starting out a couple of questions

[Brettmck]

Hi just found this site and it was exactly what i wanted seems to be great advice and good beginner workouts.

I have a coupe of questions

1. i am looking to do one of te 3 times a week beginners strength programs(sorry cant post link as i dont have 5 posts yet)
and was wondering how much i should be lifting for each of the exercises not asking for exact weights but more of a general idea ie. should i be finishing my set and being buggered or should i start off with something i can easily do and then building up each week?

2. as to building muscle over cutting fat i am 95kilos at the moment and 183 centimetres
(or 6 foot and about 210 pounds). I want to get stronger and a little bigger from what i have read would i be better to build muscle mass first then try to cut some fat off after that? I am a heavy build so not overly fat at the moment just a bit of a beer gut.

3. also i have had some back problems in the past but i am ok with it now but i want to build my core strength up to avoid this in the future i liked the look of the home based ab program on this site.
and from what i have read i could do this after my weight lifting sessions 3 days a week and then do cardio is that the right order to perform these exercises and my cardio?

would appreciate any comments tips or feedback as i havent worked out since i was in my teens and i am now 27.

[Bicepbuster]

1. if your a beginner, id highly recommend you starting off with low weight. ease your body into it and build up
2. just focus on a healthier diet, and regular exercise at first then....go from there
3. when doing abs, always stretch out your lower back prior to and after ab workout. ab workouts tend to tighten lower back muscles causing strain which causes back pain. regular bent over toe touches are good. also stretch out hamstrings which relieves pressure from pelvis, related to back pain problems. next, 3 times week is fine. id do cardio then abs. thats just me.

[Brettmck]

thanks mate just had my first workout and it went well it said to do 6-12 reps so i went and did enough weight that i could do 12 but felt tired by the 3rd set and couldnt always get to 12 again to finish but i finished did abs and then cardio then a good stretch and i feel tired but good.

no back pain but i couldnt do lying leg raises as part of my ab workout my back wont let me get to more than say 60 degrees before i hit the limit of my backs flexibility is there another exercise i can substitute for that? that any1 knows of?

[Skippysje]

3. To take pressure off of your lower back while performing crunches, keep you legs elevated. Feet on a bench, against a wall etc.

When you can do 3 sets of 12 reps, up the weight.

Have you tried hanging leg raises?

[Brettmck]

no i havent tried hanging leg raises but i will give them a go i think i might have the same problem though a lot of tightness in my lower back doing that exercise i will just have to work on my flexibility.

[Skippysje]

Do you do any back stretches before your workout?

[Squatzilla]

Lower back flexibility is immensely aided by performing Hyper Extensions ( 3 Sets warm up/ Warm down approach, go for 10-15 rep range). Also try these weighted(holding a 5-10-20Kg plate when you perform) when you feeling advanced.

Personally found this very useful in giving me a flexibile lower back.

[yucww210]

Good thinking..

[dday39]

training for strength - 3 sets 6-12 reps...really?