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Times like this, it's important to keep yourself healthy, and I had the privilege of having someone teach me how to get started.
Fittness and Weight lifting - A thread
Fittness and Weight lifting - A thread
The last few months, I know myself, it's easy to put on a few pounds and remain sedentary, but if you've got some weights kicking around, or are one of the lucky people that still has access to a gym, this what got me started.
A 3 day-a-week schedule, split into different muscle groups, with a minimum of four exercises
Day 1 - Lower Body
Day 2 - Upper Body
Day 3 - Rotating between Control Lower body/Upper Body
The idea here is to do compound exercises, with an aim of completing sets with good form.
Day 1 - Lower Body
Day 2 - Upper Body
Day 3 - Rotating between Control Lower body/Upper Body
The idea here is to do compound exercises, with an aim of completing sets with good form.
Day 1 is pretty self explanatory, you're going to be working your chest, shoulders and arms.
My set started as:
- 6 sets of 6 Bench presses
- 6 sets of 6 Incline Bench presses
- 3 sets of 6 One arm Dumbell row s
- 3 sets of 6 Dumbell Lat raises
My set started as:
- 6 sets of 6 Bench presses
- 6 sets of 6 Incline Bench presses
- 3 sets of 6 One arm Dumbell row s
- 3 sets of 6 Dumbell Lat raises
Anything on a bench can be done with a barbell or dumbells. I personally prefer barbell, but dumbells do help with your control, and helps with shakiness.
The idea is to complete sets, not to push to failure on your first couple of lifts. Perfect form before heavier weight.
The idea is to complete sets, not to push to failure on your first couple of lifts. Perfect form before heavier weight.
Day 2 is all about your core and below your waist. You might find this harder.
-6 sets of 6 weighted squats
-2 sets of 4 Deadlifts
-3 sets of 10 Leg curls
-3 sets of 10 leg extensions
Don't have a machine? Replace the curls/extensions with lunges and donkey kicks instead.
-6 sets of 6 weighted squats
-2 sets of 4 Deadlifts
-3 sets of 10 Leg curls
-3 sets of 10 leg extensions
Don't have a machine? Replace the curls/extensions with lunges and donkey kicks instead.
Again, the idea here is to complete your sets and perfect your form. Squats and Deadlifts are incredible for working your core alongside your legs, and would fully recommend practicing in terms of getting healthier.
Day 3 is a bit weird, this will change from week to week from Upper to lower, but the idea is introducing more control to your movements, rather than increasing strength.
It's the same routine, but with a core difference.
It's the same routine, but with a core difference.
Day 3 Upper
6 sets of 4 Paused Bench Presses
6 sets of 4 Paused Incline Bench Presses
4 sets of 4 Paused Dumbell row
3 sets of 10 Lat raises
Whilst lower
6 sets of 4 Paused weighted squats
3 sets of 4 paused Deadlifts
3 sets of 10 leg curls
3 sets of 10 leg extensions
6 sets of 4 Paused Bench Presses
6 sets of 4 Paused Incline Bench Presses
4 sets of 4 Paused Dumbell row
3 sets of 10 Lat raises
Whilst lower
6 sets of 4 Paused weighted squats
3 sets of 4 paused Deadlifts
3 sets of 10 leg curls
3 sets of 10 leg extensions
Paused reps help you build control, but you'll need to use smaller weights in order to maintain that. The goal of this day isn't to break your record on weights lifted, but ensure that you're constantly in command of the weight you're lifting.
Paused reps are also a bitch.
Paused reps are also a bitch.
That's essentially the routine, and it helped me beyond measure both physically and mentally.
Start yourself slow, don't be afraid to not use weights when you're attempt to find a baseline, and work your way higher and higher over weeks.
Start yourself slow, don't be afraid to not use weights when you're attempt to find a baseline, and work your way higher and higher over weeks.
Also, remember, you're completing sets and not pushing for failure in your reps. Make sure you're lifting at a comfortable yet challenging weight, and if you're alone without someone to spot, ease up on it even further.
Using dumbells when available also reduces risk somewhat.
Using dumbells when available also reduces risk somewhat.
If you're also unsure on where to look for guidance, youtube has an abundance of examples to follow from. I personally used Alan Thrall's videos for form tips. The man essentially perfected my squat form. http://www.youtube.com/c/AlanThrall
I thought I'd share this all, as it really helped me get a start, having a framework and an understanding of what I was trying to achieve.
Going to a gym, or just buying weights without an idea of what you're going to be doing at the start sucked the fun out of it for me.
Going to a gym, or just buying weights without an idea of what you're going to be doing at the start sucked the fun out of it for me.
I'm hardly an expert, but over the last 3 years of training, building from this foundation, it made a huge difference in my life.
I didn't even enjoy cardio, but found the drive to have cooldown jogs afterward, and small 20 minute walks really do help.
I didn't even enjoy cardio, but found the drive to have cooldown jogs afterward, and small 20 minute walks really do help.
I hope this helps you, as much as having a framework helped me.
Stay healthy.
Stay healthy.
