Summary- This is a list of advice from a new weightlifter to new weightlifters.

Given that many people’s New Year’s resolutions will be coming into effect, I’d like to share with you some practical insights on weightlifting. Most of the posts I have seen here are motivational in nature rather than practical advice so I see a market need for this post, so to speak. Before I begin, there is a caveat. This is for new weightlifters. I have been lifting for a year and have seen significant results. (I won’t give specifics since no one believes e-stats anyhow.) I have broken it down by topic.

  • Know Thyself- You build a successful program around honesty. You have to be realistic about your work style, your level of commitment, and even how honest you can rely on yourself to be about your work.

  • Style of Lifting- There are two big pitfalls around lifting. Some guys only focus on mirror muscles. This leads to muscle imbalances and health problems. Other guys pretend that they only care about strength and they neglect the bodybuilding aspect to lifting. That’s fine if you only care about strength. Most guys actually care about looks, too, and only say they care solely about strength because they see bodybuilding as effeminate. Be honest about what you want. I prefer a powerbuilding emphasis. I am essentially a bodybuilder but I also focus on the big three (bench press, squat, & deadlift) because I want numbers to stay honest by.

  • Structure- Some people need a very defined program. There are plenty out there. Others lift more by feel and shake things up often. The problem with the first option is that you can overwhelm or bore yourself and quit. The problem with the second is that you can lose consistency to the point you become a gym rat who never progresses. Choose a method which fits you. For my part, I am very structured for how I approach the big three and I work more by feel on other lifts.

  • Process vs. Goals- You need to have a balanced appreciation of both process and goals. An overly process oriented person loses sight of what he wants to achieve and wastes time. An overly goals driven person gets aggravated with the work and lack of quick results and gives up. Don’t get lazy and don’t expect instant gratification. It’s called a WORKout for a reason.

  • The Perfect is the Enemy of the Good- Ideally, you will get your nutrition on point in addition to your lifting schedule. In my case, I eat essentially the same as before I started lifting. I have still seen results even though they are probably not as good as they would be if I ate better. Why? Well, I know that if I had to make dietary sacrifices in addition to lifting, I probably would have become overwhelmed and given up. Your approach will likely be different.

  • Pressing and Pulling- You want to maintain a balance between pressing and pulling. For example, for every bench press, you should do a row. This is ideal because they are in the same plane. However, you could also balance a bench press rep with a pull-up.

  • Full Body vs. Split- I prefer a full body workout. Body part splits can be too taxing on certain parts of the body. For example, if you were to do deadlifts on Monday, and pull-ups on Tuesday, you may fail due to a weakened grip. Keep in mind that a lot of routines are designed for lifters on steroids. They recover faster than natural lifters. They can also get away with hitting a body part only once a week.

  • Points of Emphasis- A lot of guys focus on abs, biceps, and pecs because these are what they see with their shirts off when they look at their bathroom mirrors. Shoulders, traps, and lats are more important. They determine what your outline looks like when you are clothed. They are also easier to train. Big shoulders, traps, and lats are less likely to give you imbalances than pecs which are overdeveloped compared to your back. Overdeveloped pecs also roll your shoulders in and hide the chest you have been working so diligently on.

  • Train your Legs- Properly performed deadlifts and squats in the powerlifting style are great for your health. A strong posterior chain helps your posture and makes you look more balanced.

  • Don’t Over Complicate Things- Start with the big three and other compound movements. You can always add in more stuff later.

That’s it. Happy New Year

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