How to start weight training

There are three reasons for joining a gym or wanting to start a workout system. The most popular these days is to "loose a few pounds". Second is to get stronger. The last reason is to get built. However, it always boils down to the last two. Everyone wants to be built and\or stronger. Weather it's built like Jason Statham or Dwayne 'The Rock' Johnson it's the same. Weather it's Milla Jovovich or Cathy Long, the mental image that is striven for is either slinder and toned, or muscular and gigantic. The path however, starts out the same. We call it foundation building, and it's called foundation for a good reason. Without a good foundation, you can't build anything that will last.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• A good gym or home gym equipment.
• a solid diet
• plenty of water
• a "I can and I will" attitude.

1. Lets get some basic facts straight first... women can not build muscle like men. the myth that "she does only cardio because she doesn't want to get bulky" is just that... pure myth, unless she is taking anabolic steroids with her cardio. Women have testosterone production just as men have estrogen production, and thus women can build muscle, but not to the magnitude of a healthy man, because her testosterone production is considerably less. So, get that crap out of your head...
2. First, get your food intake in check. I know... I know... Stop your groaning and read the weightlifting diet articles and then get back here. Because, if your diet isn't at least close to where you should be, you're not going to get very far. Now select a gym. Pick it on budget, proximity and your ability to workout there, not how hot the ladies\guys are or such. Your there to lift...
3. Now, lets talk, you and I, about your workout. If you're walking into a gym with a 3-way split body on your first go, please stop by the trash bin and deposit your workout sheet on your way into the locker room. You need foundation, and foundation is what you're going to do! A great foundation, and I do this once a year too, just to get the groove back, looks like this.
   
   3 Days a week. Monday, Wednesday, and Friday are good, but whatever works, just remember to have on-off pattern. I usually do Sunday, Tuesday, and Thursday.
   The breakdown of the workout is this:
   
   Exercise reps
   Bench 10,8, 8, 6
   standing curl 10, 8, 8
   french press 10, 8, 8
   bent rows 10,8, 8, 6
   military press 10, 8, 8
   Shrugs 10, 8, 8
   Squat 10, 8, 8, 6
   
   A rep (repetition) by the way is one completion of the exercise. Like in a bench press, you bring the weight down and then back up, that's one rep.
4. Now, we go to the first day in the gym. If you don't have a spotter, ask someone standing around if they will. This day we just determine your weights you'll be using. Start with the bench, Load up a weight you think you can do 12 times with straining but good form, and try doing it. If you were right and you did it 12 times fighting hard on the last one, that is 70% of your ORM. Now on to curls and on down. While doing any of this, it is important that you keep good form. Bad form leads to weak lifts and injury.
5. Once you have your ORM for all lifts, follow this:
   
   Week one: 10x55%, 8x60%, 8x60%, 6x65%
   week two: 10x60%, 8x65%, 8x65%, 6x70%
   Week three: 10x65%, 8x70%, 8x70%, 6x75%
   Week four: 10x70%, 8x75%, 8x75%, 6x80%
   Week five: 10x75%, 8x80%, 8x80%, 6x85%
   Week six: 10x80%, 8x85%, 8x85%, 6x90%
   Week seven: 10x85%, 8x90%, 8x90%, 6x95%
   Week eight: recalculate your ORM
   
   This means on all the exercises do 10and 8 reps at the given percent, and the exercises you have a 6 rep set, do the given percent. You want to follow this to the letter for around 6 months. Build a solid foundation, then work a split body or big lift or HIT routine. Build it first, then we'll get creative.

Tips & Warnings

• Always practice good form
• Always workout with a partner (spotter)
• Drink lots of water