[CourtCop]

I have the book, I have the weights, I have the motivation. How do I determine how much weight to use for the work sets and warm up sets?

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[S.O.Interceptor]

Through trial and error.

Start with the bar, make sure you can reach depth on the squat and know the movements/form on every lift. If things go well with the bar, add weight 5-10lbs at a time, for 1 rep, until your form breaks down. Then find the weight that you can do with correct form for 5 reps. And basically that's your first workout because of all the reps you have to do to find your 5 rep max. Your starting squat may be 95lbs, 135lbs, or who knows. Next workout try to get 5x3.

Warmups aren't hard. If your starting squat is 95lbs, do the 45lbs bar for 3sets of 5, then 75 for 3-5 reps. Then the working sets. If its 135lbs, bar-5x3, 95lbs for 3-5 reps, 115 for 1-3 reps. As you get more experience you'll get better at figuring out warmup sets and weights. Some people need more warmups. Read my log for examples. I've got a routine I use most days, but it can vary slightly depending on what I've done before I start lifting. Tomorrow will look something like:
45 -5x3
95 x5
135 x3
165 x2
185 x1
225 x3(working sets begin)
255 x3
285 x3+

I do 5/3/1 so I don't do a 5x3 at the same weight, but my warmup is the same as when I did SS.

 

[BCR]

What S.O. said.

Trial and error. Hopefully more trial than error. :supergrin:

Its better to start too light then too heavy.

Start with the bar and go from there, adding 10lbs at a time, until you get very close to failure using proper form.

Then you can plan out your workouts and weights to use. Be patient.

I suggest a 5-10 minute warm up on a treadmill or something similar is you have access. (i use a spin bike). Get that blood flowing.

Bench warmups look like this:

Bar x 12
95 x 12
135 x 8
185 x 3
225 x 2
work sets

Deadlift warmups look like this:

135 x 10
225 x 5
315 x 3
work sets

 

[bdcochran]

I started lifting in January 2008. It is done daily, unless I am sick or out of town. (I also do stretching and floor exercises as prescribed by the physical therapist). I cannot do free weights because of limitations. So, I use machines. Did I mention that I am 65 years old?

I started 10 pounds on each of 16 machines. When I built up to 15 reps (two sessions), I would slightly increase the weight. The movements are done slowly and deliberately.

You will read or hear from people that consistency in doing exercise and doing repetitions correctly are more important than the actual weight. Probably so. I have witnessed a lot of people join up, get frustrated and quit exercising after a few weeks.

Seek advice from the trainers. And make sure that you are exercising consistently. You are doing it for yourself.

 

[windplex]

i recently got back into weight lifting. i too cannot use free weights but do use machines.

i agree that the op should seek coaching from trainers to learn proper techniques.

and leave your pride at the door and start at whatever weight level you can do the exercise properly and get 10 reps. i dont care if you start at 5lbs -- trust me you will gain strength this way and not loose much time to injury. i dont care if a little old lady is lifting more than you; do what is right for you and you alone.

i can do it at 54 and there is a post from a 65 year old so you can see that gaining strength is possible at any age, IMO. strength and recovery are not as rapid as we age but it will work.

im the old gray guy in my gym whow does a good number and full range of pullups. i started with one last summer and do 30-40 in 6 sets now.

 

[California Jack]

Use you first few workouts to find your max. Don't go full blown all psyched up grind it out max. Lift progressively heavier singles till you know you are getting close. Perhaps the most you can lift without the bar slowing down or really grinding it out. Your starting weight should be around 80 percent of that top single.

As for warmups you need to experiment. I'd start expiementing with the first warmup set at 50 to 60 percent of the working weight and the second around 75-85 percent.

 

[Green_Manelishi]

I have the book, I have the weights, I have the motivation. How do I determine ...

Like others posted: through trial and error.

You will probably also be sore the next day. It'll pass.

Never sacrifice form for more weight.

Accept the fact you are unique and a program that works for one lifter might not work as well for you. You need to find what works and work at it.

ALWAYS pay attention to the lift. This is especially important when squatting, benching, dead lifting; one moment of distraction can cause more problems than you can imagine.

 

[lethal tupperwa]

try this

100 reps with an empty bar then add a small amount of weight.

when you get back to 100 add another small amt---

most bulky people can not do 100 reps with a broomstick.

 

[c01]

If your serious about a lifestyle of lifting then don't even think about maxing at first. Go to the gym and just lift some weight and put some effort into it for a week or so. Once your muscles start to respond you will develope your own desire to push or pull at certain levels. After that just keep it up and hang in there.

D

 

[RWBlue]

How do you know when to add 10#s to whatever starting weight you determined?

 

[S.O.Interceptor]

How do you know when to add 10#s to whatever starting weight you determined?

With Starting Strength you add 10lbs per workout (3 times per week) until you can't. When you feel that you can't progress with 10lbs, or you actually fail a workout, you drop to 5lbs increments. That should take you quite a long ways.

 

[RWBlue]

With Starting Strength you add 10lbs per workout (3 times per week) until you can't. When you feel that you can't progress with 10lbs, or you actually fail a workout, you drop to 5lbs increments. That should take you quite a long ways.

Sorry, I don't think I asked the correct question.

I started today. I think I am ok with the weights I chose. (Maybe a little light, but I would rather be a little light than a little heavy.)

After I am settled in on my weight for XXX, how do I know it is time to up the weight?

Someone suggested when I can do it 15 times, slowly, without grunting and groaning.

Then the next question is, how often should I expect to up the weight?

 

[Louisville Glocker]

Sorry, I don't think I asked the correct question.

I started today. I think I am ok with the weights I chose. (Maybe a little light, but I would rather be a little light than a little heavy.)

After I am settled in on my weight for XXX, how do I know it is time to up the weight?

Someone suggested when I can do it 15 times, slowly, without grunting and groaning.

Then the next question is, how often should I expect to up the weight?

First of all, you'll probably find about ten different answers if you ask ten different people. Maybe a little overlap if you're lucky. The answer depends somewhat on what you're trying to achieve. Generally, lower reps of higher weight will build strength faster. Fifteen reps is too many in my opinion. Ten tops. 5-8 is pretty common. Multiple sets. There are many many different systems.

I think it is good you started light. Maybe do 3 sets of 8 reps for each exercise (or whatever you decide on). Then your NEXT workout, try to increase by 5 pounds (may not be possible with free weights unless you have 2 1/2 pound weights - cheap and recommended). You should see rapid progress the first few weeks. Increase when your workout seems easy. Or starts to seem easy. But hopefully, you'll be increasing weight every two or three workouts. (you may be able to increase each workout for a bit, but careful not to ramp up too rapidly). There are no magic numbers of reps. And no magic times for when to increase weight. When you increase weight, it'll be harder. The next time a little easier. The next time even easier. Then increase. Repeat.

The keys are good form, and progress. (check youtube for videos and tips on form). Make sure to take a rest day between workouts of same muscle groups. Three workouts a week is great, with one extra off day. Try not to miss a day for optimal progress. Eat well. Supplement with cardio workouts (running, biking, martial arts, etc) for optimal fitness.

Blah blah blah...good luck....stick with it. Lifting is a long term endeavor, so take your time.

 

[RWBlue]

How many sets is normal?

 

[BCR]

3-5 sets is normal.

Depends on how many exercises you are doing. If you are doing quality compound movements (bench, squat, deadlift, overhead press, rows, pull ups) I say do 5 sets of 5-8 reps.

If you're doing some Muscle and Fitness magazine routine you will need to do 3 sets, because they will have you doing 12 different types of curls in one routine.

Stereotypically, lower reps build strength and higher reps will focus on muscle endurance.

1-5 reps is good for strength, 5-12 reps for building muscle, 12-20 reps for muscle endurance. These are not etched in stone though.

In your case (since i've read all your posts) you can add weight when you get all prescribed reps for each set.

If you are benching and do a certain weight for 4 sets of 8 reps, then you can add 5lbs until you can get that for all 4 sets of 8 reps.

Many of us here in this forum to "cycles' where we alter the sets and reps.

As an example: (my own personal home brewed cycle)

Week 1 is 5 sets of 8 reps
week 2 is 5 sets of 5 reps
week 3 is 5 sets of 3 reps
week 4 is 5 sets of 1 rep.
week 5 is a deload week

The weight gets heavier each week. Then each cycle I add 5-10lbs to the weights I used for the previous cycle.

There are many many ways to go about this. Again, most of us here are focused on strength, so we may have odd responses.

If you just want to get back in shape and stay fit, I say do 4 sets of 8-12 reps. Add 5 lbs when you can get all prescribed reps. Or you can even do the exact same weight, sets, reps for about a month, then add 5 lbs each month. (if you could care less about getting bigger or stronger).

 

[S.O.Interceptor]

After I am settled in on my weight for XXX, how do I know it is time to up the weight?

If you're a novice I'd recommend doing Starting Strength, which is what this thread is about. If you do that, then it doesn't get much simpler. You do 3 sets of 5 reps and up the weight 3 times per week.

Someone suggested when I can do it 15 times, slowly, without grunting and groaning.

This is absolutely ridiculously horrible advice. You go at the speed necessary to complete the lift. And if you're not grunting or groaning then the weight is too light. Lifting heavy takes a strain. Noise is a product of that strain.

Then the next question is, how often should I expect to up the weight?

The next question you need to ask yourself is "what program am I going to use?" It sounds like you're just trying to play it by ear and go by feel, which is a recipe for disaster and failure. And it sounds like you're a novice at this.

It's real simple. Buy a reputable program by a known and reputable strength coach, and follow it exactly. I'd either get Mark Rippetoe's Starting Strength:Basic Barbell Training or Jim Wendler's 5/3/1.

If you don't know how to do each lift very well with excellent form, by SS:BBT. The 2nd volume being the most popular and widespread and the 3rd being the newest. Either of those will work. They will teach you exactly how to lift each lift properly and provide you with a great program that is easy to follow. It is designed to get a novice, even people who can only lift the bar, as strong as safely possible in the shortest amount of time. It can be tough since it is 2-3 main lifts per day, with multiple sets of 5, 3 days per week every week. But it works if you follow it.

5/3/1 is a great program but the book isn't truly aimed at novices. It barely touches on program technique and form and goes straight into programming. Wendler's book is aimed at those who know how to do each lift already. It can work just fine for novices and is less grueling and demanding than SSBBT, and more flexible with the schedule, allowing for 1/2/3/4 day per week programs. It also works well, but you've got to at least know the proper form to start.

I'd recommend both books. Even if you don't use the SSBBT program, it's an invaluable tool that can be looked back upon anytime you run into an issue. And Wendler's book provides a program that can be used at any level, and restarted at any point. It's literally capable of taking you from novice to elite.

 

[samuse]

I like Starting Strength and did it with good success a few years ago, although I've never read the book.

I'm back into boxing and want to start back on the weights. I did SS last week, kinda light to get me back into being under the weights.

My question: Once I get to lifting pretty heavy (for me), I just don't feel like I recover enough to effectively squat three times a week.

Am I doing it wrong or should I try something different?

The kickboxing workouts + sparring/working in the ring are pretty exhausting three or four days a week (never on the days I lift).

 

[BCR]

I like Starting Strength and did it with good success a few years ago, although I've never read the book.

I'm back into boxing and want to start back on the weights. I did SS last week, kinda light to get me back into being under the weights.

My question: Once I get to lifting pretty heavy (for me), I just don't feel like I recover enough to effectively squat three times a week.

Am I doing it wrong or should I try something different?

The kickboxing workouts + sparring/working in the ring are pretty exhausting three or four days a week (never on the days I lift).

Not doing anything wrong. You are either at the next level or your kickboxing work is hindering your recovery.

You could try a program like Jim Wendlers 5/3/1 where you onlt squat once a week.

 

[RWBlue]

And it sounds like you're a novice at this.

Yep, I am a complete noob at this.

I am reading and learning as fast as I can.

 

[unsigned]

Yep, I am a complete noob at this.

I am reading and learning as fast as I can.

Mark Rippetoe's coaching books are excellent. The point of his program is to start well below one's actual capabilities to build proper form, strengthen ligaments and then strength. It is proper progression if followed correctly, a great way to make real progress.

Check out his Practical Programming book for a more in depth look at progression. Good stuff.

I have since moved on, but when I started, I could barely squat 95lbs for reps, the bar was heavy, etc. I looked like the skinny guy from the recent Captain America movie. Now, a lot of years later... I'm still skinny, but I can squat and bench my weight and deadlift almost twice my weight. I don't have Arnold genes, but thanks to the good advice from the Rippetoe camp, I have a really solid base, good form and still have a blast in the gym.