I weight around 165 I just started bench pressing. I'm doing 70 pounds in total. 4 sets of 15 reps. How could I build on this?
What are you after? Strength, size? Such a massive subject. Just learning myself. Stick with it, it gets better
You should learn proper technique and do squats, deadlifts, overhead presses, rows, bench presses, dips and pullups as a minimum number of exercises.
Just down the road from my sisters but I feel I need to get to the stage were filling a kettle isn't part of my routine
Get a training buddy, someone to spot heavier bench press and check on each others technique. Squat is a great exercise and you can teach yourself but really helps to have a mentor or coach on hand (who knows how to do it properly) to check you aren't doing it wrong before going to anything like a heavy weight. Still, you could do something like these with dumbells. This looks like 4 minutes of hell. I'm determined to try it next week. [ame="http://www.youtube.com/watch?v=peLFTePbfDQ"]YouTube - Tabata Dumbbell Thrusters[/ame]
I think you can learn how to squat and dl on your own, shy away from the olympic lifts without instruction though. Here's a really good article on deadlifting. http://tnation.t-nation.com/free_on...rmance_bodybuilding_beginner/deadlifting_tips And a video: [ame="http://www.youtube.com/watch?v=1nRRlk6264I&feature=channel_video_title"]YouTube - ☆ How to Deadlift the Proper Way ☆ Without Wrecking Your Back[/ame] Squats: [ame="http://www.youtube.com/watch?v=Hyjpz4jkjSQ&feature=channel_video_title"]YouTube - How To Squat - Form Tutorial[/ame] Start at a very easy weight so you can practise technique and do 5x5. Add a little weight each week.
Lift heavier. if you're able to do 15 reps then you're able to lift more Popular myth is that lifting heavy weights makes your muscle bigger. this is true for the 15-20 range usually. Lift heavy for strength, 1-5 reps. Best recommendation is the Starting Strength program (don't modify the program, i can personally vouch that this works). http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Squats are essential. check bodybuilding.com that will show you the correct way to perform lifts. Most people start superficial lifting aka "highschool girl-catcher" lifting by doing bench preses, ab work and bicep curls. These wont really help you with anything, not eve getting high school girls (i can vouch for that too). :bang:
I think this is true - if you are careful and put the time and effort into reading and watching technique. I taught myself to squat and deadlift and when I started olympic lifting with a coach he said my squat and deadlift technique was excellent. The trick is not to be macho about it. Learn the lifts with lighter weights and make sure you don't try to lift heavier than correct technique allows.
Which is why you have to be extra careful if self teaching - go to that gym I recommended and they'll help (you could leave your protein shake in your sister's fridge and it would be lovely and refreshing after training! )
This has been the most important part of weight training to me. Having someone else there to motivate you and to work with you in my opinion makes the entire experience of weight lifting much more fun, not to mention safe.
