I want to start weight lifting and get big. What is the best way?

Answer 1

Concentrate on basic, compound exercises. Bench presses and dips for your pecs, chin-ups, bent over rows for your lats, military presses for your delts, squats and leg presses for your quads, curls for your biceps, and overhead triceps extensions and close grip bench presses for your triceps.

Focus on the larger muscle groups, not just your arms. Use medium to heavy weights, medium to low reps. Use proper form and technique, and do not jerk or swing the weights. Remember to feel the muscles contracting and focus on that, not just the weights moving.

Draw up a programme, with what you want to work on and when. Figure out which work out pattern suits you - 4 day split, 3 day routines, etc. Mix in some medium weight sessions amongst your heavy weight sessions, but never cut yourself short on intensity. Above all, be consistent. Keep at it and you'll get there.

Eat well, healthily and sensibly. You appetite will go up, but it's important to fulfil that appetite with nutrition, not junk.

Educate yourself on techniques and what to do by reading magazines and books like Flex, Muscle & Fitness, etc. There are also numerous websites to help you on your way - just google it.

Answer 2

I satrted taking exercise agan for the first time in 10 years 12 weeks ago, and have already made great progress doing 3 free-weight workouts. I'm actually astonished both by how much I've enjoyed it and how much muscle definition I have put on.
I never liked gymns so I bough a book called "The Once a week workout" by Mark Anthony which takes you through 12 weeeks, gently building you up. Thoroughly recommend this to you.

Apart from that, the main things I've invested are a. time (to make sure I keep at it regularly) b. effort (to make sure I complete the workout each time) and some cash.

I bought some barbell s(£25) a weights bench (£40) dumbells(£15) mat and stability ball (£15) plus a medicine ball (not really needed but useful) £25 - all from Argos. I will upgrade after another 3 mnoths because I can see the payback ;-)

Pretty good value, and I look & feel so much better already!

Answer 3

First try to find a workout program that's right for you. Rippetoe's Starting Strength, Bill Starr's 5x5, Max OT, HST. All of those are googable to get you started and are well respected programs.. All are based around compound exercises to ensure total body strength.

Once you find a workout program that fits you it'd be best to figure out your daily calorie maintenence amount. fittogether.net will give you this after entering in your measurements. If you're not making your maintenence currently you need to work on getting there. What you want is typically called a "bulking" stage, so as the name implies you should shoot for 500 calories OVER your maintenence. Depending on your current size it will take some getting used to eating as much, but the thing is you're fueling your muscles for growth.

A multivitamin, plenty of water and at least 8 hours of rest are also needed to get big results. Protein is a HUGE part of feeding your muscles but contrary to popular belief, you're growing your muscles more when you sleep than when you lift. It needs time to repair. If you've read anything on any of the above listed workout routines they'll mention this. So don't skimp on the rest.

Protein amounts should consist of approximately 2 grams per pound, carbs should be 3 grams per pound and fats should be kept to a minimum. (other than omega 3 fats found in fish and nuts)

Once you have your workout and your diet dialed in, you'll be amazed at the results.

Answer 4

Eat plenty of protein and lift higherweights at lower amounts of reps not smaller to bigger. This will give huge increase in size but the core strength of the muscle wont be as effective as training with higher reps of lower weights. Depending on the overall look that you wanna achieve and how effective you want to be strength wise would alter the way you would eat and train.

Answer 5

Get professional guidance from a good gym.
They should develop a program for you. Normally this is about 2 months general weight exercise, then circuit training concentrating on different body parts on different days. e.g. Mondays-chest arms and back, Tuesday legs triceps shoulders etc.
Always warm up before pushing any heavy weight. This way you are more likely to avoid injury.
If possible, get a training partner. This helps to keep you both motivated.
Stay away from sterroids.
Good luck

Answer 6

Get "The Testosterone Advantage Plan," by Lou Schuler, et al. Order it THIS MINUTE, or go to the bookstore and get it NOW. DO NOT DELAY. DROP EVERYTHING AND GET IT NOW. IT WILL BECOME YOUR BIBLE.

Amazon link:

http://www.amazon.com/gp/product/customer-reviews/0743237919/ref=cm_cr_dp_2_1/002-2338454-2913632?ie=UTF8&customer-reviews.sort%5Fby=-SubmissionDate&n=283155

Also, don't listen to any answers here given by women. They know nothing about the dietary and fitness needs of men. They mean well, but ignore them.

You need to "eat like a man to look like a man" which means TOTALLY REJECTING the USDA's FOOD GUIDE PYRAMID. And you need to start LIFTING WEIGHTS seriously.

Don't waste any time with gay activities like walking, yoga, Pilates, spinning class, meditation, celery therapy, veganism, whatever. That stuff is for PU55IES. HIT THE IRONS.

Love Jack

PS: With all due respect to Clapham, avoid the Mark Anthony book. It's totally gay. You need a program geared toward a MAN ONLY. Also avoid "Body for Life," that's also totally gay. Ignore all other answers to your question posted here. Do what I say. As Ahhhhnold might say: "DO IT NOWWWWW..."

Answer 7

You start with small weights then increase them to the point where you cant lift it up anymore.

Answer 8

Forget weights and get all you body fit.
Varying manual work from moving earth or ballast to laying concrete will do. No mechanical aids.
Swim for one hour each day and cycle twenty mile each day.
Now you are fit and it shows.

Answer 9

take protein rich food such as meat, or else tka eprotein supplements, and go for weight lifting. if you eat fatty foods it helps too, although it has bad effects on your health. gd luck

Answer 10

You start with small weights and gradually increase them.