Thread: Putting together a free weight routine...

Originally Posted by chuck6780

I have been using machines, but I am going to switch to free weights now...I have normally been doing 14 reps of an easy weight, and then working up on weight, down on reps, until I hit a weight that I can only do 8 reps with.

Tommorow is Biceps and Back so I am going to start off with these lifts, unless someone suggests otherwise...

Barbell Curl
Drag Curl
Cable Hammer Curl
Pulldowns
Bent Over Barbell Row
Stiff Leg Barbell Good Morning (Lower back is problematic for me - gotta start small)

Any Advice?

you are doing more for your biceps then you are for your back. You have it BACKwards. Good mornings are a hamstrinng exercise, train them with your hips.

Originally Posted by chuck6780

I have been using machines, but I am going to switch to free weights now...I have normally been doing 14 reps of an easy weight, and then working up on weight, down on reps, until I hit a weight that I can only do 8 reps with.

Tommorow is Biceps and Back so I am going to start off with these lifts, unless someone suggests otherwise...

Barbell Curl
Drag Curl
Cable Hammer Curl
Pulldowns
Bent Over Barbell Row
Stiff Leg Barbell Good Morning (Lower back is problematic for me - gotta start small)

Any Advice?

how bout somethin like:
deadlifts
bentover rows
lat-pulldowns
straight-arm pushdowns
bb curls
drag curls

P-funk, thanks for pointing that out. I knew there were more bicep lifts in there, but I figured that was a good thing.

Kenwood, thanks...I'll try giving that a shot. I am not sure about the deadlifts though - they look tough on the lower back. I know that's the point, but I don't think it's safe for me yet.

Originally Posted by chuck6780

P-funk, thanks for pointing that out. I knew there were more bicep lifts in there, but I figured that was a good thing.

Kenwood, thanks...I'll try giving that a shot. I am not sure about the deadlifts though - they look tough on the lower back. I know that's the point, but I don't think it's safe for me yet.

whats ur stats? age?..

Going on 26...6'5, 195lbs Just started two weeks ago, so I have no idea about anything else.

oic cool

Originally Posted by chuck6780

P-funk, thanks for pointing that out. I knew there were more bicep lifts in there, but I figured that was a good thing.

Kenwood, thanks...I'll try giving that a shot. I am not sure about the deadlifts though - they look tough on the lower back. I know that's the point, but I don't think it's safe for me yet.

Hi chuck6780,
I started doing deadlifts a few months ago. I regret that I didn't start doing them in the beginning also like you fearing that I'll hurt my lower back or something. Trust me, if you do them with good form and use the precautions, you're lower back will be fine. I go heavy on deadlift day working my way up to a 1RM max and the next day my lower back never feels sore.

Originally Posted by LexusGS

Hi chuck6780,
I started doing deadlifts a few months ago. I regret that I didn't start doing them in the beginning also like you fearing that I'll hurt my lower back or something. Trust me, if you do them with good form and use the precautions, you're lower back will be fine. I go heavy on deadlift day working my way up to a 1RM max and the next day my lower back never feels sore.

agree i go for 3-5 reps

Originally Posted by chuck6780

I am not sure about the deadlifts though - they look tough on the lower back. I know that's the point, but I don't think it's safe for me yet.

Sure it's safe. Start with an empty bar. Get used to the form and slowly add weight.

Guide To Designing A Routine
Designing a Split Routine

THANK YOU IM...that work out was awesome - way better than machines, by far! I tried the deadlifts with 10lbs on each side. I did the ones where they don't touch the ground for 12 reps - 3 sets and it felt great. The only part of my back that is sore is the weak side, but it's a good sore... They worked my quads out pretty well, too. I did 3 back machines including the seated row, but I did do others with free weights.

I have a question...I kept switching from a back exercise to a bicep exercise, and in between my biceps would stop being sore. So I would wear them out again, but they just won't stay sore. They feel like jello right now, but not sore and "pumped" like when I used the machines. Is this ok?

Also, I did dumb bell curls and my left arm is substantially weaker than my right side, so I forced an extra 10 out of the left side. Is this a good method to get my left side equal to my right?

Sorry for all of the questions, and thanks for the help!

CowPimp, very nice articles...very informative as well, I learned a lot, thanks!