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HIM
Lifting How to Start
So, I went from like 230 to 170's from March to October. I'm at a desired weight but at the moment im just skinny fat.
I run like an Hour everyday and I want to tone the body. Anyone know a sure fire way to start. I don't want to add bulk I just want to tone it and get a 6 pack if possible. I'm 6'3 and Black btw if that mattered.
I've never lifted. I tried doing it when I was losing weight but the amount of cardio I was doing made it impossible for me to do without feeling light headed.
Tips are welcome especially for a newbie.
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NBA sixth man of the year
Re: Lifting How to Start
Originally Posted by !@#$%Vectors!@#
So, I went from like 230 to 170's from March to October. I'm at a desired weight but at the moment im just skinny fat.
I run like an Hour everyday and I want to tone the body. Anyone know a sure fire way to start. I don't want to add bulk I just want to tone it and get a 6 pack if possible. I'm 6'3 and Black btw if that mattered.
I've never lifted. I tried doing it when I was losing weight but the amount of cardio I was doing made it impossible for me to do without feeling light headed.
Tips are welcome especially for a newbie.
Not eating/drinking enough.
Do lots of body weight exercises. More weight you lift is more weight you gain.
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HIM
Re: Lifting How to Start
Originally Posted by KyrieTheFuture
Not eating/drinking enough.
Do lots of body weight exercises. More weight you lift is more weight you gain.
how many calories should I be consuming? I burn like 800 from my cardio.
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Re: Lifting How to Start
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HIM
Re: Lifting How to Start
Originally Posted by outbreak
so many guides. which to follow and shit.
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NBA lottery pick
Re: Lifting How to Start
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Good place to start...I'll also propose a variation of that workout above, based off what I did when I didn't have the setup to squat. I opted to do deficit dead lifts 3 days a week, doing a 5x5....I don't recommend that, but every other week maybe switch it to this
Monday
3x5 Deadlift
5x10 Dumbbell Lunges
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 deadlift deficit
3x5 Press / Bench Press (Alternating)
Friday
3x5 Deadlift
3x5 Bench Press / Press (Alternating)
1x5 Squat
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Also give this a read
http://stronglifts.com/5x5/#Summary_...onglifts_52155
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HIM
Re: Lifting How to Start
Originally Posted by jongib369
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Good place to start...I'll also propose a variation of that workout above, based off what I did when I didn't have the setup to squat. I opted to do deficit dead lifts 3 days a week, doing a 5x5....I don't recommend that, but every other week maybe switch it to this
Monday
3x5 Deadlift
5x10 Dumbbell Lunges
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 deadlift deficit
3x5 Press / Bench Press (Alternating)
Friday
3x5 Deadlift
3x5 Bench Press / Press (Alternating)
1x5 Squat
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Also give this a read
http://stronglifts.com/5x5/#Summary_...onglifts_52155
Honest little secret. I don't think I can even do a pullup.
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Re: Lifting How to Start
As Kyrie said begin with calisthenics and then integrate deadlift and bench and press and heavy leg press. Assisted pull ups and rows.
You must be careful with squats and perfect the form.
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Re: Lifting How to Start
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Serious playground baller
Re: Lifting How to Start
oh god no, dont listen to the dweeb parroting rippetoe. every guy i've seen doing rippetoe type workouts is some fat looking dweeb whos never played a sport in their life. these phags also take like 10 minutes to rest between sets because their autistic about the actual weight lifted. unless u actually want to compete in powerlifting down the road, dont fukn do that.
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NBA lottery pick
Re: Lifting How to Start
Originally Posted by HeatFanSince88
oh god no, dont listen to the dweeb parroting rippetoe. every guy i've seen doing rippetoe type workouts is some fat looking dweeb whos never played a sport in their life. these phags also take like 10 minutes to rest between sets because their autistic about the actual weight lifted. unless u actually want to compete in powerlifting down the road, dont fukn do that.
OP, don't bother listening to this moron.
Weighed 175 in the pic, and it was a month before I got my deadlift to 350. I started out with no posterior chain, and chicken legs coming off a sternum fracture that put me out of any physical activity for a loooong time.Will you see this type of progress? Maybe not, I went from untrained to between intermediate and advanced in 4 months...But if your goal is to get stronger, and you eat right while doing this it WILL happen.
I was imbalanced in the pic above because of not being able to follow the routine to a T, but a LOT of people follow and have success with this program. It's NOT just for people wanting to compete in power lifting. Warm up properly, look up proper form and ask someone to monitor it for you, and take your time adding weight. My goal is to deadlift 500-600 one day, but I always focus on form first. Lifting with my ego is what caused me to fracture my sternum years ago, and get a slight tear in my rotator cuff a month ago. Don't be like me
"How To" Deadlift
Deadlift Set-up and Body Shape
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XXL
Re: Lifting How to Start
depends on your goals
my general advice
center your workouts around compound movements
supplement machine and isolation work with that
pause rep pretty much everything
try and do 2x more posterior chain work than anterior
depending on your training frequency/intensity and volume... general rule of thumb, hit a muscle group atleast twice a week
Here's an even more simplified guide
Do 100 total reps per week of combined squat and deadlift variations with a minimum load of 75% 1RM (squats, front squats, lunges, deadlifts, rack pulls, stiff legged deadlifts etc.). Follow any split you want as long as you get the 100 required reps in per week.*
Do at least 100 reps per week of total compound press variations (benches, shoulder presses, incline presses, dumbbell presses etc.)
Do at least 100 reps per week of total compound pull variations (pullups, bent rows, t-bar row, one arm dumbbell row etc.).
progressive overload
generally stay in the 5-10 rep range, so manipulate weight and rep volume to achieve progressive overload
strength is a big component for myofib muscle gains, but lose the powerlifter mentality and focus on rep quality
gain 2 pounds of scale weight a month
General pitfalls with jongib's rookie approach
physique will look shit
biceps will be lacking
quads will be lacking
extreme bar weight focus will create imbalances fast
AKA you'll find out whether your a tricep or chest guy from the bench really fast
We've all been in that beginner phase where jongib is now
There is no reason why you shouldn't be lifting balanced all round from the getgo
Trust me
I've been down that road, I know the faults very well
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NBA lottery pick
Re: Lifting How to Start
Originally Posted by Im Still Ballin
depends on your goals
my general advice
center your workouts around compound movements
supplement machine and isolation work with that
pause rep pretty much everything
try and do 2x more posterior chain work than anterior
depending on your training frequency/intensity and volume... general rule of thumb, hit a muscle group atleast twice a week
Here's an even more simplified guide
Do 100 total reps per week of combined squat and deadlift variations with a minimum load of 75% 1RM (squats, front squats, lunges, deadlifts, rack pulls, stiff legged deadlifts etc.). Follow any split you want as long as you get the 100 required reps in per week.*
Do at least 100 reps per week of total compound press variations (benches, shoulder presses, incline presses, dumbbell presses etc.)
Do at least 100 reps per week of total compound pull variations (pullups, bent rows, t-bar row, one arm dumbbell row etc.).
progressive overload
generally stay in the 5-10 rep range, so manipulate weight and rep volume to achieve progressive overload
strength is a big component for myofib muscle gains, but lose the powerlifter mentality and focus on rep quality
gain 2 pounds of scale weight a month
General pitfalls with jongib's rookie approach
physique will look shit
biceps will be lacking
quads will be lacking
extreme bar weight focus will create imbalances fast
AKA you'll find out whether your a tricep or chest guy from the bench really fast
We've all been in that beginner phase where jongib is now
There is no reason why you shouldn't be lifting balanced all round from the getgo
Trust me
I've been down that road, I know the faults very well
My quads exploded with deficit dead lifts, and the chinups/pullups would help the arms a bit. But you're right in your advice about isolation exercises. His physique wouldn't look like shit, but I'll agree it wouldn't be what it could
For instance, I'm trying to get big arms again, I "run the rack" similar to what Arnold did
Good advice on the compound lifts, not so sure about the 100 rep a wek thing but I might give it a go. As you already know I've got a bum shoulder atm, so I just do 5x5 deficit dead lifts with 225. No pain, but I don't want ot risk it. Squatting bothers me atm, so I opt for dumbell squats, body squats, and dumbell lunges.
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XXL
Re: Lifting How to Start
Deficit deadlifts are a terrible choice for beginners
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Bitch Hands
Re: Lifting How to Start
Forget lifting if you don't even want to bulk.
Just do pull ups, dips and squats and you're golden.
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