Beginner Strength Training

[ben39]

I'm 22 years old and weigh 57kg (125 pounds). I'm interested in building up strength and putting on weight (70kg is my target). I've never done strength training before and or set foot in a gym. I would rather do this with minimal equipment. Where do I start?

 

[AFG34]

stronglifts.com

or

Starting Strength by mark rippetoe

 

[ben39]

One potential problem: I don't think my local gym even has olympic barbells. It's a franchise business full of machines. I don't know if I'd be able to fit a power-rack into my garage. Does anybody know of any programs which use dumbbells and other similar equipment? What about body weight exercises?

 

[Mandrake9072]

Originally Posted by ben39

What about body weight exercises?

http://www.simplefit.org/

 

[CasinoRoyale]

How tall are you?

If at all possible I'd look into joining a different gym, as doing Starting Strength is probably the best way for a novice to gain strength immediately.

If not look into kettlebells. There's lots of things you can do with those. And get a pull-up bar or one of those Iron Gym things.

Gaining weight is about diet too so don't neglect that. If you don't eat enough you won't see many gains.

 

[ALFAMALE]

If you can, you should think about getting a trainer.

 

[ben39]

Originally Posted by CasinoRoyale

How tall are you? If at all possible I'd look into joining a different gym, as doing Starting Strength is probably the best way for a novice to gain strength immediately. If not look into kettlebells. There's lots of things you can do with those. And get a pull-up bar or one of those Iron Gym things. Gaining weight is about diet too so don't neglect that. If you don't eat enough you won't see many gains.
I am about 6 foot. In the last 12 months I have been learning to cook, so I eat little to no processed foods now.

 

[asdf]

Originally Posted by ben39

One potential problem: I don't think my local gym even has olympic barbells. It's a franchise business full of machines. I don't know if I'd be able to fit a power-rack into my garage. Does anybody know of any programs which use dumbbells and other similar equipment? What about body weight exercises?

You can construct a decent program with just dumbells, although it won't be the same as starting strength and you should look for barbells in the near future.

If you plan on going that route, or the ghetto-gym route, I suggest you check out RossTraining.

 

[lefty]

Go outside.
Pick up something heavy.
Move it from here to there.
When it becomes easy pick up something heavier.

See Milo of Croton.

lefty

 

[jarude]

Originally Posted by ALFAMALE

If you can, you should think about getting a trainer.

no

correct answer is starting strength, find a gym with barbells. no substitute

 

[uNiCoRnPriNcEsSx]

If you are in college, go to a gym and do bench press, dead lift, and squats every other day. Increase gradually.

If not, join a gym.

Really though, google rippetoes starting workout and follow that.

 

[ben39]

This might be a silly question but:

Say I put on 10-20kg and build up some muscle. Will I have to continue doing stronglifts (or any other similar program) to maintain this weight? Can I use strength training for gains, then do body weight exercises (push-ups, pull-ups, etc.) for maintenance? I'm only wanting small gains. I just don't want to be underweight anymore.

 

[Kajak]

This should go in Jarude's thread. But: wait until you get there to see if that's what you'll want then.

 

[kultschar]

Start with basic exercises first, Pull Ups and Push Ups.

Build you strength up first with your own body weight, once this has been accomplished then hit the gym, heavy weights, small reps

 

[kultschar]

PS - dont get too carried away with diet first, get your exercise techniques perfected if your a beginner!