We constantly banter "LIft and Lift heavy"
There is a reason for lifting and it coincides with confidence and posture, and something you can actually control and the harder you work, the bigger the pay off.
There are times when a store clerk hands me a bag and says "It's hea....." stopping mid sentence looking at my arms. Yesterday a couple of young doctors were looking at me and consciously working on there posture. This feels good. Try it, you'll like it and this feeling.
There are a lot of questions in regards to lifting routines. See this link, this is an excellent program. I would go with it and stop looking. It's right here
I have 30 years of lifting and no injuries, so I will use this post to focus in on a few basic concepts, easy to swallow, to get you moving.
At my peak I weighed 262 with power lifting and NEVER injured myself. I worked my way down to 200 and used high reps to stay in shape and curb the bulk for the last 20 years. Currently I am back on the 5x5 type program and seeing great gains "re-stretching the stretch marks."
Concept 1 -
Start - don't get too excited and don't overload your ass with weight you can't handle. Form is your number one goal @ this point. Once you get this down (form) gains are guaranteed and injuries can be avoided. Ignore people looking at you and get down to business, in six months they will be envious and a year requesting advice on form.
Warm up- I have always pulled a weight that is 50 to 75 percent or less to smashed out 15 reps in any exercise like deep squats keeping form and then went into the routine of grabbing the weight for the 5x5 routine. There are time I have pulled three sets to make sure I felt good and fluid.
The most important level of weight to work with should be good for and pushing it hard- safely @ the 5th repetition keeping form. Keeping form with a proper level of weight, keeps the injury/injuries to nil. Again, ignore others.
Routines should absolutely contain the "Big 7" and they are, squat, dead lift, bench press, behind the neck shoulder press, bicep and triceps curls, bent over row to chest and bent over row to the stomach (keeping your legs slightly bent at the knees on the rows). I would highly encourage a new lifter to sticking with the Stronglifts Program for at least a year.
In today's society of computer mandated work , behind the neck press is absolutely crucial and please take it easy building your weight load, protecting your deltoids.
the squat- you should absolutely control form and weight in this lift. It is the king of lifts, and there is no other lift in the routines that can match it. I squat deep and never over load my bar for what I can safely push. Might I add, I have never had an injury squatting. I have squatted parallel and I have squatted deep. Whatever you do, keep form. The back should be straight. No exceptions.
Consistency is king, If you are truly overloaded @ work and with kids, get a rack, bar and bench for home, kill the excuses and stay with it
Water, Protein and Supplements This runs deep, so research to get a good handle- but, most agree Whey is tops for protein shakes, B12 and Vit D are essential. Remember people get B12 shots for a boost. Take a vitamin. Protein, your body needs it and I would highly recommend and good lean snack 30 mins before bed. Water, you are a good percentage of it so keep hydrated and use filtered water
Read the side bar for more nutrition and lifting guidance. And, remember, remain consistent with your lifting, water and protein intake.
Good luck and enjoy the gains
edited for spelling and formatting