Getting Going

john davies · 05-10-2007, 09:26 PM

hi could anyone advise me on getting started on a program. im finding it really hard to find information on what sort of exercises should be doing. problem is i dont want to be going to the gym putting loads of effort in, to find out 3 months later im not doing it right. im new to all this so please go easy on me thanks...

Ali M · 06-10-2007, 11:15 AM

Hi John, basically there are some main excersises ok, i.e. chest = BENCH PRESS.. Shoulders + MILITARY PRESS.. Back = BENT OVER ROWS.. Legs = SQUATS... Biseps = BARBELL CURLS... Triseps = CABLE PUSH DOWNS... Calfs = MACHINE CALF RAISES...

Stick to the basic excersises above and after a month or so you could start adding to then them like incline press for chest, fly's. and loads more.

To start of with i'd say keep it basic and stick to the mass building excersises. Get used to the gym make some gym buddies and then you can start adding to your work out. Rep range between 8 and 12 stick to 4 sets per bodypart for now.

Of cause the above is open to debate and everyone will have there own take, however ive just given you something simple and easy and none time consuming for now. Its just to get you started mate.

**Tall** · 06-10-2007, 12:59 PM

Theres a beginners routine sticky somewhere on here - have a quick look at that one mate?

john davies · 06-10-2007, 02:15 PM

hi thanks for the replys,what sort of weights should i be lifting.

Is there any photos on here that would show me the excercises i need to be doing i.e stance, hand positions ect

**Tall** · 06-10-2007, 02:35 PM

ExRx.net will have all that for you mate.

Weight wise - you just need to guess until you find a comfortable working weight

john davies · 06-10-2007, 03:04 PM

soi need a weight that i can do 3 sets of 12 reps ????

**Tall** · 06-10-2007, 03:39 PM

Yes is the short answer if you are just starting out.

Keep it simple. 3 sets per exercise in the 8-12 rep region.

john davies · 06-10-2007, 05:20 PM

ok im getting there so what sort of excercises should i be doing. im going to go 3 to 4 day a week

bulldozer · 06-10-2007, 05:34 PM

Best thing for a begginer is to do 2 or 3 full body workouts a week IMO.

Learn correct form on the big lifts, mainly deadlifts , squats and bench.

You could make your own routine up but if i was you i would personally do a tried and proven routine such as mark Rippetoe's "starting strength" routine. Yes its a strength based routine but scores of people have reported huge gains in muscle and strength and its been around years. Tried and tested.

IMO following a typical training split of 3 or 4 days is definately not the best for a begginer. Just stick with basic compound lifts and learn good form and most of all enjoy it

john davies · 06-10-2007, 06:28 PM

hi where do i find out more info on this. Im after somethinkg like that what will give me a program to get going.

05-10-2007, 09:26 PM	#1 (permalink)
john davies Join Date: Oct 2007 Posts: 47 Rep Power:	Getting Going hi could anyone advise me on getting started on a program. im finding it really hard to find information on what sort of exercises should be doing. problem is i dont want to be going to the gym putting loads of effort in, to find out 3 months later im not doing it right. im new to all this so please go easy on me thanks...

06-10-2007, 11:15 AM	#2 (permalink)
Ali M Banned Legend Join Date: Aug 2006 Location: Staffordshire Posts: 899 Rep Power:	Re: Getting Going Hi John, basically there are some main excersises ok, i.e. chest = BENCH PRESS.. Shoulders + MILITARY PRESS.. Back = BENT OVER ROWS.. Legs = SQUATS... Biseps = BARBELL CURLS... Triseps = CABLE PUSH DOWNS... Calfs = MACHINE CALF RAISES... Stick to the basic excersises above and after a month or so you could start adding to then them like incline press for chest, fly's. and loads more. To start of with i'd say keep it basic and stick to the mass building excersises. Get used to the gym make some gym buddies and then you can start adding to your work out. Rep range between 8 and 12 stick to 4 sets per bodypart for now. Of cause the above is open to debate and everyone will have there own take, however ive just given you something simple and easy and none time consuming for now. Its just to get you started mate.

06-10-2007, 12:59 PM	#3 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,590 Rep Power:	Re: Getting Going Theres a beginners routine sticky somewhere on here - have a quick look at that one mate?

06-10-2007, 02:15 PM	#4 (permalink)
john davies Join Date: Oct 2007 Posts: 47 Rep Power:	Re: Getting Going hi thanks for the replys,what sort of weights should i be lifting. Is there any photos on here that would show me the excercises i need to be doing i.e stance, hand positions ect

06-10-2007, 02:35 PM	#5 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,590 Rep Power:	Re: Getting Going ExRx.net will have all that for you mate. Weight wise - you just need to guess until you find a comfortable working weight

06-10-2007, 03:04 PM	#6 (permalink)
john davies Join Date: Oct 2007 Posts: 47 Rep Power:	Re: Getting Going soi need a weight that i can do 3 sets of 12 reps ????

06-10-2007, 03:39 PM	#7 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: The White House. But I'm moving soon. Posts: 2,590 Rep Power:	Re: Getting Going Yes is the short answer if you are just starting out. Keep it simple. 3 sets per exercise in the 8-12 rep region.

06-10-2007, 05:20 PM	#8 (permalink)
john davies Join Date: Oct 2007 Posts: 47 Rep Power:	Re: Getting Going ok im getting there so what sort of excercises should i be doing. im going to go 3 to 4 day a week

06-10-2007, 05:34 PM	#9 (permalink)
bulldozer Making Progress Join Date: Oct 2006 Location: Kent Posts: 497 Rep Power:	Re: Getting Going Best thing for a begginer is to do 2 or 3 full body workouts a week IMO. Learn correct form on the big lifts, mainly deadlifts , squats and bench. You could make your own routine up but if i was you i would personally do a tried and proven routine such as mark Rippetoe's "starting strength" routine. Yes its a strength based routine but scores of people have reported huge gains in muscle and strength and its been around years. Tried and tested. IMO following a typical training split of 3 or 4 days is definately not the best for a begginer. Just stick with basic compound lifts and learn good form and most of all enjoy it ______________________ Opinions are like as*holes.......Everybody has one

06-10-2007, 06:28 PM	#10 (permalink)
john davies Join Date: Oct 2007 Posts: 47 Rep Power:	Re: Getting Going hi where do i find out more info on this. Im after somethinkg like that what will give me a program to get going.

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