The Beginner Workout Guide: Answers to Commonly Asked Weightlifting Questions

[Stryfe14]

Could some explain to me some of the different abbreviations for different lifts and workouts?

And what does it mean when in someones signature they've got their maxes for different workouts in a X/X/X format? Which means which, I think I know the middle one means bench, but not sure.

/retarded question but thanks

[7399martyn]

Could some explain to me some of the different abbreviations for different lifts and workouts?

And what does it mean when in someones signature they've got their maxes for different workouts in a X/X/X format? Which means which, I think I know the middle one means bench, but not sure.

/retarded question but thanks

its usually done squat/bench/dead. You can figure out what belongs to what cos bench is lightest, squat is middle and deadlift is heaviest.

[OMDIT]

i'm a sophomore in high school, and I'm always busy because of the program in my school I am in. I don't have time to make meals for the recommended 6 meals a day. Is there any alternatives (or alternative foods) that I can eat/ or do?

[7399martyn]

i'm a sophomore in high school, and I'm always busy because of the program in my school I am in. I don't have time to make meals for the recommended 6 meals a day. Is there any alternatives (or alternative foods) that I can eat/ or do?

you dont need to eat 6 times a day to make gains.

At the end of the day, overall calories and macronutrient ratio matter.

Be creative. Nuts, fruit, tuna cans, sandwiches. its easy to eat something in between classes.

[raceto240lean]

good thread

[Baine23]

Thanks

[BrickFitness06]

Interesting

[BrickFitness06]

No simple sugars!

[BrickFitness06]

go with meal replacement bars. or just regular protein bars, and drink alot of water. Also make sure you eat whenever your activity is over!

[BrickFitness06]

Great thread, a lot of interesting questions to think about.

[BrickFitness06]

You have a strong bench for only 18yo bro, keep up the good work!

[BrickFitness06]

good info, great thread

[TheAsianKid]

i lift 5 days a week
and rest for 2 days
how many times should i do cardio and for how long ?

[LiftRightMeow]

i lift 5 days a week
and rest for 2 days
how many times should i do cardio and for how long ?

There is no definite answer to this question. Personally, I like to do cardio about 2-3 days a week. Doing cardio definitely keeps me in much better shape. (and I feel as if it helps when when I'm lifting because I don't get as winded as easily). Also, I feel like doing cardio really hits my calves (running uphill/long distances is awesoe for my calves for some reason).

i'm a sophomore in high school, and I'm always busy because of the program in my school I am in. I don't have time to make meals for the recommended 6 meals a day. Is there any alternatives (or alternative foods) that I can eat/ or do?

That sounds exactly like me. It really is an annoying process eating enough calories everyday. Personally, I like to have 2 shakes with peanut butter, protein, milk, and bananas to get some extra calories in me everyday being that I sometimes don't have time to eat. You just need to set time aside and really dedicate yourself to eating enough and you'll see results. If you really care about your progress, then you should be able to do it depsite the difficulty. Why spend all that time in the gym working your ass off if you're just going to sabotage your gains with a bad diet?

Could some explain to me some of the different abbreviations for different lifts and workouts?

And what does it mean when in someones signature they've got their maxes for different workouts in a X/X/X format? Which means which, I think I know the middle one means bench, but not sure.

/retarded question but thanks

No question is "retarded." People shouldn't be so ashamed of asking questions, especially when they are beginners in whatever they're doing. Asking questions now when you're a beginner will lead to better results and progress in the future for you because you'll know more. WIth that said, here are some comon abbreviations on this site/elsewhere:

CGBP = close grip bench press. It's a triceps exercise that I highly recommend trying out in your routine.

Actually, I just found an article with most, if not all, of the abbreviations here: http://www.exrx.net/WeightTraining/Glossary.html

And that ratio xx/xx/xx differs for people some times. Generally, it's ordered Bench/Squat/Deadlift.
/retarded question but thanks[/QUOTE]

[imajoey]

sweet thread

[Francis333]

Static stretching before lifting is a big no-no.

Dynamic stretching shall be fine imo.


Edit: no rhyme intended.

I completely agree. Dynamic before workout. Static after.

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[Dunkfan914]

Real nice post. Learning alot already

[CR56BB]

Pull ups = win!!!

[joshua247]

Can some1 please explain "The first two sets of the first exercise for each bodypart are warm-ups. The last two are working sets." what does this mean if you have 3 sets? and what if 4? i would really appreciate a quick reply please! and thank you.

[LiftRightMeow]

Can some1 please explain "The first two sets of the first exercise for each bodypart are warm-ups. The last two are working sets." what does this mean if you have 3 sets? and what if 4? i would really appreciate a quick reply please! and thank you.

Warm-ups are sets that you do a really light weight ( a weight that you can do for about 20 reps with ease ).

Working sets are sets that you do your target weight for the week for a certain amount of reps. Do a little more in weight or reps each week to progress in strength/etc. Depending on your body and your goals, the reps in your working sets may vary. Personally, my working sets are usually in the 5-8 rep range.

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[Gressie]

Really nice guide thanks alot, helps out a noobie like me

[kempyboy]

Thanks for this topic, Very helpful. Brilliant advice!

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Are warm-up sets really a necessity?

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[LiftRightMeow]

Are warm-up sets really a necessity?

They're not a "necessity," but I like to do one or two warmups before lifting heavy in Deadlifts, Squats, Benching, and Shoulder pressing. I think that once you begin to lift really heavy weights, it's only common sense to start a little light to warm yourself up. You don't want to just jump right into heavy lifting, believe me.Do what works for you, but I suggest that you do warm-up sets to prevent injuries that willl set you back a few months. Better safe than sorry.