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Weight Training For Beginners

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if I was looking to be my best powerlifting self, maybe that'd be worthwhile... not interested in that...

 

what are you doing in the gym these days, Damo?

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1RM is good to throw in every now and then on the 5 main compound exercises be it for powerlifting or general progression

 

umm not much. barely been in 12 months or more....been sort of getting there the last 3 weeks but hardly have the mindset for anything at current.....sh*ts focked but that's what I get I guess..lol

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Apart from the past 5 days that I've been training, most of my progress is in this thread.

 

I'm just easing back into it so I don't injure myself. 

 

50 minutes ago, MBAF said:

do 4 weeks of 1RM deadlifts. Start at 100kg. 1 rep. Increase by 10k till you cant lift it. Drop back by 5kg then increase by 5kg until you cant lift it....

 

should increase your 1RM in 4 weeks by 20 or 30kg atleast and your 80%max by the same amount as long everything else is right.

Strength training is good like that. 

 

You can go up in strength very quickly with the right program.

Edited by Puffwagon

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exactly and that can also help with hypertrophy

 

46 minutes ago, k31th said:

eh... some progress is better than none :)

I wish I could say there is progress :/

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Yeah my legs and butt get massive when I do 5x5, 3 times a week. That is supposed to be strength reps but I've never got better gains on my quads from anything else.

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yeah it really depends on the person. I train (or should say used too) train them twice a week. One day heavy the other light but if your more on your feet than not 5x5 seems to be the go to

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Fark yeah. A whole 6 days in a row of training to call it my first week!

 

Here's some baby beginner 1rms based off various sets done this week. Well they aren't really 1rms as I'm still working through doms and stretching etc so I'm not trying to go heavy yet.

 

Bench: 100kg, previous was 137kg

Squat: 120kg, previous was 165kg

Deadlift: didn't try it but let's just say it's 180kg. Previous was 200-205kg.

 

I've got some catching up to do and hopefully can add 50% to the current numbers in 12 months of lifting, chicken eating and creatine chugging!!!

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Have to mate, I ain't going through that again. There were times that I couldn't train properly cos I was overheating. 

 

Lol I'll have to pull my finger out and git err done. 

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The amount of times I've started exercising, eating healthy etc etc etc, lost a bit of weight, felt ok for a few days/weeks then next thing I know I'm back to my fat bastard "get in my belly" mode. I tried the gym, HATED it, couldn't stand all the douche bags constantly visually humping themselves in the mirrors, but I know I need to do something, I'm 31, been overweight all my life, get terrible sleep, struggle with anxiety and depression all the time.

For those who are disciplined enough to stay focused on keeping healthy, how the hell do you do it?????????

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Start off setting yourself some short term goals and make yourself accountable for reaching those goals

 

take some pics of yourself and note down your weight, but don’t get drawn into taking pics every week or weighing yourself constantly as it will be 4weeks before you notice any changes in your self (even though they are happening) and the small changes that are happening will seem insignificant and that’s where the negativity sets back in

 

Also your diet is crucial, more than attending the gym. Diet is everything and 80% of your regime and remember moderation is a word you need to focus on if you get a little slack. A kit Kat once maybe every 2 weeks is not going to kill your diet but 1 everyday might. Work out what calories you need and work on how you will burn the excess energy 

 

from there you will be sweet

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37 minutes ago, Psshhhht said:

how the hell do you do it

 

Merged post to here, this thread maybe of help

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Try again...

 

48 minutes ago, Psshhhht said:

For those who are disciplined enough to stay focused on keeping healthy, how the hell do you do it?????????

 

The name of the original thread included the word "motivation".

 

You're already motivated. You're thinking about it and you asked a question. That's all motivation is. You want it therefore you're motivated. 

 

Discipline is a choice. Choices are easy to make. Make your choice and then do what you chose/want, not what you feel. This is the single most important piece of information. Wanting and feeling are 2 different things. 

 

Example: you want to give up smoking but you feel like smoking a cigar. Ignore what you feel and do what you want. It'll suck at times and may be hard but the choice is always there.

 

The rest of it is easy. Just google it for bmr, macros, 5x5 programs etc.

 

Here's a tip, losing weight is 100% diet. Exercise helps a fair bit but isn't needed. 

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I have been losing weight slowly. Trying to eat better and lay off the piss. Lol. But 3 yrs ago went from 114.35kgs to 89kg. Some how found most of it again. Still hit gym 5-6 days a week. Booze packed it back on. Was 110 4 weeks ago now 105 but it's still progress. Still love the brews but trying to get bad food down. Thing is I'm lifting the most I have ever lifted. Pb's every second week. Did legs for the first time in 3 months because of my hip/back. Wow my legs are still smashed on the third day. Now everything is good legs 2 times a week. Need to start running again.

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Only way to do it. Until my legs are 100% no running. Lost heaps of time from work because of smashed feet and now liberal want to sell sa rail I'll probably be jobless soon even know I started an apprenticeship in January

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Well, I joined a gym near work today. I've been going back and forward over my different options and this is what I figured:

  • I don't like going to the gym when everyone else does, but don't tend to mind it when it's quieter
  • I don't tend to like exercising after work because it wakes me up heaps and then I don't sleep as good that night
  • I can be pretty stiff and unmotivated first thing in the morning
  • I find it somewhat easy to roll out of bed, make a coffee and head to work

So I've decided my plan of attack is to head to work earlier on gym days then go to the gym at lunch (or maybe a little before, if it's too busy during lunchish times). That way I don't have to try convince myself to hit the gym just after waking up and also don't have to try and convince myself to go after work, when all I really want to do is go home and go full sloth-mode on the couch.

 

Is 3 days a week a good thing to aim for to start do you guys think? Split the routine with back/bi one day, chest/tr/shoulders another and legs on the third, with a bit of cardio thrown in (start off with maybe aiming for 2km of jogging/walking mix and build from there)?

 

Have also told the guys at work and told them to keep me accountable and force me to go.

Edited by .Stripes.

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I go at 4am stripes only time I can do it. Or 9pm at night. I'm a morning person and been doing it at that time for 4yrs now. You get used to it. Only issue is when you have a day off your sleep in is like 6am hahaha. Bloody body clock. Lol

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