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LJCANNON Posts: 33,381
12/16/12 10:39 A

emoticon emoticon Thank You , Everybody!! I am very encouraged by your Positive Responses, and I will find those Books if at all possible. I will also be checking out the Links you have given me!
emoticon I am still a bit surprised at how excited I am about getting into Lifting, maybe because everyone that I have talked to is so Positive and Encouraging!!

KARYNWHO SparkPoints: (4,381)
Fitness Minutes: (973)
Posts: 68
12/16/12 9:38 A

I love the NROL4W book... it really helped me get into the gym and start lifting free weights. It is an excellent place to start, and, combined with some other resources, you should be able to learn some decent form without hiring a personal trainer. Getting a trainer is always best, but not all of us can do that.

I am a huge fan of lifting free weights instead of machines... but everyone needs to find what works best for them. Personally, I like the fact that I can get a full-body workout from just a few exercises, and I think a lot of benefits come from muscles working in conjunction with each other to balance and maintain form. Plus, lifting big free weights makes me feel like Wonder Woman... and who doesn't want to feel like Wonder Woman?


Here are some links to resources that really helped me:

Stumptuous "Dork to Diva" series

Stumptuous "Lurn to Squat Good E-ZY"

Stumptuous Learning the Squat series

YouTube Squat Rx series by johnnymnemonic2

Currently, I'm using a different program called "Beautiful Badass" by Nia Shanks. Nia's ebook has less detail than NROL4W, but has a good selection of different workouts and uses a slightly different program philosophy of 'more sets, fewer reps' which works well for someone like me who wants to lift as heavy as I can without sacrificing form towards the end of a long set. Also, I like her no-nonsense philosophy:

Even though I like Nia's program better for me, I would still recommend New Rules of Lifting for Women for any woman who wants to start lifting.

Hope this helps!

KKKAREN Posts: 12,754
12/16/12 7:46 A

I think the best strength training is a combo of free weights and machines.

BOB240 SparkPoints: (6,131)
Fitness Minutes: (1,285)
Posts: 359
12/16/12 7:28 A

Lifting free weights is as complicated as doing yoga moves - although they look easy- you do need to watch your form carefully.

Machines are actually ok.. I did get results with them many years back. If you are starting II would say that you only need to do:

1] Leg presses
2] Lats pull downs
3] Bench press
4] Overhead press

for 5 -10 reps (x3) at an uncomfortable weight.

If you want to go further then visit:

as a starting point. DON'T buy supplements etc on offer..just eat well...

ARCHIMEDESII SparkPoints: (197,004)
Fitness Minutes: (294,148)
Posts: 27,058
12/16/12 7:25 A

Another book to look for is Bill Phillips Body For Life. You could probably find this at your local Goodwill or Salvation Army for a couple of dollars. It's a great book. been around for years. I think it might be out of print, but check amazon if you do want a new copy. it's a good book for learning the basics of strength training. And yes, it's going to steer you away from machines.

Here's the dirty little secret about machines, they help you "lift" the weight using a series of levels and pulleys. That means they provide mechanical advantage. When you use free weights, you're working against gravity, which causes your body to use more muscle to lift the weight. You also have a greater range of motion. Some of those Universal/Nautilus type machines do limit the range of motion.

Personally, the only machines I use are the cable machines for certain exercises. Most of my strength training exercises are either done with barbells, free weights, resistance bands or body weight exercises.

Edited by: ARCHIMEDESII at: 12/16/2012 (07:26)
MPLANE37 SparkPoints: (78,794)
Fitness Minutes: (77,318)
Posts: 2,170
12/16/12 2:43 A

Machines are safer and learning the correct form is easier. On the other hand, they don't activate all the muscles that their free versions can do. Free weights are the best for max. strength gain, but learning the correct form is not trivial. I have been lifting free weights (dead lifts, squats, various presses and rows) for over 6 months, and still I am correcting my form and as a result I end up deloading. I've had to start over squats, and most recently, the bent over rows. But these do not mean that it is impossible to learn the correct form. It is actually a lot of fun, and very interesting.

LJCANNON Posts: 33,381
12/16/12 12:44 A

I am just beginning to look at Weight Lifting seriously. This Book by Lou Schuller has been highly recommended to me. I am trying to find it Locally, but I will order it from Amazon if necesary.
emoticon I prefer using machines for Lifting, but maybe that is just because it is what I am used to? Not saying that I would "Never" want to get into Free Weights.
emoticon Second Question -- Are there other Books (Programs) that you would recommend for someone New to Weight Lifting who doesn't have the money to invest in a Trainer? I do have a Gym membership and I can ask advice of the Trainer there about Form and How to use the machine.
emoticon Thanks for any Help, Advice, or Comments you can give me.

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