BoxRec

Bought some weights, how should I start, and how should I progress?

Google Stronglifts 5 x 5 or Starting Strength - both great programs for beginners.

First two weeks I'd benchpress every other day. Pyramiding is probably the quickest way to increase the amount you can bp. 4-5 sets decreasing in number while increasing in weight.

Seamus wrote:First two weeks I'd benchpress every other day. Pyramiding is probably the quickest way to increase the amount you can bp. 4-5 sets decreasing in number while increasing in weight.

There's probably no need to bench every two days. Once a week is fine and would lead to the same progress.

I've found it beneficial after long layoffs. Plus, I like to bench twice a week anyway. Then again, I've never done a large number of sets.

Seamus wrote:I've found it beneficial after long layoffs. Plus, I like to bench twice a week anyway. Then again, I've never done a large number of sets.

Most bodybuilders would say its counter-productive. Smart ones only hit a muscle group once a week.

Why are you weight training? Size, strength, to look good naked or for a particular sport such as boxing?
Do some reading online or at your local library.
The most effective weight exercises worth any salt that will change youre physique AND improve sports performance:
1. Compound exercises which target 2 or three muscle groups at the same time.
2. Plyometric exercises.
3. HIIT with weights/powerbag/weighted vest.

If you isolate muscles training with the regular weight resistance machines or train individual muscle groups with your dumbells/barbell you will waste a lot of your valuable life and training time for very little reward.

Have a look on bodybuilding.com mate there is a very good 3 day a week split routine for beginners on there also videos of every exercise so you can see how to do them properly

depends what equipment you have.. but your just starting.. go for a 3 day a week routine concentrating on compounds.. like above says 5x5 is decent..

Elliot Hulse
Dan John
Paul Chek
Mark Rippetoe
Pavel Tsatsouline
Steve Cotter

Some good names to check out.

SouthpawStephen wrote:

Srebmun wrote:Google Stronglifts 5 x 5 or Starting Strength - both great programs for beginners.

Thank you for this. I have been thinking about getting back in to weights, but didn't want a long program. Me and a friend of mine just started this and am looking forward to the results. Talking about the 5 X 5 program that is. My entire body was sore after 2 days after the first workout. That is something for only three exercises.

Cool - Stronglifts is brilliant. I was a bit unsure at first as the weights were pretty low, but adding 2.5kg each session it quickly gets difficult - but starting low allows you to really get your form right.

When I started I was deadlifting 40kg and now my 1 rep max is 150kg.

80kg is pretty heavy to start with.

If you're just beginning, or just getting back in after a long time out, you wanna respect something called the ladder of progression. It's the concept that the body stops adapting to a certain level of stimulus after a while and stops improving and that some of the ways you can change the stimulus is to increase the complexity and intensity of the routine as you go.

It's a ladder because you wanna start with the simplest and least amount of resistance to get you going and systematically progress up the ladder with more complex and intense routines.

So, at the bottom of the ladder for beginners is the simple 3 alternate days a week, full body workout using the fundamental compound (multi-joint, multi-muscle) exercises which consist of squats, bench press, lat pull downs, military press, rows and crunches for 3 sets each of 8-12 reps except for the crunches which you wanna hit for about 25-50 reps per set. This will give you a bit of stamina, strength and size to work with and master the movements.

After a couple months of this, you can start adding a couple of isolation excercises for individual muscles of the body. A couple months later, you can start splitting the days between upper and lower body and add more exercises. And on and on adding more and more intense routines that you learn along the way.

Start simple, add more complexity and intensity so you don't keep getting stuck on plateau after plateau until finally, you routine will be pretty much free style with areas of concentration to keep the body guessing all the time.

boxbible wrote:If you're just beginning, or just getting back in after a long time out, you wanna respect something called the ladder of progression. It's the concept that the body stops adapting to a certain level of stimulus after a while and stops improving and that some of the ways you can change the stimulus is to increase the complexity and intensity of the routine as you go.

It's a ladder because you wanna start with the simplest and least amount of resistance to get you going and systematically progress up the ladder with more complex and intense routines.

So, at the bottom of the ladder for beginners is the simple 3 alternate days a week, full body workout using the fundamental compound (multi-joint, multi-muscle) exercises which consist of squats, bench press, lat pull downs, military press, rows and crunches for 3 sets each of 8-12 reps except for the crunches which you wanna hit for about 25-50 reps per set. This will give you a bit of stamina, strength and size to work with and master the movements.

After a couple months of this, you can start adding a couple of isolation excercises for individual muscles of the body. A couple months later, you can start splitting the days between upper and lower body and add more exercises. And on and on adding more and more intense routines that you learn along the way.

Start simple, add more complexity and intensity so you don't keep getting stuck on plateau after plateau until finally, you routine will be pretty much free style with areas of concentration to keep the body guessing all the time.

Well done it is a great programme.

But hmmm... 7lbs of lean muscle in a month isn't possible surely???

Bench squat deadlift military.press. plus accessory..exercises all the above.once a week.