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Anonymous
sup /fit/

I'm starting with weightlifting on monday and I'm trying to figure out how many reps I should start with.

I know high weight low reps builds muscle and all that, but sometimes I read that beginners should start with sets of 12-15 reps for 8 to 10 weeks. To me that sounds like kind of a waste of time since I'm not interested in improving endurance.

So what's really the best approach here? Starting right off with 5 reps or doing 12 for a couple of weeks first?
>> Anonymous
if you can manage three reps for a start you'll be glad.
Don't get too sore and start slow.
>> Anonymous
Two to four sets of each exercise.

The first, start with a low weight and high rep.
In the later sets, increase the weight and gradually decrease the reps.

Don't overdo it.
>> Anonymous
start with 12-15 reps and moderate weight. just get your joints used to the pressure and train muscle memory for proper form.

Videotape yourself performing the more intricate lifts and post it here so we can correct your form.
>> Anonymous
OP, 12-15 reps will not build endurance.

Running, rowing, biking, swimming: these build endurance in muscles. Thousands of repetitions build endurance, not 10 or 20 or even 50. I strength train all the time with 20 reps.

More reps ensures that you use a lighter weight, which will probably keep your form better than a much heavier weight for less reps. This is why trainers suggest high reps, to avoid beginners from training above their level and fucking up their form. Bad form will eventually lead to injury, trust me.

Stay light, and keep the reps high for a couple of months. I know you're probably young and want to impress everyone with how much you can lift, but don't, for your body's sake.
>> Anonymous
get starting strength and follow the program
>> Anonymous
Only do heavy weights if you have a smith cage/safety equipment and know how to use it; lot of idiots kill themselves doing heavy weights without a spotter/said equipment on major lifts.

It is mostly a waste though. A better way is to do 5-8 warm up sets with increasing poundages till you hit your target lift. (heaviest weight you can rep with.) This will make your work outs longer (mine last like 2.5 hours...) Typically it works like this:

10 minutes of warm-up cardio
Bench Press:
bar: 35lbs 1x10
50lbs 1x10
85 1x10
100 1x8
125 1x5
135 1x3
145 1x3
155 1x3
165 1x1
175 1x1
185 1x1
190 (eg. as the target number.) 1x3

About a minute between sets till you hit the main number then take a longer rest between sets on the work sets. The numbers here aren't set in stone; what important here is progressive poundage done right you will hit bigger numbers then you could other wise because the warm ups will prime the CNS to fire on the work sets. I can't recommend this method enough from safety or performance angles. In the former if you get 3/4 of the way to your number and the bar starts feeling too heavy you have fair warning to stop where you got stuck and just rep there.

Also keep in mind the target number is very individual; If all you can press is the bar press that; come back next week and try and put 5-10lbs on the bar and press that. Do it enough weeks and the weights will get to what people think of as "heavy" in a couple of months.
>> Anonymous
If you never touched a bar or dumbbell in your life, don't use heavy weights for first few weeks.
Get a 3/4 day routine by dividing your body into parts

My very first routine was 3-day and it worked really well.

Day 1: Chest, triceps, shoulders
Barbell Benchpress 3x8
Cable tripcep pulldowns 4x8
Shoulder press dumbbell or barbell 4x8

Off day.

Day2: Back, core, abs, biceps
Deadlifts 4x8
Cable rows, 4x8
Preacher curls, 3x8
Dumbbell hammer curls 3x8
some crunches, leg raises

Off day

Day 3: Quads, glutes, calves
Squats 4x8
Leg press machine 3x6
Calf raises: 5x8


Things like squats, bench presses, deadlifts should be done with correct form at ALL TIMES.

you can find all these exercises animooted here
http://www.exrx.net/Lists/Directory.html
>> Anonymous
start with free weights. Lift very carefully keep your back straight and stomach tight at all times.

Many people find machines boring and lose interesting in gym altogether, trust me on this