Starting Weights

[dk10]

I'm 18 and just started lifting weights. I dont have any idea on where to start but want to do my upper body. I have a 50kg barbell and dumbell set. Can someone give me any advice on what weight to start on and a good routine. I dont want to do anything massive, Thanks

 

[JL_204]

stick with basic movements. Squats, bench, rows, and military press.

 

[musketeer]

stick with basic movements. Squats, bench, rows, and military press.

Yeah, those and dips, chins, cross bench pullovers, deadlifts, calf press.

Concentrate all of your energy into these 9 exercises and leave the rest out.

 

[sandman_007]

awesome!

i would still do some work for your lower body though. Maybe not a heavy routine now, but some basic squats and deadlifts should send you in the right direction.

I agree with the others, compound moves are best. it is best to split up your training in a 3 days per week schedule.

imo you don't need to do isolation moves a whole lot now as you are starting out.....you hit biceps with back for example, and triceps with chest. you can get good gains off of the compound moves.

i'd split it up into something like this (implementing some advice already given too)- basically working legs, back, and then chest.

Monday
Squats
Deadlifts
Calf Raises
laying or seated leg curls (for hamstrings)

Wednesday
Pullups or pulldowns (depending on strength)
Barbell/Dumbell rows ( i would do them bent over, light weight to start)
Seated/ Standing dumbell shoulder presses
Crunches

Friday
Flat Bench press
Incline bench press or flies
Dips (if they are too heavy with bw, try a dip assisted machine)


you could also add a few isolation exercises if you wanted (since you are starting out i would follow a routine for 8-12 weeks and stick with it) for example seated dumbell curls, laying barbell/dumbell skullcrushers, shrugs. But don't feel you have to do these exercises in the beginning, compound moves are more important for beginners.

Do the first 3 workouts with very light weight, to get the feel and then move up from there, using weight you can handle with proper form- feel the muscles contracting, don't try to bang around weights too heavy.

 

[JL_204]

awesome!

i would still do some work for your lower body though. Maybe not a heavy routine now, but some basic squats and deadlifts should send you in the right direction.

I agree with the others, compound moves are best. it is best to split up your training in a 3 days per week schedule.

imo you don't need to do isolation moves a whole lot now as you are starting out.....you hit biceps with back for example, and triceps with chest. you can get good gains off of the compound moves.

i'd split it up into something like this (implementing some advice already given too)- basically working legs, back, and then chest.

Monday
Squats
Deadlifts
Calf Raises
laying or seated leg curls (for hamstrings)

Wednesday
Pullups or pulldowns (depending on strength)
Barbell/Dumbell rows ( i would do them bent over, light weight to start)
Seated/ Standing dumbell shoulder presses
Crunches

Friday
Flat Bench press
Incline bench press or flies
Dips (if they are too heavy with bw, try a dip assisted machine)


you could also add a few isolation exercises if you wanted (since you are starting out i would follow a routine for 8-12 weeks and stick with it) for example seated dumbell curls, laying barbell/dumbell skullcrushers, shrugs. But don't feel you have to do these exercises in the beginning, compound moves are more important for beginners.

Do the first 3 workouts with very light weight, to get the feel and then move up from there, using weight you can handle with proper form- feel the muscles contracting, don't try to bang around weights too heavy.

good post, but i would throw in another squat session on friday. I used to squat once a week and I was always sore. Squatting 2x per week is more ideal IMO.

 

[sandman_007]

good post, but i would throw in another squat session on friday. I used to squat once a week and I was always sore. Squatting 2x per week is more ideal IMO.

for a beginner, once per week i think is all that's needed in most cases...unless you want to go with a light and heavy day.

Even in the world of pros, i've read that many pros- two i can think of now who have posted their routines in magazines- Mark Dugdale and Dexter Jackson- only work out each bodypart (except calves) once per week, including quads only 1x per week. Dugdale only works out 4 days in a week.

 

[dk10]

ok. Thanks a lot for the advice. Will probably do work 2 or 3 days a week.

Any idea on how you know what weight to start on or what you started on

 

[delphiOne]

When starting out, spend a little extra time and test out what you're capable of. Start a little lighter than you suspect, just to be safe.

Workout formats vary a great deal, such as 5 sets of 6 reps at high weight versus say 3 sets of 12 reps at a medium weight. Initially, I would recommend something like the 3 sets of 12 reps for each exercise. Once you get your body used to it, then you can tune your workout to better fit your needs.

Pick an exercise, set your weight (modestly), and do about 12 reps and see how you feel afterward. If you don't feel that it was any effort, bump up the weight. If you were wobbling around and felt kinda clumsy with them but could finish your reps, then you are probably about right. Remember that working with freeweights initially will feel clumsy because most people don't have well developed controller muscles. They will come along with the big pipes you will build!

If you can't do 12 reps, or you are having real trouble controlling the weights, then that is too much and you need to bump them down.

Don't worry about feeling like a wuss the first month or so. You're not there to compete, you're there to train. The first three or four months will give you some good gains if you stick with it and train smart. Form is more important than poundage, so stick with whatever weight you can handle smoothly. This will give you much more benefit than throwing around heavier weights.

Good luck!