How to use weights

eatplaycrush · 2014-10-09T15:44:38+00:00

Starting strength is great, yes, but for a complete newb it will be very difficult to read and understand A LOT of what's being said. It is also a strength based program and that may not even be your ideal goal.

Step one: Pick whether your interests are more aesthetic, endurance, or strength based for lifting and then that will allow you to see what programs are best suited for that goal. If you are looking for more aesthetic based, SS isn't really the greatest vice versa. Now if it's strength training are you interested in bodybuilding, powerlifting, or oly? This question doesn't need to be answered right away, but if you start to become serious, even lifting on your own, you'll need to have some sort of idea once you switch to a new program. Also, if you want results your diet needs to be in line to achieve what you want and don't be mad when you process the fact is takes years to shape a body, not just a few weeks or months.

Step 2: Start every lift body weight or with an unloaded barbell, light dumbbells, weighted PVC. Form first, weight after. This applies even if you have been lifting a long time. Leave the ego out of it. If you can truly not develop the form then get a trainer who knows what they're doing and can teach you. It will only be beneficial in the end.

Step 3: You will not need many accessory movements if any in the very beginning. You should put all effort into the main lifts despite aesthetic or strength goals and as someone very inexperienced this should be enough for you. This will always remain true as well: always do compound movements first and accessory last. Most beneficial accessories for newcomers would be unassisted pull ups, dips, and push-ups as it's just really the basis of many things. I'd recommend that as a goal, to anyone, so you will have to do assisted for a while.

Women can only really gain about .3-.5lbs of muscle per month and that's with a proper program and while their diet is in a surplus. It's very, very hard to obtain on us without the use of drugs, but please be reminded even females who compete in the bikini division at places such as the Olympia are most likely using some sort of enhancement at that stage in the game. Top CF females are also likely to be using or have used gear as well. This skews the perception from an average person. Also, the drugs aren't magic and even without them those athletes would still be at the top of their game. They have also been lifting for YEARS. Steroids have a very wide range of uses from leaning out to supplementing more mass. Just remember to not compare yourself to those people, look in the mirror at your body and look at how your clothes are fitting to be the judge.

I'm training to compete so currently I have a coach who does my programming for me, but I also have clients I program individually and in class settings of crossfit. I've been at it for six years doing a mix of PL/OLY then light BB as well for accessorys time to time and don't look anything like a man. It has developed my body beautifully. It's like a piece of art. The only issue is how massively uncommon it is for females to even have a small percent of muscle because I get asked a lot about it in public (thankfully winter is coming so I can bundle up!!)

DAD_FISTER · 2014-10-09T14:37:46+00:00

Pick up a copy of Starting Strength, by Mark Rippetoe, if you want to get into barbell lifting. It is excellent in introducing correct form.

I started in Crossfit, now I do my own lifting programming at a Crossfit gym.
Please don't try to bench without first learning correct form!

BCFtrip · 2014-10-09T19:03:28+00:00

To condense the advice down to a comprehensive form that will get stuck in your head: read up on the basics, such as harsh's worksheet and the getting started section of /r/fitness. With the knowledge you now have, decide what your goals are. You're a petite newbie right? For realistic advice, focus on your butt, legs and core, but don't neglect your upper body. A basic beginner routine like Starting Strength will be good for you for several months, and you'll see real change in that time. Before you start, read about form and watch people demonstrate form. Start the lifts very light and get used to them. Follow the program, since questioning it and modifying it is excessively complicated. Keep your diet about the same with a slight increase in protein.

bicepsblastingstud · 2014-10-09T20:09:35+00:00

OP, looks like /u/eatplaycrush mostly has things handled. If you have any other specific questions, feel free to ask -- I have a background in collegiate strength and conditioning.

Lilia42 · 2014-10-09T20:19:50+00:00

Check out /r/xxfitness

I also recomend the book New Rules of Lifting for Women or Strong Curves.

I did NROLFW, and really enjoyed it, and at some point in the future I look forward to trying out Strong Curves.

BurgersBaconFreedom · 2014-10-09T19:26:11+00:00

Hi there, I think this would be a great safe place for you to start posting and learning about weights!

LisatheGnome · 2014-10-09T15:48:40+00:00

While it does not involve the gym set you own the best intro to weights for women I have seen (for me at least) has been The Firm series. They use hand weights and lots of squats. It will push you, but not in the way that other more intense (P90X etc.) programs do. I tried it about 8 years ago and continually come back to their videos. I really do not like any of their cardio workouts, but everything I've tried with the word "sculpt" in the title has been oh so effective. I don't know if you'll experience this but I know when I am lifting at home I need the instruction and cadence a video provides otherwise it is easy for me to stop or slow down when I don't truly need a break. I would consider myself someone who tends to bulk easily. This is 100% food related. If you are lifting and becoming a bigger size (not just in pounds of weight but your clothes feel all around tighter) your calorie intake is too high. Don't fall into the trap of thinking you are able to eat like a man just because you weight lifted. That said something that was a hard habit for me to ingrain was getting post workout nutrition. I am never hungry after I workout. Supplementing with an isolate protein and some fruit after lifting has cut my recovery time and improved my sleep. Also check out Jamie Eason she is a fitness guru/ lifter and is Christian, her writing and beliefs fit pretty well with RP. Happy lifting!

grewgrewgrewgrew · 2014-10-09T16:15:37+00:00

Male working out for a few years here. When starting to work out, it's more important that you do it consistently than how you do it. Consider goal-setting for working out three times a week.

If you are looking for a toned butt and thighs, squats are the most effective. Also, you should probably look into body-weight exercises for a few weeks such as push-ups, wide-grip pull-ups and body-weight squats before attempting to go heavier weights, as the left and right side of your body will not be balanced, making it potentially dangerous — especially on the bench press. One time I was doing close-grip bench presses and the weight dropped on my eye area, giving me black eyes for a couple weeks.

For online resources, I find this website to be well-detailed. http://www.simplyshredded.com/16909.html

Also try www.exrx.net for examples of good form for exercises.

Title	How to use weights
Author	[deleted]
Upvotes	6
Comments	48
Date	October 9, 2014 2:12 PM UTC (11 years ago)
Subreddit	Posted in /r/RedPillWomen
Original Link	https://old.reddit.com/r/RedPillWomen/comments/2irdj8/how_to_use_weights/
Archive Link	https://theredarchive.com/r/RedPillWomen/how-to-use-weights.165815 https://theredarchive.com/post/165815

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