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Anonymous
Hey /fit/, I've never lifted weights before but I feel like I should JUST TONE UP A LITTLE BIT LOL.
I've got me a barbell and some dumbbells and I was thinking of doing this set thrice a week:
- Bench Press
- Lateral Raise
- Barbell Row
- Back Extension
- Hammer Curls
- Kickbacks
- Deadlifts
- Lunges
- Squats
- Bicycle

What do you think about it? How long can I keep doing the same exercises before hitting a plateau and having to switch them with different ones?
>> Anonymous
Go do some reading about the difference between Compound and Isolation exercises. You're best off doing mostly Compound, Isolation tends to build muscle (and is useless in 90% of cases except for bodybuilders).

Recommended source: www.exrx.net

Secondly, chill out on the amount of work you're going to do. Adapting to weight training should be progressive. Try starting with 1-2 sessions of 4 or 5 exercises (that will work your entire body) per week.

Here is a sample weights routine for you:

Squat (legs), Barbell row (upper torso, back), Bench press (upper torso, front), Barbell reverse curl (biceps & forearms), an something for core (note that different types of crunches emphasise [but cannot isolate] particular parts of the abdomen).

Finally, as you're a beginner, make the most of your training! You will experience the most drastic adaptations to training in the first 3-6 months - so stick to it, eat well and if you've set yourself some goals, you'll achieve them :)
>> Anonymous
>>90067
Thanks for the link, it's really informative. I'm gonna try out your routine for a couple of weeks and then start making changes and adding more exercies as I learn more.