Thread: Just starting lifting
08-10-2004, 08:57 PM #1Member
- Join Date
- Jul 2004
Just starting lifting
If someone is just starting lifting how many days a week should they lift? 2,3,4? They are 24 6' 215 with high bodyfat.
I was thinking this for a 3 day week (m,w,f) program
all ex. (except hyperextensions and neck) 3 sets 10,8,6 rep scheme
This will be done for 5 weeks and than reevaluated
flat dumbell press
flat dumbbell flys
dumbell shoulder press
tricep pushdowns (v-bar)
rotator cuff exercises
bent over reverse dumbell flys
standing side lat raises
standing calve raises
hyperextensions 1 x failure
dumbell side bends
4 way neck machine 3 x 10
lat pulldowns (to the front)
close grip lat pulldowns (v-bar)
serratus pulldowns (with starps)
seated dumbell curls
reverse preacher curls (ez bar)
seated dumbell shrugs
well hows it look?
08-10-2004, 09:18 PM #2Originally Posted by Aggression
Barbell bench press
incline dumbell press
dips and pullovers
Bent over Barbell rows
lat pulldowns(to the front with either narrow reverse grip or wide normal grip)
low cable rows
stiff leg deads
close grip bench
hammer dumbell curls
Rest on Sat/Sun
Do the 1st exercise listed first in the workout and add calves, abs and forearms where you see fit.
08-10-2004, 10:18 PM #3
Did I miss anything?
08-10-2004, 11:03 PM #4New Member
Originally Posted by lukeduke01
- Join Date
- Apr 2004
08-10-2004, 11:20 PM #5
When I started lifting, it was a 5 day split, one part per day high intensity. AandF6969 is my partner and I just did the same routine he was doing. Probably not the best idea for starting out but Im doing ok now.
BTW, lukedude01, Hazzard is spelled w/ 2 Z's.
08-11-2004, 02:35 AM #6
When you are starting out, do the basic compound exercises (Bench, military, pull up, dips, deadlifts and squats). (if you are not strong enough to do pull ups or dips, do lat pulls and the dip machine substitute.
What is most important is FORM. Learn how to do each exercise correctly, with a full range of motion. Do not put a ton of weight on the bar and flop around like a fish doing less than a quarter of a full rep. Slow, smooth motions. Find the groove for each exercise.
You split at the beginning don't mean $hit.
Take any split you want and stick to it for at least six months. Add exercises at will, but ALWAYS do you basic compound exercises.
Compound exercises, full range of motions, good form--- six months from now you will have a good foundation and should change up your split based on what you learned about YOUR body.
If you do this, you will get quick results and they will keep coming as long as you lift.
If you get too complicated, too fast and change $hit around all the time, odds are you will not see results, get frustrated and quit.
Do the basics.
08-11-2004, 07:05 AM #7Anabolic Member
- Join Date
- Jun 2004
Starting out is crucial to your success or failure. What if say after 3 months he see's no improvement(which can & does happen)? Mentally, he his going to give up or just not work out hard. Either case he failed. So to say what workout should be is too simplistic. Sounds to me he has a lot a fat. First he needs to get a medical exam then when he gets the okay plan a simple basic plan. I say forget the weights for the first 3 months. Yup thats right! He may hurt himself because of incorrect form. Get his body condition first and machines will start that. Then screw most machines(not all) hit free weights. Lift basic exercises not too heavy. Do not forget the cardio & abs, Concentrate on his back. If he has a big gut he may have a weak back. He needs to know it will take some time but along with this he needs to get his diet in check or his workouts are meaningless. Good luck
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