MalaXmaS 646 Posted March 4, 2019 Share Posted March 4, 2019 I just got a pair of 25 pound dumbbells which I intend to work out as a beginneer. Once I am comfortable, I'll get a pair of 35 pounds and then improve. My question is how many sets and reps should I start with? Quote Link to post Share on other sites
jehurey 3,227 Posted March 4, 2019 Share Posted March 4, 2019 I had always heard that the weight and the reps should be as such where you are struggling to meet the scheduled amount of reps within your FIRST set. And then the second set is really supposed to be a struggle, and then the third set is to the point of failure, however long that lasts. Also, if you're not used to it, and you end up working out your arms, and shoulders, you need to make sure that you aren't doing anything the next day (or two) that require you to move your arms alot. Because it could get bad enough to the point where your arms are fucked and you have limited movement for a couple of days. 1 Quote Link to post Share on other sites
MalaXmaS 646 Posted March 4, 2019 Author Share Posted March 4, 2019 31 minutes ago, jehurey said: I had always heard that the weight and the reps should be as such where you are struggling to meet the scheduled amount of reps within your FIRST set. And then the second set is really supposed to be a struggle, and then the third set is to the point of failure, however long that lasts. Also, if you're not used to it, and you end up working out your arms, and shoulders, you need to make sure that you aren't doing anything the next day (or two) that require you to move your arms alot. Because it could get bad enough to the point where your arms are fucked and you have limited movement for a couple of days. I know. It happened to me before when I used to go to the gym. The max set of dumbbell weights that I got to lift was 35 pounds per arm. I wanted to gain muscle and tone it. Quote Link to post Share on other sites
-GD-X★ 7,729 Posted March 4, 2019 Share Posted March 4, 2019 How much time are you willing to devote to each workout? How many days a week? Quote Link to post Share on other sites
kokujin 558 Posted March 4, 2019 Share Posted March 4, 2019 As much of a work out you can handle lol. Also less is better than nothing. Make sure you eat, or otherwise a waste of time. I don't think rep and sets matter much. Just build strength and keep it right. I would weigh 130lbs if I didn't work out lol smh 1 Quote Link to post Share on other sites
James Skywalker 528 Posted March 4, 2019 Share Posted March 4, 2019 Are you a bicepsual? 1 Quote Link to post Share on other sites
lostfool 680 Posted March 4, 2019 Share Posted March 4, 2019 Check out athlean X on YouTube. This guy shows you everything and how to do it correctly 2 Quote Link to post Share on other sites
-GD-X★ 7,729 Posted March 4, 2019 Share Posted March 4, 2019 Just now, lostfool said: Check out athlean X on YouTube. This guy shows you everything and how to do it correctly yeah, he's great. however, https://www.youtube.com/channel/UCERm5yFZ1SptUEU4wZ2vJvw breaks things down a lot better. 1 Quote Link to post Share on other sites
MalaXmaS 646 Posted March 4, 2019 Author Share Posted March 4, 2019 7 hours ago, -GD- said: How much time are you willing to devote to each workout? How many days a week? 3days a week Start slow and pick up from there Quote Link to post Share on other sites
James Skywalker 528 Posted March 4, 2019 Share Posted March 4, 2019 (edited) 22 minutes ago, MalaXmaS said: 3days a week Start slow and pick up from there Are you giving add vice? Edited March 4, 2019 by Alien Jim 1 Quote Link to post Share on other sites
-GD-X★ 7,729 Posted March 4, 2019 Share Posted March 4, 2019 19 minutes ago, MalaXmaS said: 3days a week Start slow and pick up from there do a 3 day a week plan mon 5 sets of body weight squats 5 sets of push ups 5 sets of dumbbell rows wednesday 5 sets of body weight squats 5 sets of dumbbell shoulder presses 5 sets of dumbbell deadlifts friday 5 sets of body weight squats 5 sets of push ups 5 sets of dumbbell rows -------------------------- best bang for your buck. don't bother doing isolating exercises until you build a good foundation. from there, you can see what's lagging, and add stuff like curls/lateral raises/tricep extension/etc. 1 1 Quote Link to post Share on other sites
kokujin 558 Posted March 5, 2019 Share Posted March 5, 2019 7 hours ago, -GD- said: do a 3 day a week plan mon 5 sets of body weight squats 5 sets of push ups 5 sets of dumbbell rows wednesday 5 sets of body weight squats 5 sets of dumbbell shoulder presses 5 sets of dumbbell deadlifts friday 5 sets of body weight squats 5 sets of push ups 5 sets of dumbbell rows -------------------------- best bang for your buck. don't bother doing isolating exercises until you build a good foundation. from there, you can see what's lagging, and add stuff like curls/lateral raises/tricep extension/etc. Interesting. Lot of body weights.. Good..? I love push ups triceps, incline, bench when you can finally use it. Man just do what your body can push imo Quote Link to post Share on other sites
MalaXmaS 646 Posted March 5, 2019 Author Share Posted March 5, 2019 20 hours ago, -GD- said: do a 3 day a week plan mon 5 sets of body weight squats 5 sets of push ups 5 sets of dumbbell rows wednesday 5 sets of body weight squats 5 sets of dumbbell shoulder presses 5 sets of dumbbell deadlifts friday 5 sets of body weight squats 5 sets of push ups 5 sets of dumbbell rows -------------------------- best bang for your buck. don't bother doing isolating exercises until you build a good foundation. from there, you can see what's wlagging, and add stuff like curls/lateral raises/tricep extension/etc. I am following this routine. My legs are sore so it's working! 1 Quote Link to post Share on other sites
MalaXmaS 646 Posted March 6, 2019 Author Share Posted March 6, 2019 One more thing GD. What should I eat? Quote Link to post Share on other sites
-GD-X★ 7,729 Posted March 6, 2019 Share Posted March 6, 2019 1 minute ago, MalaXmaS said: One more thing GD. What should I eat? are you bulky? too thin? skinny fat? these are important factors. what do you currently weigh? what's your target weight? Quote Link to post Share on other sites
MalaXmaS 646 Posted March 6, 2019 Author Share Posted March 6, 2019 9 minutes ago, -GD- said: are you bulky? too thin? skinny fat? these are important factors. what do you currently weigh? what's your target weight? I am 5.6 and weight about 178 pounds. Picture a soccer player body build. That's what I am looking for. Quote Link to post Share on other sites
-GD-X★ 7,729 Posted March 6, 2019 Share Posted March 6, 2019 (edited) 9 minutes ago, MalaXmaS said: I am 5.6 and weight about 178 pounds. Picture a soccer player body build. That's what I am looking for. ok, you'll want to take in about 1800 calories a day. i would say 30% protein; 35% carbs; 35% fat fyi, 1g of protein is 4 calories; g of carbs is 4 calories; 1g of fat is 9 calories ideal breakdown (you can eat 3, 4, or 6 meals a day - it's up to you. just get your 1,800): 135 grams of protein 157 grams of carbs 70 grams of fat ------ you should lose 3 to 4 pounds your first week (water weight).. then 1 or 2 pounds the next week then 1 each following week if you aren't dropping any weight, you'll need to reduce your caloric intake. Edited March 6, 2019 by -GD- Quote Link to post Share on other sites
MalaXmaS 646 Posted March 6, 2019 Author Share Posted March 6, 2019 7 minutes ago, -GD- said: ok, you'll want to take in about 1800 calories a day. i would say 30% protein; 35% carbs; 35% fat fyi, 1g of protein is 4 calories; g of carbs is 4 calories; 1g of fat is 9 calories ideal breakdown (you can eat 3, 4, or 6 meals a day - it's up to you. just get your 1,800): 135 grams of protein 157 grams of carbs 70 grams of fat ------ you should lose 3 to 4 pounds your first week (water weight).. then 1 or 2 pounds the next week then 1 each following week if you aren't dropping any weight, you'll need to reduce your caloric intake. Damn. My problem is gonna have eating. I only eat three times a day. Quote Link to post Share on other sites
-GD-X★ 7,729 Posted March 6, 2019 Share Posted March 6, 2019 4 minutes ago, MalaXmaS said: Damn. My problem is gonna have eating. I only eat three times a day. that's fine. this is just what works for me. give me a sample of what you have each day. i can modify it. 1 Quote Link to post Share on other sites
lostfool 680 Posted March 6, 2019 Share Posted March 6, 2019 On 2019-03-04 at 1:28 PM, -GD- said: yeah, he's great. however, https://www.youtube.com/channel/UCERm5yFZ1SptUEU4wZ2vJvw breaks things down a lot better. I watch this guy too. Quote Link to post Share on other sites
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