Quote: (05-23-2013 10:57 AM)frenchie Wrote:
Thanks for the reading materials gents. Now my last question is warm up weight. How do i determine what's a good weight to start at versus the actual strength training one?
It 'warms up' your muscles without exerting any real fatigue. It's purpose it to increase flow through your muscles. By the sounds of it, you aren't in a position where you have to worriy about warming up your target areas by the way.
it sounds like you're just starting, and things like star-jumps, burpies and/or body weight exercises will be enough for you.
Warming up is about getting blood flow your your muscles and heart rate up, as well as identifying any tightness that may affect your form.
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I found a routine i like for compound lifts. I'm a tall skinny guy and i've had the best success with compound lifts.
Well I'd say you should only be doing compounds right now.
Until you're on your way to squating 150% of your weight and benching 80% of your weight, stick ONLY to compound lifts. You don't need isolation exercises unless you're lifting for vanity.
I'd never recommend vanity as the prime motive for lifting.
Do these 4
Squat
Deadlift
Bench
Overhead pres
if you have to add a 5th, make it a bent over barbell row.
if you have to add a 6th, make it a barbell curl.
if you have to add a 7th, make it a calf raise.
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The entire routine calls for the 15, 8,8, 6 reps. I like the spread, but what's a good weight to start with and then finally build strength?
Find out the weight where you can do 15 reps, and are too tired to do a 16th.
Find out a weight where you then do 8 reps, and are too tired to do a 9th
Find out a weight where you do 6 reps, and are too tired to do a 7th.
Those are the right weights.
Log them, then gradually improve on them.
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Better yet, what's a good process for figuring out my strength in that particular exercise?
Lift it. You're best starting off small and moving up, it can be dangerous doing it the other way rround.
If you can manage do do 24 reps in a particulalr movement, you know that is too light for your 15 reps exercise, and you know next time you have to up the weight.
Your 15,8,8,6 weights do not have to be exact your first day of lifting. part of finding out, especially when starting off is that your muscles are actually stroger than you give them credit for. it's just without training and conditioning, your neural connectors are not firing like they should.
Lifting, even below optimal, will fire them up. So even sub-par weights the first couple of times are doing you good.