Weight Lifting Routines? (Need Some Suggestions)

[BeeBoop]

Hey, I've never really been series at weight lifting. When I go to the gym, I normally just pick 3 random machines out and do 3 sets of 12. I'm looking for some suggestions on how to build more muscle or a more serious routine. I'm 5'8 at 200 pounds and want to get that down to 180 pounds of lean muscle mass.

 

[TheVrolok]

I like to recommend Starting Strength (just google it) to all newcomers who want to become serious about weightlifting.

 

[Zivic]

higher a good personal trainer for 3-5 weeks. have them set you up with a routine. it will benefit you more as it is not just showing you what to do, but how to properly execute the lifts.

so many people 'think' they know what they are doing

 

[NickelPlate]

Lots of good info also at the below URL. This guy has a real down to earth approach and isn't trying to sell anything.

http://scoobysworkshop.com/

 

[Saint Nick]

I like to recommend Starting Strength (just google it) to all newcomers who want to become serious about weightlifting.

higher a good personal trainer for 3-5 weeks. have them set you up with a routine. it will benefit you more as it is not just showing you what to do, but how to properly execute the lifts.

so many people 'think' they know what they are doing

I also reccomend SL 5x5, and a trainer. I honestly should have gotten a strength coach when I first started out so I had someone to tell me what I was doing wrong on my form. I spent a long time spinning wheels with form, and just recently felt like my form is the best it's ever been.

 

[TheVrolok]

I also reccomend SL 5x5, and a trainer. I honestly should have gotten a strength coach when I first started out so I had someone to tell me what I was doing wrong on my form. I spent a long time spinning wheels with form, and just recently felt like my form is the best it's ever been.

I think StrongLifts is a good program, too, though I do prefer SS for newbies. That said, what you have said about form is dead on. Improper form can be one of your biggest risks for injury and obstacles for progression. A trainer would be great, but honestly, even many trainers 9-5 are not experts on form. It's not even a terrible idea to take your cell phone with you and get a video of yourself squatting, deadlifting, etc. to post either here or another forum for critiques of form. Hell, you can post on the SS forum and Mark Rippetoe himself may answer for you (I know he used to, not sure if he still does).

 

[Saint Nick]

I think StrongLifts is a good program, too, though I do prefer SS for newbies. That said, what you have said about form is dead on. Improper form can be one of your biggest risks for injury and obstacles for progression. A trainer would be great, but honestly, even many trainers 9-5 are not experts on form. It's not even a terrible idea to take your cell phone with you and get a video of yourself squatting, deadlifting, etc. to post either here or another forum for critiques of form. Hell, you can post on the SS forum and Mark Rippetoe himself may answer for you (I know he used to, not sure if he still does).

I think that it's odd Rippetoe recommends power cleans in a beginner routine. Power clean is a pretty complex movement, especially for a beginner... I know that exercise can be replaced, but still, odd to have it in his original program.

Really focus on your form. I wish that I would have put more emphasis on form back when I started lifting (almost two years ago). I would be a lot further a long than I am today.

I would also recommend getting an actual strength coach as opposed to a generic personal trainer. They know the barbell movements a lot better than bodybuilders, IMO. But that's just from experience.

 

[Blackjack200]

I think Powercleans are very important, they're the only exercise in the program that trains power. I think PCs help my athletic performance as much as squats do.

 

[wheresmybacon]

IMO Stronglifts is the best for noobs:

http://stronglifts.com/

Starting Strength is good as well but Stronglifts has video demo's for free and a ton of generally good stuff on the site.

 

[NickelPlate]

Whatever you decide I'll also +1 on Saint Nick's suggestion about striving for perfect form and concentration. There are videos on youtube, Scooby's website and bodybuilding.com for just about every exercise imaginable which you can check out on how to do them properly. So many people go for more weight (more than they can really handle with good form) because it makes them feel stronger or they want to show off in the gym but in reality it's not only counterproductive but can lead to injuries and makes them look silly IMHO.

 

[surfsatwerk]

Even if you don't do the program the principles outlined in Starting Strength are a must read imo.

 

[IHateMyJob2004]

Starting Strength or Storng Lifts. It doesn't matter which. What matters is that you read about them, choose one and do it.

And like surfsatwerk says. Read Starting Strength and watch the associated videos.

 

[IHateMyJob2004]

higher a good personal trainer for 3-5 weeks. have them set you up with a routine. it will benefit you more as it is not just showing you what to do, but how to properly execute the lifts.

so many people 'think' they know what they are doing

I've read about to many trainers that are idiots. I don't put them in any higher standing than a book.

 

[purbeast0]

I've read about to many trainers that are idiots. I don't put them in any higher standing than a book.

it's pretty easy to spot a good trainer. they are the ones that are ripped and fit. i know there are definitely a buncha trainers at my gym i would not even think about asking to train me. probably 75% of them.

 

[Koing]

it's pretty easy to spot a good trainer. they are the ones that are ripped and fit. i know there are definitely a buncha trainers at my gym i would not even think about asking to train me. probably 75% of them.

Most trainers would NOT be able to teach you a power clean.

Koing

 

[Zivic]

I've read about to many trainers that are idiots. I don't put them in any higher standing than a book.

I didn't say higher an idiot trainer... nor did I say there weren't a lot of idiot trainers out there.

if a person doesn't know how to lift, it is a good option to find a good trainer to teach them. I would say there are far more people at a gym that "think" they know what they are doing vs bad trainers.

 

[Zivic]

Most trainers would NOT be able to teach you a power clean.

Koing

on that note, what does a gym newbie need with powercleans? in all honesty, unless one is training for sport, I would skip them. Being new to the gym, bench press and squat, supplemented with a few rowing movements and some arm curls.... that will be more than enough for the vast majority of people.

 

[Blackjack200]

on that note, what does a gym newbie need with powercleans? in all honesty, unless one is training for sport, I would skip them. Being new to the gym, bench press and squat, supplemented with a few rowing movements and some arm curls.... that will be more than enough for the vast majority of people.

What about deadlifts for the back, or presses for the upper body?

 

[brad310]

Starting Strenth or Stronglifts 5x5.

They are real. No commercial gym cables, machines, or BS.

A personal trainer is going to likely have you do bullshit arm raises with a 10lb dumbell and walk you through the host of machines at the globogym with a few wrinkles thrown in. It is work, but it more calorie burning, and less strength developing.

I would highly recommend getting ahold of the starting strength DVD and/or book. you can also check out Jim Wendler's 5/3/1 book.

The key to it all is doing big compound lifts, and incrementing your gains to continue to stress your body. Dont touch a smith machine. Do your squats to parallel or lower - please watch mark rippetoe or jim wendler show you how to squat. Doing these big exercises, particularly deadlift and squat, will help your body release those hormones so that everything else you do will grow as well.

 

[Sid59]

on top of whether you pick SL5x5 or SS, youtube is your friend

pretty much the a youtube search for ripptoe bench, ripptoe press, ripptoe squat will provide a ton of videos.

Here's the stronglilfts youtube page - http://www.youtube.com/user/stronglifts

if you can weed through circlejerk posts and comments .. reddit's /r/fitness has a good sidebar info and lots of threads
http://www.reddit.com/r/Fitness

Lift heavy, lift safe!

 

[IHateMyJob2004]

I didn't say higher an idiot trainer... nor did I say there weren't a lot of idiot trainers out there.

if a person doesn't know how to lift, it is a good option to find a good trainer to teach them. I would say there are far more people at a gym that "think" they know what they are doing vs bad trainers.

If one doesn't know what they are doing, how would they know what to ask in order to find a non-idiot trainer?

 

[IHateMyJob2004]

on that note, what does a gym newbie need with powercleans? in all honesty, unless one is training for sport, I would skip them. Being new to the gym, bench press and squat, supplemented with a few rowing movements and some arm curls.... that will be more than enough for the vast majority of people.

Deads and overhead press are also improtant. Also, I am now a fan of lat pulldowns (I can't do wide grip pull ups ... yet)

 

[IHateMyJob2004]

on top of whether you pick SL5x5 or SS, youtube is your friend

pretty much the a youtube search for ripptoe bench, ripptoe press, ripptoe squat will provide a ton of videos.

Here's the stronglilfts youtube page - http://www.youtube.com/user/stronglifts

if you can weed through circlejerk posts and comments .. reddit's /r/fitness has a good sidebar info and lots of threads
http://www.reddit.com/r/Fitness

Lift heavy, lift safe!

There is also a certain bay of pirates .... hint hint wink wink .... that may or may not have those videos available.