Re: Weightlifting -- General Discussions

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Date Posted: 12:33:41 11/02/05 Wed
Author: Matthew Villani
Subject: Re: Weightlifting
In reply to: Ashley 's message, "Re: Weightlifting" on 01:22:16 10/21/05 Fri

>>>>Anybody interested in, or participate in
>>>>weightlifting/bodybuilding? Use this thread to share
>>>>lifting tips, compare stats, ask questions, even the
>>>>most asanine questions pertaining to the activity.
>>>>Remember, mind the guidelines when discussing this
>>>>topic, because different training styles can lead to
>>>>conflicts, which can lead to very heated discussions
>>>>(which I have seen in other forums).
>>>
>>>I'm thinking of starting weightlifting, but I wanna
>>>learn about it first. I should read this thread, I'd
>>>probably learn a lot.
>>
>>Well, what are your goals? I can give you specific
>>advice for whatever goals you have.
>
>Ummmmmm..........ok. I have two main goals.
>
>1. To look more firm and hard all over (NOT MASCULINE,
>JUST WITH ENOUGH MUSCLE TO LOOK GOOD FOR THE BEACH)

Don't take steroids and you'll be fine. Women don't have the potential in almost all cases to build muscle like a huge ass bodybuilder. Don't worry, you'll be fine. I'll give a sample workout plan, feel free alter this based on what you have access to.

>2. To build strength (I'm not a weakling but I'm not
>strong either)

A good way to assess starting strength is to test out how much you can lift with various basic exercises. Weightlifting does build strength, but so do real life manual labor style activities. I would suggest a combination of both.

>
>Surprised weight loss isn't on there? I'm not fat but
>I'm not skinny (I'm about 110 lbs at 5'4"), and I
>think that if I get more toned up, it'll be a more
>thin 110 than an average 110.

I do admit I am a little surprised because girls are obsessed with weight loss as a general role. My sample workout plan should get you on the right path. BTW, 110 for your height actually is thin. And unrelated, yes, I strongly believe that despite weighing less than Bert, you could kick his ass into dust.

Sample workout plan for beginners

Day 1:

Curls: 3x10
Military Press: 3x10
Hammer curls: 3x10
Bent over rows: 1x10

You will be sore enough after this that you'll need to take days 2 and 3, probably also 4, off since it's your first workout. Don't worry about this, it's normal.

Day 5:

Bench Press: 3x10
Squats: 3x10

You'll probably take a few days off after that too, I'd suggest day 6 and day 7.

Day 8:

Deadlifts: 2x10
Lat Pulldown: 2x10

And from there you rest and start the thing over again. This sample workout plan is just to give a general idea. You should adjust your workout in the direction your body wants to naturally take. For example, if it works better doing 2 sets of 12 instead of 3 sets of 10, then do the 2 of 12. However, eventually the rest periods will be shorter, and the reps and sets will decrease and you'll be probably taking on more intense loads.

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