Strength Training for Dummies

[Smiley]

I've made a commitment to working out on a regular basis. So far, I've mostly done cardio workouts like running and racquetball. Now, I would like to add some workouts that will build my upper body strength. I'd like a little extra muscle, but my main goal is strength, not mass.

What is the best way to start strength training? I'm not very educated about the vocabulary and the proper forms for most of the exercises. I worry about doing the exercises in a way that's harmful or dangerous, so I want to be sure I learn to do them properly. However, a personal trainer is out of the budget for now. At my apartment's fitness center, we have a pulley weight machine, free weights, and an adjustable bench (no bar for bench presses, though).

What are some suggestions for starting out in this area?

 

[RoJoHen]

Here's some basic information.

1) Diet is the key to building muscle. You need to consume excess calories and a lot of protein.

2) Try not to work the same muscle group more than once a week in order to give it plenty of time to recover.

3) If you don't have a barbell, it might be hard. The 3 major mass-building workouts (also called Compound Exercises) are Bench Press, Deadlifts, and Squats. You can do all of these with dumbbells, but it might be a little more difficult.

4) Come up with a plan. How many days a week will you lift? This will help you figure out what bodyparts to work on which days. I am currently on a 4-day split, where I do Chest, Back, Legs, Shoulders/Arms on their own day.

5) Stick to 4-5 sets of each exercise, and do about 8-12 reps per set. Try to increase the weight with every set as well (this is called a pyramid scheme). Your last rep or two should be VERY DIFFICULT. The only way muscles grow is if you push them and force them to grow.

6) Eat protein and some kind of simple sugar immediately after lifting. The protein will help with muscle growth, and the sugar will replace your glycogen stores.

7) Don't workout too long. A decent workout (for one bodypart) should last no longer than 45 minutes to an hour.

8) I would probably pick 3 to 5 different exercises for each muscle I'm working. Start with the compound movements, and then work your way down to the isolation movements. Ex: On chest day, I typically start with Flat Bench Press, then Incline Bench Press, then Dumbbell flies. I might do something else, too, but that's pretty basic.

9) Leave your ego at the door. I don't care if you're benching 50 lbs or 450 lbs. It don't mean shit if you have bad form. Warm up (especially your rotator cuffs!). Breathe. Move at a steady pace. Don't rest too long between sets (30 seconds - 2 minutes is a good rest period). Don't be afraid to ask for help if you need a spotter. And don't be intimidated by big guys. Guess what? They got big because they know what they're doing, and they might be willing to give you advice if you ask.

10) Avoid cardio prior to lifting. If you intend to do cardio, do it afterward, but keep in mind that a lot of cardio is counterproductive to gaining muscle mass.

11) EAT

12) EAT MORE

13) EAT AGAIN AND THEN SLEEP. The gym breaks down your muscles. Outside the gym is when you feed them and make them grow.

 

[Moocey]

http://www.amazon.com/Power-People-Strength-Training-American/dp/0938045199

You may or may not find the "Russian secrets" shtick humorous, but aside from that, there's a lot of good info in this book.

 

[SmoothieX]

For the OP - I recently joined a gym in my new town. They have a trainer available from 5-7 in the evenings. Not for full personal sessions, but to ask about using the equipment properly and proper form. Maybe you should see if you can find a place like that.

 

[Lindley]

I've heard that once you start building muscle mass, you can never stop lifting or else it all just turns to fat. That true?

 

[RoJoHen]

Well, it's true that muscle mass will go away if you don't keep lifting. Whether it turns to fat or not will depend on your diet more than anything.

However, muscles burn a lot of calories, so the less muscle you have, the fewer calories you'll burn. That could definitely lead to an increase in body fat.

 

[DarkHelmet]

Physiologically, no, muscle does not "turn into" fat.

 

[Akiraprise]

I've wanted to work out more for some time now. Unfortunately I don't really have anybody to work out with. So I've kind of resigned myself to bike riding and push ups, since I need more upper body strength. I bought the Perfect Pushups which I really like. Using those is a lot easier on the wrists. A little exercise is better then nothing, right?

 

[DarkHelmet]

Pushups are great - that perfect pushup apparatus is pretty cool, definitely easier on the wrist joint than a palms flat pushups, which does put a lot of stress on the wrist.

 

[Moocey]

I've wanted to work out more for some time now. Unfortunately I don't really have anybody to work out with. So I've kind of resigned myself to bike riding and push ups, since I need more upper body strength. I bought the Perfect Pushups which I really like. Using those is a lot easier on the wrists. A little exercise is better then nothing, right?

Workout partners can be convenient, but aren't necessary. And bike riding + pushups sounds like a pretty good workout anyway. You might want to try pullups too.

 

[RoJoHen]

If you have backpack, fill it with a lot of books and you've got instant weights! You can do curls with it. You can put it on your back to add weight to your push-ups. Hold it behind your head and do tricep extensions. Hold it at your side and do lateral raises.

This is how I told my friend to workout when he spent the last year in China, and he liked it.

 

[Akiraprise]

^ That probably would work good.

Workout partners can be convenient, but aren't necessary. And bike riding + pushups sounds like a pretty good workout anyway. You might want to try pullups too.

I saw that the makers of the perfect pushup have a perfect pullup out now too. Anybody use that thing?

 

[Dude]

I've heard that once you start building muscle mass, you can never stop lifting or else it all just turns to fat. That true?

I think the key to this is that many people who cut back on exercise *don't* cut back on how much they eat at the same time.

 

[RoJoHen]

^People just generally underestimate the importance of diet. And it's not about going ON a diet. It about maintaining a healthy diet for your whole life.

 

[trentman359]

I run a lot, usually 3-4 days a week about 20-30 miles. Recently I've been doing some strength training with dumbbells. Thats the extent of my weight training, I have gotten stronger I don't think I've gotten noticeably bigger.