Want to get into weightlifting, need to know the basic equipment

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steppinthrax

Diamond Member
Jul 17, 2006
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So I'm overweight and I've made dramatic changes in my diet within the last two weeks (no sodas, overeating, candy, sugar, etc...). I got a treadmill and have been using it every day (7 days a week) 30 - 40mins a day getting my heart rate up to 140 bpm (using a HR chest monitor strap). I've been doing some reading and found that you can make a dramatic change in weight loss by doing weightlifting, since muscle burns more fat.

I need to know some of the basic equipment I need to get. I'm not sure if I should get a whole dumbbell set, a barbell, what type of bench should I get etc.... I was told the machines are not good because they stimulate less muscle??
 
OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
12,333
612
126
My home gym is all I'll ever need in terms of weightlifting.
Power rack: body solid ppr200x
http://www.samsclub.com/sams/shop/p...pid=CSE_Froogle&ci_src=14110944&ci_sku=169359
Can get this at Jesups Gym as well
Bench: Ironmaster Super Bench
http://www.ironmaster.com/super-bench.html#.TxLyaYl5mc0
Weights: 300lb Olympic weight set at Academy for $150

Under $800 and all the weightlifting equipment you'll likely ever need and its yours to keep with no monthly dues like a gym. If you outgrow the 300lbs you can find more weight on Craigslist for cheap.
 
IHateMyJob2004

IHateMyJob2004

Lifer
Sep 29, 2004
18,656
68
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Get a 300+ pound olympic weight set on craiglsist. You typically pay 50-60 cents for the weights and maybe $20 for the bar. So, $150-$175 is fair for a used 300 pound Olympic weight set.

You can start with a bench from Sears for $130 or so. That's what I have. Just be aware of the weight limits on it before you buy it/use it. If you want to spend more, look on craigslist and get a more heavy duty bench on the cheap.

The best thing to do if space permits is to get a cage and bench. It costs more. If you stick to your program you will need this eventually.

When doing bench press, never collar the weights!

Do not get a machine! You are correct in that.

Find a program. Stronglifts and Starting Strength are the two most popular novice programs. People debate which is best. It's a novice program. Debating it is a bunch of crap. The important thing is that you pick one and stick to it.

Learn proper form. If not, you are going to injure yourself.

You can do running when you start a program and do it on off days. Just be aware that as you progress, running can cause muscle/joint overuse problems. This is more of an issue when you get into heavier weighs as you progress.

Read the sticky in this forum.

Let us know more info. Weight, age, sex and goals (1 year goal is fine).

FWIW: I do not have a cage yet and have ceiling height issues. I am doing stronglifts. I had to modify the program due to no cage and ceiling height issues. I do hack squat in place of back squat. And I do military press instead of overhead press.
 
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steppinthrax

Diamond Member
Jul 17, 2006
3,990
6
81
I'm 29, I weight around 230 right now. I am around 6' 2". I believe I fall within the Category I obese. I used to overeat and eat a lot of sweats and junk. Potato chips, cookies etc. I've significantly trimmed down my food intake. I'm taking a daily multivitamin and 725MG of omega 3 daily. I've been doing this so far at 2 weeks. I haven't seen any significant change in weight. I'm not sure when I will start seeing it. The biggest problem I had within the first week was after eating a sensible meal I would have a desire to continue eating, even though I"m full. The hunger feeling seems to bother me less. I guess my body is getting used to it.

Also as far as the bench goes. I notice there are different type of benches. Some keep you at an angle and have a bar thingy at the end like this one

http://www.sears.com/shc/s/p_10153_12605_00632872000P?prdNo=10&blockNo=10&blockType=G10

When you mean a bench I imagine you are meaning one that holds the bar up.
 
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steppinthrax

Diamond Member
Jul 17, 2006
3,990
6
81
Also, I"m planning on getting something used. What brands are good, what should I be careful of. I see so many different companies making this stuff....
 
SociallyChallenged

SociallyChallenged

Elite
Mar 22, 2002
10,483
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JellyBaby said:
You can start with just some dumbbells and a pull-up bar. Generally, dumbbells > barbell > machines in terms of building strength and muscle. You use the most stabilizer muscles with dumbbells.

Another great place to start: http://scoobysworkshop.com/beginning-workout-plan/.
Click to expand...

Your order is way off. There is no priority as to putting muscle on. If you lift heavy with machines, you'll get huge too, but won't have any neural coordination to control loads in a functional way. Dumbbells are typically the best for stabilization, but the loads there are limited by that. Because of that, you can't load the primary movers as much and therefore don't gain as much muscle. It depends on how much you push yourself, but barbells are by far the best way to put significant muscle mass on. I'm not saying you shouldn't use dumbbells - you definitely should to maximize symmetry, stabilization ability, functionality, etc - but I'm saying your order is a bit off.
 
IHateMyJob2004

IHateMyJob2004

Lifer
Sep 29, 2004
18,656
68
91
steppinthrax said:
I'm 29, I weight around 230 right now. I am around 6' 2". I believe I fall within the Category I obese. I used to overeat and eat a lot of sweats and junk. Potato chips, cookies etc. I've significantly trimmed down my food intake. I'm taking a daily multivitamin and 725MG of omega 3 daily. I've been doing this so far at 2 weeks. I haven't seen any significant change in weight. I'm not sure when I will start seeing it. The biggest problem I had within the first week was after eating a sensible meal I would have a desire to continue eating, even though I"m full. The hunger feeling seems to bother me less. I guess my body is getting used to it.

Also as far as the bench goes. I notice there are different type of benches. Some keep you at an angle and have a bar thingy at the end like this one

http://www.sears.com/shc/s/p_10153_12605_00632872000P?prdNo=10&blockNo=10&blockType=G10

When you mean a bench I imagine you are meaning one that holds the bar up.
Click to expand...

Yes, I was referring to one of those. The ones without the arms are also called benches. No naming standards that I am aware of which is a sort of misfortune. When you get it, you need to know what you are buying. Be aware of what they can support. Mine is from Sears and it's combined weight max is 500 pounds. And it is only rated for 210 pounds total on those support arms which sucks. When I bought it, I didn't know it or else I would not have bought it.

The lat pulldowns that come on these benches are useless. Just do pull ups. same thing goes for leg extension/curl attachment. Deadlifts and squats are what you want.

If you buy on craigslist, be sure to get a make and model number and then find the manual and see what it is rated for. Most craigslist ads make me cringe as it is usually, "I have this tubular steel thing and I want $100". It really demonstrates how stupid Americans on average are.

These style benches almost always have an incline that is mostly useless. You might get a 10 degree incline to work but the 80 degree incline is pointless as you can not rack the weight on the arms due to the way they position you in front of the arms. They are essentially flat and slight incline benches. You only need flat to start.

For the pricepoint you are looking, brands don't matter. In general though stay away from Bowflex or anything that advertisers everywhere. There are plenty of Bose like companies out there.
 
IHateMyJob2004

IHateMyJob2004

Lifer
Sep 29, 2004
18,656
68
91
$170 ... 300 pound olympic weight set.
$110 ... bench (w/arms)
$20 gloves (new)
------------------
$300


+ $20 weight lifting belt (can wait a few months to get this)


Ya, you should be able to get there. Technically, you don't want dumbbells. You want a 7' barball with the weights.

You don't need a belt immediately. You will need one once you get to heavier weights though. You'll want lifting gloves or a chalk budget also. Most recomend chalk. Frankly, a novice can use gloves. New gloves run $20 or so if you go that route. Try them on and get something snug.

Oh, when you get the weights. Get round weights. Don't buy octoganal or non-circular weights.
 
OILFIELDTRASH

OILFIELDTRASH

Lifer
May 13, 2009
12,333
612
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I've been lifting for years now and haven't used a belt once. Gloves either. So I think you can skip those.

IMO if you're spending $300 you will be better off joining a gym. Equipment that I would consider safe and durable will run much more than that. At that price point you're basically looking at weider/golds gym type equipment that will be need to be replaced yearly and I personally wouldn't trust with my own safety. In the long run its cheaper buying quality equipment than skimping only to find the equipment is not durable or you'll outgrow it in short order.
 
TecHNooB

TecHNooB

Diamond Member
Sep 10, 2005
7,458
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I just wanted to add something about home weights. I think most ppl who do 5x5 have the minimal setup which is basically a rack that lets you squat, bench, and deadlift. There are, however, other machines that are useful if you can't hit the weight you want on these exercises. They are auxiliary exercises that help you hit that weight, but are usually not worth buying as they are too specific. That's when you go to the gym.
 
IHateMyJob2004

IHateMyJob2004

Lifer
Sep 29, 2004
18,656
68
91
tecnobob,

You'd be 2 years into lifting before going target exercises.

I'm not at the point that I need to join a gym. A bout a year into weights. But I don't see myself needing to join a gym ever. Maybe I am wrong. Who knows. Time will decide I guess. Thing is, with 2 kids I don't have time for a gym.
 
SociallyChallenged

SociallyChallenged

Elite
Mar 22, 2002
10,483
32
81
TecHNooB said:
I just wanted to add something about home weights. I think most ppl who do 5x5 have the minimal setup which is basically a rack that lets you squat, bench, and deadlift. There are, however, other machines that are useful if you can't hit the weight you want on these exercises. They are auxiliary exercises that help you hit that weight, but are usually not worth buying as they are too specific. That's when you go to the gym.
Click to expand...

If you're doing a 3x5 or 5x5, you need to stay away from machines. Machines can be great, but accessory movements are meant for higher level athletes who NEED it for increased tendon, ligament strength, etc. These individuals have a lot more experience in the gym. Telling someone who's new to explore the gym and use machines is a bad idea and will likely lead to overdevelopment of the main movers and poor development of stabilizers. That doesn't lead to functional strength, which is the goal of strength training.

Machines can also be great for very low level individuals, but the OP is neither. If you can do a strength training program, you do it with barbells and dumbbells for a 3x5 (or 5x5 - I prefer 3x5).
 
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steppinthrax

Diamond Member
Jul 17, 2006
3,990
6
81
SociallyChallenged said:
If you're doing a 3x5 or 5x5, you need to stay away from machines. Machines can be great, but accessory movements are meant for higher level athletes who NEED it for increased tendon, ligament strength, etc. These individuals have a lot more experience in the gym. Telling someone who's new to explore the gym and use machines is a bad idea and will likely lead to overdevelopment of the main movers and poor development of stabilizers. That doesn't lead to functional strength, which is the goal of strength training.

Machines can also be great for very low level individuals, but the OP is neither. If you can do a strength training program, you do it with barbells and dumbbells for a 3x5 (or 5x5 - I prefer 3x5).
Click to expand...

What does 3 x 5 or 5 x 5 mean?
 
IHateMyJob2004

IHateMyJob2004

Lifer
Sep 29, 2004
18,656
68
91
steppinthrax said:
What does 3 x 5 or 5 x 5 mean?
Click to expand...

3x5 is 3 sets of 5 repetitions. So, you curl 50 pounds 5 times. Rest and repeat for a total of 15 curls.

common notation for the above would be 3x5x50 meaning you curled 50 pounds 5 times, 3 times.

3x5 and 5x5 are what the Stronglifts and Starting Strength programs rely upon.
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
if you haven't lifted before i'd recommend joining a gym. rates have plummeted recently, at least around here ($10/mo, no initiation fee) and they typically offer some number of free sessions with a trainer. take the sessions with the trainer to learn proper form and to learn what all the equipment does, then quit the gym and build your home gym with the equipment you want.
 
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steppinthrax

Diamond Member
Jul 17, 2006
3,990
6
81
OK,

What are the typical barbell exercises I should be doing for a beginner? I need a good set to do after treadmill. I see there are reverse barbell curles. I just did those (about 15). I'm using 15lbs on each side.
 
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