Hi everyone. I am a beginner to weight lifting (started just about a month ago) and I have decided to do the BFL program because I am very overweight and I think I can have very good progress with it. I cannot join a gym but I have purchased a 40 lb set of dumbells and 120 lb barbell set and a small bench.

My question is this...For the limited excercises I can do, how do I know what weight to start at? As an example: for the upper body workout I am limited to free weights and can only choose exercises like bench press, dumbell flys, side raises etc. and according to the program you are supposed to do 5 sets, increasing the weight until the 4th set then drop the weight and do the final two sets back to back. I just don't know what to start the weight at. The exercises I chose are as follows:

Upper Body Workout

Chest - bench press 12X10lbs, 10X16, 8X18, 6X20, then drop the weight to 18lbs again and do 12 reps and dumbell flys right after with 15lbs @ 12 reps (high point)

Shoulders - Side raises 12X4, 10X6, 8X10, 6X14, drop weight to 12 reps X 10 lbs, then do seated dumbell press right after @ 12X10 lbs

Back - one arm dumbell rows 12X3,10X5, 8X8, 6X10, drop weight to 12X8 lbs then do deads right after @ 12X10 lbs

Triceps - dumbell extentions 12X5, 10X8, 8X10, 6X14, drop to 12X10 then right after do 12 dips

Biceps - bb curls 12X16, 10X20. 8X25, 6X30, drop to 12X20 then right after hammer curls @ 12X15


Lower Body (really limited choices here)

quads - dumbell squats 12X6, 10X10, 8X15, 6X20, drop to 12X20 then sumo squats right after @ 12X20

hams - dumbell lunges same weights and reps as squats, then straight leg deads right after @ 12X20

calfs - I can only do calf raises with dumbells same weights and reps as hams and quads

Abs get worked on lower body day.


Do you think I am using the correct weights? Any advise is appreciated :nod: and Thanx in advance :claplow:

My stats are:

39 yr female
163 lbs
30% BF (approx)
5'-1"
(cow :mad: )

You should take a week and experiment.

After warming up with some lighter weights, pick up the heaviest DB you think you can lift and do as many reps as you can with it. Write that number down.

If you can do more than 1 rep with 5#'s more write down that number and then either try 5# more than that or 5# less than your original DB and write those down.

It is not necessary to get a number for each weight you own. If you can do 30x10# and 10x20#, you can guess that you can do 20x15#.

EXAMPLE:

I walk up to my dumbell set and pick up 15# and say I think I can press this. Then I try it and am able to press it 15 times. So I write down:

15x15#

Then I pick up 20# and press it, and am only able to do it 10 times. So now I've written down:

15x15#
10x20#

So I try once again with 25# and can only get 5 reps. So now I have:

15x15#
10x20#
5x25#

It looks like my one-rep max is going to be at 30# and twenty-rep max is at 10#. You can use these numbers to estimate at what weights you can do what amount of reps.

Keep in mind that your numbers will be mostly linear, but as your weights approach the single-digits it gets much easier as strength comes less into play than endurance does. Unless you are specifically instructed not to, you should always use the heaviest weight that you can perform the desired amount of reps with.

And remember: there is no such thing as toning or spot fat reduction.

Gotcha! Thanks for the advise. I will definately experiment :nod:

I'm not so sure 5 sets is the way to go for a beginner to be honest. I have been seriously lifting for about 5 months and don't class myself as ready to enter into 5 sets just yet. It takes a bit more experience before you will be able to pace yourself adequately to use the 5 set scheme. I have been using 3 sets of 6-8 for the last few months and am pretty happy with how its going.

Thats just my opnion, I'm sure people will have other ideas for you too.

Body for Life is designed for beginners. It's been used successfully by many. The book introduces people to lifting in a very basic manner. Yes, it's five sets, but they're declining pyramids with a superset.

You can't definitely lift 5 sets, as long as your weights are appropriate which, as Chicanerous pointed out, is something you can determine through a little experimentation.


It's a very good program.


:gl:

Tempted -
Before I started Body for Life, I was doing 4 declining pyramid sets anyway, just not the supersets at the end and as you can see, the weights were light. I definately see your point though. You need to be very cautious in the beginning to avoid injury.

I'm doing BFL...I'm currently in my 8th week. This really the first time I've lifted weights...well, I've done it before but without any real structure and progress.

The 5 set scheme has worked great for me! I've lost about 10 pounds of FAT and gained about 4 pounds of muscle so far (at my 6 week check). I've lost about 4 inches off my waist! :d_biggrin

I agree with Chicanerous and Chopaholic you need to experiment with the weights to determine what's appropriate for you. I've heard of people doing a "week 0" before they actually start the challenge...kind of like a little warm up to work the kinks out.

The 5 set scheme has worked great for me! I've lost about 10 pounds of FAT and gained about 4 pounds of muscle so far (at my 6 week check). I've lost about 4 inches off my waist! :d_biggrin


That's awesome Heaven! It also makes me happy because it motivates me and gives me hope :D

Today was the lower body workout and I did do some experimenting. The weight I had for the squats and lunges were a little light but for the calf raises - they were wayyyy too light. I pretty much tripled them.

I haven't officially signed up for BFL yet. Then next round it june 7th. I thought I'd lower my bf% a little first and sign up for the august 2nd round. :rolleyes:

You don't need to do a contest to do BFL! The competition has watered down increasingly over the years, as have EAS. IMHO, it's become just another marketing tool.

Do your challenge whenever you're ready. It's Body-for-Life, right?

:gl:

It's Body-for-Life, right?

:gl:


exactly :)

Even if you want to officially enter the contest, you don't have to wait until June 7th...that's just the last day you *can* start for that round. Oh and if you want, you can officially enter more than round...as long as they don't overlap.

That's awesome Heaven! It also makes me happy because it motivates me and gives me hope
YaY! :claphigh:

Check out my stats and pitures here (http://www.bfltracker.com/searchprofile.cfm?id=4920). (eek...I'm kind of embarassed. :o )

Even if you want to officially enter the contest, you don't have to wait until June 7th...that's just the last day you *can* start for that round. Oh and if you want, you can officially enter more than round...as long as they don't overlap.


YaY! :claphigh:

Check out my stats and pitures here (http://www.bfltracker.com/searchprofile.cfm?id=4920). (eek...I'm kind of embarassed. :o )

Oh! I did not know that the date was the last day - that's good to know. I think I will sign up now then. The only reason I am actually going to sign up for the challenge is to keep myself in line and accountable. I have already told a lot of my friends and family (I don't want to disappoint them). I DO have the drive and ambition to do this...this is just an *extra* push :tu:


You have already made amazing progress! I'm happy for you and you should be very proud of yourself! DEFINATELY don't be embarrased. Keep it up :claphigh:

I agree with Chopaholic that BFL is great for beginners. I learned to lift freeweights with BFL, and I think it's great. :)

The thing that helped me the most was the writing everything down as far as how many sets, how many reps, what weight, and how difficult I found each set to be. Gets you in the groove of knowing what to lift really fast.

Gets you in the groove of knowing what to lift really fast.

Good 'cuz that's where I have the problem lol!

Thanks :)

Today is day 14 on BFL and I am down from 168 to 162. Still have no idea about my BF% but I am starting to see a tiny bit of definition and my belly fat is definately less. YAY!
It is difficult eating so much food. I find I am not hungry at all but I will keep on schedule and eat because I have found that if I miss a meal one day, then next day I really don't have a lot of energy for my workout. I am also having a real problem with the cheat day. I want to follow the program to the letter but I have no desire whatsoever to eat "whatever you want" as it says in the book. I was thinking I could just still eat clean but more of it, but as it is now, I have trouble getting in all the food on a regular day :confused:
I have worked out the weights now. I am lifting 30 & 40 lbs for my arms and shoulders and will add another 5 or 10 next week if I can. Squats and lunges are 55 & 60 lbs and I know I have to go heavier with them.

Anyway, just wanted to update you all and thank you again for all the input and suggestions.