I've found some weights in the garage...

  • Posted by a hidden member.
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    Apr 28, 2014 9:46 AM GMT
    I have always wanted to join a gym, but never got around to it.

    I'm 27 years old, and never seem to put on weight or lose it, can eat what I want and see no changes in my physical appearance. I am lucky in that sense. icon_razz.gif

    My body type I would say (by looking at the below image), is between the 12% and 15%.

    body-fat-percentage-men-1.jpg

    I'm wanting to get some tone into my upper body (mainly my arms), but wondered how to go about doing it.

    The weights I have found in the garage are the type with a long pole, where you attach the appropriate weights at each end.

    I keep hearing words like 'reps' and don't really know about what that means, but assume it means repetitions.

    I've been lead to assume that to build muscle, I should lift big weights, at low reps. Can someone tell me in more details what that means? Low reps are... 5 weight lifts? 10 weight lifts?

    How long should I spend each day lifting weights? icon_question.gifBOLD TEXT GOES HEREBOLD TEXT GOES HEREBOLD TEXT GOES HERE
  • njnick

    Posts: 167

    Apr 28, 2014 12:01 PM GMT
    Lift them up and put them down.....

  • Fable

    Posts: 3866

    Apr 28, 2014 12:03 PM GMT
    fucking geordie gas bag


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  • Posted by a hidden member.
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    Apr 28, 2014 12:05 PM GMT
    What odd things to say.
  • HndsmKansan

    Posts: 16311

    Apr 28, 2014 12:18 PM GMT
    I suggest you either get a book on exercise or seek out some reference material online before you even start.
    If you aren't sure about how to use a barbell properly,
    you need to make sure you start with reasonable weights and that your posture and method are appropriate.
  • Bunjamon

    Posts: 3161

    Apr 28, 2014 2:51 PM GMT
    There are lots of books, websites (including this one) and YouTube channels that can get you on the right road to working with a barbell (what you found in your garage), how many reps (repetitions) you should do, and how to develop realistic goals that you can achieve before making new ones. Your first goal will likely be learning to use what you have without hurting yourself. Then you can start working on specific muscle groups.
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    Apr 28, 2014 3:29 PM GMT
    Well, I've just used the barbell. I only had a small amount of weight on there, but managed to hold my form and did 105 slow reps.

    I didn't time how long it took, I just wanted to see how many I could do while maintaining my body positioning correctly.

    So, if everyday I try to do an extra 10 or so, or imcrease the weight I'm lifting, will I get noticeably bigger? - Or do I need to throw some additional weights, moves?
  • LJay

    Posts: 11612

    Apr 28, 2014 4:10 PM GMT
    Be careful. If you move the weights, the garage may float away.

    Try googling 'basic weightlifting.'
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    Apr 28, 2014 5:15 PM GMT
    Tom8521 saidWell, I've just used the barbell. I only had a small amount of weight on there, but managed to hold my form and did 105 slow reps.

    I didn't time how long it took, I just wanted to see how many I could do while maintaining my body positioning correctly.

    So, if everyday I try to do an extra 10 or so, or imcrease the weight I'm lifting, will I get noticeably bigger? - Or do I need to throw some additional weights, moves?


    105 of anything is just wasting time.

    Try this:

    http://www.bodybuilding.com/fun/other7.htm

    Also hit up Chuckystud here on RJ - He generally knows what He is talking about.
  • Posted by a hidden member.
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    Apr 28, 2014 5:36 PM GMT
    Tom, look up and read Starting Strength by Rippetoe
  • Posted by a hidden member.
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    Apr 28, 2014 6:19 PM GMT
    I messaged that chap suggested above. Now to play the waiting game...
  • Posted by a hidden member.
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    Apr 28, 2014 9:30 PM GMT
    Join a gym. Put things up. Put things down. Rerack your weights.
  • Posted by a hidden member.
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    Apr 29, 2014 12:16 AM GMT
    I always suggest P90X. It's a really great program and you'll learn a lot about the basics of working out.
  • Posted by a hidden member.
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    Apr 29, 2014 2:01 AM GMT
    Take a community college weight lifting course . It's the cheapest way to access a gym and a trainer. Once you learn the routine and discipline you can move on from there.
  • MikeW

    Posts: 6061

    Apr 29, 2014 3:14 AM GMT
    I think *most* people are trying to be helpful. As a general rule, it isn't a good idea to do much of anything with weights unless you have some idea what you're doing, why you're doing it and how to do it properly. This is why people are pointing you to books, youtube channels, information found in this forum, and a trainer (either privately or in a group).

    You need to be clear about your goals. Saying you want to get some "tone" in your upper body, especially your arms, is actually rather vague. I think what you mean is you want a more defined upper body. All well and good (so do we all! lol) and it is very possible--*if* you know what to do and how to do it. But don't think its just about doing bicep curls with a barbell. It's about doing push-ups, shoulder presses, pull-ups, bench presses, rows…and more. It's about focus, motivation, adopting a routine, sticking with it, breaking down muscle during exercise, feeding the muscles with good fats, proteins and carbs, and giving them plenty of rest so they can grow -- and staying hydrated. Just picking up a barbell and doing a bunch of reps of one movement range won't get you the results you want.

    Basic rule of thumb: It is 80% diet and 20% exercise… but what's missing in that is the amount of knowledge needed. Unless you've won the genetic lottery and have an hour glass physique more or less out of the box, it's going to take a lot of knowledge to understand that nutrition vs exercise balance.

    From looking at your profile pix, I'd say we have very similar body types. I looked a lot like you at your age. I could eat ANYTHING and stayed the same for many years--and never worked out a day in my life. As I got older, however, all that changed. My metabolism slowed down and, over time, I gained a lot of fat.

    I *wish* I were your age again, knowing what I know now about nutrition and exercise! My advice: Sooner rather than later, begin to transform your body into a living work of art. You'll FEEL *so* much better I can't even tell you. Not to mention you'll be hot as fuck.

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