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2007/06/20, 05:49 PM
Hi,
good to be back at FT.
I dropped weight lifting for a while, and now want to get back into it and have some questions I know you can help me with.
I'm 22 I used to lift heavy in High school, got good at it and stopped later on.
I am a very hard gainer, current weight 135 - 140 lbs.
I know one thing for a fact... I need to begin working on my core first, before I do anything else.
I need some advice on how to do just that (core workouts).
I don't want to jump in too fast and be sore for 2 weeks.
I'm going to be joining golds pretty soon and lifting w/ some guys at work. They're well ahead of me.
The gym is by my work and we get time in the swing shift to lift or do whatever we want.
So that's not going to be a problem at all.
Any help is very appreciated.
Oh yeah, I'm looking to get strength and definition.
It's always been hard for me to gain weight anyway.
Thanks again,
Vitaliy
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2007/06/20, 09:06 PM
What worked for me when I got back into it was to work my weakest parts for a few weeks. I did this because in the past jumping back into exercise I would try to do chest, but my shoulders, which are one of my weaker muscles would burn out on me before I could get a good pump. Also, my legs arent the strongest so when I would try to go for a run or do some HIIT, my legs would get tired before I ran out of stamina.
Builing up my legs and shoulders first made getting back into the swing of things much easier. Plus it really boosted my confidence and I felt that my strength was more balanced.
Whatever you do, definitely jump in slowly and dont over do it or you will injur yourself.
Good Luck!
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2007/06/21, 09:14 AM
Core workouts? You mean working just your core - or a 'core' routine to start with?
If you are just getting back to lifting you need to rebuild your foundation - a light to moderate total body routine for 4-6 weeks should be a good start, then you could switch to an upper body/lower body split. Your core should get stronger as the rest of you does if your remember to be conscious of how your abdominal girdle supports you during every exercise.
So - A beginner break-in routine might look like this:
Warm-up total body for 5 minutes or so (break a light sweat)
2-3 sets of push-ups 10-12 reps
Assisted pull-ups or wide grip pulldowns 2-3 sets 12-15 reps
incline db bench press 2-3 sets 12-15 reps
Seated cable row narrow grip 2-3 sets 12-15 reps
Squats 2-3 sets 12-15 reps
Leg Press 2-3 sets 12-15 reps
Seated calf raise 2-3 sets 12-15 reps
Crunches 2-3 sets 12-15 reps
That should give you a good start, Try Monday, Wednesday, Friday and stay moderately light - you are not trying to go to failure and you are not trying to break any records. You are trying to recondition your joints and ligaments, etc, and muscles to lifting. Work on form, be a perfectionist, really focus on how your muscles feel and how your abdominlas play into every movement.
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While we may not be able to control all that happens to us, we can control what happens inside us.
- Ben Franklin
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2007/06/21, 12:30 PM
Hey thanks a lot ssminnow and asimmer.
Your help is greatly appreciated and very helpful.
I will be putting it to good use... but only once I get my ass off the ground.
Thanks again,
Vitaliy
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