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Just starting workout program

scottyd_01 Posts: 1 Joined: 2006/09/26	2006/09/26, 12:14 PM I'm planning on starting a workout program for the first time on my own. I have never been a serious lifter, so I don't know where to start. I have a workout program, but I don't know how much weight to lift for each body part. I'm not a very big person either...any ideas on a base weight to start out at?
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/09/26, 01:12 PM Welcome to the site Scottyd. Trial and error, you lift as much weight as you can and still complete your target sets and reps.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/26, 04:01 PM Start light...you can always count it as a warm up set. Better being "too" warmed up..than not enough and get hurt... As big as i am my 1st warmup set....is with the 45lb bar....then 135....on and on. Somtimesit takes 3-4 sets tell i'm feeling good. People who come in and slap on 225 as a warm up.....makes my shoulders and elbows hurt! They'll pay for it later too i bet. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/26, 04:07 PM also it will help you ALOT if you keep a long....after like mike said a lil trial and error...you'll figure out whats best, and where to start. But you need to be able to look back and see what you did last week to see if you need to go lighter, heavier....go for a few extra reps etc. heres an example of how i used to work out. 12, 10 8, 6 were my target reps. so then i picked a weight. say... 12/135 10/155 7/175 3/205 now as we see 1st 2 reps....went ok....but i missed 1 rep on the 3rd....and 3 reps on the last. So on the 3rd set i can either drop 5 lbs and get that one rep. or try again for 1 more rep. The last set i got brave and tried 205...a big jump.....if i need those 3 reps i need to drop the weight....maybe to 195? or 190? see how many i can get. Wehn i get all my total reps for all the weights..i add 10lbs all the way down....and start over with those reps... make sense? -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
faisaltaqi Posts: 2 Joined: 2002/09/18	2006/09/26, 04:10 PM Hi.. im faisal 25 male from pakistan, im doing exercise for 4 to 5 years now my weight is 59kgs..but i got all guidance probably from ur site how to perform n now i always perform light wait excersie with many reps....as im depending on natural diet rather than any supplement plz tell/guide me to increase weight rapidly with using natural diet.. thnaks & best regards. Faisal Taqi.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/26, 04:16 PM add weight weekly....even if its just 5lbs a week. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/26, 04:16 PM add weight weekly....even if its just 5lbs a week. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/26, 04:17 PM add weight weekly....even if its just 5lbs a week. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/09/27, 01:06 PM crap -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
	2006/09/28, 03:15 AM Faisal you should focus on big exercises....to get the real benefits of lifting... Squats Deadlifts Chin Ups Good Mornings Bench Presses Military Presses Dips Bent Over Rows all with barbell....if you have been lifting for a while...try lifting in the 3-5 rep range for these exercises....for 3-5 sets.....doing about 3 of these exercises(which should be just about all the exercises you need in a workout) every workout.... Eat more....you're skinny because you dont eat enough.....this is the difference between getting results or not....supplements are very overrated and dont give much....