Home workout routine

Th1984

Hi fitness MSE,

I have acquired via a family member moving house a curl bar (full length) and a tricep bar, they come with an assortment of metric weights. I have had a little play with them and am sure I need to have a 'routine' to ensure I am actually doing some productive excercise and not duplicating effort.

I run on the street 3-4 times a week and have a fairly active lifestyle living out in the country so would only be looking to tone up my beer belly and add some definition to the flab!

Can anyone point me in the right direction of where to find some easy to follow and simple excersises, or even point me to a place I can design my own workout?

Thanks

Th1984

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Tiglath

It's worth getting someone to show you how to lift weights correctly. Last year I lost concentration on a lat pulldown, knackered a disc, had to have emergency surgery as it was pressing on my spinal cord, and just had to have another disc replaced so my weight-training days are behind me now, much to my disgust. Technique is key, it really is. Weight Training for Dummies is a good resource, and if you're female, I recommend Lori Incledon.

Caroline_a

Please please do not attempt to lift free weights without at least a few sessions with a proper qualified strength and conditioning coach. You will get hurt, and learning it from books or DVDs doesn't cut it as you will not be able to see your own faults! As you can see from the previous post it's very very easy to get seriously hurt.

Some Personal Trainers have the Strength and Conditioning qualification but not all. My advice to you if you want to do this properly and safely is to find your local athletics club who will have coaches who are qualified in S & C, or will be able to point you in the direction of one.

On the positive side, once you have learnt to lift correctly it's a very good way to drop weight and tone muscle - far easier than endless cardio, and much more efficient! And if you're female you won't end up looking like Schwarzenegger unless you're taking lots of illegal steroids and testosterone - which is a very bad idea anyway!!

heartbreak_star

Try looking at the Beachbody site for workouts that include weights, but get someone to show you proper technique first

HBS x

Th1984

Thanks for all of your replies,

I am pretty confident in technique from the days of having a regular gym membership I was more after just a general batting order of useful excersises as it has been 10 months since I cancelled my gym membership on the start of my DFW journey.

I am more concerned that the majority of responders believe the tone of my post indicated I am female! I think my wife would be disturbed to find that was the case!

Thanks for the beach body tip, will look today

Fire_Fox

I work in lifestyle healthcare and rarely see anyone lifting with correct technique. You should not be making up your own strength routine: muscles work in pairs and groups so it is important to train muscle balance and consider any postural issues you already have. Have a couple of sessions with a mobile personal trainer every few months or find a PAYG BodyPump class perhaps at your local council gym and attend that once a month.

To drop bodyfat especially from the abdominal area you need to be doing high intensity activity - interval training with your running, compound or full body moves with your weights to failure. Very easy to injure yourself with high intensity stuff, very difficult to lift heavy/ slowly enough whilst maintaining perfect technique.

Caroline_a

Agree FF. Although weightlifting done properly is fantastic exercise, it often becomes (more with men than women) a testosterone fuelled competition to lift as heavy as possible.. and without correct technique that is a recipe for disaster.

Swipe

Everything you need to know is available here for free by Scooby; http://scoobysworkshop.com/

chasburt1701

Hiya MSE

In my opinion the Charles Atlas workout has never been
beaten.
I've used parts of it for over 50 years now and at the age of 76 I still consider my self quite fit, and certainly not at all over
weight.
Regards

chasburt

andy213

Fire_Fox wrote: »

I work in lifestyle healthcare and rarely see anyone lifting with correct technique. You should not be making up your own strength routine: muscles work in pairs and groups so it is important to train muscle balance and consider any postural issues you already have. Have a couple of sessions with a mobile personal trainer every few months or find a PAYG BodyPump class perhaps at your local council gym and attend that once a month.

I have to disagree having done my own sets for years now and developed technique along the way.
the main point I would say - is shoot at the level higher than you are at but don't be an idiot and go for too much too soon, take time to learn sets, VARY them, look at nutrition, krebb cycle what have you and time constraints, then put all that into one formula and decide this is what i'm doing this is what I want to achieve. My home gym is about 100kg of weights various sizes, a bench for presses, and free weights for the rest. I'm far more likely to get injured running which I also do than with the weights. make sure all areas are focussed on, do 4 sets of 6 reps, on "push " groups one day , such as chest press shoulders, tricep, then pull the others, bicep, back, then legs a 3rd day but not immediately before cardio as you'll need your legs. Eat well, eat protein, do cardio lots.

To drop bodyfat especially from the abdominal area you need to be doing high intensity activity - interval training with your running, compound or full body moves with your weights to failure. Very easy to injure yourself with high intensity stuff, very difficult to lift heavy/ slowly enough whilst maintaining perfect technique.

I agree with most of that -but then this is about standard at beginning vs required outcome - if you happen to be Rick Waller and think "next week, I will be a boxing champ" then perhaps after the optimism the psychology is all wrong, fitness is something that is built on and like any other discipline if you try and do the rocket science before learning to count to 10 you're going to have an issue.

andy213

and I forgot to add..........REST, more often than not people overtrain because they're wired to think if they do something they'll get something

not always the case in personal training , in fact often the opposite (injury etc)