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starting out
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Posted by: scot_lad
Hi guys have just recently found this forum and have been looking back through the posts and i have learned a lot from yous. Im looking to get into weight training more to build strength rather than the body building side of it. I have always been naturally big built and strong so i want to make the most of what im good at and start training. Ok problems are where i live i dont have access to any gyms or places like that. i have got access to a weight bench, barbells, dumbells and i already regularly use the local pool and cycle regularly. Looking back over past post for training routines most of them contain specilist training equipment which i couldnt afford to purchase. My question is with the equipment i have access to what is the best way to start training is it just to try a 3 day a week routine with high weight low rep lifts and continue with the cycling and swimming? or is there a more structured way to do it?.
Cheers
Posted by: Cardinal
You have come to a good place to get help. There is a lot you can do with the setup you have already. Initially, my advice is to use higher repetition training, with lower weights until you get your technique down pat. Focus on practicing the lifts at first rather than just adding weight to the bar with subpar form.
A simple 3x per week fullbody routine would work just fine and is often suggested for beginners. I think it would benefit you greatly and save you a lot of time if you did some extensive reading on some of the more strength oriented message boards out there. A few I visit frequently are fortifiediron.com, power and bulk, and ruggedmag. Tons of useful info. Additionally check out Westside barbell (their site can be found by googling elite fitness systems) and read all the articles there, especially those by Louis Simmons.
If you do eventually end up getting your own equipment, all you would really need is a powerrack, bench, barbell and a bunch of weight plates. A set of adjustable dumbells would be good too. Just keep a lookout for used equipment for sale and snag it when the opportunity presents itself. Can be super cheap. Other special equipment not needed. A cheap way to get to do squats is to simply invest in a couple of uprights and make a simple free squat stand.
For now, you can do all sorts of horizontal pressing work since you have access to a bench. Overhead pressing is easy to do as well. Find a place to do pullups and chinups and use barbell rows, tbar rows, DB rows and the like for latwork. Take your time and learn to do a proper deadlift and backsquat. I could go on and on. Point being you really aren't that limited at all and have lots of options.
Just soak up everything you read like a sponge and try not to get lost in all the little details. Eat hypercalorically, get adequate protein, sleep a lot. Train intelligently and work hard, taking care not to injure yourself right out of the gate. Thinking long term and having patience will pay off in the end. Best of luck and welcome to the iron game.
-Cardinal
Posted by: Premiere
with a bench, dumbbell and barbell you can do a lot. look around some more! most of us here use free weights for mostly everything (no machine) sure machines are good some some things (seated rows, lat pull downs, tricep push downs etc..etc..) but just look around some more and use this http://www.exrx.net/Lists/Directory.html ... u'll find that you can do a lot with just a bench, dumbbells and barbells. Invest in one of those pull up bars that u can hang over your door too. as far as your routine, do a split that is convient for you.
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starting out
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