Starting weight training for first time in 20 years!

And fuck me it's hard. I've been reading and watching Mark Rippetoe (thanks YB for the tip) and using his theories and techniques, but also throwing in some extra routines.

I'm starting very slowly and with low weights. Feel a bit of a tit coz I'm 34 years old and 240 pounds and there are 18 year olds that are about 125 pounds that are watching me lift these small weights and thinking what a gayer ;D I don't give a fuck though, I just need to take it easy to start. The guys I go down the gym with are benching 130Kg, reps of 10, I am doing 40Kg ;D

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Originally Posted by BIG H

And fuck me it's hard. I've been reading and watching Mark Rippetoe (thanks YB for the tip) and using his theories and techniques, but also throwing in some extra routines.

I'm starting very slowly and with low weights. Feel a bit of a tit coz I'm 34 years old and 240 pounds and there are 18 year olds that are about 125 pounds that are watching me lift these small weights and thinking what a gayer ;D I don't give a fuck though, I just need to take it easy to start. The guys I go down the gym with are benching 130Kg, reps of 10, I am doing 40Kg ;D

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Don't feel bad mate. I've built up to benching with 14 kilo dumbells in each arm now :cool:

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Originally Posted by Bilbo

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Originally Posted by BIG H

And fuck me it's hard. I've been reading and watching Mark Rippetoe (thanks YB for the tip) and using his theories and techniques, but also throwing in some extra routines.

I'm starting very slowly and with low weights. Feel a bit of a tit coz I'm 34 years old and 240 pounds and there are 18 year olds that are about 125 pounds that are watching me lift these small weights and thinking what a gayer ;D I don't give a fuck though, I just need to take it easy to start. The guys I go down the gym with are benching 130Kg, reps of 10, I am doing 40Kg ;D

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Don't feel bad mate. I've built up to benching with 14 kilo dumbells in each arm now :cool:

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my pensioner mum can bench that;D

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Originally Posted by BIG H

And fuck me it's hard. I've been reading and watching Mark Rippetoe (thanks YB for the tip) and using his theories and techniques, but also throwing in some extra routines.

I'm starting very slowly and with low weights. Feel a bit of a tit coz I'm 34 years old and 240 pounds and there are 18 year olds that are about 125 pounds that are watching me lift these small weights and thinking what a gayer ;D I don't give a fuck though, I just need to take it easy to start. The guys I go down the gym with are benching 130Kg, reps of 10, I am doing 40Kg ;D

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ignore it, bet most of those are cheating - you just watch their form as they start to lift heavier - especially biceps ;D swinging them about thinking they're lifting em. Those are gayers.;)

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Originally Posted by Howlin Mad Missy

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Originally Posted by BIG H

And fuck me it's hard. I've been reading and watching Mark Rippetoe (thanks YB for the tip) and using his theories and techniques, but also throwing in some extra routines.

I'm starting very slowly and with low weights. Feel a bit of a tit coz I'm 34 years old and 240 pounds and there are 18 year olds that are about 125 pounds that are watching me lift these small weights and thinking what a gayer ;D I don't give a fuck though, I just need to take it easy to start. The guys I go down the gym with are benching 130Kg, reps of 10, I am doing 40Kg ;D

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ignore it, bet most of those are cheating - you just watch their form as they start to lift heavier - especially biceps ;D swinging them about thinking they're lifting em. Those are gayers.;)

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Lol.

I really don't care what anybody thinks, I will build up slowly and at my own pace. My only concern is staying injury free.

I ache like a bitch tonight

What you doing compound movements like Squats, Deadlift, ETC. Or you just doing the basics ?

Good work mate. I've just got started on some kettle bell drills, its probably been 15 - 20 years (fuck me :eek: ) since I did any weights as well. I picked up a 16kg weight from Amazon for 30 quid which feels about right weight wise. Im doing the drill Missy posted plus some other excercises from the sheet that came with it, the guy doing the excercises in the pics is Lee from Steps ;D

Anyway, good luck with it mate.

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Originally Posted by Howlin Mad Missy

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Originally Posted by BIG H

And fuck me it's hard. I've been reading and watching Mark Rippetoe (thanks YB for the tip) and using his theories and techniques, but also throwing in some extra routines.

I'm starting very slowly and with low weights. Feel a bit of a tit coz I'm 34 years old and 240 pounds and there are 18 year olds that are about 125 pounds that are watching me lift these small weights and thinking what a gayer ;D I don't give a fuck though, I just need to take it easy to start. The guys I go down the gym with are benching 130Kg, reps of 10, I am doing 40Kg ;D

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ignore it, bet most of those are cheating - you just watch their form as they start to lift heavier - especially biceps ;D swinging them about thinking they're lifting em. Those are gayers.;)

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Easy way to stop cheating regarding that, is do lying cable curls. Or put the bench at a certain angle, and do dumbbell curls off the chair.

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Originally Posted by ICB

What you doing compound movements like Squats, Deadlift, ETC. Or you just doing the basics ?

---

Squat
Bench
Deadlift
Press

But I'm adding some extra bits for specific muscle groups, like tricep extensions (only thing I do that isn't with a bar bell) and some bicep/tricep/forearm routines with the bar bell.

Any tips greatly received

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Originally Posted by Memphis

Good work mate. I've just got started on some kettle bell drills, its probably been 15 - 20 years (fuck me :eek: ) since I did any weights as well. I picked up a 16kg weight from Amazon for 30 quid which feels about right weight wise. Im doing the drill Missy posted plus some other excercises from the sheet that came with it, the guy doing the excercises in the pics is Lee from Steps ;D

Anyway, good luck with it mate.

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You too mate .... us old boys have to start looking after ourselves innit :cool:

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Originally Posted by BIG H

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Originally Posted by ICB

What you doing compound movements like Squats, Deadlift, ETC. Or you just doing the basics ?

---

Squat
Bench
Deadlift
Press

But I'm adding some extra bits for specific muscle groups, like tricep extensions (only thing I do that isn't with a bar bell) and some bicep/tricep/forearm routines with the bar bell.

Any tips greatly received

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Thats good mate your doing the big compound movements, as for triceps you can do. Dips, Close grip bench pressing, Triangle push ups, Cable tricep extensions, Skull crushers, ETC.

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Originally Posted by ICB

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Originally Posted by BIG H

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Originally Posted by ICB

What you doing compound movements like Squats, Deadlift, ETC. Or you just doing the basics ?

---

Squat
Bench
Deadlift
Press

But I'm adding some extra bits for specific muscle groups, like tricep extensions (only thing I do that isn't with a bar bell) and some bicep/tricep/forearm routines with the bar bell.

Any tips greatly received

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Thats good mate your doing the big compound movements, as for triceps you can do. Dips, Close grip bench pressing, Triangle push ups, Cable tricep extensions, Skull crushers, ETC.

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Nice one - Ta

H sorry mate, I've had an insane week. I'll respond properly to your PM soon :)

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Originally Posted by AdamGB

H sorry mate, I've had an insane week. I'll respond properly to your PM soon :)

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Thanks pal :D

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Originally Posted by Howlin Mad Missy

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Originally Posted by Bilbo

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Originally Posted by BIG H

And fuck me it's hard. I've been reading and watching Mark Rippetoe (thanks YB for the tip) and using his theories and techniques, but also throwing in some extra routines.

I'm starting very slowly and with low weights. Feel a bit of a tit coz I'm 34 years old and 240 pounds and there are 18 year olds that are about 125 pounds that are watching me lift these small weights and thinking what a gayer ;D I don't give a fuck though, I just need to take it easy to start. The guys I go down the gym with are benching 130Kg, reps of 10, I am doing 40Kg ;D

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Don't feel bad mate. I've built up to benching with 14 kilo dumbells in each arm now :cool:

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my pensioner mum can bench that;D

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As always, thank-you for your kind words and support xxx

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Originally Posted by BIG H

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Originally Posted by ICB

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Originally Posted by BIG H

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Originally Posted by ICB

What you doing compound movements like Squats, Deadlift, ETC. Or you just doing the basics ?

---

Squat
Bench
Deadlift
Press

But I'm adding some extra bits for specific muscle groups, like tricep extensions (only thing I do that isn't with a bar bell) and some bicep/tricep/forearm routines with the bar bell.

Any tips greatly received

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Thats good mate your doing the big compound movements, as for triceps you can do. Dips, Close grip bench pressing, Triangle push ups, Cable tricep extensions, Skull crushers, ETC.

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Nice one - Ta

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Also don't forget swimming LOL, but nah seriously make sure you do close grip bench pressing, cable tricep extensions, dips, i found they work my triceps the best. I tend to mix it up doing weights and body weight exercises.

I started off at first doing dips on this machine, where it holds your weight. Now i can do it myself with no support doing 30 quite comfortably.

This was the machine.

Pro Weight Training - Machine Dips

H, wait abit with this additional work. You are going to ruin your recovery.

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Originally Posted by BIG H

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Originally Posted by ICB

What you doing compound movements like Squats, Deadlift, ETC. Or you just doing the basics ?

---

Squat
Bench
Deadlift
Press

But I'm adding some extra bits for specific muscle groups, like tricep extensions (only thing I do that isn't with a bar bell) and some bicep/tricep/forearm routines with the bar bell.

Any tips greatly received

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Rippetoe is a great start.

You already know rule #1. Walk out of the gym healthy. Once you're in your thirties and not a competitive athlete? That's almost as important as anything else.

Here are three other things I've been persuaded are best.

1. Do EVERYTHING on your feet. That is how one lives and how the machine of the human body is designed to work. That means, among other things, lose the bench press. It is dangerous and when in your life are you going to be flat on your back lifting things anyway? Stick with the overhead/military press. It also means standing rows and not lat pulls, french curls and not seated or lying exctensions etc. Standing means you are always working on your balance and always using your trunk/core muscles.

2. Do the quick lifts. The snatch and the clean are great, great, great. Doesn't matter if you do the hanging versions, the power versions, or use a dumbell or barbell or do the one armed or traditional versions. These are great for coordination and conditioning. Do them first in your routine and stop whne you feel your form going. Great for your back.

3. Kettlebells are the single best conditioning tool there is for older folks. Safe, hard and they can get your metabolism into the stratosphere.