Weight Lifting

[CollegePanther]

Anyone have a good beginners plan?

I lifted some in high-school for sports but haven't ever really gotten into it big. I really need to build up my chest/shoulders the most. I have a membership at planet fitness right now.. I know PF isn't really a great gym for lifting but I'll probably stay there til at least the end of this year. Does anyone have a good routine to start out with that they know will work for there? I have a vague idea of how to use most machines but I'm definitely no expert. I feel like if I can get a clear understanding of how all the machines work plus a routine to use them in, I won't have a problem getting going. So if anyone would like to help me figure out a lifting/meal plan, it'd be greatly appreciated.

Thanks all 

[PanthersClinic]

As for lifting it is all about slowly increasing weights and lower reps. Diet is much more confusing. Check out nobullshitbodybuilding:

 

https://www.youtube.com/watch?v=Z8mjm6Q6Z-M

[Lumps]

Hire a personal trainer to show you a routine and how machines work and use them properly. Also search online for different dumbbell workouts. And buy some for the house. So much you can do with those, an incline bench, curl bar, push ups and a pull up bar. Those are all cheap, can fit anywhere, and extremely effective. In fact those alone with the right diet and protein can get you ripped, though not massively bulked. Look into cycles like lifting and eating a ton to bulk, then add in jogging and lighter work outs to cut the fat but maintain the muscle to look 'ripped'.

Weight lifting is about increasing weight slowly, proper form, mixing up your routine and eating lots of fats and calories. Peanut butter and protein shakes are your best friend. Just eat whole foods and a poo ton of it. Research and calculate your calories based on fats, protein and carbs. Get lots of sleep, take fish oil and supplements and possible a natural, key word NATURAL testosterone booster/ estrogen blocker if you're 40+. Don't take any supplement that makes your body feel like crap pay attention and find one that works for you.

Above everything else realize it's a process from the diet to training, it's a lifestyle. Tell yourself everyday you're not there yet and you have to keep going. Eventually you'll realize you're there

[natty]

https://www.youtube.com/user/BroScienceLife

[Jase]

rippetoe's starting strength... gotta build that base.

 

full disclosure: I have never done starting strength.  But the principals are good.

[PandaPancake]

Remove the power steering from your car.

[bLACKpANTHER]

How many days are you going to be going to the gym? Every day? every week-day? every other day? How long - 30 mins? hour?

^^^Things you should nail down.

 

Here's a simple workout plan for ya:

Monday - Cardio warmup 10 mins / Bench press - 3 sets of 8-10 reps / Incline Barbell Flies - 3 sets of 8-10reps / Decline Bench Press - 3 sets of 8-10reps / Cardio cool down for 10 mins

 

Wednesday - Cardio warmup 10 mins / Pullups to failure / Shoulder Press - 3 sets of 10 / Pullups to failure / Lat Pulldown - 3 sets of 10 / Pullups to failure / Shoulder shrugs - 3 sets of 10 / Cardio cool down for 10 mins

 

Friday - Cardio warmup 10 mins / Free weight arm curls - 3 sets of 10 / Tricept pushdowns - 3 sets of 10 / Superset: lawnmowers and tricept kickbacks 3 sets of 10 / Cardio cool down for 10 mins

 

Good Cardio:

Basketball (my preference) or elliptical, bike, jogging (light on the knees).

 

Simple Mealplan:

Drink a gallon of water a day - Cut out carbs (breads, potatoes, pasta) even if you need to go to McD's once or twice - just take off the top bun. Helps a lot. Fish and Meat and Cheese. Water will be your savior.

[Darth Biscuit]

This is my split...

 

Day 1: Back

Day 2: Chest

Day 3: Deadlift/Hamstrings

Day 4: Shoulders/Traps

Day 5: Cardio

Day 6: Legs (Squats/Quads)

Repeat.

 

 

Especially if you're starting out your main go to lifts should be compound lifts... deadlift, squat, military press, pull ups/downs, bench (dumbell or barbell) press.

 

fug all that bro workout stuff.

[Chimera]

Patience is key.

I say that because if you try to jump right in and find your max before you've mastered technique, you WILL quickly be discouraged at best, or, at worst, seriously hurt yourself. I spent about 5 years away from a weight room. Once I decided to give it another try, I stayed at low weight so I could re-master form for probably a whole year before I started getting heavy again. I was overly cautious due to my age catching up with me and a previous back injury, but still - master the technique before you master the weights.

Also, concentrating on your core (back, abs, neck, etc) will make the transition to heavier weights much more easy and tolerable. Having strong extremities with a weak core makes no sense at all; you won't see a tree with a puny trunk and huge limbs, so don't do your body that way.

 

As far as the machines go, I'm not overly familiar with them. I have gone to Planet Fatness a few times over the years, but not enough to where I'm familiar with the set up. Don't they usually have instructions printed on them? Are personal trainers available?

I read this book a while back http://www.thenewrulesoflifting.com/ It isn't anything groundbreaking, but it does have a lot of helpful information to help you progress. It gives good advice on basic exercises and what you should be able to do before progressing to the next step.

[PhillyB]

i was going to make a thread like this myself since the workout thread is overwhelmingly massive. i'm hitting 30 in august and as my metabolism starts slowing down i'm realizing i can't keep devouring neverending pasta bowls, and carrying cases of beer at work doesn't really count as a solid workout. up until a couple weeks ago i hadn't been to the gym since summer of 2012, before i started back at school and had a kid.

 

i've been at planet fitness for three weeks now, three times a week, getting my body back in workout condition. i will start lifting shortly, though i'm honestly more interested in muscular endurance over strength. i don't need to bulk, just tone. my overall goal is to be able to beat my old PFT score from the marines: 14 pullups, 100 crunches in two minutes, and three miles in 20:28. it's an impetuous goal but if i pull it off i'll be in better shape than when i was 19.

[Darth Biscuit]

i was going to make a thread like this myself since the workout thread is overwhelmingly massive. i'm hitting 30 in august and as my metabolism starts slowing down i'm realizing i can't keep devouring neverending pasta bowls, and carrying cases of beer at work doesn't really count as a solid workout. up until a couple weeks ago i hadn't been to the gym since summer of 2012, before i started back at school and had a kid.

 

i've been at planet fitness for three weeks now, three times a week, getting my body back in workout condition. i will start lifting shortly, though i'm honestly more interested in muscular endurance over strength. i don't need to bulk, just tone. my overall goal is to be able to beat my old PFT score from the marines: 14 pullups, 100 crunches in two minutes, and three miles in 20:28. it's an impetuous goal but if i pull it off i'll be in better shape than when i was 19.

 

 

[The Saltman]

[PhillyB]

 

 

 

[Darth Biscuit]

 

 

 

I am utterly certain that they would kick me out the first day.