weightlifting for dummies
November 16, 2006 1:51 PM Subscribe
Recently I have been getting back in shape. I want to add some weight lifting to my routine but not a lot. I have done it before and I am just not motivated enough to do the alternate days thing, but I enjoy the benefits of strength training. So what are some of the best all around exercises that I could do that would give me the best all body workout in the least time?
Take a look here.
From my readings, the best exercises to do [for beginners] are the ones that recruit the most muscles. That would be deadlifts, squats and chinups. Those three will pretty much work your whole body. Make sure your technique is beyond reproach, otherwise you might hurt yourself though.
3 sets of 5-10 reps of one exercises + rest = under 10 minutes per exercise.
posted by aeighty at 2:08 PM on November 16, 2006
From my readings, the best exercises to do [for beginners] are the ones that recruit the most muscles. That would be deadlifts, squats and chinups. Those three will pretty much work your whole body. Make sure your technique is beyond reproach, otherwise you might hurt yourself though.
3 sets of 5-10 reps of one exercises + rest = under 10 minutes per exercise.
posted by aeighty at 2:08 PM on November 16, 2006
Squats.
Deadlifts.
Standing Press.
Bench Press.
Pull ups or Chin ups
No machines, no isolation movements.
You can build an excellent program just by rotating those movements.
However, I would not recommend trying to learn those movements after an hour long bike ride. At least do the weights first for a couple months to learn the movements, then switch them to the end. Your performance will suffer, of course.
An alternative, cheaper method that may be more fun: do strongman stuff - sandbags, kegs, stones. Basically get heavy stuff and carry it around your yard, increasing distance or weight as you go. Bonus: you'll get strange looks from the neighbors.
posted by rsanheim at 2:13 PM on November 16, 2006
Deadlifts.
Standing Press.
Bench Press.
Pull ups or Chin ups
No machines, no isolation movements.
You can build an excellent program just by rotating those movements.
However, I would not recommend trying to learn those movements after an hour long bike ride. At least do the weights first for a couple months to learn the movements, then switch them to the end. Your performance will suffer, of course.
An alternative, cheaper method that may be more fun: do strongman stuff - sandbags, kegs, stones. Basically get heavy stuff and carry it around your yard, increasing distance or weight as you go. Bonus: you'll get strange looks from the neighbors.
posted by rsanheim at 2:13 PM on November 16, 2006
Compound movements: Squats, Deadlifts, Military Press, Bench Press, Pull Ups, Rows. Leave your ego at the door and start with low weights with perfect form. Training volume should be around 20-24 for a beginner, so that means 20-24 reps per muscle group. I like a 4x6, 6x4, and 3x8 Set/Rep split. Variety keeps your body on its toes.
Also, Olympic style lifts, but I wouldn't try these without someone who knows what they are doing, especially if you are new to lifting. You -will- hurt yourself.
posted by Loto at 2:32 PM on November 16, 2006
Also, Olympic style lifts, but I wouldn't try these without someone who knows what they are doing, especially if you are new to lifting. You -will- hurt yourself.
posted by Loto at 2:32 PM on November 16, 2006
Also, when you first start lifting a high volume is important to train your body how to do the movements. It is not uncommon to see huge gains in your lifts for the first year that you weight train. So, stay away from the 3x4 plans and their ilk for a while.
posted by Loto at 2:36 PM on November 16, 2006
posted by Loto at 2:36 PM on November 16, 2006
Watch the military press. It is an excellent way to tear or strain your rotator cuff and end your weightlifting days.
posted by mrbugsentry at 3:11 PM on November 16, 2006
posted by mrbugsentry at 3:11 PM on November 16, 2006
First, I'd do the bike for maybe half an hour to warm up. Hopefully with some arm attachments. Then the lifting.
And, please, do not pay attention to the numbers you are lifting for the first few months. If you must measure your progress, do so by your lack of injury and great-feeling muscles, not be inches of biceps or pounds pressed. I was the only person in my weight-lifting class who did not injure himself. I did so by paying attention to my form.
Pretend you're doing slow motion martial arts.
Cool down with another half hour of bike.
posted by adipocere at 3:51 PM on November 16, 2006
And, please, do not pay attention to the numbers you are lifting for the first few months. If you must measure your progress, do so by your lack of injury and great-feeling muscles, not be inches of biceps or pounds pressed. I was the only person in my weight-lifting class who did not injure himself. I did so by paying attention to my form.
Pretend you're doing slow motion martial arts.
Cool down with another half hour of bike.
posted by adipocere at 3:51 PM on November 16, 2006
I'd recommend good old-fashioned push-ups. No equipment necessary, you'll see results fairly quickly, and they don't take very long to do.
For the rest of your body, I just recently started doing pilates, and while I haven't been doing it long enough to see definite results, you can just feel that you are getting a good workout. It's really good at isolating muscles, will increase your flexibility, and is pretty fun. When I first started doing it, I thought it was incredibly easy, but it turns out that's just because I was cheating on the proper technique. Do it correctly and it's a real challenge. It won't really bulk you up, but it will certainly tone your muscles.
posted by SBMike at 4:14 PM on November 16, 2006
For the rest of your body, I just recently started doing pilates, and while I haven't been doing it long enough to see definite results, you can just feel that you are getting a good workout. It's really good at isolating muscles, will increase your flexibility, and is pretty fun. When I first started doing it, I thought it was incredibly easy, but it turns out that's just because I was cheating on the proper technique. Do it correctly and it's a real challenge. It won't really bulk you up, but it will certainly tone your muscles.
posted by SBMike at 4:14 PM on November 16, 2006
mrbugsentry: As long as you aren't doing the behind the head variety, it shouldn't be a huge deal as long as you are moderately flexible. You can also do a few exercises to strengthen your rotator cuffs. They are easy to learn and easy to do, and will be a blessing in the long run.
If you feel pain when lifting, stop and see a doctor. Soreness is one thing, but any sharp pain is a bad.
A good site to read is T-Nation. It is a bodybuilding site, but a fair number of strength coaches post articles there also. Focus on those, as they often have a great deal of info about injury prevention and strength based training, as opposed to training for looks.
posted by Loto at 4:16 PM on November 16, 2006
If you feel pain when lifting, stop and see a doctor. Soreness is one thing, but any sharp pain is a bad.
A good site to read is T-Nation. It is a bodybuilding site, but a fair number of strength coaches post articles there also. Focus on those, as they often have a great deal of info about injury prevention and strength based training, as opposed to training for looks.
posted by Loto at 4:16 PM on November 16, 2006
Free weights are good, because they tend to work more than the targeted muscle groups.. But a weight bench is a nice addition. Get two sets of 110 pound weights so that you can set up to go from one exercise to the next with no downtime, and you can turn weight training into a good cardio-vascular workout. Of course you need to start with a good warmup and stretching.
posted by Huplescat at 5:22 PM on November 16, 2006
posted by Huplescat at 5:22 PM on November 16, 2006
Squats. It is the king of all weight-training exercises.
posted by Civil_Disobedient at 6:04 PM on November 16, 2006
posted by Civil_Disobedient at 6:04 PM on November 16, 2006
Loto and rsanheim have it, but led me add just a few exercises: dips, hyper extensions, and some difficult ab work, like hanging leg raises. Dips are an awesome, awesome, awesome upper body exercise, and you shouldn't entirely neglect your core, hence the hypers and hanging leg raises. I love hanging leg raises, as they're an ab exercise, but the resistance is high enough that after 8-12 reps, you should be really hurting. Do them legs folded at first, then progress to legs held straight out away from you.
Have fun.
posted by HighTechUnderpants at 7:31 PM on November 16, 2006
Have fun.
posted by HighTechUnderpants at 7:31 PM on November 16, 2006
Response by poster: Thanks for the suggestions and links everybody.
posted by vronsky at 2:19 PM on November 17, 2006
posted by vronsky at 2:19 PM on November 17, 2006
« Older Why do Less Affluent People Have More Kids? | Does having kids actually make people less happy? Newer »
This thread is closed to new comments.
posted by vronsky at 1:56 PM on November 16, 2006