Start weight lifting

[Extreme88]

I was always an over weight boy .. The past 2 years I have lost around 54 pounds .. I weight now 141 .. height is 5'9. I need help to start lefting weight and Put on few lean muscles.. Am kinda new to weight lefting world and I don't have a plan .. Also what's is better protein shakes or pre workout shakes . Thanks

[Boss Man]

If you can get into a gym, you could get someone to give you a system similar to this.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Chest Press, 2 sets, 10 reps

Bent Over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds

You can blend it with cardio into this kind of system.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

This stops you doing 5 days straight and 2 days of nothing back to back, which help recovery and progress better.

This is the sort of system you might get given.

As for protein shakes, I believe having them after is better, as they help to stimulate muscle repair, growth and muscle glycogen recovery so if you have one then break down muscle, to way of thinking, that is a bit counterproductive to the ethos of a protein shake.

[Juggling_spree]

When I first started I did ripptoes starting strength I think you can find the program for free if you google it. As I advanced I moved into 5/3/1 also can be found free online.. Now I have own schedule I customize to build specific areas but as an example

workouts consist of a heavy weight core program which is always the same heavy compound lifts, then when that's complete I do isolation workouts to exhaustion I change the isolation excersizes based on improvements I want to see

Monday I do chest and back
Dumbell press
Incline dumbell press
Overhead dumbell press
Dips
Then all the isolation excersizes

Tues I run in the morning and then do yoga after work

Wed heavy weight legs
Squats
Sitting calf raises (technically and isolation excersize but I always do calves)
Deadlifts
Standing calf raises
Kickbacks (isolation)
Lunges

Sometimes I do hack squats and power cleans instead of regular squats and deadlifts and I'm gonna start doing deficit deadlifts

Thurs run in morning and yoga after work

Friday
Pullups
Lat pull down
Sitting machine rows
T bar row
Wide lat pull down

Then isolation

Saturday and Sunday I either take completely off or stretch.

Hope that helps a bit

[geoff921]

Those are some awesome routines.......are there any supplements or kind of protien shakes you've tried?

[CallieD]

Geoff in terms of protein and supplements, try to get the majority of your calories from real food first. If you add in a protein shake at night for some extra calories and protein that's totally cool. The only supplements you need in opinion are fish oil and a daily vitamin.

Otherwise get lean protein, healthy fats, carbs after you train and at least 80 oz of water a day and you're on the right track.