New and would like tips

[fishwhisperer]

I'm fairly new to working out. I hit 40 last year (groan) and my primary goals are to tone the belly and to build muscle mass. It's vanity pure and simple. I'm 6'2" and currently weigh in at about 220 lbs. I wouldn't mind losing about 20 lbs but I do know that building muscle will add pounds. I just joined a gym a few weeks ago and have been going about 5 days a week, after work. Does anyone have any tips for me in regards to a routine I might try? Should I focus on less weight more reps? More weight less reps? Any help would be appreciated.

 

[triplstep]

Hey Bro....
do the fish wisper back... ha

I'm 51 and and pounding on the compound movements. That is the key for gains. I still grow, at this age, it is very cool. Clean too by the way, as I will never have a need to get huge.

Since you are new to the weights game, keep poundage light , relatively speaking, in the 12 to 15 rep range. Let your ligaments and tendons get a feel for the new motions, the contracting and stretching, they are being put through. Your joints too will appreciate the slow introduction, before going heavy that is.

Pay attention to the squatrack in the gym, and introduce yourself to it. Do it on your very next visit. While there, practice the movement with an unloaded bar if you are capable. If not, do it without weight, all the while working on the the flexibilty needed to squat with the proper range of motion and the proper form. This is important. This could take weeks. Leave the ego at the door. Proper form is all that mattersfor now. The poundage will follow, and you will be repping 225 in a years time.

As far as your abs go, they are there, burried under the snacks you ingest while wispering to fish... but if abs are your game, look up front squat on youtube, as this will slay your core, like no other excercise.

Hope this helps get you going in a somewhat limited by useful direction.

Welcome to the board.

 

[fishwhisperer]

Thanks. I will definitely give that a try. Currently I'm doing 2 sets of 10-15 on different machines that work various muscle groups, for about 30-45 minutes. Followed by 30-45 minutes on the cross trainer or treadmill. Should I switch to free weights, or do a blend?

 

[triplstep]

I'm not sure of your gym history, but if you are new-new, just being there is great, and whatever you are doing is better than the alternative.

I like free weights, but will use cable stations too. Machines are useful for a person just starting out, and some isolation work. Be sure to know which muscles are being targeted while at any station, whether machine, free weights, cables, or isometrics, and gravitate toward the equipment that will work your larger muscle groups; legs, back, chest, shoulders.

There is a lot to this game of muscle building (not toning). Nutrition is a major player too. This site taught me a ton, and I still read here to increase my knowledge.


Most of all, stay with it. At the level you are, there is no right or wrong, as long as the weight is on the light side to keep injuries low. Work on technique, and get to know excercises. Listen to your body, and prepare yourself to get stronger.



1. Go to the new member section and introduce yourself.

2. Search for a Beast-ette that goes by the name of Built, her stuff is spot on.
3. just keep showing up to the gym, and keep learning.

 

[Dath]

^^^Good advice giving right There bud.
First and foremost stick to it!! Your gonna find your energy level going up and just an all around good feeling. Id keep the reps high also 12-15 like stated before, dumbells, cables are great for strengthing temdons/ligaments and muscle.
Find a routine and stick with it for a month then change it up some, you wanna keep your muscle fibers guessing lol and by changing things every 3-4 you'll be doing just that.
Built's threads and posts will help you so much!! Guaranteed.
Best of luck bro

 

[Powermaster]

I agree with all of the above.

It's all right here: http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

 

[brazey]

Good advice by all. Keep us posted on your progress.

 

[aminoman74]

Start light till you get the tendons and ligaments stronger and work on forum.I see tons of people do shitty forum and don't get shit out of it.Do a weight that's heavy BUT controllable.Do like 2 sets or so and very your reps .Hit your legs as it will release more hormones in your body to make it grow fast and to make you look more balanced.And please done try to get on any gear for a long time as you will hurt yourself as your body will grow to fast and the tendons and all wont be able to hold the weight and growth.

Get on some good sups and you will be fine.