Observations from a beginner lifter

[LittleArm]

I've been doing weight training for a couple months now. I started with very light weight to really focus on my form for a few weeks. I then added 5 lbs or so (depending on the exercise) each week. My strength wasn't necessarily improving that much, I was just getting closer to my potential. And I have to say I found myself looking forward to the beginning of each week when I was able to increase the weight. I've maxed out on most of the exercises by now, so the next time I add weight it will be because of true strength gains.

I just assumed the exercises I would enjoy most would be the "famous" ones like the bench press or bicep curls. But I've found that I really like working on my back and shoulders. My favorite lifts are Dumbell Upright Rows and Pulldowns. There's just something about the way the weight hits those muscles that gives me a good feeling about the workout.

I can't say I've noticed any size increase yet, but I do see some improved definition. And the most important thing of all is that I've established a habit of hitting the weights, so I should be sticking with it for a while.

[brent]

Originally Posted by LittleArm

...
I just assumed the exercises I would enjoy most would be the "famous" ones like the bench press or bicep curls. But I've found that I really like working on my back and shoulders. My favorite lifts are Dumbell Upright Rows and Pulldowns. There's just something about the way the weight hits those muscles that gives me a good feeling about the workout.

...

That's cool. I like the classics you mention, but your faves will help you hit the traditional weak spots! Also: size comes with lots of time & work. You just have to have faith, and keep doing it.

[LittleArm]

I do have a curious problem... I have a home weider bench set with a lat pulldown attachment. I sit on the bench and pull down on the bar. I'm kind of a small guy, 150-lb range, so if I have about 70 lbs loaded on it the leverage is enough to start lifting me off the bench slightly. How can I add weight and still keep my butt planted on the bench? I tried putting some dumbells on my lap but they just seemed very unbalanced.

[brent]

That would be a problem. You should have a knee attachment, to tuck you knees into, so you are held down. Barring that option, I guess you'll have to rig something like screwing large handles into the floor, and tucking you feet into them to hold you down. Or maybe a rope or something? This could be a good place to ask a friend that is a handyman, or a leather enthusiast for help...

[hulkmuscle]

Take advantage of the situation: don't sit on the bench, but rather, straddle it in a kneeling position. This will make your pulldown seem more like a pullup. If you come off the bench a little, big deal (as long as the machine seems solid and not in danger of falling over). Be sure to arch your sternum, keep your delts down and retracted, and pull using your lats, not your arms.

Alternatively, you could buy some thick strap material of some kind, and create a belt/loop attached to the top of the bench. Staple it with an industrial stapler underneath the pad. Put your legs through the loop, making sure it's tight enough to keep you grounded. Of course, as your legs grow, you'll need to enlarge this.

Good luck!

[LittleArm]

About time I started documenting my progres. Still very much a beginner, and I haven't gained much size but I am definitely noticing some new definition starting to come out. I can also feel my arm is firmer than it was. Still a long way to go, but it is exciting just to see these small improvements starting to take shape.

http://img.photobucket.com/albums/v3...ess/july1a.jpg
http://img.photobucket.com/albums/v3...ess/july1b.jpg
http://img.photobucket.com/albums/v3...ess/july1c.jpg
http://img.photobucket.com/albums/v3...ess/july1d.jpg

[brent]

It looks like you have a good start. Remember: this is long term. You have a good foundation, so stick with it long term & you will achieve your goals before you know it. Also, it's good to see you finally.

[buffdoc]

Looking good bro. Keep at it, it just takes time and work.

[LittleArm]

Forgot the leg shot. I know a lot of beginners ignore lower body but I am please with how my calves are starting to come in.

http://img.photobucket.com/albums/v3...ess/july1e.jpg