Newbie needing advice on training program. :)

[Foxfire]

Would anyone be so kind as to critique my training program? I'm a newbie to weight training (been training for a month and a half now) and I work out at home strictly with free weights. All dumbbells at this point, but hoping to aquire a bench and a barbell very soon.


Monday and Thursday - Lower body


Dumbbell squat (3 x 8-15)
Dumbbell stiff-legged deadlift (3 x 8-15)
Dumbbell lunges (3 x 8-15)
Single-leg calf raise (3 x 8-15)
Upper and lower ab crunches (3 x 20-30 with 8lb. dumbbell)


Tuesday and Friday - Upper body


One-arm row (3 x 8-12)
Dumbbell standing shoulder press (3 x 8-12)
Dumbbell shrug (3 x 8-12)
Dumbbell bench press (3 x 8-12)
Dumbbell biceps curl (3 x 8-10)
Dumbbell tricep extensions (3 x 8-10)

On Wednesdays and Upper Body days I do 40 minutes of step aerobics for cardio.

I must admit that I lift an embarassingly small amount of weight compared to what most of you lift. I use 10-15lb. dumbbells for upper body exercises and two 10-15lb. dumbbells for lower body exercises. I'm definitely not having any trouble getting a good workout. For the first month I experienced frequent bouts of delayed muscle soreness. OUCH. I have to say that it was a bittersweet pain. It was great to know that my muscles were actually being worked!

Is there anything I should add (or take away) from my program? Is training my upper and lower body two days a week each sufficient? How do I know when it's time to increase the weight?
It seems like some train each body part one day a week only, yet others train each body part as much as 3 days a week, so I'm a little confused.

I was also wondering what is a reasonable amount of time to expect some visible results? I know it's a lot to ask that I see visible results so early on, but I find that I get so discouraged and frustrated when I look in the mirror and don't see any big changes in my physique. I often question if I'm doing enough or whether I just need to be a little more patient. Patience is definitely not something I have much of.

I should add that I'm 5'1" and 110lbs and that my goal is to become very firm and shapely, not overly muscular or defined. Does that make any sense?

Critique away!

 

[bignate73]

as far as training goes, if you want to mix it up, throw some plyometrics in the mix for lower body. maybe some bodyweight stuff for upperbody (pushups, dips)

 

[PBR]

hi foxfire....reality???? something you should add....a gym membership....take away....little dumbells.....your visable results with what you have currently, will be seen in the year 2020....all kidding aside my dear- you have a great build...what do you want to have happen???? forget about being too muscular-there are people on this site that have dedicated their lives trying to make that happen to no avail....its a fucking myth-especially to woman with no drug enhancement....dont worry about it- forget it.....so what do you want to do to your body???? have to have an idea so you know how to plan your attack....little humor here- not flaming on you----I will be gentle, but firm....nice to meet you

 

[PBR]

I blew it, Foxfire has disappeared.....sorry...maybe I was too ruff on the first go around!!!! live and learn.....

 

[Smurfy]

I think your response to her post was accurate in the very least. Maybe she is out on a search to replace those pink dumbells. Or at least i hope so

 

[HighSpike007]

Hey FoxFire!

That's a pretty rounded program. I can sympathize with not having a gym membership. *laughs* Not everyone can afford to belong to a gym.. but that doesnt mean you cant lift heavier! Don't be afraid. I started off lifting 10 pound weights, then my school text books (stacked..they weighed more), then huge containers, and got very hard and lean... and still very feminine!!!

What I'd recommend is increasing your sets... 3 sets is not enough for major muscles like, back, quads etc. I'd say 5 sets for major areas. You asked how you know its time to increase the weight. When doing 10 reps doesnt tire you out and becomes to easy. I'd aim for 5-8 reps with heavier weight. Till the next day you feel sore!!!Go for it! You dont have enough Testosterone to get BIG. If you can pick up a bench and dumbbells that you can add weight to, or a heavy duty set... that be kool.

How much Time to see results? Depends on how hard you work.. and if you eat clean!

Can always pick up equipment second hand.

Best of Luck! Let us know what happens!

Cheers,
HSpike

 

[HighSpike007]

PBR-
Yes, I agree with you and want to ask,
Do you always like to give it Rough?

HSpike

 

[PBR]

HighSpike....sounds like you- like it rough...LOL very cool user name....nice to meet you....this is a great board, should be fun and informative....what can I do for you-bad girl???LOL