Introduction
Welcome to the thread!
You might wonder what exactly this thread is about considering it's relatively vague thread title, and you shall have your answer:
Getting fit by lifting weights in order for your muscles to grow.
The big follow-up question to that is a simple why?
Well, I have the answer.
First of all, lets face it: Putting everything else aside, life is EASIER when youre strong. Carrying groceries? One trip. Children to carry? No problem. Car stuck in the snow? Push it out with ease.
Plus, whether youre 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.
Lifting has been shown to halt and even reverse sarcopenia the reduction of skeletal muscle that occurs as we get older - which helps us stay independent (and out of a nursing home) and live longer. But the health benefits of lifting are much more immediate than that. Just purely physically, weight lifting will build you a stronger heart, reduce your resting blood pressure, improve blood flow, halt muscle loss, help control blood sugar, improve cholesterol levels, and improve your balance and coordination.
There's also a whole slew of cognitive benefits, such as a good session in the gym reducing your stress levels and just overall improve your mood.
Finally, and this is probably a major reason for many folks, it makes you look good
So let's kick things off by taking a look at a couple of common misconceptions and questions that have arisen due to various weight lifting myths:
Q: I just want to get healthy, not turn into a big-muscled dude.
As I've stated in the previous paragraph, lifting weights will make you healthier, and you really don't have to worry about your muscles getting magically huge overnight.
You have to work out for months to years at a time to reach just the muscle mass required for what most individuals consider a "big-muscled dude"
Q: If I do enough crunches, will I get a six-pack?
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. If your gym doesn't allow for regular chalk because of the mess, liquid chalk is an alternative and it is easy to make by yourself.
- 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. Callus development can be minimized by properly gripping the equipment or barbell and moisturizing your hand outside of the gym.
- Belt-Belts are meant to increase the support of your core through increasing your intra-abdominal 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. Feel free to read Greg Nuckols' article about the use of belts to develop your own opinion.
- 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/Lacrosse 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. A lacrosse ball is a good replacement for the tennis ball when the tennis ball doesn't do much for you anymore.
- Resistance Bands- Resistance bands are useful for helping you warm-up and allowing you to do mobility exercises. They can also be used for additional resistance in barbell lifts.
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 (Crunches on decline bench, Side bends with heavy weight, Hanging Leg Raises, Ab roll wheel are a few suggestions)
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 (Barbell or Dumbbell Curls, Lying Tricep Extension, Dips, Cable Pulldown are a few suggestions)
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 is CanditoTrainingHQ's Candito Linear Program.
Other Beginner Workouts
- Starting Strength by Mark Rippetoe
- Strong Lifts 5x5
- Phraks Greyskull Linear Progression Variant
- Greyskull Linear Progression by John Scheaffer
- Westside for Skinny Bastards by Joe DeFranco
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/resistance band usage:
BodyBuilding.com Stretch Compendium
Stretches and core work for back problems from FitGAF member, SeanR1221.
My personal general mobility and stretches YouTube video compilation list for this community (scroll down to the bottom in the Evernote link).
MobilityWOD
Joe DeFranco's "Limber 11" to improve flexibility and decrease lower back pain.
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:
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.