Good info here but really, where should I start? A Newbie

External Since: Jan 10, 2007 Posts: 2

Greetings everyone! Been lurking here for awhile and I am totally
overwhelmed by all of this. There is so much info, I don't know where
to start. I'm trying to put together a workout that I can do at home
that will help me get in good shape. I am currently 32, male, 5'11",
140 lbs. You can see I am not fat and my metabolism is out of
control. I eat whatever I want and do not get fat.

I am not looking to get huge, I just want to put on some muscle and
get some definition. I am tired of being so small.

I have 2 benches (one regular bench and 1 Gold's XR35 weight rack with
leg curl, preacher curl, bench, squat rack, pull down, etc). Can
someone suggest a good workout routine for me? How many reps? how
often should i lift? how much should I lift? I haven't really lifted
weights since high school and that was under poor instruction.

I read some of joanne's website and there seems to be some great
stuff there but I am still a little confused on how to put a workout
together.

Any advice you could give me would be great and thank you in advance.

daman3682__nospam RemoveThis @yahoo.com

remove the __nospam to e-mail me privately if you need to.

External Since: Oct 29, 2005 Posts: 604

Dnia 2007-01-10 Da Man napisa³(a):
> Greetings everyone! Been lurking here for awhile and I am totally
> overwhelmed by all of this. There is so much info, I don't know where
> to start. I'm trying to put together a workout that I can do at home
> that will help me get in good shape. I am currently 32, male, 5'11",
> 140 lbs. You can see I am not fat and my metabolism is out of
> control. I eat whatever I want and do not get fat.

So do not eat what you want. Eat *more* than you want. Your body will
adjust itself after a while, but you have to work on it.

> I am not looking to get huge, I just want to put on some muscle and
> get some definition. I am tired of being so small.
>
> I have 2 benches (one regular bench and 1 Gold's XR35 weight rack with
> leg curl, preacher curl, bench, squat rack, pull down, etc). Can
> someone suggest a good workout routine for me?

A: bench, barbell row, overhead press, pull down
B: squat, pronated grip stiff legged deadlift with a shrug, biceps,
triceps, abs

> How many reps?

Warm up with light weight on your starting exercises and then go to
your work-sets. In the above example you'd do your warm-up sets for
bench, row, squat and deads only. For your work-sets try 3 sets of 8
with the same weight on the bar. Once you are able to finish all reps
with perfect form and not just on a good day, increase weights.

> how often should i lift?

Four times a week should work fine with the above split. If you have
only three days a week you'd do better with more of a full body
approach. If you keep at it for some time and do not kill yourself
with intensity on every workout you should be able to train almost
daily with various A/B type splits.

If you want to start training daily already I can cook you a program
for that too, but I'm not sure if it's what you want.

> how much should I lift? I haven't really lifted
> weights since high school and that was under poor instruction.

Start light and concentrate on form. Just doing something will be
enough to make you badly sore, so there is no need for pushing yourself
much at the beginning. In general, train as heavy as you are able to
recover. For most people reaching failure on the last rep of the last
rep is fine, so start with that.

> I read some of joanne's website and there seems to be some great
> stuff there but I am still a little confused on how to put a workout
> together.
>
> Any advice you could give me would be great and thank you in advance.
>
> daman3682__nospam DeleteThis @yahoo.com
>
> remove the __nospam to e-mail me privately if you need to.

--
Andrzej Rosa 1127R