Home Training Article

Starting Weight Training

By Dan Myers and Mike Reilly

There are a few hard and fast rules about weight training

1. Safety comes first. You must always lift with safety in mind. The weight room is a very easy place to injure yourself. The most common ways people hurt themselves

• Poor form. Spend some time in the weight room with someone who really, really knows what they are doing. Also get a book and read on line. Basic elements of form. Back is straight, head up, multiple muscle groups utilized. Do not arch, buck, swing or lean. Do not use momentum to move the weight. Slow, even pace on both negative and positive movements of a list.
• Too much weight. Lifting too much weight will force your body out of form.
• Use a spotter and or lift in a cage. Use the safety features of the gym. I do most of my lifts in a cage. Even when using a weight you can easily handle; use safety equipment that allows you to bail out. I have seen guys drop bars on themselves working with very light weight but pull a muscle or something then drop the bar. Look for most guys 135 pound is not very much weight to bench – But tear a muscle and 135 might as well be a ton and dropping 135 onto your chest from 18 inches is devastating.
• Proper equipment used at the proper time. That means good foot wear. Straps and belts are fine – but do not wear them unless you are doing a very heavy set. You should not need there for the first 9 to 18 months of training.

1. Journal. Create a plan, then journal too that plan. Build milestones into your plan, mid way goals, end goal. Chart you progress. Make note of things like time, weight lifted, attitude, aches and pains. A little planning and discipline here will pay off huge.
2. Attitude. Your time in the gym is you time. BTW I always lift alone because I want to be just with me. Of course in my case Birds fly out of the sky every time I walk by because just like me they long to be closer to me. Seriously however this really is your time to focus on you. Keep this time positive and forced on you. All problems, worries, fears, angers – everything else stays out of the weight room. If you can not lift without distractions or are down in the dumps. If you can’t shake it after your second set go home. Do not lift with a bad attitude or bad mood. Often I will go in feeling a little down – But the weight room should break you gloom. If it doesn’t; seriously stop. You will do yourself no good that day. If this happens frequently, you may be over training.
3. Over training. The bane of motivated people. Weight lifting releases endorphins in your body. Your endorphins, adrenaline and hormone levels all rise. A consequence is that you feel great. After 3 or 4 weeks you will start to see results and feel even better. In the American tradition you will be overcome with the believe that more is better. However here are the results of over training.

• Weigh gain
• Strength loss
• Depression
• Tendon injury
• Mood swings / hormone imbalance
• Sleeplessness
• Wicked appetite swings

Probably not what you were hoping to reap from your hard work. So stick to your plan.

1. Reward yourself. Weight lifting is hard work. Training is difficult. You deserve praise and rewards for your effort. Rewards could be anything from a new outfit, special meal, message or what have you. Accept compliments you receive. And if your loved one is a little slow with the sugar – let them know you deserve to be noticed. So when you reach a mile stone be sure to pat yourself on the back.
2. Try to keep your training time consistent. I strongly advice to do it in the morning. I know morning can be rough. But if you do not do it in the morning you are subject to the whims of fate. Those who plan to train after work often find themselves having to work late and thus miss their training window. First one day, then two, then 6 and soon your back at the beginning. So set a time and come hell or high water make it to the gym. Be disciplined and consistent and it will pay off.

OK where to start this magical mystery tour. Nearly all weight lifting advice given is inappropriate for the people it is given too. The standard weight lifting routine devised by personal training is geared to fit the majority of the population. Sadly that majority does not lift weights. So the standard: use the machines, 8 to 12 reps with 1 minute rests, circuit training BS rarely helps people. The best routine to follow is the one that works for you. Funny thing about that best routine is that what works now will not work 3 months from now. You need to change and adapt as you go on. So this first routine is just that a first routine. It is 6 week, core strength routine. It is designed to increase you strength in your prime mover muscle. It is designed to introduce you to form. A chance you to get to know your body better and learn what works for you. It is also needed to build some core strength before you go on to more strenuous programs.

Your first routing will consist of 6 core, multi muscle movers. These 6 lifts will be with you from now to the grave in some fashion as they are the core of weight lifting. These hit every major and most minor muscle groups. They will help increase muscle strength as well as tendon strength and improve balance and enhance erector muscles. Isolation lifts like Curls, Shrugs, Lat raises and the like are not needed at this point. Getting started lifting is what is needed for someone to get started lifting. Its that simple.

We start with full body twice routine a week. The reason here is that getting into doing more days a week or adding upper/lower or push/ pull splits just adds confusion. Also getting to the gym twice a week will be hard enough until you build the habit. This is as much about building the habit of lifting as it is about actually building muscle.

A quick word about weight and reps. First what is provided is maximum guide lines. Do not exceed the number of sets or reps. Later in your lifting career you will be going to max effort and lifting to failure. However in this stage you are not going to do that. Over the next 6 weeks you are building the habit of lifting. You are also teaching your body how to adapt and adjust to the stress. If you start by burning yourself to the ground – your recovery period will be very long and the likely hood or getting injured or over training is very high. So when we say 8 reps we mean that you are able to push up the 8^th rep without help and with out breaking form. When in doubt do less, not more. That 3^rd set is not always needed. Use a little common sense and pursue the slow and steady course; it will not fail you.

Bench Press.
The single most common lift performed. The bench press is the number one exercise for the chest. It is a multi-muscle lift hitting all sides of the chest muscles. There are several variations, incline, decline, wide grip, and narrow grip. Each variation hits the muscle from slightly different angles. The benefits of using different variation is slight unless your looking for the body builder look and even then it is questionable. The bench also hits the Triceps, shoulders and utilizes the lats, abs, other arm muscles and legs for movement and stabilization. Start with a flat bench. Have your arms roughly shoulder width a part. The bar should descend in a slow, steady rate and touch just below the nipples. Inhales on the way down. Exhale as you drive the weight up. The bar will travel with a slightly curved path (known as the J-curve). Extend your arms straight but do not lock your elbows. Be sure you have a spotter – or better lift in a cage.

3 sets of 6 to 8 reps. Use a weight were 6 reps is doable; but 8 reps is difficult. Once you can do 8 reps for 2 of 3 sets go up 5 pounds.

Military Press.
The Military press is the number one shoulder lift. It is important is that you maintain good form and full range of motion. The problem with shoulder lifts is you have to be very careful that you do not injure your self. The shoulder is a complicated, and next to the knee, the most injury prone joint in the body. If you suspect a tear or injury to the shoulder; however slight; for go working that area until you are 100%. You can go quite a while not directly hitting the shoulders since many exercises, the bench, chin ups, dips, all hit the shoulders as a secondary group. The best way to do the press is a standing Military press. With the bar in front of your neck, Feel should width apart, eyes up. Press the weight over your head (again in a slight J-curve). The weight should have a slow, easy decent. Be sure you move the weight around your head – do not move your head. Again inhale on the negative, exhale on the positive.

2 Sets of 6 to 8 reps Use a weight were 6 reps is doable; but 8 reps is difficult. Once you can do 8 reps for both sets go up 5 pounds.

Squat
The single most important lift is the squat. People ask me; what is the best lift for my arms? I say the squat. What is the best lift for my back? The Squat. My chest? The Squat. As well as being a multiple muscle movement, the Squat involves the largest muscles in the body. Pushing all those muscle to the limit kicks off all sorts of body reactions. Hormones are released, endorphins flood the system. Big muscle, moving big weight - HOORAY.

They are several different squats. Deep, super deep, jump squats and total body squats. I use a mix of styles. All generally hit the same area; although deeper squats hit the glutes and jump squats hit the top of the quads a bit more. All Squats have one thing in common. You must have good form; from first rep to last. The most important part of the form is a straight back. At no time should you allow your back to bend and have the stress of the weight put too much pressure on your back. Keep your legs under you and you drive the weight up. Squat down as deep as possible.  Get your thighs horizontal to the ground. If you can not go that deep, don’t worry it will come in time. Keep your head erect.  A mirror is helpful here.  Keep an eye on your self.  Be sure you do not start looking at your own shoes.  That will bow your back.  I have also seen a guy look down and bring the weight on his neck enough to cut off blood flow and grow faint.  If he had not been lifting is a squat cage I have no doubt he would be dead.

As you drive the weight up your feet should firmly planted.   Heels driving into the ground.  Some guys will stand with a 2x4 or some other lift under their heels.  But I feel this pushes some pressure on the knees so I avoid such aids.  Keep your hands loose on the bar.  Don't put a death grip on the steel as it will throw off your balance and detract focus from your legs which are responsible for the weight.  Your hands just stabilize and guide.

Now an important thing about squats. You will not do huge amounts of weight, or even challenging amounts of weight until your form is picture perfect.

Start with an empty bar. If 45 pounds is too much start with a broom handle – I’m not kidding here. The first week – NO WEIGHT

3 sets of 12 to 15 reps. The next week add 10 pounds, then 5 pounds a week until you hit a challenge point. If you get done with your work out and do not feel like your legs have been hit hard enough do a set of 50 reps without weight (called Hindu squats, or knee bends.) Trust me a set of 50 will kick your butt.

Dead Lift
Deads are one of the best lifts for your back, hamstrings and over all power. On the other hand they are also a great way to injure yourself. Great caution must be used when doing dead lifts. Make sure your form is perfect. Keep your back straight and your heels on the ground. Your legs, not your back should power the lift. Your low back stabilizes the lift; but does not power the lift. Keep the weight close to your body. As you bring the weight up; keep your feet on the floor and think of driving your heels through the floor as you lift. Again be sure to use good form. Keep an eye on your self in the mirror.  You can use an over / under grip or two hands over.  Some guys use wrist straps - but personally I don't like to be tied to that much weight if I'm going to failure.  If my hands can't hold it that is a sign to let is go.

There are a number of ways to do this lift. For beginners I suggest a straight leg dead. With the weight on the ground – on the first rung of a rack. Feet shoulder width a part. Grab the bar with your hands just out side your knees. Left hand over, right hand under. Arms and legs straight, head up. Pull the bar up by driving up with your legs. Think of pushing your heels through the floor. Come to fully erect like standing at attention. Then bring the weight down in the same path as up. Touch the weight to the floor or the bar to the cage and back up. Keep using full deep breaths.

2 sets of 12 to 15 reps. NO WEIGHT the first week, The next week add 10 pounds, then 5 pounds a week until you hit a challenge point. If you get done with your work out and do not feel like your legs have been hit hard enough do a set of 50 toe touches focusing on driving your heels through the floor.

Lat Pull Downs.
When you can do chin ups they will be your primary muscle exercise. An assisted chin up machine is worth it’s weight in gold. Again there are many varieties – in grip, out grip, wide, narrow, behind, in front, yada yada yada. Use a standard slightly wider then shoulder grip. Hands palm facing down grip. Pull the weight to the top of your chest while looking up. When the weigh hits your chest try to think of putting your shoulder blades together. Be sure you are pulling with your muscle. Do not lean back and tug the weight with your body weight. Inhale on the way down, relaxed exhale on the negative (the bar goes up). Slow steady pace.

3 sets of 6 to 8 reps. Use a weight were 6 reps is doable; but 8 reps is difficult. Once you can do 8 reps for 2 of 3 sets go up 5 pounds.

Low Rows.
This exercise is designed to really hit the lats – your largest back muscle. It also hits the arms and shoulders. To start with see if they have a low row machine or use cables. The keys to this lift are similar to the lat pull. Same pace, same breathing, same warning to not use your body weight to move the weight. Again you will pull the weight to you. This time use an inward grip (Palms facing each other) and pull the weight to your stomach. Again may you back flex by pinching your shoulder blades together, hold for ½ second and release. Slow even pace.

2 Sets of 6 to 8 reps Use a weight were 6 reps is doable; but 8 reps is difficult. Once you can do 8 reps for both sets go up 5 pounds

Couple these lifts with 25 minutes of cardio. 5 minutes before you lift and 20 minutes after. Lift twice a week with at least three days rest between. For example – Monday’s and Thursdays – Lift. Add one or 2 other cardio secessions during the week – neither to exceed 30 minutes. 20 minutes will work just fine provide you maintain a solid work rate. But not all cardio is equal – 10 minutes of jogging is worth 30 on the bike, 15 rowing, 20 skiers type or stair climber. Swimming is also excellent.

So here is your week

Monday

Tuesday Rest

Wednesday 30 min cardio

Thursday

Friday Rest

Saturday 30 min cardio

Sunday Rest

For questions please contact Mike Reilly