How to begin Lifting Household Names



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Everything You Need to Know to START LIFTING HEAVY | The Fitness Starter Kit Ep. 8

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BEGINNER GYM GUIDE | Learn how to lift + Free Program Inside!

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5 Things I Wish I Knew Before I Started Lifting Weights

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Top 5 Reasons You NEED to LIFT HEAVY!! (Important)

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How Heavy Should You Lift to Get Big (HOW MUCH WEIGHT!)

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I’m a Personal Trainer, and This Is How to Start Lifting Heavy Weights Have a Strength Foundation. Before you begin to squat 200 pounds, you must train your body to be able to handle that Learn the Basics. If you’re brand new to lifting heavy, there are four lifts that are the best return on investment for your time in the gym. They are: the squat, the deadlift, the bench press, and the overhead press. Start with bodyweight or lighter dumbbells to start making the proper neural connections to drill in proper form and technique.

Your goals dictate the range of reps you should perform, and for how many sets you should do them: To develop maximal strength, lifting incredibly heavy for 2–6 sets of 6 or fewer reps is ideal. Activate your core for a bit of stability, and lift the weights simultaneously from your shoulders, up through goal-post position straight overhead until your arms are locked. Then slowly, and with control, bring the weights back down to shoulder height.

Unfortunately, if you want to learn how to start lifting weights properly, this approach is misguided. It wastes a lot of time and isn’t the best way to gain strength. First, any strength workout that includes circuits with little rest (like most fitness classes, DVD’s, or CrossFit) is.

CONTROL THE WEIGHT: As a beginner, never use a weight that’s so heavy that you need momentum to lift it. A simple gauge: You should be able to pause for at least one second before lifting a weight. If you’re lifting heavy enough, you probably don’t need to lift for more than an hour. I’d suggest planning to do five to seven exercises, 2-4 sets of 6-12 reps of each.

To become as strong and as big as your body type will allow, do fewer than 8 or 10 reps per set. To tone your muscles and develop the type of strength you need for everyday life — moving furniture or shoveling snow — aim for 10 to 12 repetitions. Lifting weights and performing strength training exercises is the most effective way to build muscle. Getty Images If your main goal is to improve your strength, be able to lift heavy things or.

“Lift to the point of exhaustion and it doesn’t matter whether the weights are heavy or light.” Phillips and his colleagues asked 49 men, each about 23-years-old, to do a 12-week program of.

List of related literature:

Start by selecting light weights (1 or 2 kg weights if you’re a beginner, and never lift more than 5-kg weights).

“What to Expect When You're Expecting 4th Edition” by Heidi Murkoff, Sharon Mazel
from What to Expect When You’re Expecting 4th Edition
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

You start with a light weight and then gradually work your way up to the heaviest weight you can lift for one or two repetitions.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

To get started lifting weights, consult a couple of good weight-lifting books, such as Weight Training For Dummies, 2nd Edition, by Liz Neporent and Suzanne Schlosberg (Wiley Publishing, Inc.), and talk to a personal trainer at a nearby gym.

“Martial Arts For Dummies” by Jennifer Lawler
from Martial Arts For Dummies
by Jennifer Lawler
Wiley, 2011

I started with very light weights.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

Before you start lifting heavy, make sure to practice with light weight and learn how to bail out so you don’t hurt yourself.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

♦ Start out with light weights and build up the strength of the muscles slowly.

“Healing Back Pain Naturally: The Mind-Body Program Proven to Work” by Art Brownstein
from Healing Back Pain Naturally: The Mind-Body Program Proven to Work
by Art Brownstein
Gallery Books, 2001

Start low and slowly increase the weights.

“Griffith's Instructions for Patients E-Book: Expert Consult” by Stephen W. Moore
from Griffith’s Instructions for Patients E-Book: Expert Consult
by Stephen W. Moore
Elsevier Health Sciences, 2010

First, spend some time stretching and then do some moderately light movements with a barbell or dumbbells, hitting each body part in turn until the body is ready for something more strenuous.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Lower the weights slowly, then repeat.

“The Harvard Medical School Guide to Men's Health” by Harvey Bruce Simon, Harvard Medical School
from The Harvard Medical School Guide to Men’s Health
by Harvey Bruce Simon, Harvard Medical School
Free Press, 2002

Start by lifting two or three days per week for several weeks,

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • in my case i noticed every 3 weeks i can lift heavier. for chest dumbell press i started with 24kg did 10 reps then went to 26 kg and did 6 reps, then for the next 3 weeks i kept doing with 26. after 3 weeks i was doing 10 reps with 26 and 6-7 reps with 28 kg:)

  • Has anyone else the impression Jeff does some kind of “role play” of a person increasing weight to demonstrate how the form deteriorates? It does not sound as he as actually talking about himself here so I wouldn’t mind fake weights at all.

  • this video answers my question:D this makes me rethink my workout mode, because I’ve been in the constant cutting mode of 15 reps on split muscle group in a 5 day cycle in the gym. im feeling unmotivated because im seeing little to no progress. im at 20% bf and I want more definition in my body. you know, like, youre saying increasing lean muscle can increase fat burning, so that body fat % decreases faster. I want to split my days to 3 days of legs&abs every other day, then biceps&back one day, triceps%chest the other day. Maybe bulking works? Maybe body recomp works too?

  • This video was made 4 years ago. When you know something about sports than you should know that a lot can change in 4 years. Jeff, great content ��

  • got a question for you I been training for about a year thinking about getting in a physique competition next year what type of mind frame you had when you when into your competition

  • Who cares about the plates! Real of fake, Jeff is a great person. Watch his workout guys! Follow his plans & don’t be so obsessed with the plates… He has not stolen anything, haven’t killed anyone. ZERO WRONGDOING.

  • man ya hatin on Jeff first off the dude trains nfl players and wwe wrestlers and Hollywood actors….and a 495 lb deadlift is actually very feasible for a genetically “average” man whose been training for a few years studies have shows and Jeff is pullin abt 2.8 times his bodyweight here…AGAIN perfectly realistic for a genetically “average” man and again we don’t the composition of Jeff’s muscle fibers so he might be above average genetically in terms of athleticism not to mention the dude literally said that this weight is too much for him to do safely so he not even rlly claiming he could deadlift this much plus he can rep out body weight exercises like nothin but lemme guess his body weight must be fake too and he can pull really heavy on cable machines but no no no…those have to be custom made cable machines made of plastic…I can’t belive ya say this stupid shit and ACTUALLY believe it. Even if he was using fake weights the point of his vids is abt proper training methods and anatomy…..SO WHO TF CAREEES

  • I’m a beginner,and I’m doing powerlifting at my highschool but my biggest struggle is my diet!!! Need help! Any tips or suggestions would be AMAZING!!!����

  • If you came for the fake weights controversy, go to min 3:30 4:20, he’s accepting he has a bad form and risking injury with 5 plates which he also accepts is more than he can manage. End of “controversy” here, no need to use fake weights to impress us if he’s already accepting its too much weight for him…

  • Here is me looking for the best rep and set range in the comment section. Then everyone bitching about weather or not Jeff is using fake fucking weights or not. Ffs. Get over it. Who fucking cares?? He is still showing you how to do the fucking excerise with the correct technique isn’t he. Its not like he is stood there saying… “hey guys look at me!! Look how fucking incredibly jacked and strong I am!! Your a fucking weakling who can’t dealift as much as me!!! Pussy!! My name is Jeff and I’m stronger than any other 165lbs fitness athlete on the entire planet ��. This video is just about me showing you how much I can lift and nothing else. So F u!!!” No he didn’t say or do any of that its all in your deluded, jealous, insecure and retarded little minds. Grow the fuck up!

  • I been doing this for years so I can say it works. I like this method better than the traditional one because of the gains. I also add an extra mini set and try to build it up to a full set.

  • I’m not sure if I’m a beginner or intermediate, but I still struggle with determining whether or not I’m lifting heavy enough. Sometimes I think I’m not but I’ll be super sore the next day. Other times I’ll think it’s way too heavy and no soreness afterwards. I know soreness isn’t really supposed to be an indicator but… I really just don’t know if I’m lifting at a level 5 or a level 8.

  • I’m a beginner. One hour ago I did back squats with weights on the bar for the first time (total 85 pounds). Thanks for the video, I look forward to getting stronger!

  • #1 reason why you shouldn’t lift heavy. You are more susceptible to injury. When you lift heavy, form goes out the window and you get hurt. I know plenty of guys that make that mistake, including myself.Its a marathon not a sprint.

  • I’m a beginner and had never really trained with weights until a couple of weeks ago. It’s still early days but I’m already super proud of how much weight I’ve been able to add to the exercises, and feel such a sense of satisfaction each time I pick up a slightly heavier dumbbell or kettlebell. I’m working my way towards barbell movements, and I’m pretty sure that once I’ve picked up a barbell nothing will be able to stop me getting stronger!

  • Hey Jeff. Big fan of your training style. Been following your training style for near a year (it workzzz). Can you do a deadlift video where you could weigh the plates in a scale, so that the crappy video posters would stop? Plz do��

  • Ahhh, I appreciate this video! As a former D1 track athlete I couldn’t attest to this even the more! Knowing my personal goals and acknowledging my current shape and genetic build is playing a huge factor in how I structure my weightlifting routine. I can’t wait to get back to the gym!!

  • When I first ever did a deadlift, my max was 180kg with a decent form, that 220kg in the video, if you build in deadlifts in your routine you can achive sooner than you think. My opinion is that.

  • How do you feel about high frequency in the mindset of hitting everything or almost everything each day in the gym, just with a muscle/motion priority for said day? Say, warming up with some chest/back of some sort, then legs and going extra on legs. Rinse repeat each day just swapping the priority.

    Been doing this for almost two years now.

  • we are your followers from Saudi Arabia. please Mr. Williams we want to translate your saying to arabic language down the screen as long as you talk please ��

  • I start at a weight I can get 20 reps out of, then keep adding weight until failure, that is 3 to 1 rep, and it’s working for me, because every time I’m able to add a little more weight, and still get 20 reps from that heavier weight.
    It’s also much safer because your body has time to warm up better, so I’m not as sore, and it’s all to failure, and it works for me ��

  • Absolutely looove this video! I really need to try different styles of lifting weights to achieve my goals, so this was very very helpful!! ����

  • LOL all this backstabbing btches returning to hate on Jeff. We aren’t fanboys, we watch his videos not for his lifting feats, but for his knowledge on human anatomy and the fundamental ways to do the best exercises that are safe and effective. Hate all you want…just know all you’re doing is jumping onto a hate bandwagon that is hypocritically.

  • 2 years ago I woz a 9 stone weakling now I’m 14 stone of power I have my own home gym yes I have spent a fortune but has been worth it wish I could send a before and after and most of were I am is down to listening to Jeff thankyou Jeff

  • Listening to what he’s saying, I honestly don’t care if the weights are real or not….. “I can’t control this weight, so I’m going to back it off to something in my range”… I mean, he’s addressing the fact that lifting should NOT be about egos. Not ideal if fake weights used making that point lol, but his attitude is humble, so I’m inclined to believe him, and don’t really care if they’re not. Great video, informative as always. Best fitness channel on youtube! Gosh, this is from 2015… Why so much traction now.

  • So people want so much clout that they search a 4 YEAR video only to criticize something not relevant only to be relevant for some months…

  • Easy principles to follow here

    Frequency: how many times you hit the body part for example if u squat 2-3 times a week u have high frequency. This means soreness won’t bother u as much what I mean by this is notice how people complain after leg day and sometimes even avoid it because for the next few days their legs are sore…..well simple answer most body part slits only have u doing 1 leg day lmao (the stupidity of it) it isn’t enough u have to hit the lower body more then 1 day people. people don’t really say “ohhh bro my chest is sore asf I might just skip chest and Triceps” why because they have higher frequency duuuuhhh lol

    Volume: sets and reps example 5sets of 5 reps aka the good old 5×5 then we have 3×5 and 8-12×3 and 8-12×4. Example would be squats 5×5 for the day. Volume can also help bring up any weak points also.

    Intensity: basically how much are u lifting for that session example if ur 1rep max on bench is 100kg/220lbs and u only do 50kgs then your intensity is only 50% and not enough generally 70% I hear is the point 70 and up, Intensity can also be weight on the bar which is also important lol.

    Progressive overload: probably the most important lol. Gradual increase of stress placed on the muscle over a period of time.

    I personally follow StrongLifts so we have 3 days a week full body Monday Wensday and Friday
    Workout A) Squat, Bench, Barbell Row (I do Pendlay)
    Workout B) Squat, Overhead Press, Deadlift
    Week one is Workout A,B,A
    Week two is Workout B,A,B
    In turn I have good amount of frequency, decent volume and usually constant flow of intensity yes I’m a fcking novice lmao.
    Edit: I only have 2 assistances exercises Incline BB Bench press and Barbell Bell Curls

  • So this is the controversial video(made 4 years ago). Well from what i see, he does not claim that he can really lift 500 pounds. He is using the 500 pounds as a representation of his limits and a way to teach. The first 3 or 4 plates are definitely real as i see, and he was clearly stressing that 4th one. The last one is the fake one it seems. Anyway even if he does not address it, it doesnt matter. He is still giving great advises

  • Funny for this video to show up in my recommends lol What’s crazy is before Jeff puts those other plates on you can hear the sound of the bar and weights touching the ground, but then once those extra plates are on the sound is gone hmm �� Oh well, Jeff still gives solid advice tho.

  • Well if you want to train you actually have to lift only 60% of what you actually can and once in a 30 days or even more do 100%. Thats what Big Z is doing ( 4 times strongest man in earth). If you dont listen to that one eventually you will come to a point where you train harder and harder but your results goes down.

  • Rule number 1 is no longer accurate since studies have shown the same amount of muscle growth between low reps heavy weight and high reps low weight.

  • Totes a beginner over here. Wanna get strong for a new work role that’s a lot more physically demanding than my current one.
    And you know, so I’ll survive the zombie apocalypse

  • i have a question i did this workout and didn’t feel anything, so I decided to do more sets and do the workout twice a day but still don’t feel sore even tho I’m lifting about 12kg (I’m 16years old) what should I do?

  • This is a great strategy, but scientifically proven to work best in the 4-8 rep range. 10-15 rep range is far too inefficient for strength gains.

  • lol why do you guys think that a guy with what 20 yrs of training cant possiblly do 180kg for 3-4 reps without slaming the weight like a dumbass and actually control it all the way down and obviously we see that 5 plates is too much for him and his technique is breaking down…you dont know how he is training and how he is periodizing his training but you are 100% sure that there is no way he can control 200 the way he does?

  • Hello…I am a beginner and I am excited but nervous at the same time because I am 47 and I have a bad back so I want to be able to strengthen my back to hopefully become pain free.

  • I hate heavy weight it’s mostly the rest time you have to do I really don’t have time to sit in the gym for hours on end because of that crappy rest time I prefer to just start light and work my weight up or vice versa witha 45 second restt

  • I’m a bigger! I have been in the gym a week! I’ve lost 40 pounds from just changing my eating and I’m ready for more! I want confidence in my body again and I think powerlifting will help with that

  • I’m a beginner. Really just got my start in the gym. Was a runner in high school until a hip injury and just swore off fitness. Just 6 short months ago I started yoga and it spark my joy in activity again, into a New Years resolution to start running again. Running wasn’t cutting it but I was to Intimidated by free weights so I’d just knockout a circuit using machines. I finally am ready to go and stand in front of the mirror to lift. Really need direction and your videos have made me to so excited to get strong.

  • After all the discussion about fake weight, I clearly understand on this video that Jeff show us an example of his purpose. And as an example, it doesn’t mean it’s the reality. Talking us about 500 lbs is only to give us a number close to a serious number that a lot of Sunday lifter couldn’t never attempt but I clearly understand he take this number to impact the demonstration. So ok, it’s clearly fake weights but it’s all about teaching us that over trust of ourselves during a session is very dangerous and we all know what’s it means: wrong position, pain, trouble… Whatever thinks far and not only on what you see, keep going Jeff no need to explain the reason you do that, it’s easy to understand.

  • Thanks Jeff. Love you video’s. I have been working to not count the reps too much and just keep going until I can go no longer for my last set.

  • I’m still a newbie, I’ve been consistent in the gym since August but have been on and off since last September. I think that I am way more confident in the gym room and it’s awesome!

  • hey Ron, follow you now for 2 weeks. loving you videos:) just on question on this video. how much time you rest between the reps? many thanks.

  • Thanks for the informative video! Can you please link a study or two with regards to why it is more beneficial to train muscle groups 2-3 times/week as opposed to 1/week (like bro splits) for muscle growth? I’d love to send that on to my guy friends doing that right now lol thank you:D

  • This was working great for me…until I dropped the damn dumbbell on my ear. Lucky I got the important bits out of the way. Can’t go to true failure when you workout alone.

  • They talk about fake weights and then show online where to get them makes me question them to be honest and little do they know the real ones that aren’t fake are at walmart and Jeff lives in the same state as me and Walmart ain’t far from his Gym lmfao���� notice how a lot of fitness guys jumped onto this topic because he’s bigger than them lol all youtubers do this shit Jeff should make a video buying a plate and showing how heavy it is to shut them all up