Recomendations to setting up a schedule (for noob)

SixHeads · 12-22-2003, 05:57 PM

I have no idea what I'm doing--but willing to learn. I have some free weights (2 hand held and 1 bar both with adjustable weights) but probably not enough. I also have an old school resistance machine (something gold) that I can do bench press (with the ability to adjust incline), and military press etc.

However, as stated--I have no idea what I am doing. Which exercise to perform, in which order, how much time between sets, how to organize it, how many days to work out, etc.

Please, any forthcoming info is appreciated.

MeLo · 12-23-2003, 04:58 AM

Try playing around with the weight to see how heavy you can do for how many reps. Basically, when you are starting out, try to do a weight that you can do for 3sets and 15reps while resting 30 secs in between. It what my personal trainer gives to those who are new

ponyboy · 12-23-2003, 05:13 AM

Start reading, my friend...read everything you can on this site and others to start building a good knowledge base.

My best recommendations for newbies:

1) Start easy - you don't want to burn yourself out right away, so begin with no more than 3 days a week of lifting. Make sure to work on your diet and resting schedule just as much as your lifting one. Also make sure you schedule at least one rest day in between each lifting day. The recommendations Melo gave for starting weights are good ones.

2) Schedule your workouts when you KNOW you have time to do them so they become a habit, which takes a few weeks. Keep them consistent and even if you don't lift weights at those times, do something else active like running (if you can) or even walking around the block a dozen times. Establishing the habit is the hardest part.

3) DO WHAT WORKS FOR YOU. You will have dozens of people giving you advice, rep schemes, schedules, supplement advice, etc...it is a big experiment and you have to adjust things often to find out what is working for your body. If you try something and see no change in a 6-8 week period, change it up until you find what works. Same with diet - everyone is an individual.

4) As a trainer, I always recommend you see one (a good one) to get proper form down - it's worth the investment, even if you are planning on home workouts. They can also focus their time on your specific goals, whether it be weight loss, muscle gain, or whatever. Just make sure they are credible, educated and can show you what they have done with other people.

Good luck!

MeLo · 12-23-2003, 05:17 AM

nice!

to ponyboy

BabyArnold · 12-23-2003, 02:38 PM

What you are asking for is what works for someone else, which usually is where everyone gets started. But what you do is check out workouts that are in mags and books using the same type of equipment that you have and go from there. In the back of Arnold Encyclopedia it has a section on using things around your house and minimum weights to get a good workout in.

BabyArnold · 12-23-2003, 02:39 PM

Quote:

Originally posted by ponyboy
Start reading, my friend...read everything you can on this site and others to start building a good knowledge base.

My best recommendations for newbies:

1) Start easy - you don't want to burn yourself out right away, so begin with no more than 3 days a week of lifting. Make sure to work on your diet and resting schedule just as much as your lifting one. Also make sure you schedule at least one rest day in between each lifting day. The recommendations Melo gave for starting weights are good ones.

2) Schedule your workouts when you KNOW you have time to do them so they become a habit, which takes a few weeks. Keep them consistent and even if you don't lift weights at those times, do something else active like running (if you can) or even walking around the block a dozen times. Establishing the habit is the hardest part.
Good Advice!!!

This is good advice!
3) DO WHAT WORKS FOR YOU. You will have dozens of people giving you advice, rep schemes, schedules, supplement advice, etc...it is a big experiment and you have to adjust things often to find out what is working for your body. If you try something and see no change in a 6-8 week period, change it up until you find what works. Same with diet - everyone is an individual.

4) As a trainer, I always recommend you see one (a good one) to get proper form down - it's worth the investment, even if you are planning on home workouts. They can also focus their time on your specific goals, whether it be weight loss, muscle gain, or whatever. Just make sure they are credible, educated and can show you what they have done with other people.

Good luck!

BabyArnold · 12-23-2003, 02:40 PM

Good Advice!!

**Mudge** · 12-23-2003, 02:48 PM

Truly. I have burned out plenty of times, working out for 6 months then stopping always telling myself "I'll go tomorow..."

Tomorow never comes. So allow yourself a couple days off and dont kill yourself right off the bat.

SixHeads · 12-23-2003, 04:52 PM

Thanks all. I was planning on a 3 day/week workout schedule.

After reading a lot of text I was going to shoot for 3 sets of 6-8 reps for each body part...which is quite different from 15.

As for my eating and sleeping--I get a good amount of sleep (always have) but my eating schedule has consisted of 1 maybe 2 meals/day. I think for the first week (starting yesterday) I will work mainly on my eating schedule (power walking during my workout time). Yesterday I got 4 meals in. =) This will give me time to construct a balanced workout schedule.

12-22-2003, 05:57 PM	#1
SixHeads Always Learning Join Date: Dec 2003 Posts: 8	Recomendations to setting up a schedule (for noob) I have no idea what I'm doing--but willing to learn. I have some free weights (2 hand held and 1 bar both with adjustable weights) but probably not enough. I also have an old school resistance machine (something gold) that I can do bench press (with the ability to adjust incline), and military press etc. However, as stated--I have no idea what I am doing. Which exercise to perform, in which order, how much time between sets, how to organize it, how many days to work out, etc. Please, any forthcoming info is appreciated.
SixHeads Always Learning Join Date: Dec 2003 Posts: 8

12-23-2003, 04:58 AM	#2
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	Try playing around with the weight to see how heavy you can do for how many reps. Basically, when you are starting out, try to do a weight that you can do for 3sets and 15reps while resting 30 secs in between. It what my personal trainer gives to those who are new
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	Pics @ http://www.ironmagazineforums.com/ga...00/ppuser/5811

12-23-2003, 05:13 AM	#3
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Start reading, my friend...read everything you can on this site and others to start building a good knowledge base. My best recommendations for newbies: 1) Start easy - you don't want to burn yourself out right away, so begin with no more than 3 days a week of lifting. Make sure to work on your diet and resting schedule just as much as your lifting one. Also make sure you schedule at least one rest day in between each lifting day. The recommendations Melo gave for starting weights are good ones. 2) Schedule your workouts when you KNOW you have time to do them so they become a habit, which takes a few weeks. Keep them consistent and even if you don't lift weights at those times, do something else active like running (if you can) or even walking around the block a dozen times. Establishing the habit is the hardest part. 3) DO WHAT WORKS FOR YOU. You will have dozens of people giving you advice, rep schemes, schedules, supplement advice, etc...it is a big experiment and you have to adjust things often to find out what is working for your body. If you try something and see no change in a 6-8 week period, change it up until you find what works. Same with diet - everyone is an individual. 4) As a trainer, I always recommend you see one (a good one) to get proper form down - it's worth the investment, even if you are planning on home workouts. They can also focus their time on your specific goals, whether it be weight loss, muscle gain, or whatever. Just make sure they are credible, educated and can show you what they have done with other people. Good luck!
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

12-23-2003, 05:17 AM	#4
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	nice! to ponyboy
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	Pics @ http://www.ironmagazineforums.com/ga...00/ppuser/5811

12-23-2003, 02:48 PM	#8
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Truly. I have burned out plenty of times, working out for 6 months then stopping always telling myself "I'll go tomorow..." Tomorow never comes. So allow yourself a couple days off and dont kill yourself right off the bat.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

12-23-2003, 02:38 PM	#5
BabyArnold Registered User Join Date: Apr 2002 Posts: 260	What you are asking for is what works for someone else, which usually is where everyone gets started. But what you do is check out workouts that are in mags and books using the same type of equipment that you have and go from there. In the back of Arnold Encyclopedia it has a section on using things around your house and minimum weights to get a good workout in.

12-23-2003, 02:40 PM	#7
BabyArnold Registered User Join Date: Apr 2002 Posts: 260	Good Advice!!

12-23-2003, 04:52 PM	#9
SixHeads Always Learning Join Date: Dec 2003 Posts: 8	Thanks all. I was planning on a 3 day/week workout schedule. After reading a lot of text I was going to shoot for 3 sets of 6-8 reps for each body part...which is quite different from 15. As for my eating and sleeping--I get a good amount of sleep (always have) but my eating schedule has consisted of 1 maybe 2 meals/day. I think for the first week (starting yesterday) I will work mainly on my eating schedule (power walking during my workout time). Yesterday I got 4 meals in. =) This will give me time to construct a balanced workout schedule.
SixHeads Always Learning Join Date: Dec 2003 Posts: 8

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