Free Weights - Finally!

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Soldato
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26 Jan 2003
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Well, the time has come to finally start using free weights. Tonight I'll be venturing in to the back part of the gym where the big boys play and throw around huge weights like the Greeks throw dinner plates for the first time.

I've been reading up a lot over the past few weeks and studying the different exercises to do with dumbells (to start off with) on websites such as Coopers Guns which is fantastic. I'll then start to move on to bar exercises.

My routine will be looking something like the below:

Mon - Gym - LEGS and abs,
Tues - Pre-Season training - heavy cardio work,
Weds - Gym - CHEST, SHOULDERS, TRICEPS
Thurs - Pre-Season training - heavy cardio work,
Fri - Gym - FULL BODY,
Sat - REST
Sunday - Gym BACK & BICEPS - or rest, and subsequently move my routine around so if I rested this day, I'd start with back and biceps the next day (Monday).

For the full body workout on a Friday I've been advised before to do the below:

Close-grip palms in Pull-ups - Back & Biceps
Squats - Very deep squats,
Dips - Chest & Triceps
Standing Military Press - Shoulders and core

I'll be doing 3 sets of 8 reps to start off with and be doing a low weight to gain a good form.

Tonight I will do a full body workout to sample all the weights and equipments. The trouble I have will be remembering what weights I was comfortable with for which exercise. Do any of you take a pen and paper to jot stuff down on? Or is that completely anal?

Also, recently I've not been using my protein supplements and I want to get back in to fueling my body correctly before a workout. I normally go to the gym in the evening after having my evening meal, so I have plenty of food to give me energy during the workout but what I want to know is should I take say 25g of protein before a workout and then 25g after - both with water??

Wish me luck :o
 
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good luck...

I personally prefer machine weights as theres less of a chance of injury and the resistance tubes for toning... but what ever you feel works best for you mate.

Whats the aim of the plan? to get bigger?
 
Increase in mass, but mainly increase overall strength whilst gaining definition.

I used to be a right tubber at almost 16st. I slowly lost the weight over the past two years and I now stand at 6ft 1in and 13st 6lbs at 22 years old.

Since joining the gym I've lost more fat but added a slight bit of muscle. I'm hoping to take it to the next stage and incorporate stabilising muscle groups to give me that definition and strength instead of the machines doing that for me.
 
slinxy said:
good luck...

I personally prefer machine weights as theres less of a chance of injury and the resistance tubes for toning... but what ever you feel works best for you mate.
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?
you could say that there is more chance of injury due to the very restricted motion of most machines, if your body doesnt like the motion it will reflect in injuries ;]
 
In my unprofessional opinion; but I have been going to the gym now for two years+ now, the best way to look bulker is to work on your back and chest muscles, arms and legs will get worked with doing thoose routines.

There is some very big peeps at the gym and most of them go for the Reps to failure on heavy weights then light weights to shock the system...
 
slinxy said:
In my unprofessional opinion; but I have been going to the gym now for two years+ now, the best way to look bulker is to work on your back and chest muscles, arms and legs will get worked with doing thoose routines.

There is some very big peeps at the gym and most of them go for the Reps to failure on heavy weights then light weights to shock the system...
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in my professional opinion (after all i did go to college for something!!), bulking up would be best on any of the main compounds with some choice isolation moves to help things along :]

working your back, only deadlifts will work the legs. doing chest will not help the back or legs.

back: deadlifts + chins/rows
chest: press
shoulders: shoulder press
legs: squats

drop sets are a good tool in the bodybuilders toolbox, but one that should be used at the right time rather than all the time. no point using a spanner when you need a screwdriver ;]
 
Yeah :) My back and triceps hurt the most. I really hit the dip assist machine hard.

Hopefully on Weds it isn't as busy and I'll get more chance to hit the dumbells. A lot of weights were in use so I had a slightly limited selection so made use of the best of what I had.

Quick question.. dumbells in a gym, do they go up in half Kg increments? Or are they just numbered, much like the machines?

I'm going to start to jot down all the weights I can lift and see how I progress, hopefully that'll keep me motivated.
 
im not quite sure on the point of the friday 'full body' workout, if you're looking for a 4 day split there are better
 
It's just to shock my body and not to keep it in a routine. Like I say if I miss a day at the gym I will roll the set I was supposed to be doing on to the next gym day so I'm not stuck in a routine and it keeps the body guessing.
 
Morba said:
in my professional opinion (after all i did go to college for something!!), bulking up would be best on any of the main compounds with some choice isolation moves to help things along :]

working your back, only deadlifts will work the legs. doing chest will not help the back or legs.

back: deadlifts + chins/rows
chest: press
shoulders: shoulder press
legs: squats

drop sets are a good tool in the bodybuilders toolbox, but one that should be used at the right time rather than all the time. no point using a spanner when you need a screwdriver ;]
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Quoted For Truth :D
 
A2Z said:
im not quite sure on the point of the friday 'full body' workout, if you're looking for a 4 day split there are better
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Agreed.

The bets thing for you IMHO would be to do a 3 day split on Mon, Wed and Fri with cardio on Tue and Thu.

Something like this:

Day 1
Barbell deadlifts 3 x 8
Weighted chins 3 x 8
Bent over barbell row or Pendley row 3 x 8
Barbell/EZ bar bicep curl 3 x 8

Day 2
Incline barbell bench press 3 x 8
Flat dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Weighted dips 3 x 8

Day 3
Barbell squat 3 x 8
45 degree leg press 3 x 8
Stiff-legged deadlift 3 x 8
Seated or standing calf raises 3 x 15
 
Thanks for the advice, I've saved that routine to look at tonight.

Does anyone have any guides or videos that show how to do the bent over barbell row or pendley row??
 
I typed a lengthy reply out on here last night but when I clicked submit my internet started playing up and wouldn't post :rolleyes:

Anyway was basically agreeing with what's been said, I'd drop the Friday full body workout and change it to Back and Biceps, then have Sunday off.
MTA99 said:
http://www.exrx.net/Lists/ExList/BackWt.html#anchor1913634

EDIT: To all those people who do pullovers on a chest day look at that link and tell me why!! :mad: :p
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Why do pullovers at all?
 
MTA99 said:
Dunno? :confused: But if you are going to do them why on a chest day? Noobs!! :rolleyes: ;)
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It does actually hit all the upper body, including the chest. I used to do them with a DB and if you hold it with both hands with a hammer grip and push together you can get a good feel in the chest. Though they do hit the lats quite hard but if that's what you want there are so many obvious better choices eh?

I used to do them to target the serratus anterior but I know better now. I think pullovers are a poor exercise, especially for shoulder health.
 
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