Weight lifting for noobs

Frack N Cylons

Frack N Cylons

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Hey guys, I’m looking for some advice on getting back into lifting. I was pretty into it in high school and college, but that was quite some time ago. I then worked a physically active job for some time and never needed to lift.

Fast forward to me driving a computer mouse most days and now I feel like a wad of cookie dough.

I have recently gotten into running and I used the couch to 5k program to get into the swing of things. It was a solid program to start slow and avoid injury.

Is there something similar to the couch to 5k but for weights that anyone would recommend? I am not looking to go full Arnold, I just want to be better than I was yesterday and avoid injury.

Thank you!
 
Starting strength, 5x5 type, and/or linear programs are usually pretty highly recommended for newbs.
I'd recommend full body 3x a week or so, start low weight too easy actually, pick 5-10 reps, 3 or so sets, add a little weight ever session or two, when you hit a weight you can't finish the pre determined sets and reps in a session, drop back and add sets instead of weight for a session or two. There is never a time to let ego drive your lifts. Recovery is as if not more important than pounds, reps, or sets. Adding a single pound or rep is progress, being laid up is not.
 
Don’t lift with your legs. Lift with you back in quick jerking motions.


Seriously tho. Imo stick to the old school lifting books for quick gains and safer work outs.

While you can do bench press, curls, seated and upright rows, tricep extensions, military press and squats wrong they’re much easier to get right.

And they work the major muscle groups to give you overall gains more quickly.
 
One of the things I like about training strongman is the carryover to practical, everyday movements. This is a cheap ebook that covers some of the ways to train those movements in a conventional gym.

store.startingstrongman.com

How To Train Strongman In A Regular Gym

AVAILABLE NOW Do you want to train for a Strongman contest? Or, do you simply like Strongman, but not sure how to train due to a lack of equipment access? This E-book will guide you through how to structure a Strongman training program that can be done in any gym with even the most basic of...
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Supermatch said:
One of the things I like about training strongman is the carryover to practical, everyday movements. This is a cheap ebook that covers some of the ways to train those movements in a conventional gym.

store.startingstrongman.com

How To Train Strongman In A Regular Gym

AVAILABLE NOW Do you want to train for a Strongman contest? Or, do you simply like Strongman, but not sure how to train due to a lack of equipment access? This E-book will guide you through how to structure a Strongman training program that can be done in any gym with even the most basic of...
store.startingstrongman.com store.startingstrongman.com
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Agreed. Functional fitness > simply "lifting weights".

Check out Pat McNamara's combat strength training. It's about getting stronger but protecting yourself.
 
lightest weight possible until you get your form down. Perfect form will give you the best results and keep you safe from injury.

Start out by finding a gyn

Chest/Triceps
Back/biceps
Shoulders
Arms
Legs/Abs

After a while you can switch

Chest
Back
Arms
Shoulders
Legs/Abs

If you don't have 5 days a week you can budget, do a upper body day followed by a lower body day.

Stay consistent with your routine and be sure to add in at least 10-20 minutes of cardio.

Last but not least, Embrace the soreness!!
 
If you're returning I'd honestly just get form down and run a 5x5, add 5 lbs a week until you plateau with your 4th week being a deload. Figure out what works for you. I'd normally run a dup style of programing while I'd figure out my next training cycle. I've always ran give or take 3 months of high volume high rep work, then a 3 month strength cycle that tapers off till I'd test new maxes. Accessory work goes from just working muscles to something specific, say tricep extensions just to strengthen them vs reverse band bench because your failure point is near lockout. Also remember that flip flopping programs will absolutely net you zero gains, just stick to something. Also everything I told you is a massive generalization and you do need to figure out what works best for you.
 
My plan is like this
mondays-chest triceps 3 sets of 3 x 10-12 reps
…….incline/flat/decline bench (bar or dumbbell
…….triceps v bar push down, rope extension over head extensions

Tuesday’s-back biceps
Seated rows-lat pull downs-dumbell rows

Wed legs- squats-extensions-Bulgarian split squats

repeat

Sundays off

End of every session I walk for 20 on treadmill @3.5mph at 10% grade
 
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