Weight training - where to start?

[marcquey]

I've been looking at Sarah's bodybuilding 101 which I would love to start, but I just dont' get it. What kind of weights do we need? Which exercises do we do? I see instructions for reps and body part, but not what to do. I guess I'm the sort of person who needs specifics and I can't find them, but I don't really want to just give up.

H E L P ! ! ! please

Patti

[dotsamantha]

Re: Weight training - where to start?

I know Sarah will be the expert with answers, but one of the things she may say is that this is a very flexible program in that we are all individuals in our strength levels. I personally use resistance bands because they were much less expensive than a decent dumbbell set. When I get to the point that they aren't challenging i'll buy weights. As fas as what exercises to do, they are pretty much limitless. For each body part you do one exercise. You can change it up from workout to workout. There are dozens of great free demos all over the internet. I can help you look.

[dotsamantha]

Re: Weight training - where to start?

Here's one
http://www.criticalbench.com/exercis...-exercises.htm

[2big4mysize]

Re: Weight training - where to start?

here you go every lift demonstrated with perfect form and technique.
http://www.bodyforlife.com/exercise/animations.asp

[dotsamantha]

Re: Weight training - where to start?

That is the best site for demos.

[ValidRouge]

Re: Weight training - where to start?

Patti, welcome to our little group. There are a few links on the first page of Sarah's post. This was the best thing I did! This is one of my favorite sites for exercise demonstrations http://www.shapefit.com/training.html

I started out buying a set of dumbells and a barbell at Walmart. Its made by Danskin and here they are:

[ValidRouge]

Re: Weight training - where to start?

They are like $20 for the dumbells and $30 for the barbell. When I need to add more weight, I just go to any sporting goods store (or wallyworld) and buy the plates.

I use my coffee table as my bench. You can start TODAY using your coffee table and get a couple of cans of vegetables out of the cupboard. Then move your way up to milk jugs filled with water.

A beginner workout would be
Monday, upper body (Shoulders, biceps, upper back, chest--pick one exercise for each muscle group and do 3 sets of 12 repetitions--meaning you do that exercise 12 times then wait 1 minute and do 12 more, then wait 1 minute and do 12 more)
Tuesday, cardio (walking, jogging, dancing, exercise video, treadmill, elliptical...your choice, just get your heart rate up doing SOMETHING)
Wednesday, lower body (hamstrings, quadricepts, calves, and abdominals--same thing as upper body, pick one exercise for each muscle group and do 3 sets of 12 repetitions)
Thursday, Cardio--20 minutes MINIMUM
Friday, Upper body again--try to do different exercises than you did the first day.
Saturday Cardio
Sunday Rest

The next week would be just the opposite:
Monday--lower body
Tuesday--cardio
Wednesday--upper body
Thursday--cardio
Friday--lower body
Saturday--cardio
Sunday--Rest.

[iyamamaschke]

Re: Weight training - where to start?

Great Replies Man you guys are awesome sorry I am a little slow at getting here, I have been Ill so here I am.

At this Point I need to ask you some questions are you New to lifting weights do you have any Dumbells Barbells, Universal, a gym membership that you can use. How experienced are you Have you lifted weights before or are you really Brand new to all of this the best way for me to Help you is to let me know all these things and your schedual so that we can put something together for you that will work for you. I just put the Basics down but, for each individual we do different things cause we have different types of equipment that we have at our disposal. Come over to the Bodybuilding 101 thread and I will help you out as much as Possible. It also helps to look at the Demos and threads at the bottom of the Page click and you shall find a lot of information Probably too much. The ling Joy(Valid) gave you is my Favorite it shows far more exercises then the Body for life sight and also shows Perfect execution. If you would like me to help you out please PM me or come on over and Rack my brain I love helping others it makes me feel really good.

Sarah

[marcquey]

Re: Weight training - where to start?

Thank you for all the suggestions. Unfortunately it is overwhelming and I still am totally lost as to where to start. Just pick out a bunch of exercises and go for it? How do you know which ones? That's what I found totally confusing in the threads is that everyone just seemed to jump right in and know exactly what to do??????

I was a member of a gym and thoroughly enjoyed it, doing some weight training there, but only for a few months. My schedule forced me to stop. Hubby's knees went on him (no cartilage and too young for replacements) so he's off on disability. Me, I'm up at 6 to start working at home, then off to work at office for 9 am til 5, run errands that hubby can't, home for dinner, quick hour of JAG, then back to my home office to work til about 9/10/11 (depending on how I feel). Not a lot of time for much else, but wanted to be able to squeeze something in while at home.

If I had a list of what I need to do, I could do it. No equipment at home, except maybe some canned goods. In a couple weeks I could pick up some weights.

Patti

[ValidRouge]

Re: Weight training - where to start?

On the shapefit site, there are categories. Abs, Back, Biceps, Butt, Calves, Chest, Forearms, Hamstrings, Lower Back, Middle Back, Neck, Quadriceps, Shoulders, Traps, Triceps.

You click on a category and it will give you a whole list of exercises with pictures on how to do it. Choose one, do it twelve times, then another twelve times, then another twelve times. Choose another category, pick one exercise from the list do it twelve times, then another twelve times, then another twelve times. and so on.

Your categories for upper body are Chest, Back, Biceps, Shoulders, Triceps.
Your categories for lower body are Quadriceps, Hamstrings, Abs, Calves, Butt, and Lower Back.

If you want more specific than that:
Upper Body:
Chest: Dumbell (canned corn) flies http://www.shapefit.com/chest-exerci...ell-flyes.html
Back: Dumbell (canned corn) rows http://www.shapefit.com/middle-back-...bell-rows.html
Biceps: Lying dumbell (canned corn) curls http://www.shapefit.com/biceps-exerc...ell-curls.html
Triceps: Dumbbell (Canned Corn or jug of water) extensions http://www.shapefit.com/triceps-exer...xtensions.html
Shoulders: One arm Lying rear deltoid raises (canned corn) http://www.shapefit.com/shoulder-exe...al-raises.html

Okay, now I've solved your workout problems...and the problem with what to do with the canned corn! LOL

[iyamamaschke]

Re: Weight training - where to start?

PM me and I will help you I did with the others that's why it seemed like they jumped right in the gals needed help as well now they are Pro's not everyone starts easily just give me a message and I will explain everything you want to know.

Yup and Just do like Valid said with the canned goods HE HE. You will get a great workout from that.

Sarah