What is the best way to start lifting weights? What muscles, reps, sets to do and how much? Thanks!!?

Answer 1

Here is my take on all of this...

I've been lifting for quite some time, my personal goal has been to gain mass (bulk up, get big), but I have also been trying to tone my muscles as well. Here is some advice regarding which goal you are looking for...

1. Find your maximum weight

To do this, simply try doing standard exercises such as the barbell curl (for arms), bench press (for chest), the squat (for legs), and deadlift (for back) with as much weight as you can do for only one rep.

2. Exercise for Strength and Mass

If your goal is size, you need to use 70-80% of your Maximum Weight, do 3-5 sets, each consisting of 4-10 reps. Be sure to go slowly, and to use proper posture to prevent serious injury. And remember to allow plenty of rest after workouts. It has been argued as to how many times per week to exercise a certain muscle group. I recommend working a certain group (for example, your arms) two or three times a week, allowing plenty of rest time to heal the muscles properly. This applies for Strength/Mass and for Tone/Definition.

3. Exercise for Tone and Definition

If you are looking to Tone your muscles (giving them shape, and definition), you should use 40-60% of your Maximum Weight. This time do 5-10 sets consisting of 10-20 reps. Again, be sure to go slowly, and to use the proper posture and rest.

4. Nutrition

There's an old saying in bodybuilding, "If you can't eat, you can't grow". Eat 6 small or medium sized meals a day. Take in as many calories as you can. They have a many supplements on the market that can increase your results incredibly. You need to take a protein supplement (powder is best). This will provide the proper protein during workouts, and in turn will make your muscles grow. Protein is food for muscles, so to speak. You can also take Creatine which will increase size by delivering water to your muscles, and will speed up recovery time. If you are having a hard time eating properly, you can take a Weight Gainer supplement (also recommend powder over pills). GNC will provide you with all of this, but you can also find supplements at Vitamin Shoppe and even your local Wal-Mart. Supplementing is not a MUST, but more of an option, but this will help you grow.

5. Anti-steroid

And last, remember to stay away from Anabolic Steroids and Prohormones. Yes, this will increase Mass in the drop of a hat, and your strength will skyrocket. However, you will encounter several side effects, some of which are potentially fatal. Some examples of proven side effects are:
- shrinking of testacles
- impotency
- attitude change (dubbed a "roid rage")
- acne breakouts
- liver damage

And the list goes on. For more information, search Yahoo! for Steroid info. Just use your head before injecting ANYTHING into your body. Take care!

-Alan-

Answer 2

Well the gaylord said it...but in my own words,

If you wanna get bulky, use more weight. More wt does not mean that you pick up the max wt possible. It means the right weight with which you can barely do 8 to 10 reps. 11th rep is out of qn no mater what.

Now the day you can easily do 10 X 3 reps, its time to change the weight. The idea here is to produce more muscles which can lift more weight.

Now once you have developed enough muscles, you will look somewhat like those wrestling guys....huge bulky bodies but no chisel cut and ripped muscles. Now its time to tone them and make them chisel cut. To do that you need to increase the reps. make 10 x 3 to 15 x 3 and so n so. This increases the endurance of muscles and tones them down. You will have a decrease in your size. Muscles become more compact and efficient. You'll look like a normal healthy guy when you wear a shirt. But red hot without it.....my personal favourite and today's trend.

But if you are a beginner, never train alone. Its better to train either with an experienced buddy or a trainer. Bcoz mutual help and injuries are part of training. There should be some one who knows how to deal with it until you learn how to. Once you have reached certain level in gym as well as understood well what and how bodybuilding is all about, you can buy stuff in your home n do it. dumbbells barbells, bench and some where to hang
so as to take pull ups is more than enough. Its best not to depend upon complex machines too much after you have gained enough muscles. Ground/body weight and dumb bell/barbell exercises are the best.

And dont forget to tone your butts....girls love it.....good luck.

Answer 3

you're supposed to pick a weight that you can ONLY do 6-10 reps with. that means by the time you get to that 7th or 8th rep, you're struggling to finish it. just pick 4 exercises per body part, and do 3-5 sets of that exercise for 6-10 reps. doing any more than 12 reps would just be for muscle endurance, and you will not gain any strength with high reps. so if you can do 25 reps with 40's, grab a heavier weight.

Answer 4

Google a site.. there are thousands. .First month.... don't kill yourself or over do it. .
First week maybe three times. Mon, Wed, Fri. Compound exercises.. 1. bench press, 2. lat pulls or rows, 3. shoulder presses 4. squats or lunges
2 sets 10-12 reps, (moderate weight for you to determine)
Second week.. same days. you can add arms if you'd like. .curls and tricep kickbacks , pushdowns etc. .Get a good book at the library or Google a site on the internet.. Just take it slow.. Once you get a program or start increasing your weight and reps. .then vary your exercises, reps and rest.. Just experiment with it. .

Answer 5

But when you use free weights you're more likely to get injured, and some people don't get the most out of their weight training regime because they don't focus on the muscle they are training. Like, bicep curls, ONLY use your arm when pulling up and letting down, don't swing your arm up with your body.. only use your arm. That way your muscles will get the most out of it as possible. don't completely lock your joints during your reps, that can injure them. But yea.. what the first guy said.

And then have protein after.

Answer 6

Dude, it depends on what your goal is. Bulk or toned ?

If bulk, you gotta do heavy weights with lower reps. If toned, lower weights with more reps.

Anyway, talk with the gym guy, he'll know.

My advice always use free weight, the bench and squats. All the other machinery and stuff is a waste of time.