Im a beginner, i start gymming tomorrow as i just got a new membership which im so excited about. Im 17 and i weigh 65kg, a tiny bit overweight. My goal is to be ripped and have good solid defined muscles. I have 8 months before my membership ends so i am going to make the most of it.
I sorted out a Total Body Training schedule which i got from this website. 4 compound excersizes followed by two joint.
I will weight lift on Monday, Wednesday, Friday and swim on the other days in order to allow my muscles to recover.
I just wanted to know, what weights should i be lifting for my curls, squats, etc.?
Right now im struggling to do 15 reps with 7Kg dumbbells, i get huge lactic acid build up and my arms just dont have the strength after a while.
But because i really want big arms, should i lift the same amount (7Kg), more, or start at 7Kg and increase slightly each next day?
Im also dieting to lose weight to show my muscles. Good or bad idea if i wanna get ripped?
Also here is a sample of my week one TBT workout which i constructed with guidance of this website. Could you tell me if i should change anything? Keep in mind im planning to do these workouts at the gym so things like pull-ups arent really possible in my gym as they dont have that facility… what should i substitute it for?
You aren’t deadlifting. I would also substitute some of your incline bench work for dips and/or dumbbell press or flat bench. Get rid of your tricep curls and do decline skullcrushers or narrow grip bench on a day you don’t do dips. Lastly, I would do light straigh-legged deadlift at about the 8-12 rep range for hams instead of leg curls.
Be inventinve, I used to do chins on a smith machine. You can find something. There is no set weight you should be doing. YOU have to find your weight range. Preferrably get a more experienced person to help you in the very beginning.
Stop dieting right now.
If you are just starting you probably don’t have much muscle to begin with. Focus on building muscle while you have your membership. You can eat less any time you want without some gym membership. Also, I would drop a day of swimming for sprints or something along that line to spare muscle and burn fat.
Thanks, this info will help me a lot. I also wated to know, can front squats and squats in general be done with dumbbells?
And if i am to do excercises in the gym with a barbell will i be able to do it on my own or do i need someone there with me? I cant afford to pay for a personal trainer i only get one for an hour every six weeks complimentary by the gym.
Do not diet, EAT MORE. You will still lose fat, and faster.
You should be able to add 10% to your weights every few days or at least, once a week. AT LEAST. Most strength gains at first are just motor learning. Eventually you won’t be able to, then add 5%.
Buy these two books
Starting Strength
Practical Programming
You will then have all the knowledge you need for 2 years at least. If you read them you will be well versed in everything you need and if you follow them you will also become mighty strong and big.