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OfflineTitus_Pullo


Registered: 01/23/10
Posts: 461
Last seen: 8 years, 3 months
New to lifting weights? Read. * 2
    #21234973 - 02/06/15 12:07 PM (9 years, 3 months ago)

Please read the following webpage for BASIC information on improving your fitness.

http://www.liamrosen.com/fitness.html

Beginner weightlifting programs typically involve a low amount of sets and reps. This is so you will be able to lift heavier weights, which is ultimately the only way to get stronger. The best beginner programs listed in the above website include starting strength, and stronglifts. These are 3x5 and 5x5 routines that start light, but progress in a linear manner. If you can't squat 300lbs at least once then you should follow these beginner programs. Typically these beginner programs are only done for 12-16 weeks. Stronglifts for example will start you off with just the bar (45lbs/20kg) for most exercises so there is no need to be intimidated by barbell weights. In addition to the barbell movements you also preform dips and chin/pullups in this routines to develop better arm strength. Some movements will stall faster than others. Overhead Press is typically the first movement to stall.

I am making this thread because I see a lot of people here without direction, or the necessary knowledge to direct themselves. I do not claim to be an expert, and this is why I follow routines myself (5/3/1 with olympic lifting accessories). It is almost always best to follow a routine to the letter. If you want to add anything to them, add cardio. Run/swim/bike/row AFTER the weightlifting is over.

I hope this helps some people out there.

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InvisiblemagicMerlin
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Registered: 01/26/12
Posts: 617
Loc: Toronto
Re: New to lifting weights? Read. [Re: Titus_Pullo]
    #21251514 - 02/10/15 12:10 AM (9 years, 3 months ago)


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OfflinePDU
travel kid vs.amerika
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Re: New to lifting weights? Read. [Re: magicMerlin]
    #21291261 - 02/17/15 10:51 PM (9 years, 2 months ago)

Thanks for the post - I found the link useful.

Started starting strength today.


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InvisibleThe Doobie Dude


Registered: 04/28/13
Posts: 13,498
Re: New to lifting weights? Read. [Re: PDU]
    #21291513 - 02/18/15 12:48 AM (9 years, 2 months ago)

I'm no expert but shouldent new people learn proper form and what feels best for them before jumping into heavy weights????  This just sounds dangerous!  Free weights are your friends 4 sets of 10 is my method and it has worked beautifully thus far.


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"There are a million reasons to drink and one just popped into my head.  If a man can't drink when he's living how the Hell can he drink when he's dead?" - Irish Limerick
I PLURed once because it was PLUR or die. - D.M.T.

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InvisiblemagicMerlin
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Registered: 01/26/12
Posts: 617
Loc: Toronto
Re: New to lifting weights? Read. [Re: The Doobie Dude]
    #21291546 - 02/18/15 01:02 AM (9 years, 2 months ago)

Quote:

The Doobie Dude said:
I'm no expert but shouldent new people learn proper form and what feels best for them before jumping into heavy weights????  This just sounds dangerous!  Free weights are your friends 4 sets of 10 is my method and it has worked beautifully thus far.




Use what is comfortable for you in your rep range and work at improving it every workout (if you're a beginner). When you are beginning you have a lot of immediate growth potential as well as increased CNS response; aka Noob Gains.

The popular beginner strength programs like Stronglifts, Starting Strength, Ice Cream Fitness, and Greyskull LP are all based around 3 to 5 sets of 5 reps. If I was on the right computer I would be able to pull the right links to source the claim that this is about the optimal rep range for muscle growth at this level of training.

Also, eating and nutrition play a big role in your ability to lift weights and improve at a linear pace. I've definitely stalled in strength programs simply because I wasn't eating at a high enough caloric surplus.

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OfflinePDU
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Re: New to lifting weights? Read. [Re: magicMerlin]
    #21292749 - 02/18/15 09:48 AM (9 years, 2 months ago)

Sets of 10 is too much IMO.

I used to deadlift alot and maxed out 1RM at 365lbs while weighing roughly 165-170 (therefore > 2x bodyweight.) - At about 330lbs (90% of max) any more than 3 reps would be too be taxing on the CNS. You simply couldn't do any more. When doing heavy work I would feel wobbly and mentally exhausted, totally fried brain and body.

In my case, the only way I could perform 4 sets of 10 regularly is if I was lifting perhaps 40-50% of my 1RM. More/longer sets provides an opportunity to express bad form, when one struggles with weight towards the end.


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InvisibleThe Doobie Dude


Registered: 04/28/13
Posts: 13,498
Re: New to lifting weights? Read. [Re: PDU]
    #21292782 - 02/18/15 10:01 AM (9 years, 2 months ago)

4 sets of 10 is working just fine for me.  My gym rat buddies have said that I've made progress 2x as fast as they did.  Maybe it's genes maybe I just have the form down.


--------------------

"There are a million reasons to drink and one just popped into my head.  If a man can't drink when he's living how the Hell can he drink when he's dead?" - Irish Limerick
I PLURed once because it was PLUR or die. - D.M.T.

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OfflineMescalean
Burke is love, burke is life.


Registered: 01/18/12
Posts: 6,755
Last seen: 7 years, 2 months
Re: New to lifting weights? Read. [Re: PDU]
    #21292784 - 02/18/15 10:02 AM (9 years, 2 months ago)

Quote:

PDU said:
Sets of 10 is too much IMO.

I used to deadlift alot and maxed out 1RM at 365lbs while weighing roughly 165-170 (therefore > 2x bodyweight.) - At about 330lbs (90% of max) any more than 3 reps would be too be taxing on the CNS. You simply couldn't do any more. When doing heavy work I would feel wobbly and mentally exhausted, totally fried brain and body.

In my case, the only way I could perform 4 sets of 10 regularly is if I was lifting perhaps 40-50% of my 1RM. More/longer sets provides an opportunity to express bad form, when one struggles with weight towards the end.




Pretty sure hes training for hypertrophy man. Can't remember the exact percentage as its early and I do not have my "bible" (program book i make shit up in) but 70ish percent is the norm i think for sets of 10-8 which stims the mtor pathway. If he's trying to look good naked He's doing exactly what he should be doing.


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FREE BURKE

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InvisibleThe Doobie Dude


Registered: 04/28/13
Posts: 13,498
Re: New to lifting weights? Read. [Re: Mescalean]
    #21292803 - 02/18/15 10:06 AM (9 years, 2 months ago)

Quote:

Mescalean said:
If he's trying to look good naked He's doing exactly what he should be doing.



You nailed it on the fucking head :raisemyglass:


--------------------

"There are a million reasons to drink and one just popped into my head.  If a man can't drink when he's living how the Hell can he drink when he's dead?" - Irish Limerick
I PLURed once because it was PLUR or die. - D.M.T.

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OfflinePDU
travel kid vs.amerika
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Re: New to lifting weights? Read. [Re: The Doobie Dude]
    #21293151 - 02/18/15 11:31 AM (9 years, 2 months ago)

Alright, fair enough. No argument.


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InvisiblemagicMerlin
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Registered: 01/26/12
Posts: 617
Loc: Toronto
Re: New to lifting weights? Read. [Re: PDU]
    #21295671 - 02/18/15 08:45 PM (9 years, 2 months ago)

Hypertrophy is useless without a base. I can do 100 reps with just the bar but it's not going to make me any stronger or bigger. It's going to increase my endurance and ability to perform that exercise over and over and over again.

Thats why 9 times out of 10 a beginner is going to be recommended a strength program to build a base with in the next year or so.

Hypertrophy is great at the right time but if you aren't improving workout to workout at a beginner level than you need to evaluate your programming.  A lot of people run a strength program until they can bench their bodyweight, squat 1.5x their bodyweight, and deadlift 2x their bodyweight.

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InvisibleThe Doobie Dude


Registered: 04/28/13
Posts: 13,498
Re: New to lifting weights? Read. [Re: magicMerlin]
    #21295686 - 02/18/15 08:47 PM (9 years, 2 months ago)

Struggling with and always pushing myself to at max being able to get 38-39 of the 40 reps I shoot for with weight is anything but pointless and doing 100 reps of the bar.


--------------------

"There are a million reasons to drink and one just popped into my head.  If a man can't drink when he's living how the Hell can he drink when he's dead?" - Irish Limerick
I PLURed once because it was PLUR or die. - D.M.T.

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InvisiblemagicMerlin
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Registered: 01/26/12
Posts: 617
Loc: Toronto
Re: New to lifting weights? Read. [Re: The Doobie Dude]
    #21295693 - 02/18/15 08:49 PM (9 years, 2 months ago)

Quote:

The Doobie Dude said:
Struggling with and always pushing myself to at max being able to get 38-39 of the 40 reps I shoot for with weight is anything but pointless and doing 100 reps of the bar.




I'm not sure what you meant to say there.

What in the world do you do in sets of 40?

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InvisibleThe Doobie Dude


Registered: 04/28/13
Posts: 13,498
Re: New to lifting weights? Read. [Re: magicMerlin]
    #21295708 - 02/18/15 08:52 PM (9 years, 2 months ago)

If im shooting for 4 sets of 10 i will lift something in total 40 times.  I use weight that I can only lift about 38 times so I know I really burned my muscles out and used the higher side of the weight. 

Shoulder press free weights I can crush out about 38-39 50lb each hand shoulder press when I go over to about 42 or so I'll jump up to 55lb


--------------------

"There are a million reasons to drink and one just popped into my head.  If a man can't drink when he's living how the Hell can he drink when he's dead?" - Irish Limerick
I PLURed once because it was PLUR or die. - D.M.T.

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OfflinePDU
travel kid vs.amerika
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Re: New to lifting weights? Read. [Re: The Doobie Dude]
    #21296340 - 02/18/15 11:04 PM (9 years, 2 months ago)

Any advice on incorporating cycling with starting strength?

Like i said, I started SS yesterday and today had reasonable DOMS in my thighs, but decided to go ahead with 1.5 hour trainer ride anyways. Backed off the intensity 10 or 15%, but it was still pretty difficult - although surprisingly do-able considering how sore my legs felt beforehand.

I actually suspect that riding at a more relaxed intensity than i've been riding at, will help me "spin out" the tension in my muscles from squats/deadlifts. However, part of me makes me wonder if I am just being optimistic, since i haven't lifted any heavy weights yet.

Basically I am just concerned that riding 4x week and lifting 3x a week will leave no time for recovery. Is this valid, or do the two exercises complement each other?


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InvisibleThe Doobie Dude


Registered: 04/28/13
Posts: 13,498
Re: New to lifting weights? Read. [Re: PDU]
    #21297151 - 02/19/15 06:50 AM (9 years, 2 months ago)

5 days lifting 2 days rest is optimal


--------------------

"There are a million reasons to drink and one just popped into my head.  If a man can't drink when he's living how the Hell can he drink when he's dead?" - Irish Limerick
I PLURed once because it was PLUR or die. - D.M.T.

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InvisiblemagicMerlin
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Registered: 01/26/12
Posts: 617
Loc: Toronto
Re: New to lifting weights? Read. [Re: PDU]
    #21297744 - 02/19/15 09:21 AM (9 years, 2 months ago)

Quote:

PDU said:

Basically I am just concerned that riding 4x week and lifting 3x a week will leave no time for recovery. Is this valid, or do the two exercises complement each other?




When you are lifting 3x a week for strength you want to be putting all the energy you can into your big lifts. That means at the end of the workout you shouldn't even want to think about accessory lifts let alone going up a flight of stairs. DOMs are normal for a while, just make sure to stretch and/or foam roll.

You certainly can lift and cycle though, you'll just need to up your calories. Also don't cycle before heavy lifting. Can I ask what your fitness goals are?

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InvisibletheRAPeutic
Hueman
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Registered: 07/22/13
Posts: 8,702
Re: New to lifting weights? Read. [Re: PDU]
    #21297815 - 02/19/15 09:34 AM (9 years, 2 months ago)

Lift in the morning and cycle in the evening

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OfflinePDU
travel kid vs.amerika
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Re: New to lifting weights? Read. [Re: magicMerlin]
    #21298106 - 02/19/15 10:32 AM (9 years, 2 months ago)

Quote:

magicMerlin said:
Can I ask what your fitness goals are?




I don't have defined fitness goals in the short term other than:

  • Build some upper body mass in shoulders/back/chest
  • Maintain/improve on the bike WRT aerobic fitness, strength and endurance.


I have a natural inclination for endurance sports and would also like to improve in both running and swimming and move towards doing triathalons and ultra events aswell as trail running. However, all of these are vague goals at best. My lifestyle is pretty up in the air, and I have yet to commit to a long term training plan in order to reach any substantial endurance goals. At best, depending on my work situation over the summer, I will be able to commit to some shorter Triathalons (which I already have the fitness for) and maybe a fall marathon. If I do get to train for a Marathon over summer break I would like to reach for sub 3:50.

Anyways....

I figure I'll lift in the mornings and cycle on the days in between. Due to school workload/fatigue levels/stress levels I will occasionally miss cycling workouts, but probably average 3x/week.

This week I started up a new cycling program which will run for 8 weeks, after which I will probably stop a structured cycling program and just ride outside a couple times a week. Most likely I will be working in the summer and should be able to focus on lifting and maybe riding/running recreationally outside, but likely without a structured program.

With regards to yesterdays ride: I woke up last night and my hamstrings felt really sore, but this morning I feel good. A slight soreness - but not too bad. I will be ready to lift again today.

** FYI - this is indoor, on a trainer interval training, with progressive resistance added to most workouts in other words, a fair bit more difficult than riding outside.


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OfflinePDU
travel kid vs.amerika
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Re: New to lifting weights? Read. [Re: PDU]
    #21377760 - 03/08/15 11:12 AM (9 years, 2 months ago)

I am actually surprised - feel basically no day to day DOMS, and only occasional fatigue (which i suspect is due to long school days, poor sleep, or dietary habits).

Anyways - I have a question. I continue to do starting strength every second day, but maxed out really quick on most of the lifts, Squats is really the only one I can continue adding to. I probably started out too heavy.

Here's where I am at:

  • squatting 140lbs right now and can continue to add 5lbs per workout. I am in no rush, and this small progressive resistance works for me.

  • Deadlift I am at 240lbs, and could probably lift more but am pretty good with this for awhile - my plates/bar suck and deads are kind of a pain in the ass until i get some better clamps or something.

  • Rows - I haven't found a sweet spot, but feel comfortable with these and can probably relatively easily start at 80-90lbs and add 5lbs per workout.

  • However - Bench I can max out at 120lbs but often can't even manage 3x5 at that weight. Military press is the same but at 80lbs.


I am unable to add more weight, and am unlikely to be able to complete full sets with good forms at these weights (Bench and MP).... How should I back off, and what should my plan be to get that base of upper body strength? Should i just keep pushing the heaviest weight I can manage and add 5lbs when I can - not worry about adding weight every workout if it doesnt feel right, or back the weight down and modify the reps/sets... or something different all together?

Help


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