im an absolute beginner looking for a routine?

**aspire5332** · 30-09-2010 01:13 PM

hiya,,,im new to training,im 35,,,6ft2...and weight 13stone..i have no idea of where or what to do in the gym..i wanna start correctly with a not to complex routine so if anyone cold help then id really be gratefull...i can train 3times a week,,ive just joined a gym and after an initial induction it has a smiths machine...lots of loose weight and of course lots of machines,,can any of you guys point me in the right direction please,,many thanks in advance

**Mart001** · 30-09-2010 01:21 PM

buy starting strength by mark ripptoe! and stay away from machines and the smith machine!

**MikeyB** · 30-09-2010 01:31 PM

Stronglifts 5x5

StrongLifts 5x5: The Ultimate Strength and Muscle Program | StrongLifts.com

3 times a week and it starts very easy!

Also take a look at the stickies on these boards lots of great info on what to do... what to eat etc.

But most importantly enjoy it and don't take it too seriously.....yet!!

**aspire5332** · 30-09-2010 01:46 PM

does nt the strong lift 5x5 suggest to not to do the lifts with a smiths machine?

**Asauka** · 30-09-2010 01:54 PM

Smith machines isolate a lot of muscles that would otherwise be used for the equivalent free-weight lift. Steer clear of them, if you're worried about using free weights then I would suggest finding a routine, studying the lifts in it and getting a 1-to-1 session in the gym with a trainer to teach you proper form and what-not.

**aspire5332** · 30-09-2010 02:02 PM

i think id rather find another routine rather than use a routine that uses the smith..can afford a pt unfortunately

**Luffers** · 30-09-2010 02:33 PM

Do this each time in the gym

Push ups - 4x15
Alternating lunges - 4x15 (each leg)
Pull ups - As many as you can from a dead hang. Sets of 2-3 or three are fine just do about 10 sets. (If you can't do one let me know and I'll give you an alternative.
Inverted row - 3x8-12
Seated Dumbell press
Tricep bench dip - 3x10-12
Dumbell curls - 3x8-10

When you get good at these movements you are ready for more free weight.

**aspire5332** · 01-10-2010 09:56 AM

hiya luffers...thankyou for your advice,,,what would be the progression on from this workout? would it be an easy 3day split type thing?

**Luffers** · 01-10-2010 10:23 AM

Quote

Originally Posted by aspire5332

hiya luffers...thankyou for your advice,,,what would be the progression on from this workout? would it be an easy 3day split type thing?

Whatever you fancy.

The point of this workout is to give you a base line of strength and flexibility to work from.

In my experience the majority of beginners do not have the required flexibility or strength to jump straight into barbell routines. For example most can not even do a good body weight squat or even do 10 push ups. IMO if you can't do these things then you have no business using free weights. These movements will address some of those issues making the transition easier. I would however seek out a PT or gym instructor to check over your form when you do make the change to free weight.

**MikeyB** · 01-10-2010 10:32 AM

You can start 5x5 straight away it begins with just the bar, but if you'd like to go through the progression Luffers suggests its up to you!

After all its up to you!

I swear by 5x5 as it is a great way to learn how to correctly perform the basic gym lfts (squat, press, bench) that will get results!

Oh and you only use the smith machine for inverted rows, in the past I squatted using the Smith and it gave me a bad back forcing me through un-natural movement!

Good luck and enjoy whatever you decide to do!

*Edit* I do agree with Luffers above post, I was assuming some strength and flexibility, only you can be the judge!