Novice trainie

T

Tomahawk

0
I'm new to weight lifting and am just trying to build strength and lose some weight. However I'm not sure what method to use. Basically I want to work out 3 times a week.

Should I do whole body workouts since i'm relatively new and not planning on lifting huge amounts. Or should I break it up to say chest and arms one day.. and back and legs the other?

Also should I be doing 3 sets of 10-12 reps with weight I can handle or should I max out right away to weight I can barely handle and do like 1 set until I possible can't do anymore. Even if it may only be 6-8 reps?

Also, I heard about a technique where u start with a lot of weight and work down. So should I say start with curling like 25 pounds do a set. then go to 20 a set then 15 a set and so forth.

Theres so many different ways i'm so confused.
 
You are right there are a lot of techniques, programs, and methods.

First clearly define your goals, get your diet in check to match your goals, then develope an exercise routine (weights/cardio) to assist your diet to reach your goals.

Here are a couple threads that have some info on a couple questions you asked:

http://www.fitness.com/forum/showthread.php?t=9688

http://www.fitness.com/forum/showthread.php?t=9652

Use the search on some specific words like "supersets" etc to find more related links, there are lots of great posts already up with the info you are asking, if you cant find anything specific ask again and people will quickly repond :)
 
First off, you're a novice...so don't even think about super sets, drop sets, or any fancy techniques.
All you need is 3 full body workouts a week, and proper nutrition. Do NOT neglect your legs.
For now I would do a couple sets per exercise, and not too many sets per body part...4 sets for chest, 2 sets for arms...as an example. Work the chest first, then the back, then legs, then arms. I wouldn't worry about direct shoulder training right now, as long as most of your exercises are compound moves, and done with FREE WEIGHTS.
 
Malkore thanks for the advice. Can you please answer a few more questions for me.

My full body workout consists of this.
Chest- Flat chest press 3 sets of 10 reps each. Should I be doing it at different inclines?
 
Malkore thanks for the advice. Can you please answer a few more questions for me.

My full body workout consists of this.
Chest- Flat chest press 3 sets of 10 reps each. Should I be doing it at different inclines?
Flat chest Fly 3 sets 10 reps. Again should I do at incline?

Back - Dead lifts 3 sets 10 reps.

Legs - Stationary Lunges 3 sets 10 reps.
Calf Raises 2 sets 10 reps
Wide Squats 1 set 10 reps

Arm - Standing Curls 3 sets 10 reps
Concentration Curls 3 sets 10 reps
Overhead Triceps Extension 3 sets 10 reps
Lying Triceps Extension 3 sets 10 reps
Hammer Curls 3 sets 10 reps

Does this seem good? and how long should I stick to full body workout before switching to split routine?
 
Too much

Tomahawk, can I make a suggestion to you. Cut down on your biceps and triceps work. you're doing way too much direct training for your arms. You should be primarily focusing on compound movements especially since you are a beginner to weight training. This may be a good beginners workout for you

Chest, Flat bench 3 sets ... dips 2 sets
Legs, Squats 5 sets ... 3 sets toe raises
Back, Deadlifts 3 sets ... pullups 2 sets

I feel as a newbie to weights you don't necessarily need direct arm and delt work. Those bodyparts will get enough stimulation from the compound movements mentioned above assuming you are training with enough intensity. Remember, you are doing this workout 3 times a week, which I think may be a bit much. Just my opinion though. Be sure you are getting enough rest and proper nutrition, as those 2 areas tend to get overlooked, especially is you're just starting out. I'm not sure everyone on this forum will agree with my thoughts. But it is good to get different views and see what works best for you. Good luck with your goals.
 
Deadlifts a great exercise, BUT it is also one that a lot of people get injured doing. If you do, make sure you have the form correct, whichever technique you are doing.
 
I agree, too much arm work.
I would change the angle of the bench pressing every workout...but wouldn't focus much on decline bench pressing. I'd also add dips or flyes.

Add pullups to the back routine, and keep the deadlifts. Deads are important for core building, and triggering the whole body to grow. If you don't do them, start with VERY light weight and make sure your form is perfect. As you go heavier, be aware that form is the most important. Better to get 6 or 7 reps of heavy weight and do them correct, than get 9-10 and have bad form on the final reps.

Only takes one lower back injury to screw you up forever.
 
You must log in or register to reply here.
Back
Top