(Beware semi-long post)
Edit: Forgot to mention my goals. Essentially what I want is to transform my body into this: farm2.static.flickr.com/1354/1231842504_43e271f53c.jpg
I don't know to a 100% the difference between bodybuilders, powerlifters, etc so I don't know under which cathegory my goal fits under. But you can basically say that I want a body like on that picture and maintain it along with great health. I do favour explosive power combined with endurance over just shear strength and size. I want that strong, athletic look.
Well, precisely what the title says I need help since I'm a beginner and just started out seriously lifting weights. There is just overwhelmingly TOO MUCH information out there that I don't have the time to read, so I am hoping anyone here experienced at weightlifting had the time to point me in the right direction. I keep reading different things and can't figure out what the general conscensus is. For a beginner, is it better to start with building strength or size (wondering since I believe I am relatively strong for my size)?
On the same point, is it better to start gaining size/strength or should I begin the fat loss first (I've got about 20pounds excess luggage :/ ) ?
I have the idea in my head that I should start lifting weights and get bigger/stronger and after that I should cut since the fat loss will proceed quicker if I have more muscle & higher metabolism etc.
Am I completely lost? What kind of programme have I set up for myself below?
I read a version of this programme somewhere and liked it so I've been using it with success so far, altough anything a beginner does will yield success, so I'm hoping anyone here could give some constructive criticism/advice.
Age: 20
Height: 5'9 (175cm)
Weight: Fluctuates at 72-74kg (158-162 pounds) (I believe about 20 of those lbs are fat)
Altough I think I've gained a couple of pounds since I've been lifting weights for about a month.
My weightlifting programme:
Im starting with 1 exercise / muscle group. I do 4 sets of 12/10/8/6 reps at 70-75-80-85% max. I go with the 2-1-2second rule, with 45sec between sets and 1min between exercises.
Example: Sitting chest press- Set 1: 12 reps at 45kg, Set 2: 10reps at 50kg, Set 3: 8reps at 55kg, set 4: 6reps at 60kg.
Mon: Abs, Chest, Biceps, Triceps, Forearms, Legs
Wed: Obliques, Lats, Lower back, Mid back, Deltoids, Traps/Shoulders
Fri: Same as monday.
The following week I just rotate and do the second section on Mon's & Fri's and the first section on Wed's. I plan to increase the weight by 5kg (about 2.5lbs) every 3week.
I'd appreciate any and every piece of advice. Thanks.
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Thread: Help out a beginner
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04-10-2010, 09:53 AM #1
Help out a beginner
Last edited by mkhalaf; 04-10-2010 at 10:14 AM.
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04-10-2010, 09:56 AM #2
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