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post #1 of 4 (permalink) Old 04-04-2003, 07:36 PM Thread Starter
Lifer
 
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Beginner routines...

Anyone have any beginner weight lifting routines. Trying to add some weight and strength.
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post #2 of 4 (permalink) Old 04-04-2003, 07:49 PM
 
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If you are truely a beginner, and have never worked out before, I suggest full body work outs for the first month or so, just to break your body in, so to speak. Then, start with a lot of the simple exercises. Squats, deadlifts, pull ups, bench press, military press, and then some curls & extensions. Do 3 or 4 sets of each of those for a while, and that should put some pretty decent size on ya.
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post #3 of 4 (permalink) Old 04-05-2003, 09:55 AM
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Quote:
Originally posted by BlackandBlueLX
If you are truely a beginner, and have never worked out before, I suggest full body work outs for the first month or so, just to break your body in, so to speak. Then, start with a lot of the simple exercises. Squats, deadlifts, pull ups, bench press, military press, and then some curls & extensions. Do 3 or 4 sets of each of those for a while, and that should put some pretty decent size on ya.
Or after that you could just fall over and die if you are doing any weight J/K

I used to do that kind of workout when I first started, went for about two months and then broke down into upper and lower for about another 4 months and then 3 day split (push, pull, lower)
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post #4 of 4 (permalink) Old 04-07-2003, 10:31 AM
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Quote:
Originally posted by BlackandBlueLX
If you are truely a beginner, and have never worked out before, I suggest full body work outs for the first month or so, just to break your body in, so to speak. Then, start with a lot of the simple exercises. Squats, deadlifts, pull ups, bench press, military press, and then some curls & extensions. Do 3 or 4 sets of each of those for a while, and that should put some pretty decent size on ya.
I agree, take some time to let your body acclimate to the stresses that weight lifting will put on it. Your first concern should be loosening/strenghthening your connective tissue, as it isn't used to supportinhg the extra weight. Forget about poundages, concentrate on the strictest of form and on your intensity. These two are far more important for solid gains, making a well-rounded physique, staying injury-free, and especially important for the biggining athlete, as you are forming your habits as a lifter. Learn each exercise with good form from the start and you will have that base to build upon long before it's time to up the weight.

The "simple" exercises that BlackandBLue mentioned are a great place to start, but actually it's because they aren't very simple, a better term would be "basic exercises". They are basic in that they are the core movements your body is designed for, but happen to be classified as "complex" (rather than simple) movements because they involve two or more muscle groups to perform the lift. They take a little more thought to do correctly, but are much better at the overall body workout you will be trying to achiveve during the first few months. Once you've got those movements down, then it will be time to start learning variations of thopse complex movements as well as some simple movements (curls, tricep-extension, flyes, leg-extension, etc) that will change the angles and stresses on your muscles as your body adapts to the old routine.

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