At 42y.o. 5’8" 236 lbs. Around 31% BF I have been eating fairly clean, and getting better on the diet. I have been walking (don’t want to kill myself so early in the game) and will very shortly join a gym. My energy level has somewhat picked up.
By reading, I am finding that a person should start off with compound movements. I know bench presses, military presses and squats. What are the other movements?
Thanks
Not only start off using but KEEP for 90% of your training. Deadlifts, power and hang cleans, power cleans with a press or jerk, one arm lifts like side and bent press, one-arm clean and press/jerk, front squats, overhead squats, upright row and high pulls (like an explosive upright row only from slightly below knee level or from floor (with 45 lb plates)), bent-over row, chin-up/pull-up, dips. The list is long so you never really NEED to perform isolation movemoents although I still feel the need to curl albeit with a 2" thick barbell.
[quote]wishin wrote:
At 42y.o. 5’8" 236 lbs. Around 31% BF I have been eating fairly clean, and getting better on the diet. I have been walking (don’t want to kill myself so early in the game) and will very shortly join a gym. My energy level has somewhat picked up.
By reading, I am finding that a person should start off with compound movements. I know bench presses, military presses and squats. What are the other movements?
Thanks
[/quote]
Pretty much any movement that is multi joint is a compound exercise.
Legs–squats–all varieties.
Romanian dead lifts, regular dead lifts, good mornings.
Back-pull ups/chins, bent rows, various olympic lifts and their power brothers…
Check out exrx.net for a better list of the movements as well as vid clips of the best ways to do them. Then come back here to find a good program to start off with. You can’t go wrong with something from Waterbury or Thibs.
[quote]derek wrote:
Not only start off using but KEEP for 90% of your training. Deadlifts, power and hang cleans, power cleans with a press or jerk, one arm lifts like side and bent press, one-arm clean and press/jerk, front squats, overhead squats, upright row and high pulls (like an explosive upright row only from slightly below knee level or from floor (with 45 lb plates)), bent-over row, chin-up/pull-up, dips. The list is long so you never really NEED to perform isolation movemoents although I still feel the need to curl albeit with a 2" thick barbell.[/quote]
are you kidding? are you sure that list is hairy enough for a trainee that does not even lift right now? drop the OL’s. KISS. do check out Chad Waterbury’s programs. do not think bodyparts. do think:
MOVEMENTS - EXAMPLES
horizontal push - bench press
horizontal pull - bent over row
vertical push - military press
vertical pull - pull down
quad dominant - squat
hip dominant - deadlift
just starting off, u might wanna try some GPP (general physical preparation) work too, to get ur capacity up for lifting- sled drags come to mind
http://images.t-nation.com/forum_images/./1/.1112146711315.FRANCO.jpg
Definetly I recommend that you read evrything on this website written by Chad Waterbury and John Davies. They are exponents of short intense workouts using big compound lifts that work your whole musculature. This in turn makes your entire body strong as one unit and allowing you to further venture into olympic lifting at a later date.
I do not recommend that you try any variations of snatches or cleans until you get at least 18 months of hard training using the above mentioned authors as your guide. You should also read as much as you can off this website to give yourself a great all around knowledge of health, supplementation, training, and cardio.
As for sled dragging for You being a newbie, I wouldn’t recommend it. First you probably don’t have access to a proper sled and harness and a beginner would respond very well to simple calisthentic exercises.
One more bit of advice, try to join a serious weightlifting gym if one exsists in your area. The big commercial gyms work if no real manly gym is an option, but please ignore the training advice the commercial gyms dole out and use the information available on this website.
Good luck and don’t give up!
Ken.
Do any of you realize that most if not ALL olympic lifters start before their teens (as weightlifting newbies)? With a little research and steady practice, the power and hang variants can be learned easily… by anyone. And these exercise blow away most others in the bang for buck catagory. I teach these lifts every day to adavnced athletes to rank beginners. And I was never formerly coached… I researched, asked and learned to be fairly prificient all by my little ol’ self.
“Are you kidding?” HAH! are YOU?
[quote]cleansnatch wrote:
Definetly I recommend that you read evrything on this website written by Chad Waterbury and John Davies. They are exponents of short intense workouts using big compound lifts that work your whole musculature. This in turn makes your entire body strong as one unit and allowing you to further venture into olympic lifting at a later date.
I do not recommend that you try any variations of snatches or cleans until you get at least 18 months of hard training using the above mentioned authors as your guide. You should also read as much as you can off this website to give yourself a great all around knowledge of health, supplementation, training, and cardio.
As for sled dragging for You being a newbie, I wouldn’t recommend it. First you probably don’t have access to a proper sled and harness and a beginner would respond very well to simple calisthentic exercises.
One more bit of advice, try to join a serious weightlifting gym if one exsists in your area. The big commercial gyms work if no real manly gym is an option, but please ignore the training advice the commercial gyms dole out and use the information available on this website.
Good luck and don’t give up!
Ken. [/quote]
I will be joining The Free Weight Gym
“When you’re ready to get serious”
It is ten minutes from here and is available twenty four hours a day. A card (like a credit card)lets you in the door. There is also the YMCA, it is very well equipped, but seems more like a health club than a serious iron pumping gym. Also cost more.
Thanks
http://images.t-nation.com/forum_images/./1/.1112235783998.Figure-1-Grimek.jpg
Good choice wishin
A good gym is hard to come by and a valuable source of inspiration to train hard…but usually not a good source of information!
I can’t emphasize enough that you should get ALL your training info. from credible sources such as this very website.
Good luck and keep us posted on your progress.
Ken.