hi im a 16 yr old boy, beginner weight lifter (ive done it for a few months on and off, and well i havent really achieved much, but i started off weak, i couldnt do a push up, now im up to 5-10 depending on my muscle tiredness)
can someone give me some tips to give me a boost (preferably 7 day plan), ive got:
- set of dumbbells (9kg)
-weight machine (home gym) - leg curls, bench press, chest flys etc
im doing weight training for fitness, not competition or anything of that sort
Best answer:
Tipe number one: learn proper technique!!!
Go to the exrx website - http://www.exrx.net
Over there, you'll find a list of muscles plus exercise instruction for each muscle. Take a look at that list, and then find out what you can do using the equipment you have, and learn how to do these exercises with proper technique. Start with lighter weights until you've learned the technique.
Not learning proper technique at the start *will* lead to serious injury eventually. It will also prevent you from achieving "proper" results.
Know better? Leave your own answer in the comments!
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Building a Home Gym: Free Weights or Weight Machine?
Article by Paul Elms
There are advantages and disadvantages to using both free weights and a weight machine for use at home. In general it's best for a beginners to start with a machine because they are easy and safe to use. They can then progress to free weights, which allow a greater variety of exercises.
The advantages of a weights machine are that they are generally much safer than free weights. This is an important consideration if you are exercising alone at home. There is no chance of you dropping weights.
Weight machines can also help guide you to maintain the proper form and posture for each exercise. This allows you to get the maximum benefit from the routine with the minimum risk of injury.
A weights machine is also quick and easy to use. There is no sliding on and off of weights as with a barbell or bar. There is just a simple pin that is inserted into the weight stack to change the weight.
The disadvantages of a machine are that you may not find them comfortable if you are particularly tall or small. They also take up a lot of room. Ideally you have to have a spare room or basement in which to set them up. They are also much more expensive than free weights.
The advantages of free weights are that you can perform a wider range of exercises with them. You can devise a program where you target certain muscle groups and perform a variety of exercises.
When you use free weights, there are often additional muscle groups used to stabilize the movement. It is therefore a great way to exercise a number of muscle groups at the same time.
Ideally your home gym should incorporate both a weight machine and free weights to get the benefits of both. But there is always going to be considerations made regarding space, cost and the individual requirements that you have.
Orignal From: any weight lifting tips?
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