This page is set up for someone just starting out on training with weights. It does not matter if you are wanting to be a powerlifter, bodybuilder, or have no goals at all other than improving your health. All beginners should start out the same.
  The first consideration is equipment. Are you going to train at home? Or are you going to join a gym? Do you need a personal trainer? What about free weights verses machines?
  Lets take first things first.
  If you are going to train at home you are going to need some basic equipment. First and foremost is a Power Rack. This device will save your life. It makes it possible, if need be, to train without a spotter. When the weight is too heavy for that last rep you can just set it on the pins and get out from under it. Next you will need an adjustable bench. You can get one that adjusts for inclines, declines, upright, and flat bench exercises. Finally you will need a small olympic set. 300lbs is a good starter set. I know that may seem like an ominous amount of weight to you right now. But you will be surprised at how strong your legs will get. And how quickly. The very FIRST place to look for this equipment would be Crains Muscle World. Try emailing Rickey to see if he has any used equipment or special deals. Other places to try would be Jesup Gym, and Body Solid. Just remember one thing. Rickey Dale Crain is a Hoffman's Powerlifting Hall of Fame inductie. He really knows what he is talking about. And can steer you in the right direction.
  If you are going to train at a gym you will have one advantage. There will be people there who can help you. It helps a great deal to have someone who knows what they are doing to watch your form in the various exercises. They can help you develope good habbits right from the beginning. The downside is there are also people at the gym who don't have a clue what they are doing. Even though they may have been training for years. And they can teach you bad habbits right from the beginning. How can you tell the difference? Talk to us here and we can help you make that determination.
  If you have a choice of gyms in your community, try to avoid the ones with too many chrome dumbells and mirrors. Look for the gym where people seem to be moving heavy iron. They are the ones most likely to know what they are doing. And don't be intimidated by them. Most of those people are eager to help someone starting out. They most likely admire you for taking steps to take care of yourself.
  Do you need a personal trainer? No! Learn as much as you can from our message board, find someone who can help you with your form in person, and you are set to go.
  Do NOT let ANYBODY talk you into starting out on machines. You need to develope good habbits on the freeweights to begin with. Besides that machines are inherently more dangerous than free weights. Machines force you into a path that is not natural for your body to take. This is very hard on the joints. Furthermore, according to Dr Siff in his book SUPERTRAINING, the muscles work together with the collagenous tissues to protect your joints. All pressing machines put you in a position where for the first nanosecond you push, only the collagenous tissues are protecting your shoulders as your muscles begin to fire.
  With all of the above out of the way here are a couple of routines you can use to start out with.
First Routine
Benchpress 2 sets of 10
Barbell Row 2 sets of 10
Squat 2 sets of 10
The above workout should be done 3 times per week for 2 weeks. No sets to failure. Now is the time to be practicing form. The main thing here is learning to do these exercises correctly.

The following 2 weeks do the following with the last rep of the last set of each exercise being a struggle.
Squat 3 sets of 10 reps
Benchpress 3 sets of 10 reps
Close grip Benchpress 2 sets of 10
Bent Over Rows 3 sets of 10 reps
Barbell curls 2 sets of 10 reps
If you have trouble figuring out the correct way to do any of the above visit The Muscle and Exercise Directory.

After 4 weeks of doing the second phase 3 times per week you are ready to move on to the following routine.
Workout for intermediate lifters

Hopefully I have covered pretty much what you need to know to start out. Good luck and good lifting.

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