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by Sigma6 on October 3rd, 2003

Sigma6

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What's a suggested beginner weight routine?

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  • by Sigma6 on October 3rd, 2003

    Sigma6

    Beginners, as well as advanced, should stick to the basic exercises. Basic is not meant as -beginner- but as an exercise that uses a lot of muscles. Rest is very important. During the actual weight training the muscle is broken down, it grows/rebuilds while it's resting, usually taking 48-96 hours. So a program should also have "days off". A beginner should also exercise the whole body. Beginners also need to find the correct weight to use. Generally the weight should be heavy enough so you can do 10 reps, with the last couple being pretty tough. If you can do 11 then raise the weight slightly. You should keep a log and write down the sets and poundages you used. Slowly up the weight when you can do at least 10 reps (work set). Don't get all wrapped up in how much weight you can do. Focus on good form and think about that muscle doing the work. Weight and strength will come with time. Okay, here's a basic beginner exercise program, it is by no means "THE" only program, it's just meant as a guideline:

    Done every other day, then 2 days off. (typically M-W-F, weekend off)
    Warm-up: 5-10 minutes
    Squats: 2 sets of progressive warm-ups. 1 work set
    Deadlifts: 2 sets of progressive warm-ups. 1 work set
    Bench Press: 2 sets of progressive warm-ups. 1 work set
    Pull-ups/downs: 2 sets of progressive warm-ups. 1 work set
    Abs
    Cool down & stretching: 5-10 minutes.

    All of this should take < 60 minutes. The log book may look something like this, the weights are just made up (YMMV):

    Date: 9/30/94
    Squats: 100x10 (thats 100 pounds for 10 reps)
    Deadlifts: 50x10
    Bench: 45x10
    Pull downs: 40x10
    Abs: 10 crunches

    After 1 month of this you should add another set to your work out. The log may look something like this:

    Date: 10/30/94
    Squats: 130x10 130x10
    Deadlifts: 65x10 65x10
    Bench: 45x10 60x10
    Pull downs: 40x10 60x10
    Abs: 20 crunches

    After 1 month of this (month 3) you may add another set to your work out and stay with this for 3 months then take a week off and add exercises as needed. The idea is to slowly add weight(1-5 lbs) per week and do the same number of reps as you did before. If you can't do that weight then try it again next week. If you still can't do it the next week, then you've hit a temporary plateau.

    http://www.faqs.org/faqs/misc-fitness/part1/

    Comments

    • Adjust your exercise to a Weight Lifting for Beginners
      For beginners there is a great method in which they can keep up with how much weight and exercise they are supposed to do, and it is specially important that these people learn about using a weight lifting chart, and if you are about to get into these kind of exercises, then you should give a look to a weight lifting chart, it is an easy and organized way in which you can arrange your exercising schedule and get the best results from each and every one of your work outs.

      weightlifting

      by weightlifting on March 10th, 2009

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