How do you start lifting correctly?

TheStumblingWolf · 2019-05-29T12:21:15+00:00

I started with the Stronglifts 5x5 app. For every exercise I looked up how to do it on Youtube (I didn't think the ones in the app were good). Then I did them. I've done exercise before, so I knew which kind of pain was good and which was bad. If I felt the wrong kind of pain after doing an exercise I looked at the videos again and tried to reason my way to what I was doing wrong. Essentially I was able to do all the exercises only feeling the pain of the actual exercise and not putting weight on the wrong bits of my body.

I started from scratch with so for most exercises there was no weight other than the bar, and then I worked my way up.

VigilantCMDR · 2019-05-29T13:01:03+00:00

nobody has mentioned yet but diet is very important or you will see no gains

you NEED to be in a caloric surplus to gain muscle, eat above 500 caloreis your TDEE for like a long time until you get really fat, then you cut down by eating 500 calories under your TDEE to lose the fat and get shredded to show off the muscle

McBAIN_9000 · 2019-05-29T13:40:39+00:00

I’ll probably get downvoted to oblivion, but I really enjoy doing CrossFit. The gym I go to are obsessive about good form and stretching. On top of that it’s a great way to meet new friends and tons of fit girls. Of course this isn’t the most affordable way to learn proper form, but it comes with other perks.

Bluedog5x5 · 2019-05-29T13:48:47+00:00

OP there’s a whole fitness subreddit with beginner routines.

boy_named_su · 2019-05-29T18:10:22+00:00

how do you even start lifting correctly, without causing injury?

watch the form videos on the StrongLifts site. Start light. Take vidya and upload to the formcheck subreddit

Also make sure you're eating enough calories and protein. Examine.com can help w the latter. Consider taking magnesium, zinc, Omega 3, Vitamin D, and Creatine too

Numero34 · 2019-05-29T12:16:00+00:00

Calisthenics and then dumbbell and barbell exercises.

itiswr1tten · 2019-05-29T12:20:00+00:00

I'm going to assume you are 22 from your username. If money is available, get a pack of personal training sessions from a local gym. Do your homework on the trainer.

If not, start going regularly and watch YT videos on bench, squat, deadlift, OHP overhead press and just focus on those. Just ask the ripped bros and bodybuilder types for tips, they will go out of their way to help a newbie.

loker1995 · 2019-05-29T12:50:31+00:00

Okay, first and foremost i'd like to thank you all for the advice. I will edit the post once i start, but for now the plan is to get in touch with few people get the info about the gym trainers.

CaptainKidd96 · 2019-05-29T13:48:57+00:00

I'm glad to see that you are being careful OP. I see so many retards almost on a daily basis in the gym doing squats and deadlifts with horrible form. Some of them even complain about serious back pain, but hey, no pain no gain, right?

If you can't afford a good PT to teach you then you should look up some good fitness youtubers like Athlean X, Omarisuf to learn the proper form. I would also advise that you record yourself while doing exercises to see what you look like doing them.

Herdsengineers · 2019-05-29T14:48:04+00:00

I did three sessions with a trainer for instruction in proper technique. Cost about $75 per session. Was worth every penny. Focused on the lifts for Stronglifts 5x5, and worked on kettlebell exercises as well.

As for overcoming the first few weeks - I suggest just using the bar or very light weights until your body gets used to the motion and you get the technique down. After that, start adding weight little by little and see how it goes.

PracticalMaximum · 2019-05-29T15:38:23+00:00

Pay a trainer for few weeks and learn to make the correct exercices.

mikayla_rivera · 2019-05-29T16:18:56+00:00

Go check out Lance Norton’s PHAT split, it’s a 5 day split and it’s a hybrid workout that is great for lifters of all backgrounds. It incorporates both power and isolation days and works each body part twice a week for maximum gains. There are some good tips on the article as well regarding diet, etc. Also, go check out Seth Feroce’s channel on YouTube, dudes a beast and has some great workouts, he also is great at explaining technique and is a pretty TRP no BS kind of guy.

When getting started in lifting honestly just keep it simple, don’t do a crazy amount of sets because you will be sore after a good session. Make sure that you’re not arching your lower back in any movements (back on most moves should look like you’re carrying a wooden board from your shoulders to your tail bone) and that you’re getting a full range of motion. You want to think slow and controlled when lifting. Biggest thing is don’t ego lift, lift to feel your muscles contract and burn but not so much where you’re trying to show off, this is how you get injured(stretching and foam roller are key here especially for your neck which can frequently get injured from overuse of shoulders/back) and also is not as beneficial as doing less weight with better form. During isolation movements, make sure that you’re not lifting with anything besides the muscle you’re trying to workout. I see way too many bros doing curls and contorting their body to get the weight up, this might be fine last set to get some negatives in, but you want to make sure you’re always able to control the weight.

Last thing is patience, it takes months and even years for you to get the gains you want, you will always want to look bigger and leaner and get stronger at the same time. Think of lifting as a marathon and not a sprint and don’t do things while working out that can cause your lifting years to be cut short.

P.S another great hobby to pick up for fitness is rock climbing, just added this into my weekly workouts and shits real

HotHead121 · 2019-05-29T13:21:15+00:00

How can you be a independent man if there is fucking Google to answer every retarted question you have

RunawayGrain · 2019-05-29T12:28:05+00:00

Locate a local trainer. Most can be had for a reasonable fee. If he's halfway decent he'll create a workout and diet routine that should get you started. The workout routine should include some sort of progression scheme. He should also be there a few times to get you started and demonstrate proper form. When that happens, use your phone to record a video of the proper form for each major lift. Periodically record yourself and compare to the video of proper form, and make adjustments. Also, at the very least, get a weightlifting belt and get the trainer to demonstrate it's proper use.

Do that for six months, then go pickup Greyskull LP, 5X5 Stronglifts, or 5/3/1.

Pascolino · 2019-05-29T18:29:44+00:00

The fitness subreddit is great for starting programs. I really like Waterburry 10x3 to start.

Title	How do you start lifting correctly?
Author	loker1995
Upvotes	3
Comments	33
Date	May 29, 2019 12:01 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/budsi4/how_do_you_start_lifting_correctly/
Archive Link	https://theredarchive.com/r/askTRP/how-do-you-start-lifting-correctly.240013 https://theredarchive.com/post/240013

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