Newbie to total body workout is worried

[IvanaPumpalot]

Hi everyone! I have just started going to the gym for the first time in my life (trained different martial arts on and off for several years, but haven't done any physical work for 7 years - short of running to catch a bus!) I am 26 years old, 5'6", 140 pounds - probably all of it fat

I am very keen on starting a total body workout routine, but I haven't been able to found one that would suit me perfectly. So I am trying to make my own routine and this forum has been very helpful. From what I have learned so far, I should be doing one exercise from these 9 groups of exercises per week:

core
bilateral quad dominant
unilateral quad dominant
bilateral hip dominant
unilateral hip dominant
horizontal pushing
horizontal pulling
vertical pushing
vertical pulling

However... watching myself trying to do bilateral squats (without weights of course) makes me wanna cry. It looks pathetic and my form is non-existent. (I wasn't even able to squat like other children when I was a kid, if my heels touched the ground I would fall on my back!) Another issue I have with bilateral exercises is that my right side is stronger and seems to pull the most of the weight (I noticed this when I trained martial arts, push ups gave me a bigger right trap and sit ups gave me bigger abs on the right side). Would it be OK to do only unilateral quad/hip dominant exercises for the time being, until both sides grow stronger? I also fear barbell for the same reason, so would using just dumbbells for pushing and pulling exercises be preferable, or could it lead to asymmetry too?

Core is another major issue... aside from not wanting to get asymmetrical abs, I really don't know what exercises I could do to strengthen my lower back. Someone mentioned good mornings, would that be a safe exercise for a total beginner? Can it be done with dumbbells?

Sorry for the lengthy post, folks, as you can see I am clueless and confused... I guess I am overwhelmed by so much new information, and a bit under pressure because I really want to nail this routine and I would hate to mess up.

[Hunter]

You're worried about too many things. Just start working out, and if form is your major concern, start with a trainer that will help you establish the proper form in the basic lifts. A trainer can also start you with a simple program and assess your areas of concern, as well as identify some issues that you're not even aware of yet.

[missjane]

You might really get a lot out of Robert Dos Remedios' Power Training book. It allows you to build your own program from a menu of exercises (based on the groups you outline above).

As for your squats, I would suggest looking into the squatrx series (just search for them on youtube if someone doesn't pop in here with the link) and also Mark Rippetoe's Starting Strength for a great book on squat/deadlift/pressing form.

[Fang]

Have you looked at all the programs discussed on this board? NROL4W is very basic and will get you off to a good start, allowing you to get fancy and customize later.

IMO it would be better to concentrate on getting moving, using a general sort of program--you don't want to get bogged down trying to figure out the "perfect" program. I've seen people do that, get all riled up trying to figure it out, and then disappear, never to be seen on the boards again.

Or you could just get a progressive trainer.

[tattooed phat man]

The difference between a perfect workout and an imperfect workout matters a lot less than the difference between a done workout and a planned workout. 1st rule in NROL - Do Something.

[IvanaPumpalot]

Haha, I agree wholeheartedly with the 1st rule Thanks for the replies, people!

I was going to practice squatting with the gym instructor today (because I can't hire a personal trainer) but no one was there today, that's my luck! Never mind, will try it next time. Squats are a staple exercise in every single routine I have come across so I guess it's immature to keep trying to avoid them! I watched squatrx series on youtube, it's fantastic, now I know what to do and what not to do, I just don't know how to make my body do exactly what I want.

I have been going to the gym for two weeks now, 3 or 4 times a week, doing cardio every time and since last time I started throwing in some ab work. I like NROL4W program, it looks like a good basic workout which is exactly what I want. Even though it will take me some time to get there. I tried doing prone jackknife today and all I can say is ouch!