I want to start lifting this year - tips on keeping my arms attached to my body?

[heretohelp]

Hi there lads and ladies! So, last year I joined a gym and I must say it's improved my life tremendously. Prior to this I transitioned from the fat kid with a note for why she couldn't raise her hand to answer questions to a bony teenager wasting away in front of a computer screen. I'll be thrifty with the details but it took turning 20 to realize that I should probably be fuelling up on more than just Rockstar and pasta and that exercise wouldn't actually kill me.

Now I try to eat little and often, focusing on nutrient dense fruits and vegetables, lean meats and lots of water and green tea. I do about an hour of cardio and body weight exercises such as squats a day, and frequent the gym every other day to make use of the dumbbells and weighted machines. Just before Christmas I experimented with the smallest fixed-weight bar in the gym (I think the weights were 20lbs each) and just about managed to do 5 squats with it. I was in a whole world of pain for quite a while after.

I'm 6"0 and 140lbs currently. Whenever I put either fat or muscle on it goes straight to my legs and butt. Continuous small weights do show some signs of tone on my arms. I have fairly broad shoulders, medium bust, small waist, large hips and fairly muscular legs. Most of my body strength is in my legs: I have quite a weak upper body and little core strength. I'd really like to improve my strength this year, as standing there with my 5lb dumbbells is getting embarrassing when the lady next to me is lifting my body weight whilst chatting away to a trainer at the same time. The only issue is that I'm not quite sure how to start - should I build upon the weighted squats? I know 1 set of 5 reps is pretty poor, but would it be enough to start out with? I have plenty of strength when it comes to carrying my 10 year old cousin around or hauling sacks of coal for the fire but for some reason controlled exercises are beyond me. Any tips for a newbie to the wonderful world of weights?

 

[camaro]

You are a 6 foot tall woman? Damn!!

You can join our calisthenics group and get some guidance there.Senior MOD Toadstool is a longtime calisthenics man who has made some good progress in advanced calisthenics.We can help you out.

I know nothing of weights.

 

[heretohelp]

Because I've not heard that before. Camaro, I am disappoint. Got any insults that are more original?

I will unashamedly admit that I had to Google that. Sounds like an interesting theory! I'll take a look into it. I do really want to get down to the weights though. I want the bulk, or else I'll sulk, although not the hulk! :evil:

 

[HammerTime89]

Bodybuilder.com gives free workout plans based on age, gender, and what you want to do. I recently just finished a 3 month plan and am back up to 200lbs of muscle. I gained 13 lbs of muscle in 12 weeks based off of the routine they outlined for me.

 

[Thenewguy2]

If you wanna build strength you need to lift as heavy as possible with very few reps. Make it very heavy so you can max do 2-6 reps.

That's the way powerlifter does it, and that's the way I used to do it. If you wanna go from being able to bench 220lbs at max to 250lbs, then you should be doing x set with 2-6 reps on 190-200lbs per set. (should be very exhasuted after each set, can you do more than 6, you need more weight on.

If you wanna build muscles, you make it a bit easier, like body builders. Not too heavy, not too easily. Should be doing anywhere from 8-14 reps a set. (should be exhausted after each set, can you do more than 14, it's too little weight on)

This is why powerlifters are stronger than body builders even though body builders are bigger.

 

[camaro]

Because I've not heard that before. Camaro, I am disappoint. Got any insults that are more original?

I will unashamedly admit that I had to Google that. Sounds like an interesting theory! I'll take a look into it. I do really want to get down to the weights though. I want the bulk, or else I'll sulk, although not the hulk! :evil:

Do not be offended, you are taller than i.

What theory?

How big are your arms now?

 

[heretohelp]

Thanks for the insight newguy! I had no idea about that concept. I think at this point the small bar probably is the heaviest I can physically lift without falling over so that'd fit in quite while. It's fairly embarrassing but I shall persevere! (Somebody put on the 'eye of the tiger' and direct me to the nearest flight of stairs). A few people in my family are into body building but the ways of going about it are baffling to me, plus I mostly gain lean muscle.

I gathered that part! Being the first to get hit by the rain is bad enough. Somebody fetch the world's smallest violin with the music and stairs. I need to play the world's saddest song for myself. :violin:

I mean the... cali.... *looks back at post* sthenics. There's a photo of my current build on my profile.

 

[trepan]

All the information you will ever need, you can find here(link). It has helped me more than I ever thought possible. I use the site now mostly for motivation/inspiration(daily).... It is up to you to comb through the wealth of info and use it to evolve a routine that works best for you! The most important factor in developing the body you desire is commitment, it will take time and effort.... but it is achievable! Good luck!




Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

 

[kirkoloft]

I am a member at :
http://stronglifts.com/

I am currently following this program:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I'm 6'2 and never seemed to get past 180 lbs. After 8 months with this, now I'm 200 lbs. I squat 330 lbs, lift 440 lbs, overhead press 220 lbs, and bench press 220 lbs. I couldn't even do half when I started. It takes only 1 hour to exercise and for only 3 days a week. Suits any kind of lifestyle IMO.

 

[Dick Whammy]

I am a member at :
StrongLifts: Gain Muscle And Strength While Losing Fat StrongLifts

I am currently following this program:
StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts

I'm 6'2 and never seemed to get past 180 lbs. After 8 months with this, now I'm 200 lbs. I squat 330 lbs, lift 440 lbs, overhead press 220 lbs, and bench press 220 lbs. I couldn't even do half when I started. It takes only 1 hour to exercise and for only 3 days a week. Suits any kind of lifestyle IMO.

I've done stronglifts on and off since 2010. Best program I've ever followed. I just started lifting again and I'm back to the 5x5 with mods.

 

[HammerTime89]

I am a member at :
StrongLifts: Gain Muscle And Strength While Losing Fat StrongLifts

I am currently following this program:
StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts

I'm 6'2 and never seemed to get past 180 lbs. After 8 months with this, now I'm 200 lbs. I squat 330 lbs, lift 440 lbs, overhead press 220 lbs, and bench press 220 lbs. I couldn't even do half when I started. It takes only 1 hour to exercise and for only 3 days a week. Suits any kind of lifestyle IMO.

Damon Kirby keep it up. Im also 6'2 200 lbs now, after 3 months. Im about 20 lbs behind you on bench and squat but ill catch up.

 

[kirkoloft]

Damon Kirby keep it up. Im also 6'2 200 lbs now, after 3 months. Im about 20 lbs behind you on bench and squat but ill catch up.

I have hit a plateau. I have tried different methods to break through it but it seems that I'm stuck. Any tips/supplements you know of that could help me lift heavier? I personally like to steer away from roids as much as I can, so that's not an option for me.

 

[HammerTime89]

I use a reworking called juggernaut, its pretty intense. It allows me to lift more weight for a longer duration of time. What's your schedule?

 

[kirkoloft]

I follow the 5x5 routine. I tried swithing to 3x3, 5x1, and 3x1. I even added the amount of food/calories I take in everyday. I broke through a couple of plateaus before but this one seems inveterate. I think it's time for me to order some supplements, I don't know what would work best in this situation. Everyone at stronglifts seems determined that supplements are a waste of money. I agree to some extent. What is juggernaut?

 

[HammerTime89]

My phone keeps auto correcting today errr. I meant to say its a pre workout. The routine I follow that broke my last plateau is as follows: Monday back and biceps, Tuesday shoulders and traps, Wednesday cardio and core, Thursday legs, Friday chest and triceps, Saturday cardio and core, Sunday fun day I just rest. I do a little bit of cardio and core everyday besides sunday.

 

[jmac]

There are a lot of great advice on here..

You should really research more on your questions. You have to push yourself, yes. But lift the weights you can handle and dont go too overboard, otherwise you will most likely injure yourself and will prolong the wait for gains! Also, before you go heavy you must master the technique down perfectly.. Otherwise, again you will most likely injure yourself and will prolong the wait for gains!

Just like PE be consistent and get the technique down and you will see gains down the road. Slow and steady wins the race and avoids injuries.

The routine I used to get stronger was using a weight that I could lift 5 to 6 reps per set.. 5 sets. My suggestion for you is to practice all your compound exercises (eg. Squats, Deadlifts & Bench presses) and gradually increase the weights weekly. Last thing, don't be embarrassed in the gym! Everyone is there to lift and doesn't give 2 shits about anyone else or what another person is lifting.. and if they do judge then they are douche bags that you shouldnt be even paying attention to! plan a solid lifting schedule with proportionate splits, Lift right, eat in a caloric surplus and rest!

But like the Hodge twins always says. "This is all just advice, do whatever the FAWK you wanna do!"

 

[MovingUp]

It's pretty impossible to have a bench max as the same as your overhead press max so care to explain that one kirk? an injury? maybe more of a push press than an overhead press?

anyways just start frequenting bodybuilding/com or 4chan's fitness board or do stronglifts or starting strength op

unless you live near memphis, then ill train you personally

 

[kirkoloft]

It's pretty impossible to have a bench max as the same as your overhead press max so care to explain that one kirk? an injury? maybe more of a push press than an overhead press?

Impossible??? Who are you to say what's possible and what's not possible. It was pretty possible when I did it. I power clean it, hold it on my chest and then push it up over my head. What is impossible about that?

Edit:
I did a little research and it seems that it's not normal. I must be doing something wrong. Maybe I need to be doing more BP in my routine.

 

[kirkoloft]

My bench press needs a lot of work. My chest is not half as big as I would want it to be in proportion to the rest of my upper body. Some people are just better at the overhead and I am one of them.

 

[BigO]

Hammertimes first post was the best advice yet. Ad a beginning weight lifter sets of 2 to 6 reps is foolish and dangerous.

You need a basic routine with lighter weight in the rang of 10 to 12 reps. Women often show better results in the higher rep range.

Start out with the basics and see if your gym offers some personal sessions. Many do it for free or very cheap and you can do one session to get started off right.