Begining Weight Training

I am looking at starting a little weight training. Not to look like Arnold Schwarzenegger but strengthen arms, lower back and legs. Does anyone do routine weight training along with a cardio regimen that could pass along some starting tips. My plans are to do something 3 times a week and rotate between body parts as well as cardio all three days

 

Nothing ground-breaking here, but I'd start by doing as much low-impact cardio as possible, such as an elliptical machine. If you have access to a pool, swimming is also a good idea. Those things will regulate your blood pressure and strengthen your joints - the ladder being especially important. Stick with that for a few months. Then, consult a trainer to find out what the best program is for you.

 

you doing anything like pushups or stretching regularly, or is this a "for the new year I'm going from nothing to a bunch of weight" situation?

 

Sort of the latter, I need to drop some weight but in addition to work on flexibility I want to get stronger especially in my upper body. I know I am turning 50 in a few days but so far I am noticing minimal things I can't do as well in my job which at times is pretty physical. I fell a few years back on an icy stairs and know I did something to my right hip and want to strengthen the muscles around it as best I can.

 

I am looking forward to trying the elliptical machine and hope I have enough coordination to use it. We have a tread mill but it's boring as hell so I walk at a very brisk pace outside 3 times a week getting my heart rate up at least 1.5 -2 times normal rate

 

well I've never been a champion weight trainer but my opinion is you take the next month or so, work on calisthenics and stretch daily, and then get on it. The walking is a fantastic start.

 

start here

Each workout
30 minutes cardio, gets the blood flowing and warms up those cold muscles and joints, before EACH workout. follwed by low back and abs AFTERWARDS. THEN stretch. warm muscles stretch easier than cold ones.

Monday-chest, back, and shoulders. start with the cable machines, light weights, for reps (14-20), sets of 3. pay attention to form rather than showing everybody how strong you are. low back and abs, stretch.

Wednesday-legs. calves, thighs, hams. employ leg machines at first, then do some free weight stuff as you progress. 3 sets, high reps. low back, abs, stretch.

Friday-biceps, triceps. cable machines and free weights. low weight, hi reps, 3 sets. low back, abs, stretch.

most of my overall routine includes alot of single limb isolation weight training, (dumbells). my first set will be both arms, legs, then i'll isolate each the final two sets. chest, back, shoulders, squats, etc, does not allow for that approach though. hi reps w/light weight will help with your endurance while you strengthen muscle. it will also burn more calories.

this is something that will have to become a part of your life in order for you to reap the full benefits. hit the gym regularly, even when you dont want to go. you'll be surprised at the energy you feel once you get moving. you'll sleep better too.

grid says the squat thrust is his favorite. lol

 

And it's a great way to meet fucked up women who have low self-esteem and are willing to screw any guy who gives them attention.

 

If you jump right into the weights hardcore you're gonna do more harm than good. You'll also be sore for 2 weeks.

I wouldn't do anything but pushups and very light weights for your arms and legs for the first month. When I say light weight, I am talking one set of 30 or so for each muscle group and don't do it again until all the soreness is gone.

Stay away from chest and shoulder weight exercises until you have done one month of pushups. Start by doing 3 sets of pushups for as many reps as you can do. You should be sore the next day. When you are no longer sore, do it again and keep going until you can do 3 sets without being sore the next day. It should take a beginner about a month. Then you are ready for weights.

Do your cardio at the gym. Most good gyms have individual tv's for each cardio machine making it less boring. Working out at home is a mistake. Nobody ever works out as hard at home. Too many distractions and excuses.

 

Why do you wait until you are no longer sore to go again? Serious question #2