What Weights Should I Lift?

[jonny707]

I want to start lifting weights to try to gain some muscle and I am finding it hard to find any information that isn't sponsored by something.

I am 18, male and I think average build - about 5ft 10/11in and 73kg/11.5 stone.

Does anyone know where I should start?
Thanks
Jonathan

[JonnyBoy12]

Well, I would advice working for a bank, and then you could lift many many thousand pounds without hurting yourself.

Or did you want sensible answers?

[Impret-Sir]

Hi Jonny, I hope I can help. I have been weight training for over 20 years. You should begin by understanding the basic concepts of getting enough excersise, correct nutrition, and rest. All three are important, we can discuss each in more detail if you wish. As for the weights bit, concentrait on learning the correct way to do the excersis before worrying about how much you are lifting. This is very important, and will help you avoid injury. When you are happy, I would suggest you begin by learning some compound movements, ie, ones that target groups of muscles, rather than just one at a time, for example, a dead lift, proceeding to press the bar above your head. Use a weight you can lift without undue straining for between 6 to 8 repititions. This will work your back, legs, shoulders, chest and core muscles. Other good, compound moves to include are, bench press (chest, triceps, shoulders, core), the squat, (back, legs, and farmers walk, (just about every muscle in your body!) add a few isolation exersices for your arms, such as barbell curls for your biceps, and kickbacks for your triceps. Dont forget to inclide some cardio, such as running, rowing, cycling, skipping, and use a so called 'interval technique', so you, for example, sprint for 30 secs, then jog for a minute, then sprint for30 secs, then jog for a minute, and so on for maybe 10 cycles. The commonest mistake beginners make is overtraining, DONT train every day, or for more than about an hour or 90 mins at a time, have at least 24 hours off between workouts to allow the muscles to recover, remember, you DONT grow in the gym. Invest in some good quality soluable protien supliments, lots to choose from, buy them online to save money, ( I get mine on Ebay). Finally, read read read! Get into magazines such as Mens Health, lots of good advice to be had there. If I can answer any specific questions, please feel free to ask, and good luck!