What is weightlifting?
Q: I just want to get healthy, not turn into a big-muscled dude.
Lifting weights will aid you in ANY goal: losing weight (raises resting metabolic rate and you don't look like a heap of skin after you lose major weight), gaining weight (combined with proper diet, lifting heavy compound lifts frequently will make you grow), or maintaining weight (weight lifting can be tailored to those not wishing to gain any weight, but still wishing to maintain or increase strength).
Do not be afraid of lifting weights. Your muscles will not get magically huge overnight. Muscle does not grow "leaner" or "bulkier": it just grows. You cannot tone muscles by training, e.g. making abs magically appear by "spot" targeting with abdominal crunches. Toning is done in the kitchen, controlling your diet so that your body will have less bodyfat - which will make your muscles more defined.
See Post 2 for diet&nutritional information.
Q: I don't want to go to the gym, it's full of meatheads who'll laugh at me
Contrary to popular belief, most gym are not populated by Biff from Back to the Future. Hordes of meatheads will not try to descend on you and try to bully you. In fact, many gyms have a supportive and positive atmosphere. One of the biggest issues that too many people will try to give you advice in the gym.
However, if someone does get in your face, please bear in mind that you are a paying member of this gym and should able to take full advantage of all the equipment on site.
Q: Can't I just do [Insert routine&advice from Men's Health or a buddy]?
A few things to go over here and the first that there is no perfect routine. It doesn't exist. Everyone has different goals, different bodies, and thus different needs. What works for your buddy might work for him, and what's prescribed in Men's Health might work for some people, but the routines and programs we've gathered in this thread has the best chance of working for most people starting out - so if you really want to progress, you really should stick to them.
Equipment
- Water bottle-This is mandatory, don't even question it. You need to stay hydrated at the gym, and if you show up without one you better go buy an overpriced one at the gym.
- Chalk-Chalk is going to be your second best friend in the gym. I consider it to be an equalizer--it returns your hands to a dry, fresh state. Crucial for ANY heavy or grip intensive lifts--even the bench press and squat, at heavy weights. You don't need much, and it only belongs on your hands and the bar. A requirement for heavy deadlifts and pulls
- Gloves-Unnecessary. Gloves are only an aesthetic choice for those who don't want calluses. Can "improve" your grip but you won't be helping your grip; in addition, it adds another layer between your grip and the bar.
- Belt-Belts are meant to increase the support of your core through increasing your intrabdominal pressure. This is why the belts that taper in the front are quite perplexing--you WANT the pressure on your abdominal wall. Get a belt that is the same width all the way around. I only recommend using a belt on your heaviest sets, and only if you need to--they can impair your ability to increase your core strength if you become reliant on them.
- Shoes-Weightlifting shoes are very important. You should not lift in running or crosstraining shoes, as the compressable heels/soles are terrible for weight lifting and do not allow consistent force production. Get something with a solid, flat sole (Chuck Taylors are great), or a dedicated weightlifting shoe.
- Straps-Straps can be incredibly useful in assistance exercises and when your grip is already fatigued. Do NOT become reliant on them. I used them for heavy power shrugs, which is more than my max deadlift. Very useful in ballistic movements, as well.
- Foam roller/Tennis balls - Use the tennis balls and/or foam roll to roll out any kinks in your muscles. Simply lay on the tennis ball/foam roller, and move it back and up.
What program to pick (Beginner's programs)
If you are reading this for the first time, you are a beginner. And if you're a beginner, you
should get started with a program which will ensure maximum gains and excellent form.
Stick with the program, it's tried and true, don't switch out things without asking more experienced Gaffers if it might work (in the event you got a particular injury you're aware of, for an example).
Like with starting any fitness routine, you are responsible for your own health and advised to seek out a physician before you start for a health check-up.
Full Body
I recommend this one to all beginners, but furthermore, I recommend purchasing
Starting Strength. A good guide on that program can be found
here. It is one of the single greatest training resources out today. It combines science AND practice, and uses concepts that have been put into work with athletes since the 70's to help novices gained muscular bodyweight and increase strength.
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired
This routine will get you great gains, provided you are eating well. Your diet will dictate your gains, unless you just gain mass easily (fuck you). The only change that I can recommend is reducing the deadlift to a once-a-week lift once it plateaus or affects your recovery.
Alternate Full Body
Adapted from the book
Practical Programming.
Monday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Chin-ups - 3 sets to failure
Wednesday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Deadlift - 1 set of 5
Friday
Squat - 3 sets of 5
Bench Press/Press - 3 sets of 5
Pull-ups - 3 sets to failure
The bench press and the press are alternated every workout. Pull-ups are done with hands facing away from you, chin-ups with hands facing towards you.
For both programs once all sets are completed with no failed reps, add weight for the following workout (5lbs for press movements, 10lbs for lower body movements). When you start missing reps 2-3 workouts in a row, reset the weight about 10% on that movement only and continue to add weight as before. If smaller weight jumps are desired or required, do so with 2.5lbs and 5lbs jumps for upper and lower body movements, respectively. When linear progress in weight from workout to workout is exhausted (3 full resets for each movement) consider an upper/lower split or an intermediate program.
Upper/Lower Split
Really, the only type of split I endorse. This can be for someone who wants to try something new (DO THE FULL BODY ROUTINE FOR A FEW MONTHS FIRST), or has sport-specific concerns, or wants to plug in a lot of cardio (which they can do on the upper body days).
Workout A
Bench Press - 3 sets of 5
Bent Rows - 3 sets of 5
Overhead Press - 3-4 sets of 8
Barbell Curls - 3-4 sets of 8
(Cardio)
Workout B
Squats - 3 sets of 5
Power Cleans - 5 sets of 3
Deadlifts - 1-2 sets of 5
Dumbbell or Barbell Step Ups - 3 sets of 8
Alternate workouts A and B every other workout on three nonconsecutive days a week (i.e. Mon:A, Wed:B, Fri:A, Mon:B, Wed:A, etc)
Other Beginner Workouts
Mobility&Stretching
Warming up and stretching prior and post your various lifts is essential to maintain mobility and avoid getting injured. With the main compound lifts, simply perform the lift with just the barbell, one whole set if you so have to, until your joints & muscles have warmed up and are ready for the actual lifts.
Afterwards, do make use of foam rollers/tennis balls to give your muscles a deep tissue massage, and perform stretching.
For all the stretch-agnostics out there, here's a link of all the major stretching movements out there that you should make use of in combination of foam roller/tennis ball usage:
BB stretch compendium
Requesting GAF's Help
READ THE ENTIRE OP FIRST BEFORE REQUESTING HELP
If you are going to request a routine or advice on a routine, please READ THE ENTIRE OP and then use this template if you don't know which beginner's program to pick, or got any other questions:
- Age:
- Height:
- Weight:
- Goal:
- Current Training Schedule:
- Current Training Equipment Available:
- Comments:
Wait, there's more!
If you've come this far, you might as well continue onto Post 2 (Nutrition) and Post 3 (Exercise instructions, In-depth information, Extra mobility information) to ensure you get the most out of your new routine.
, I think they make a good 15%-20% of the whole thread
