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http://image.made-in-china.com/2f0j00QBstwuvogTbz/Weight-Bench-JK-B201-.jpgI have just bought a second hand weight bench and weight set that looks something like the picture linked above. It came with dumbell bars, a short bar and an Olympic bar and has weight plates ranging from 2kg up to 20kg. I also have a 16kg kettlebell which I can do about 20 swings with before I have to stop. Now, assume you're talking to a complete novice (um.... you are) and please tell me what sort of things I should be doing if I want to design a decent training routine with this stuff. Now when I say assume you're talking to a complete novice I mean, if you start talking about flys and stuff, I won't have a clue what you mean. 😛I'm naturally pretty strong and I'm looking for strength gains and growth. So, if anyone feels like being extremely generous to a complete lifting noob, I would really appreciate some direction on how to do this stuff. My only experience so far is with compound movements on machines at the gym. Thanks in advance for any and all advice. 🙂
Em, Cory had kindly directed me to this website -simplyshredded.com and here is a women's fitness guide they had that I found helpful as far as following a program. http://www.simplyshredded.com/the-ultimate-female-training-guide.html.also,once you do decide what you want to do, bodybuilding.com has a whole video library of how to do specific exercises, and there is always you tube.
Since you're a complete beginner I would start with a workout like this three times a week.Goblet Squat: https://www.youtube.com/watch?v=QrVgpDOLlgM (make sure your form is spot on before you add weight)Push-ups: from your knees if you have to when you startKB Deadlift: https://www.youtube.com/watch?v=P02K_-OxwMsDo each exercise for 5 sets of 5 reps and add reps when 5 becomes easy. Once you're able to do 10 or more solid push-ups, move on to benching. Once the goblet squat gets up to 10-15 reps move on to a front squat. Once the KB deadlift gets up to 10-15 move on to a barbell deadlift. I'd be happy to help more if you need.
You guys rock!!Sarah, that article is great, thanks so much. There's a few things there that I would be unable to do due to a lack of equipment (pull ups, cable tricep press downs, etc) but it gives a good idea of what areas to train.Acarnovale, thank you so much for those recommendations. I looked at that and immediately thought - I can do that! I think not being overwhelmed is a huge part of just getting started. A quick question though, my upper and lower body strength are very uneven. I will be able to progress on the KB dead lifts and squats quite quickly whereas push ups are almost impossible for me right now, even on my knees. I have to work on an incline to do them at all. I take it that it's ok to progress different movements at a different rate? Also is there anything else I can do to work on upper body strength as well or should I just soldier on with the push ups?Thanks so much to both of you! 🙂
Reading magazines was a tremendous help when I first started out. I would recommend Muscle & Fitness, Muscle & Fitness Hers and sometimes Oxygen. While you can find the information online, it gives you a few new ideas each month and you can learn good form (of UTMOST importance) from the articles and all the pictures. They also have “routines” for different body parts that if you're just starting out are helpful. Plus the women in Muscle & Fitness Hers are pretty inspiring.Should you take that route - get a subscription...I think Oxygen is $20/year and $6-7/issue at the store.
forgot to add that they also have rather diverse options - often for people who have home gyms and modifications
Reading magazines was a tremendous help when I first started out. I would recommend Muscle & Fitness, Muscle & Fitness Hers and sometimes Oxygen. While you can find the information online, it gives you a few new ideas each month and you can learn good form (of UTMOST importance) from the articles and all the pictures. They also have "routines" for different body parts that if you're just starting out are helpful. Plus the women in Muscle & Fitness Hers are pretty inspiring.Should you take that route - get a subscription...I think Oxygen is $20/year and $6-7/issue at the store.
forgot to add that they also have rather diverse options - often for people who have home gyms and modifications
Thanks, I'll check if there are Australian versions of those magazines. 🙂
You guys rock!!Sarah, that article is great, thanks so much. There's a few things there that I would be unable to do due to a lack of equipment (pull ups, cable tricep press downs, etc) but it gives a good idea of what areas to train.Acarnovale, thank you so much for those recommendations. I looked at that and immediately thought - I can do that! I think not being overwhelmed is a huge part of just getting started. A quick question though, my upper and lower body strength are very uneven. I will be able to progress on the KB dead lifts and squats quite quickly whereas push ups are almost impossible for me right now, even on my knees. I have to work on an incline to do them at all. I take it that it's ok to progress different movements at a different rate? Also is there anything else I can do to work on upper body strength as well or should I just soldier on with the push ups?Thanks so much to both of you! 🙂
1. Yes, it's okay to progress on some movements before others. This usually happens to everyone with upper body vs. lower body lifts.2. Do lots of rowing/pulling movements. For example;- http://train.elitefts.com/exercises-by-body-part/triceps-exercises-by-body-part/towel-fat-man-rows/ (without the towel)- http://train.elitefts.com/exercises-by-body-part/delts-exercises-by-body-part/band-face-pull/- http://train.elitefts.com/exercises-by-body-part/delts-exercises-by-body-part/band-pull-aparts/
Their websites have some good routines to start out with as well.http://oxygenmag.com/Training.aspxhttp://www.muscleandfitnesshers.com/training (OH MY GOSH - my "inspiration picture" is on this page Six Tips for a Rock-Hard Rear...it's been on my fridge for almost 6 months LOL...random I know)
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