 2x10 @ 30kg (just ensuring my form is correct at this stage)

Cross Bicep Curl 3x10 @ 10kg
Preacher Curl 2x10 @ 20kg, 1x8@20kg, 1x5 @20kg Negative
Rope Curl 1x10@12.5kg, 2x10 @ 15kg
February 19, 2014 4:02 PM
I just finished reading both NROL and NROLW - good info in both - don't agree with everything, but why would you. What I do agree with, and I've started the men's program this week, is that the exercise focus is on all over body work - every time - and no isolation exercises - that is no curls etc.
February 19, 2014 4:14 PM
Watch brosciencelife channel on youtube.

This happens to everyone starting out. They have a mate that lifts, their bro, and they put them on a bro split.
February 19, 2014 4:20 PM
If I could go back in time I would've use a lot less cable and machines... having ligaments and stabilizers much weaker than the muscle made it awkward when I transitioned into a strength building program.

Compound lifts not only build muscle, but train good body mechanics. If you perform these movements correctly you should notice your body moving more efficiently, less aches/pains, etc.
February 19, 2014 4:22 PM
Compound movements are your best friend! I stopped running and started lifting and I love it so much! When I started I did stronglifts 5x5 and I dead lifted 80kgs that I never ever thought of myself being able to lift I want to get to 100kgs. Eating enough healthy calories and nutritious food to support your muscle gain is important too. You can also try reverse pyramid training where you do one heavy set at 8 reps, the next set slightly lighter for 10 reps and the next set lighter again for 12 reps. If you want to add an extra set doing a real heavy one for 6 reps is good too.
February 19, 2014 4:31 PM
February 19, 2014 4:36 PM
February 19, 2014 4:52 PM

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