Lifting noob here...

[topgun 262]

Ok this summer I'll have access to the school rec wed-fri evenings (during the school year, anytime) and I'm looking to get in better shape. I'm currently 5'9" ~140lbs. I have not lifted before, but I have grown up working on a farm so my lack of size isn't exactly from not doing anything.

I shoot Olympic (International) style competition pistol and I want to get into better shape for that. My goal this year is for NCAA Collegiate All-American status and possibly a spot on the USA National Team depending on how the year goes. I am not looking for just building mass here, I am looking more for endurance that kind of thing. The pistol stuff I'm shooting is entirely shoulder work, it is standing and shooting using my right arm outstreached at a target ranging from 10m to 50m.

What I'm looking for is for someone to help point me in the right direction for what kind of workout to start doing. I've got a bike for cardio (gotta get the new wheels but that won't take much, just some $$$) since I'm not to fond of running. I've got friends to help me at the rec, but what I need is some guidlines for what lifts to do and soforth.

Any help here is appreciated!

-Ryan

[Chevy350TPI 12]

Shoulders, upper back, triceps, and biceps will likely be your focus.

Chest and legs shouldn't be neglected.

You already have a solid foundation being that you grew up on a farm.

I'm somewhat familiar with the sport and the ISSF/NSSF.

Right off the bat the front raise is a great shoulder exercise.

I don't have much time right now to elaborate unfortunately as my work schedule is absolutely insane at the moment. I'll get back on this as soon as possible.

[Godsmack 361]

What about calistetics.......holding out a weight, maybe 10 lbs at different angle, to help wear off fatigue, and build endurance.

J

[Chevy350TPI 12]

Absolutely.

[Godsmack 361]

Right now thats all I can do safely.......been doing it with my guitar......figured practice fingering while the plucking hand heals

J

[Aaron Clinton 2,372]

Steve is right,

for endurance when lifting weights, focus more on a set structure such as 4 to 6 sets of 10 to 15 reps per set. Try to lift at 50-60% 1FRM (one full rep max)

[Godsmack 361]

Not to hijack Aaron, but what about for bulk?

J

[Chevy350TPI 12]

Not to hijack Aaron, but what about for bulk?

J

To add bulk (hypertrophy) ... you must do a lot of work.

9-12 reps @ 70-80% 1RM for 3-6 sets.

Strength ... 6 or less reps @ 85%+ 1RM for 2-6 sets.

Endurance ... 25+ reps @ 65% or less 1RM for 2-3 sets.

Power (single effort event) ... 1-2 reps @ 80-90% 1RM for 3-5 sets.

Power (multiple effort event) ... 3-5 reps @ 75-85% 1RM for 3-5 sets.

On this continuum, obviously I have illustrated that a certain RM will produce a certain outcome. However, you must understand that at any given RM, the results are blended.

PS: Endurance is not 15+ reps at all ... common myth that gets passed around and believed by the common gym-goer.

[topgun 262]

Thanks for the info!

[Godsmack 361]

HMMMM

time for a switch up. And BTW Steve what about "pyramids"

aka:

10 reps

7 reps

5 reps

3 reps

Increasing weight by say 5-10 lbs per set?

J