Ryker's Tips: Weightlifting for Beginners

Hey dudes. I'll be starting to post some basic fitness tips from time to time. Everyone's different, and what may work for one person won't necessarily work for another. This blog's gonna be there to give a basic road map.

If you're getting started, I'd suggest that you go with a full-body workout for your first week. Lift on Days 1, 3, 5, and 7. Rest on Days 2, 4, and 6. You can rest on Day 7, but don't forget your cardio. For your lifting, start with 2-3 sets of 8-10 reps each. Light to medium weight.

After the first week, then it's time to split the body up. Ideally, you can go into three groups: (chest/shoudlers/tris, back/bis, legs). If you don't have the time to split into three, then back/bis and legs can be combined. Abs can be done almost every day; just don't overdo it. Once again, if you're starting out, then go with 2-3 sets of 8-10 reps each. However, you'll need to throw in extra weight from time to time. In a seven-day week, your schedule'll be like this: Day 1 = chest/shoulders/tris, Day 2 = back/bis/legs, Day 3 = rest, Day 4 = chest/shoulders/tris, Day 5 = back/bis/legs, Day 6/7 = rest.

If you're splitting into 3, then you'll go with a 5 day schedule: Day 1 = chest/shoulders/tris, Day 2 = back/bis, Day 3 = rest, Day 4 = legs, Day 5 = rest, then repeat. Don't forget to go 8-10 reps/2-3 sets each. If you're going for strength, then at this level, you can still go three sets, but decrease the number of reps, adding weight each time. Amount varies, but I like to go with 10 pounds for non-arm exercises and 5 pounds for curls/tri extensions.

Hope that helps, dudes.


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