Weight Training For Beginners

[STIFLR]

No worries..

Deadlifts, chins(can be on an assisted machine) t-bar row, lat pull down, db pullovers, seated row, bent over bar row, db row

These are all good exercises and with most you can change it up just by different grips and hand positions

[senna_T]

Did a bunch of these /\/\/\ last night - came as close as I ever have to throwing up...lol

Started off with bar bell clean and press, then 8min super set of DB Floor Press and chin ups, 8 min super set of bent over bar rows and db post flys. Finished with as many renegade rows as I could - one set with 4kg dbs then just 1 set without the weights....I was rooted!

Got on the treadmill for 5 mins after too...

Dead lifts on thursday, going to push it up to 100 or 110 for 3x6

[Never had any say Panda]

So anyone want to explain what a dead lift is?

So far my back exercises are generally Lat Pull Downs, Seated Rows or assisted chin ups.. (can't haul my fat arse up to the bar more then a couple times)..

Edit: I goggled Dead Lifts.. Sounds good.. Shall try it tomorrow..

Edited 02/10/12 11:36 PM by Sharp Dressed Panda

[senna_T]

With the dead lifts you need to make sure you have good form and your back stays straight. It is really easy to bend your back and throw it out if you do things wrong.

Maybe try to youtube some vids of dead lifts for form.

I try to put the bar on a step box to get it a little higher to start with. The squat rack also has some points on the front of it so if you are tall, you don't have to double over to get the bar back on the ground

[Never had any say Panda]

Yeah I saw a video on a good form power lifting website.. But I thought keeping your back straight and core set was the basis of almost any weight lifting.

[senna_T]

Yes that's right, but because you bend right over it is really easy to lose the arch in your lower back it only takes half a second to do an injury - just some friendly advice mate

[Never had any say Panda]

I might start fairly light and just focus on keeping my back in form first.. Sorry didn't mean to sound brash there or anything. I appreciate any advice..

[STIFLR]

THIS.. because of the nature of the movement and the heavier weight you're very vulnerable so correct form is a must.

Also when doing it, dont go slamming the bar on the ground like most do.

[Mr_4.0]

Deadlifts and good low squats require perfect form. If you can't find the form, less weight!! No exceptions.

[Weaponxr]

If I can add, to help keep your back in the correct position always put your head up and look up while performing the lift, its almost impossible to beand your back while having your head up. Keep the weight light until you and your muscles are conditioned to it.