need free-weight routine help

[slothy]

hey, i'm just now starting to get into lifting and working out, and just picked up a set of free weights (up to 50lbs) and an incline bench. i really have no idea where to start, never really worked out before so don't know how to go about it for maximum results. I don't expect a detailed routine, but some general guidelines would be great (like how many reps/sets, how many days a week should i work each muscel group, how long of a workout to start with.. that sort of stuff).

any general tips/suggestions for a lost newbie would wonderful, thanks.

I'm a 6'3 205lb male, with very little muscel mass. my goal for now is for growth, and then i may switch over to cutting after i get some decent results.

 

[Squaggleboggin]

If you're looking to add muscle mass, a typical recommendation would be to do five sets of five reps each with a weight you can do no more than seven or eight reps with. There is no one way that is the best for everybody, so try working out a different number of times each week until you find what works for you. I work out three days a week, and it works for me. Some people do it five times and they still see good results; others do it just twice. I'll post the exercises I do, and even though my workouts are geared towards strength, I have most of the 'basic bests' in the lifting world, all with free weights (I use dumbbells and a barbell, so I'm not sure whether you have both or what). Above all, make sure you have the form for all exercises down perfectly before attempting heavy weights. I go to this place http://exrx.net/Lists/Directory.html to look up all of my forms for exercises. Here's the routine, and good luck:

Day One: Deadlifts, military presses, tate presses, jackknife sit ups
Day Two: Off
Day Three: Dumbbell benches, 1 arm rows, flies, hammer curls
Day Four: Off
Day Five: Full squats (all the way down until you can't go farther), stiff legged deadlifts, farmers' walks
Day Six: Off
Day Seven: Off

You can feel free to PM me if you have any questions.

 

[GFR]

List exactly what equipment you have.....do you have dumbbells? or just a barbell and an incline bench.....and is the bench adjustable???

 

[slothy]

i have bowflex select tech dumbells (http://www.bowflexselecttech.com/product.asp?catalog_name=SelectTechCatalog&product_id=1254).

my bench adjusts from incline to flat, no intermediate inclines.

after thinking about it, im not sure if bulking is really what i want to do at the moment, i have about 10lbs of fat i have left to lose (all of which is on my gut btw), and as far as i know, im not going to be able to bulk and lose fat at the same time. so i guesse i'll take a month or so to just get used to the excersises and maybe do medium reps with medium weight or go light.

but i could still use advice on different excersises i should concentrate on, i checked out Squaggleboggin's link, great info but not sure which excersises for each group are most effective, and also how i should setup my weekly schedule (which muscle groups on which days, probaly gona be lifting 3-4 days/wk)

 

[god hand]

hey, i'm just now starting to get into lifting and working out, and just picked up a set of free weights (up to 50lbs) and an incline bench. i really have no idea where to start, never really worked out before so don't know how to go about it for maximum results. I don't expect a detailed routine, but some general guidelines would be great (like how many reps/sets, how many days a week should i work each muscel group, how long of a workout to start with.. that sort of stuff).

any general tips/suggestions for a lost newbie would wonderful, thanks.

I'm a 6'3 205lb male, with very little muscel mass. my goal for now is for growth, and then i may switch over to cutting after i get some decent results.

Just make sure each one of your workouts is intense as HELL!!! And u will accomplish your goals!

 

[slothy]

thanks for the replies, one quick question though, how should i figure out how much weight to start with, asuming im doing 8reps x 3 sets?

also, how long should i wait inbetween sets?

 

[ABLQ2]

if you wait for 30 seconds or less it will help you lose youre fat. ummm finding your weight is just guess work. take two 20 lb dumbells for example and bench them. see how that feels. if you can push out more than 10 or so without tiring out, use something heavier. its just guesswork.