New to free weights, help me out please :)

[Guccci]

Ok people, I've been advised to drop machine weights and switch to free weights only. I'm liking the idea and i'm (and my trainer are) expecting to see results fast due to my current physique + new diet (paleo). The thing is, i've never trained with free weights so im clueless and have no idea where to start or what's best for what i want to acheive.

My trainer is going to train me with the free weights on monday but i'd rather have some idea on what's what beforehand, so that im not entirely overwhelmed. And i may even try some out before monday.

I've had a look through some members training logs and i cant get my head around all the abbreviations that are commonly used for the different techniques. So if anyone is willing to throw a few new words/videos/good sites at me, i'd appreciate it and weights to start off with (im fairly strong)

Basically, i want to tone up my abs to a near 6 pack, and i need to tone my thighs and butt. Those are the main goals.

I also had my first ever biosig today and found out my BF is 11%. Considering i havent started training properly yet and ive only been on paleo for 5days, this was alot lower than what i expected

[badly_dubbed]

Check out starting strength by mark rippetoe and focus on the compound moves he coaches (powerclean might be a bit iffy tho for starters).

[SeanC]

concentrate on compound lifts, start with a empty bar and build the weight up a 7ft olympic bar weighs 20kg with nothing on. 11% BF is extremely low for a woman and you should easily be seeing abs. I can see abs at 10% and i dont have those "other" female fat stores. Most female competitors would consider 10-11% BF contest ready

[Guccci]

Quote

concentrate on compound lifts, start with a empty bar and build the weight up a 7ft olympic bar weighs 20kg with nothing on. 11% BF is extremely low for a woman and you should easily be seeing abs. I can see abs at 10% and i dont have those "other" female fat stores. Most female competitors would consider 10-11% BF contest ready

Until recently i never reali worked my abs, Its my main goal at the moment though, so im hoping to see definition soon! And i am actually considering going into figure modelling but im still new to the idea. My BF may be low but i obviously need to work on my muscle mass and toning up properly... Thats where free weights come into it

[SeanC]

I was trying to think of a polite way to put lack of muscle mass but couldn't. Compounds should hit your Abs well but I always found hanging leg raises and l seats were good for isolation on the abs

[karryann]

I'd concentrate on the compound lifts, squats, deadlifts(DL), overhead press(OHP) and bench press(BP)
If I get chance today I'll put some youtube links up.Start off low weights, empty bar is fine until you get good form , then build up from there. Squats and deadlifts will build you some abs, legs and glutes
I think you have made a very good decision, but beware it's addictive, lol......

[ben 21]

Best Exercises To Build Muscle Fast - YouTube

[theotherjb]

I too was left a bit bewildered by all the abbreviations/jargon when I started using these forums. I'll list a few of the more common ones, including all the basics for completeness. In fact, maybe it's already been done but I think it would be a good idea in general to have a compendium for new members to refer to.

Exercises
BP = Bench Press, DL = Deadlift, RDL = Romanian Deadlift, OHP = Overhead Press, B/O row = Bent-over row

Equipment
DB = Dumbbell, BB = Barbell

Popular Programs
SL5x5 = Stronglifts 5x5, WS4SB = Westside for skinny b******s
5/3/1 = strength program by Jim Wendler, IF = Intermittent Fasting

Other
RM = Rep Maximum (eg. your 3RM is the heaviest weight you can lift for 3 repetitions)
ROM = Range of Motion
BW = Bodyweight
DOMS = Delayed Onset Muscle Soreness (when your muscles ache not right after a workout but a day or two later)

That's all I can think of from the top of my head, if any more arise from reading the journals etc. then ask away.