Weight Training

[Geor!]

I plan on upping the number of times I go into the gym each week. In doing that, I'd also like to throw in some time with the weights as well. I'm not looking to get all big and swole like Carrot Top or anything, but I kinda feel like my workout is incomplete after spending an hour or so on the treadmill and/or bike.

I have shitty knees, so squats are definitely out of the question as I wouldn't get much benefit from them by only being able to go down less than halfway. Leg press is fine, but the weight would have to be less then what I am actually capable of doing.

Any other exercises I should throw in there for a beginner? Believe it or not, but it's been since high school since I've actually thrown weights around, so for all intents and purposes, I'm a complete newb. Should I stick with machines for awhile at first before moving to free weights?

Thanks,

Fat Shit

[Vertnut]

Does your gym have a pool? I started out not caring for swimming, but once I got used to it and a little instruction, it's pretty damn good. Very low impact (great for bad knee's and other joints) and can wear your ass out. I swim a mile twice a week, and it takes me about 38 minutes.

[Geor!]

Yes, but I said weight training, not water training.

[BradM]

[Shorty]

Check out Starting Strength by Mark Rippetoe.

[Vertnut]

Yes, but I said weight training, not water training.

Oh. I thought you wanted a REAL workout...

[Ruffdaddy]

Oh. I thought you wanted a REAL workout...

Then suggest one or refer him to a low impact easy workout that may help him look like a stick figure swimmer.

[Ruffdaddy]

I plan on upping the number of times I go into the gym each week. In doing that, I'd also like to throw in some time with the weights as well. I'm not looking to get all big and swole like Carrot Top or anything, but I kinda feel like my workout is incomplete after spending an hour or so on the treadmill and/or bike.

I have shitty knees, so squats are definitely out of the question as I wouldn't get much benefit from them by only being able to go down less than halfway. Leg press is fine, but the weight would have to be less then what I am actually capable of doing.

Any other exercises I should throw in there for a beginner? Believe it or not, but it's been since high school since I've actually thrown weights around, so for all intents and purposes, I'm a complete newb. Should I stick with machines for awhile at first before moving to free weights?

Thanks,

Fat Shit

If you're in the allen/plano/frisco area I can meet you to help out. Or if you want to drive out here, I'll help you as well.

Other than that, I suggest sticking with basics and if doing free weights get a spot at a minimum until you're comfortable with the weight you can do. And try to mix in intense cardio...keeping a constant pace is for the birds.

For chest:

Bench press, flat press of a machine will work.

Dumbell incline, start light until you find your optimum resistance.

Cable Flyes

misc...

Legs:

Leg Press

Quad Extensions

Hamstring Curls

Calve extensions

Bis/Tris:

Flat bar curl (inner and outer grips)

Supinating Dumbell Curl

Hammer Curl

21s with an Easy bar

Skull crushes

Overhead Cable extension

V-Bar push down

Cable extensions

Back:

Lat Pull downs (several machine options)

Rows

various machines (I don't know the name of back machines well)

lower back exercise (roman chair or machine)

Shoulders:

lateral raises

dumbell press

reverse flyes

shrugs

bent over rows

Abs:

whatever

[Z06killinsbf]

^this. Look the shit up on form and lift what feels right. One rule of thumb I have is if you got through a set of weights and didn't feel resistance or somewhat tired, it was too light.

Carrot Top is on roids too btw.... Yup.

[Silverback]

Geoff,

I have bad knees too, and I always thought squats were worse on them than leg press, until I had someone really show me proper squat form. There's zero knee issues for me when doing squats now, just start with low weight and slowly work your way up. In fact you'll probably end up strengthening up to where you have less knee problems in the end.

[Vertnut]

Then suggest one or refer him to a low impact easy workout that may help him look like a stick figure swimmer.

Stick figure? Diet. I no longer lift, but I have gained some mass in my shoulders, back and chest from swimming twice a week. I run twice a week and cycle twice a week, too, unless its a "brick" week.

[Ruffdaddy]

Stick figure? Diet. I no longer lift, but I have gained some mass in my shoulders, back and chest from swimming twice a week. I run twice a week and cycle twice a week, too, unless its a "brick" week.

So add weightlifting to that and it's a real workout routine lol. While I don't swim or cycle much anymore, I do plenty of different cardio exercises. Sprints, long runs, random cardio equipment...etc. I can confidently say...if you arent doing some sort of resistance training you aren't doing a full workout.

[Vertnut]

So add weightlifting to that and it's a real workout routine lol. While I don't swim or cycle much anymore, I do plenty of different cardio exercises. Sprints, long runs, random cardio equipment...etc. I can confidently say...if you arent doing some sort of resistance training you aren't doing a full workout.

I won't argue that, but...for what I do, I'm fine. At my age, I don't need it. 6 days a week of training is more than most people do, anyway, especially with time contraint's. I enjoy the cross-training of the three. The weightroom is great for a lot of people (if done properly, which ton's of people don't), but one little injury could keep me from doing my events. There are score's of "fit" guy's at the Lifetime Fitness I swim at that can't hang with this old man on a run, bike, or swim. I've never had the doctor tell me, "Damn, Randy, you need to hit the weights!" LOL! To each his own...

[Z06killinsbf]

I need to crank up my cardio but it's boring and I dislike doing it.

[Vertnut]

I need to crank up my cardio but it's boring and I dislike doing it.

You are absolutely right. It's the very reason I started doing different events. They have been a great motivator for me to push myself, and it reminds me that we are capable of a lot more than we realize.