Author Topic: Alright, alright....  (Read 5066 times)

Offline NutMeg

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Alright, alright....
« on: March 26, 2011, 04:22:34 PM »
So, Wlfdg has been bugging me to start really lifting for like a year or more now.  I figured I better get started.  I am not getting any younger.

I am going to start with this program:  http://www.gymjunkies.com/beginners-workout-plan/

I have watched a bunch of videos for the different moves, and have a pretty bsic understanding of how to move to protect my back and knees.  If I decide I just don't think they re right I will either ask someone, or get one of the gym trainers to help me.  I have a patient that works with the Fitness Assessment Cell that should be able to help correct my form.

I guess the biggest thing to start i deciding how much weight to start with.

Offline Bearso

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Re: Alright, alright....
« Reply #1 on: March 26, 2011, 05:01:26 PM »
Glancing at the work out, it looks like they start you out with an empty bar which is 45 pounds US. using an Olympic bar.  I would then add 5 pounds each time until you reach your max and then back off 5 pounds until you feel like it is time t go back and add 5 pounds again.  Keep doing that until you are an awesome specimen envied by all.... ;D


Offline C C G

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Re: Alright, alright....
« Reply #2 on: March 26, 2011, 05:11:42 PM »
I think I need to join you!  I'm moving house in 3 weeks and will likely join a gym when I go

I'm paranoid about getting bulky though.  I don't care how many times people tell me that women can't get bulky, I know that's not true - I used to be on a crew team and those girls had guns!  Plus, look at Madonna!

Thanks for the link, NutMeg.  I've been looking for a beginners weight programme!

Offline Bearso

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Re: Alright, alright....
« Reply #3 on: March 26, 2011, 05:19:06 PM »
CCG - I don't consider Madonna as bulky.  When she is in shape, she looks great.  Maybe thats just me... Nothing wrong with a little definition on a woman.  Bulky is what guys get when they over train.  I love a fit trim woman.  Look at some of the cross fit girls out there.  They have strength, form, and definition but no bulk. 

Offline NutMeg

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Re: Alright, alright....
« Reply #4 on: March 26, 2011, 05:34:22 PM »
From what I have learned, once you get the look you want then you just need to maintain that, which is generally pretty easy if you follow a proper diet.  I think this is true for me.  I have some pretty decent looking triceps.  I developed them 16 years ago when I was in training with the Army.  We had to do diamond push-ups every time we were 'dropped' for some infraction.  There were years they weren't very visible because of the layer of fat, but now I can see them again.

So, I plan to do 2-3 times a week of lifting to develop my physique and then back off enough to just keep what I want.  You will only continue building muscle if you continue lifting heavy frequently.  At least that is what I have gathered from reading about it.


Offline Wlfdg

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Re: Alright, alright....
« Reply #5 on: March 26, 2011, 06:19:30 PM »
I'm paranoid about getting bulky though.  I don't care how many times people tell me that women can't get bulky, I know that's not true - I used to be on a crew team and those girls had guns! 
#1 You need drugs to get bulky
#2 Crew is an insane amount of volume. High volume = sarcoplasmic hypertrophy aka bulk
#3 If you just train with low reps, low volume and heavy weight you will gain strength with little size gains aka myofibrillar hypertrophy

Case in point Incredibly strong, beautiful and NOT huge.


You have to live for it to get big. Doesn't just happen.  ::)

So, I plan to do 2-3 times a week of lifting to develop my physique and then back off enough to just keep what I want.  You will only continue building muscle if you continue lifting heavy frequently.  At least that is what I have gathered from reading about it.
For those of us over the age of 25 it doesn't actually work like that. We are best served by always trying to increase strength. We're best served by not thinking of this in terms of vanity. Eat and train for strength (purpose) and body comp goals will happen. It's a beautiful thing!
« Last Edit: March 26, 2011, 06:35:38 PM by Wlfdg »

Offline NutMeg

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Re: Alright, alright....
« Reply #6 on: March 26, 2011, 10:01:29 PM »
Since I don't know exactly ow much weight to start with, I think I will use the 20# weighted bar for Monday and see how it goes and pay attention to my form.  If it is too light I will go up from there.  If I am sore and want to die I will figure it was too heavy.  I don't want to go too heavy to start and then get discouraged.

Offline Wlfdg

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Re: Alright, alright....
« Reply #7 on: March 27, 2011, 06:20:15 AM »
Since I don't know exactly ow much weight to start with, I think I will use the 20# weighted bar for Monday and see how it goes and pay attention to my form.  If it is too light I will go up from there.  If I am sore and want to die I will figure it was too heavy.  I don't want to go too heavy to start and then get discouraged.
Start light for sure! Learn the form, groove it until it becomes second nature and then add weight. This a lifelong pursuit. No sense in being in a hurry.  ;)
« Last Edit: March 30, 2011, 08:31:56 AM by Wlfdg »