Beginner weights

Ridoutlr

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I am 32 and have finally decided to give myself a kick up the arse and try to get into shape.

I have picked up a bench and some weights and i am looking for some advice, tips or routine for a complete beginner.

I know a lot comes down to a balanced diet and ive recently started doing some light cardio work.

Thanks
 
Start low, don't push yourself too hard or you might end up packing it in.

Gradually increase your resistance.

Don't forget the squats, and dead lifts.

Diet is 80% of any program you undertake especially losing weight. Without a good diet it won't work.
 
Micks right start low and to start with aim for 3 sets and 8-10 reps of each exercise. If you exceed 10 reps then you really should be stepping up to the next weight.

Eat some carbs rice meals are popular in the day before your training and then lean protein meals after. Boiled Chicken meals as an example. Lot of info on google regarding diet.

If you unsure what exercises you should develope into your train ing plan free weights wise then take a look here.

Dumbbell Exercises | Complete Guide to Dumbbell Exercises

And

Dumbbell Exercises & Dumbbell Workouts

Pay attention to technique in those videos technique really is king.

And never skip leg day as Mick says.

When you have got your workout plan sorted on a daily basis and have the right technique try not bothering counting reps go to fail every set.

Train hard eat lean go heavy or go home :proud:
 
You need to get yourself into routine and get used to the gym, bedroom, wherever.

Then once your a little way down the line you need to go hard or go home.

What's the point of doing the bare minimum, or just enough.

If you want muscle gains you need to push that extra rep out and feel the burn lol.

But you need to know your limits; over do it and you might get an injury that forces you out of the gym!

Fine lines lol
 
I've been doing this for years mate and we all get those wee injuries but training light never built a muscle . It is a fine line I've torn my bicep damaged my rotary cuff and did my caff it's part of the course . Best advice I could give any newbie is her a good training partner to push you to your limits . Lift heavy one heavy lift is worth 10 light lifts . Light for tinning heavy for building and eat clean that's so important
 
I've been doing this for years mate and we all get those wee injuries but training light never built a muscle . It is a fine line I've torn my bicep damaged my rotary cuff and did my caff it's part of the course . Best advice I could give any newbie is her a good training partner to push you to your limits . Lift heavy one heavy lift is worth 10 light lifts . Light for tinning heavy for building and eat clean that's so important
100% agree...

But be really careful going heavy..

I partially tore my supraspinatus tendon going heavy. Months of physiotherapy & hospital appointments, no surgery though thankfully.

Sadly, I've not been to the gym since. [emoji20]

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100% agree...

But be really careful going heavy..

I partially tore my supraspinatus tendon going heavy. Months of physiotherapy & hospital appointments, no surgery though thankfully.

Sadly, I've not been to the gym since. [emoji20]

Sent from my SM-G920F using Tapatalk
Sorry to hear that mate . That's one of the cuff muscles and is a bast@rd to fix physo didn't work great for me . Time and light workouts for 3 months still get niggles . Stick in there mate it will get better but get back to the gym just ASAP mate do legs cardio anything that keeps you in there once you leave for a while it's twice as hard to get back to it mate good luck
 
Before going heavy train light/moderate but most importantly get your technique right!!

Doesn't matter how heavy you lift if your technique is off you will not get the gains you want and more importantly you WILL injure yourself.

Mix up your routine, dont let your body get used to what your doing. I train 1 to two major muscle groups per session for an hour then finish up with cardio but thats just preference. Make sure when you are training you mix it up just right ie Back and Bi's - Chest and Tri's etc, the reason being if you do it the other way round you will have exhausted a muscle group that you rely on for training the second before you start. Dont follow the same routine mix up your sets and keep shocking your body to allow growth :)

Best of luck :)
 
In addition -

Low rep max weight = building size
high rep low weight = definition / toning

Anyone who tells your doing high intensity light weight training is pointless hasn't got a clue, if you want to get shredded its going to be a small part of your training programme :)
 
Cant beat a good beasting on arms, I like to finish off with some 21's to get a nice pump then have a little sit off in the steam room :D
 
Lol I know exactly what you mean, Leg day is a drag of a workout I get a bit bored but needs must, yeah 21's can be gruesome had a severe case of doms after not training for a while after a shoulder tear then hitting it too hard thanks to them, total school boy error on my behalf lol :D

Curl bar on incline bench thats oldskool right there man, hits my forearm hard :)
 
Lol I know exactly what you mean, Leg day is a drag of a workout I get a bit bored but needs must, yeah 21's can be gruesome had a severe case of doms after not training for a while after a shoulder tear then hitting it too hard thanks to them, total school boy error on my behalf lol :D

Curl bar on incline bench thats oldskool right there man, hits my forearm hard :)
I am old skool mate I'm hitting 50 . I wear big baggy t shirts people think your fat untill I put my nice fitted ones on . You know the kind we all have them lol posing ones .
 
I know exactly the ones you mean :)

50's the new 30 mate, especially if you look after yourself :)
 
I'm going to start some type of routine on the morning but motivation is an issue for me any tips on that

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