Starting weight training for first time in 20 years!

[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

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.

Nice one - Ta

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

[nikola_ganchev]

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

[marbleheadmaui]

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

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.