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View Full Version : 39 yrs old just joined gym need advice on workout routine



Rigsb005
01-26-2012, 05:24 PM
Hey lost almost 50 lbs since Oct.11 . My exercise has been all cardio . I'm running 20-25 miles a week. I joined the gym and I'm looking to tone up and add some strenght. Problem is I don't know squat about lifting. Where do I start ? Any suggestion , web sites , routines etc....

Thanks for any help
Charles

zedx
01-26-2012, 05:50 PM
Hi

Since you don't know squat watch this video on squatting. http://www.youtube.com/watch?v=yha2XAc2qu8

Also learn how to do pendlay row. http://www.youtube.com/watch?v=ZlRrIsoDpKg

Brackneyc
01-26-2012, 05:52 PM
Hi

Since you don't know squat watch this video on squatting. http://www.youtube.com/watch?v=yha2XAc2qu8

I think you owe it to him to warn him of the potential dangers of too much squatting. You know the one I am talking about.

zedx
01-26-2012, 06:03 PM
I think you owe it to him to warn him of the potential dangers of too much squatting. You know the one I am talking about.

Oh yes. Your butt cheeks will grow and attract women. You could be in danger of wild women running rampage style at your butt.

Brackneyc
01-26-2012, 06:04 PM
Oh yes. Your butt cheeks will grow and attract women. You could be in danger of wild women running rampage style at your butt.

What if you get an itch? Are there any issues associated with that. :D

zedx
01-26-2012, 06:07 PM
What if you get an itch? Are there any issues associated with that. :D

OMG how quickly I forget.

yes I must mention if you do squats your butt cheeks will stiffen and enlarge so that when you go to scratch your butt you might not get in there very well like you used to. I had that problem. lol for real. i noticed it when i went to scratch and was impressed although my butt still itched. can't win for trying!

rand18m
01-26-2012, 06:59 PM
Hey lost almost 50 lbs since Oct.11 . My exercise has been all cardio . I'm running 20-25 miles a week. I joined the gym and I'm looking to tone up and add some strenght. Problem is I don't know squat about lifting. Where do I start ? Any suggestion , web sites , routines etc....

Thanks for any help
Charles

There are many beginner programs on BB.com that will help you greatly. If you are very serious about learning I would recommend you buy "Exercise and Sport Nutrition" by Dr Kreider et al. It will be a very good learning and future reference book for you. Again you can learn a lot on this web site.

My advice, find a beginner program that focus' on compound movements, begin working out around the 15 rep range for several weeks to allow connective tissues to adapt as your muscle gain strength and endurance before going heavier and less reps, also work out with intensity. If you have the means you could speed up that process by hiring a GOOD, personal trainer to help you get started. Good luck!

ironwill2008
01-26-2012, 08:59 PM
Hey lost almost 50 lbs since Oct.11 . My exercise has been all cardio . I'm running 20-25 miles a week. I joined the gym and I'm looking to tone up and add some strenght. Problem is I don't know squat about lifting. Where do I start ? Any suggestion , web sites , routines etc....

Thanks for any help
Charles

Fully laid-out beginner program:
*Routine: http://forum.bodybuilding.com/showthread.php?t=4195843


Complete nutrition guide to be used to figure your requirements :
*Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showthread.php?t=121703981

litljay
01-26-2012, 09:21 PM
Fully laid-out beginner program:
*Routine: http://forum.bodybuilding.com/showthread.php?t=4195843


Complete nutrition guide to be used to figure your requirements :
*Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showthread.php?t=121703981

This should be an auto response...

Jimbo48
01-27-2012, 07:46 AM
Do Starting Strength. It is a program for novices designed to rapidly gain strength and it is based on compound lifts, squat, press, bench, deadlift and power clean. Also, do not ever use the phrase "tone up" again. It has no meaning and people will jump all over you for using it.