Your advice to rookies!!!
+13
Hodgey
ShahenshahG
trenchtownbaboon
skimpton
Lumbering_Jack
The Real Jambo
ThrowingLeather
Soldier_Of_Fortune
aja424
oneorthree
lightsout
Solerina
TRUSSMAN66
17 posters
The v2 Forum :: Sport :: Other sports :: Weightlifting
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Your advice to rookies!!!
Most of us have been training for a longtime..If you had some advice to impart to newbies what would it be......
1. Forget what everybody else is lifting and concentrate on your own gig....study form...
1. Forget what everybody else is lifting and concentrate on your own gig....study form...
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Don't be afraid to ask gym staff for advice.....it's what they're there for : )
Solerina
Solerina
Solerina- Posts : 2250
Join date : 2011-01-28
Location : Button Moon
Re: Your advice to rookies!!!
Good point......although maybe approach an obvious bodybuilder as the staff aren't always clued up....
seek advice.....good point.
seek advice.....good point.
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Don't ask lightsout for advice..another bit of "advice" to rookies
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Trussman has a good point with the form, bouncing weights around and getting your body into all the wrong shapes while lifting is not such a problem with the lighter weights but sooner or later you'll get to a stage where you're doing heavier weights and something will have to give ....probably one of you're lower spinal disks or rotator cuff.
lightsout- Posts : 131
Join date : 2011-06-09
Re: Your advice to rookies!!!
Nice one Truss I appreciate the support...
lightsout- Posts : 131
Join date : 2011-06-09
Re: Your advice to rookies!!!
1.) Stick to compound or "big" lifts for the first 6 months. Deads,Squats,Shrugs,Military press, wieghted press ups, bench press.
2.) get good form - dont do 5 terrible reps at a weight just to look strong.
3.) EAT!! loads of meat and loads of carbs (assuming someone wants to bulk up)
And last but not least...... Never AND I DO MEAN NEVER listen to anything a personal trainer tells you or pay money for a session with one of these muppets.
If your a menopausal woman who wants to "tone up" then im sure doing 25 press's with a 1kg weight followed by a circuit on all machines at the lowest weight will really benifit you... anyone else tell them to do one
2.) get good form - dont do 5 terrible reps at a weight just to look strong.
3.) EAT!! loads of meat and loads of carbs (assuming someone wants to bulk up)
And last but not least...... Never AND I DO MEAN NEVER listen to anything a personal trainer tells you or pay money for a session with one of these muppets.
If your a menopausal woman who wants to "tone up" then im sure doing 25 press's with a 1kg weight followed by a circuit on all machines at the lowest weight will really benifit you... anyone else tell them to do one
oneorthree- Posts : 54
Join date : 2011-08-03
Re: Your advice to rookies!!!
-Concentrate on form.
-Establish some form of routine, but never set it in stone.
-Don't worry about the amount of weight you lift, just give it 100% and sure enough you will get stronger.
-3 to 4 times a week is sufficient, don't go over the top whilst your new hobby is all fresh and exciting as you can easily kill it.
-Establish some form of routine, but never set it in stone.
-Don't worry about the amount of weight you lift, just give it 100% and sure enough you will get stronger.
-3 to 4 times a week is sufficient, don't go over the top whilst your new hobby is all fresh and exciting as you can easily kill it.
aja424- Posts : 748
Join date : 2011-03-18
Age : 45
Location : Nottingham
Re: Your advice to rookies!!!
Truss do you like to spot the lads in the gym?
Soldier_Of_Fortune- Posts : 4420
Join date : 2011-03-14
Location : Liverpool JFT96 YNWA
Re: Your advice to rookies!!!
Truss loves to spot lads on the flat bench,they call him "the tea bagger"
Guest- Guest
Re: Your advice to rookies!!!
Get enough sleep.
ThrowingLeather- Posts : 85
Join date : 2011-02-25
Location : Way Up In My Ivory Tower
Re: Your advice to rookies!!!
viewtothegym wrote:Truss loves to spot lads on the flat bench,they call him "the tea bagger"
He is always there with a helping 'hand'
Soldier_Of_Fortune- Posts : 4420
Join date : 2011-03-14
Location : Liverpool JFT96 YNWA
Re: Your advice to rookies!!!
Looks like we've ben invaded by idiots with no lives!!
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Like others say,Dont try to lift the heavier weights if you cant,it leads to bad form and possibly injury.As much as you might think it nobody in the Weights room will judge you,we all have to start at the bottom and work up
The Real Jambo- Posts : 57
Join date : 2012-07-29
Age : 39
Location : Uk
Re: Your advice to rookies!!!
Less is better.......low sets with maximum intensity and don't train the same bodypart more than once a week....
Slowly build a core......first!
Slowly build a core......first!
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Dont wear gloves, they are for wimps.
Lumbering_Jack- Posts : 4341
Join date : 2011-03-07
Location : Newcastle
Re: Your advice to rookies!!!
Stick to the basic compounds.
I would personally recommend stronglifts 5x5.
It focuses on form/technique, building up gradually (which is positive as you PB a lot initially), has methods to get through plateaus and only needs about an hour 3 times a week which leaves you feeling hungry to get back in the gym.
I would personally recommend stronglifts 5x5.
It focuses on form/technique, building up gradually (which is positive as you PB a lot initially), has methods to get through plateaus and only needs about an hour 3 times a week which leaves you feeling hungry to get back in the gym.
skimpton- Posts : 189
Join date : 2011-02-04
Re: Your advice to rookies!!!
Dont cut corners on your warm up - it could take you a year to recover if something goes wrong
Re: Your advice to rookies!!!
I saw you recommended only working each body part once a week, I normally do chest twice a week at least. Why do you say that?
Hodgey- Posts : 2241
Join date : 2011-05-24
Age : 29
Location : Torbay
Re: Your advice to rookies!!!
Max the burn
incontinentia- Posts : 3977
Join date : 2012-01-06
Location : Ireland
Re: Your advice to rookies!!!
Because you're not giving it enough time to grow and working it when it's still in a state of repair..
Hence you are hindering growth!!
Hence you are hindering growth!!
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
TRUSSMAN66 wrote:Because you're not giving it enough time to grow and working it when it's still in a state of repair..
Hence you are hindering growth!!
A lot depends on the person. I used to deadlift twice per week and was able to recover and still see impressive gains. As long as you are getting the right recovery you'l be fine.
Lumbering_Jack- Posts : 4341
Join date : 2011-03-07
Location : Newcastle
Re: Your advice to rookies!!!
You weren't doing squats as well were you Mate??
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Yeah...
Deadlift Monday
Squat Wednesday
Deadlif Friday
Recovery was tough but I got used it.
Deadlift Monday
Squat Wednesday
Deadlif Friday
Recovery was tough but I got used it.
Lumbering_Jack- Posts : 4341
Join date : 2011-03-07
Location : Newcastle
Re: Your advice to rookies!!!
That's too much....crazy...No coach would advocate that....
Obviously couldn't have been drug free...
Obviously couldn't have been drug free...
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Never taken a steriod in my life...
Truss, it is all about what works for you.
Re the deadlifts, one session was heavy, 3/4 rep stuff, the other was 8/10 rep. Still hard, but helped my recovery no doubt. I've always been a quick to recover, my lass love me for it
Truss, it is all about what works for you.
Re the deadlifts, one session was heavy, 3/4 rep stuff, the other was 8/10 rep. Still hard, but helped my recovery no doubt. I've always been a quick to recover, my lass love me for it
Lumbering_Jack- Posts : 4341
Join date : 2011-03-07
Location : Newcastle
Re: Your advice to rookies!!!
TRUSSMAN66 wrote:That's too much....crazy...No coach would advocate that....
Obviously couldn't have been drug free...
Stonglifts and Starting strength has squats in each session so that's 3 times per week. Plus there'll be deadlifts every other session albeit just the one set. Most reasonabley atheletic individuals should be fully recovered from a workout within 48 hours.
liverbnz- Posts : 2958
Join date : 2011-03-07
Age : 40
Location : Newcastle, County Down
Re: Your advice to rookies!!!
Absolute bulls**t......
I squatted Saturday and my legs still hurt now......
You cannot work your legs properly and be fully recovered in 48 hours or else you're not training to failure!!
Delusional to suggest even the biggest roid merchant would train the same bodypart three times a week...
Crazy.........
Your muscles need time to repair and then grow....
I squatted Saturday and my legs still hurt now......
You cannot work your legs properly and be fully recovered in 48 hours or else you're not training to failure!!
Delusional to suggest even the biggest roid merchant would train the same bodypart three times a week...
Crazy.........
Your muscles need time to repair and then grow....
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Well it depends on intensity, weight, volume, etc but are you telling me you know more than the thousands and thousands that have done these training programs or those that designed them?
I've squated over 200lbs for 5*5 this evening, I'll play non-competitive football tomorrow night and I'll be squating over 200lbs again Thursday. And again on Saturday.
3 months ago I would never be squatting that. So 'delusional' and 'cowpat'? I think not.
I've squated over 200lbs for 5*5 this evening, I'll play non-competitive football tomorrow night and I'll be squating over 200lbs again Thursday. And again on Saturday.
3 months ago I would never be squatting that. So 'delusional' and 'cowpat'? I think not.
liverbnz- Posts : 2958
Join date : 2011-03-07
Age : 40
Location : Newcastle, County Down
Re: Your advice to rookies!!!
TRUSSMAN66 wrote:Absolute bulls**t......
I squatted Saturday and my legs still hurt now......
You cannot work your legs properly and be fully recovered in 48 hours or else you're not training to failure!!
Delusional to suggest even the biggest roid merchant would train the same bodypart three times a week...
Crazy.........
Your muscles need time to repair and then grow....
Give it a rest Trussy, I explained that one session was lighter with higher reps. You are also ignoring the fact that deadlifts use back and legs, not just legs.
I dont have to prove anything to you, that is how I trained and I got great results, dont like it then jog on.
Lumbering_Jack- Posts : 4341
Join date : 2011-03-07
Location : Newcastle
Re: Your advice to rookies!!!
Maybe I was over the top.....
But you've reached great heights overtraining in my opinion.....
Certainly have immense recovery powers.....
Re-iterate that no text book trainer would suggest such a gruelling schedule..
But you've reached great heights overtraining in my opinion.....
Certainly have immense recovery powers.....
Re-iterate that no text book trainer would suggest such a gruelling schedule..
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
TRUSSMAN66 wrote:Maybe I was over the top.....
But you've reached great heights overtraining in my opinion.....
Certainly have immense recovery powers.....
Re-iterate that no text book trainer would suggest such a gruelling schedule..
Except that's rubbish.
liverbnz- Posts : 2958
Join date : 2011-03-07
Age : 40
Location : Newcastle, County Down
Re: Your advice to rookies!!!
No it isn't.....
Only a fool does deadlifts and squats three times a week...
Advice to rookies..ignore this guy or you'll end up in hospital..
Body needs rest to recuperate and rebuild damage tissue...
Please look around on the internet and be sure to check MY advice out!!!!
Only a fool does deadlifts and squats three times a week...
Advice to rookies..ignore this guy or you'll end up in hospital..
Body needs rest to recuperate and rebuild damage tissue...
Please look around on the internet and be sure to check MY advice out!!!!
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
More rubbish.
Scientific research has shown that optimal recovery of a muscle worked on should take between 48-72 hours and some experieneced weightlifters can in fact recover in 30 hours. This is research conducted using muscle protein synthetic rates which shows muscles return to their 'routine housekeeping' within the 48-72 hour timeframe.
Medhi the author of stronglifts, Olympic trainer Glenn Pendlay and Reg Park - mentor of Arnie are all advocates of the 5*5, and all stress the importance of having squats in every single workout as the excercise is almost full body workout on it's own. You will not end up in hospital doing it 3 times per week - unless you have poor form.
This information is not coming from me, it's all from those mentioned above and people who actually conduct thorough research. It is so easily available all over the internet - it bascially common knowledge. I have rarely seen anyone advocate 1 body part per week as that is an extremely slow and outdated view on weightlifting, but heh whatever works for you. Personally, I'd rather have an open mind. That way I'll keep learning new things.
Scientific research has shown that optimal recovery of a muscle worked on should take between 48-72 hours and some experieneced weightlifters can in fact recover in 30 hours. This is research conducted using muscle protein synthetic rates which shows muscles return to their 'routine housekeeping' within the 48-72 hour timeframe.
Medhi the author of stronglifts, Olympic trainer Glenn Pendlay and Reg Park - mentor of Arnie are all advocates of the 5*5, and all stress the importance of having squats in every single workout as the excercise is almost full body workout on it's own. You will not end up in hospital doing it 3 times per week - unless you have poor form.
This information is not coming from me, it's all from those mentioned above and people who actually conduct thorough research. It is so easily available all over the internet - it bascially common knowledge. I have rarely seen anyone advocate 1 body part per week as that is an extremely slow and outdated view on weightlifting, but heh whatever works for you. Personally, I'd rather have an open mind. That way I'll keep learning new things.
liverbnz- Posts : 2958
Join date : 2011-03-07
Age : 40
Location : Newcastle, County Down
Re: Your advice to rookies!!!
what advice would you give to someone who wants size but at the same time wants cuts? Is it possible to train for both at the same time or would you say get the size first and cuts after?
Makaveli- Posts : 192
Join date : 2013-02-27
Re: Your advice to rookies!!!
Anybody who deads and Squats every 48 hrs is crazy...end of
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Well from a personal experience if I was going heavy...or even just having a good session, id not repeat a session in the same week. One should be enough if your doing it properly.
I have the same argument with circuit training...some people do two or three classes on in a night one after the other...I tell them they're not pushing hard enough in the first one.
Makaveli, if you want to cut...diet is probably the.best thing...but.if.you want exercises...do some hi intensity bodyweight stuff...burpees etc..put a good session in once or twice a week.
All in all train sensible
I have the same argument with circuit training...some people do two or three classes on in a night one after the other...I tell them they're not pushing hard enough in the first one.
Makaveli, if you want to cut...diet is probably the.best thing...but.if.you want exercises...do some hi intensity bodyweight stuff...burpees etc..put a good session in once or twice a week.
All in all train sensible
Geordie- Posts : 28896
Join date : 2011-03-31
Location : Newcastle
Re: Your advice to rookies!!!
I agree a heavy squat session.......and I'm feeling it three days later..
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
Re: Your advice to rookies!!!
Went to the gym the other day and wanted to some smith machine hack squats..Only one smith machine....
Some scrawny kid must have done about ten sets of bench on it........and none of which I could see that went to failure.........Felt like dragging him off it.........In the end I used the hack machine of which I never feel comfortable on......But it wasn't satisfying..
Rookies three sets to failure is more than enough..
Some scrawny kid must have done about ten sets of bench on it........and none of which I could see that went to failure.........Felt like dragging him off it.........In the end I used the hack machine of which I never feel comfortable on......But it wasn't satisfying..
Rookies three sets to failure is more than enough..
TRUSSMAN66- Posts : 40690
Join date : 2011-02-02
The v2 Forum :: Sport :: Other sports :: Weightlifting
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