help with free weights

[runtome]

Hi,

I have decided to forgo machines for the most parts and start using free weights. I started doing this about a week ago and it is truly amazing how much harder it is. I used to be able to isolation bicept curl on the machine with 40 pounds, with a dumbell I can only do 22 pounds and it is so hard. My problem right now is, I only know how to do two or three exercises with the free weights. Alot of the stuff there i don't know how to use, I was wondering if there is a good place website or something that can show me how to use the machines. I was also wondering if there was a proper way to ask for a spot.

Thanks

[StuWard]

22# with dumbbells is similar to 40# on a curl machine because you use 2 aarms.

Try exrx.net for exercise descriptions. The exercise directory is: ExRx.net Exercise & Muscle Directory

There are a few basic exercises you need:
Deadlifts
Barbell Deadlift
Squats
Barbell Full Squat
Bench press
Barbell Bench Press Power Lift
Overhead press
Barbell Military Press
Bent Row
Barbell Bent-over Row
Chin up
Weighted Underhand Chin-up

Almost everything else you need to get started is a variation of these.

Stu

[Lisa~]

Good for you for making the move to free weights!

There are some good websites listed here: How to videos...

And squats are specifically addressed here: Squat Rx update

Two of my favorite sites to check are:
Pacific Tigers and Holy Cross

If you want to buy a book, I'd recommend Starting Strength as the most informative on good technique for the big lifts.

[Phaedrus49er]

Congrats on the move to free weights! Great suggestions so far. Keep in mind that your free-weight weight will likely be lower than your machine weight for awhile as your stabilizer muscles are recruited a lot more to help with the lifting. Accept the lower numbers for now and progress from there--your body will thank you later.

[runtome]

How quick can I realisticly expect to see results. I have been lifting 4x a week for about 45 min and do cardio 6x a week.

[StuWard]

You should start seeing the weight you can move go up right away. Start light and put the weight up steadily.

[jvernacchio]

Originally Posted by runtome

How quick can I realisticly expect to see results. I have been lifting 4x a week for about 45 min and do cardio 6x a week.

What kind of "realistic results" are you looking for? Do you want to add muscle to your frame, drop fat, lift heavier weight?