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Anonymous
sup /fit/,

I just started using weights (i've been a runnerfag/tennisfag) and I am terribly embarrased about how much i can actually lift. I've never considered myself weak as i can do lots of pushups/situps/pullups, but when I picked up some dumbbells I totally lost my confidence.

The most i can "handle" is 25 lbs. Any more than that and Ireally can't do more than 3 reps of ANYTHING effectively.

How can i build a routine in which i can increase my weight, and what are the best excercises to be doing as a beginner (mainly to target large muscle groups, i would assume). I have access to dumbbells up to 50 lbs, bench press, aerobic machines, and pretty much every possible weight machine.
>> Anonymous
1. Squats, 2. Deadlifts, 3. Pullups, 4. Bench Press, 5. Military Press

Don't worry about the dumbbells. You don't need them yet. Start with these and do them until you get strong. You'll know when that is.
>> Anonymous
stronglifts 5x5. google it. don't worry about how much you can lift now, it will go way up very very soon on that program.
>> Theodore Roosevelt
>>296047

Uhm...

take the barbell of the bench press, use it to do squats, deadlifts, and military press.
>> Anonymous
>>296054

Unfortunately, I can't do that as they have it set up with a safety rig thing so that if an old guy drops it it won't kill him.

I DO have machines, though. I know how much you dislike them, but they will probably have to do if i cannot use the barbells somehow...
>> Theodore Roosevelt
>>296059

then that's called a smith or a shirley machine, not a bench press.

http://stronglifts.com/stronglifts-dumbbell-5x5-strength-training-using-dumbbells/
>> Anonymous
>>296061

Ah! sorry, I'm quite new to this anyway...Looks like my options are dumbbells, smith machine, and other machines....
>> Anonymous
bump, anyone have more advice?
>> Anonymous
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Im not quite sure what they call it, but I will just call it circuit training. This will increase your base strength and shape you so that you can build on from here.

The idea is simple. Do one set of 12-15 reps each and every machine. (well some machines you can skip depending on what it is) After doing that one set move onto a different machine. Then another and so on. Once you made a full circuit hitting all damn machines do the whole thing 3 more times. In total you will be doing 4 sets each machine.

Do it almost everyday for two weeks, then increase the overall circuits from 4 to 5 or 6. After sometime of increased number of circuits, you will have better base strength to start incorporate some programs.

IF IT'S POSSIBLE, TRY DUMBBELL EXERCISES INSTEAD OF MACHINES.
(db curls instead of machine curls, shoulder presses instead of shoulder press machine, etc)
>> Anonymous
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>>296648
after that you can try to incorporate upperbody/ lowerbody split workout like this pic, but there are tons of programs out there you can chose from.

(pic says upperbody for M,W,F and lowerbody for T,Th)
>> Anonymous
>>296648

I do circuit training and it has been working well for me. I feel that it gives my muscles just enough time to recover while not being a douche and sitting on the machine doing nothing. If you're going to do this only take breaks between sets (ie one set on everything, break, 2nd set, break, 3rd set, break), but even then you should need more than a minute or two. I only do about 4 different machines a day and I've found that it makes a for a good, intense, 45 min workout.
>> Anonymous
>>296677shouldn't need more than a minute or two.

My bad.
>> Anonymous
OP here,

I saw you mentioned that I should do this every day...is this healthy? Do I still need rest days even if I'm starting out?

Also, I will be using whey...is there any negative side to that?