Flytch Posted November 18, 2011 Report Share Posted November 18, 2011 I'm finally in the Gym. Well, I went for the first time yesterday The problem is that I spent most of the forty minutes without making any real progress, I just indiscriminately flitted between different free weight exercises and rowing. I've tried searching the internet for workout routines, but I'm being bombarded by '10x3x5' and other complicated phrases and words Can anyone just describe a workout for someone of middling ability and build that focuses almost entirely on using free weights? Something that I can actually measure progress in and derive goals from. Thanks Flytch Quote Link to comment
The Tin Man Posted November 18, 2011 Report Share Posted November 18, 2011 To take the easy way out: The Rebel Strength GuideWhat are your goals? Those are important to know to recommend a workout. Quote The Tin Man: Cyborg Ranger Tin Man's Out of Date Epic Quest I am what I do. Link to comment
Flytch Posted November 18, 2011 Author Report Share Posted November 18, 2011 I do intend to buy Steve's book when my next student loan installment comes through, but I need to get started now. My aims were to burn fat and gain lean muscle - as opposed to bulking up - with a really simple and difficult workout that I could crank out in about forty minutes with minimal cardio and maximum free weight usage. Quote Link to comment
67alecto Posted November 19, 2011 Report Share Posted November 19, 2011 My aims were to burn fat and gain lean muscle - as opposed to bulking up You aren't going to bulk up unless you are lifting heavy and eating a ton of food.Can anyone just describe a workout for someone of middling ability and build that focuses almost entirely on using free weights? Something that I can actually measure progress in and derive goals from.If you want simple and you are a beginner, Stronglifts 5x5 (5 sets of 5 reps) is your best bet. http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/Basically, it's squats, bench press, barbell rows, overhead, deadlift. Nothing simpler than that. Quote Repairing a lifetime of bad habits... Link to comment
The Purple Diane Posted November 19, 2011 Report Share Posted November 19, 2011 Check the blog entries under the "Workouts" tag... I swear there's more stuff right here on NF, but I'm failing at finding it right now.A good basic workout could start with just 4 exercises: a push (push-ups or bench press), a pull (pull-ups, lat pulldown), a legs (squats or lunges), and something for your abs (crunches or leg lifts). There's also this blog entry if you can't do a pull-up yet: http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/Remember to keep track of everything. Even if it seems like you can't do a lot right now, save that. You will treasure it later when you see your awesome progress. Quote Link to comment
Flytch Posted November 19, 2011 Author Report Share Posted November 19, 2011 You aren't going to bulk up unless you are lifting heavy and eating a ton of food.If you want simple and you are a beginner, Stronglifts 5x5 (5 sets of 5 reps) is your best bet. http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/Basically, it's squats, bench press, barbell rows, overhead, deadlift. Nothing simpler than that. Wow, this guy and his plan seem too good to be true .I know that it is all about making progress and charting the progress, but how do I know where to start in terms of weight? Do I start with a low weight, even if I suspect I could do it with a slightly heavier weight?Edit: Scratch that, I'll just go with the weights suggested in his free spreadsheet and take it from there Quote Link to comment
wildross Posted November 19, 2011 Report Share Posted November 19, 2011 Yep, start right there.... Quote Warriors don't count reps and sets. They count tons. My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar Tally Sheet for 2019 Encouragement for older members: Chronologically Blessed Group; Encouragement for newbie lifters: When we were weaker Link to comment
Guest Carjack Posted November 19, 2011 Report Share Posted November 19, 2011 3 x 5 means three sets of five. Quote Link to comment
67alecto Posted November 20, 2011 Report Share Posted November 20, 2011 I know that it is all about making progress and charting the progress, but how do I know where to start in terms of weight? Do I start with a low weight, even if I suspect I could do it with a slightly heavier weight?Start with the bar - and focus on form. Quote Repairing a lifetime of bad habits... Link to comment
Rick Posted November 20, 2011 Report Share Posted November 20, 2011 I second 67alecto on both comments. Form is paramount and squats are awesome! A simple workout like Stronglifts 5x5 is especially nice because you can remember your weights without carrying a clipboard to the gym (which means you can go out and chase cars when you're done). Quote If | Current 6 Week Challenge | Captain's Log | Rick's Workout Log | Bucket List Link to comment
Timmy M Posted November 20, 2011 Report Share Posted November 20, 2011 if you've literally just started you may want to only do 3 sets of five reps for maybe a month until you get into the swing of things and get your form sorted (due to not having the practise you're form may start going near the end, entirely dependant of your level) but everyones different so see how it goes Quote Link to comment
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