How to strength train
AEgbokhan
Posts: 8 Member
I used to think of my self as strong however I'm now realising how little I actually lift. I want to up how much I can lift and would like some advice on a safe way to do it in a gym without a coach
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Replies
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http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest
Check out this list of lifting programs under the Beginners section.
Some of the websites have instructional videos or apps you can follow along with.2 -
samanthaluangphixay wrote: »http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest
Check out this list of lifting programs under the Beginners section.
Some of the websites have instructional videos or apps you can follow along with.
This is exactly right. Pick a structured program (don't make your own) and follow it.
It may be helpful to hire a trainer for one session to show you how to do the big lifts with proper form but this is not necessary. Watch some YouTube videos, start with a low weight, focus on form to start, and go from there.
Good luck!
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Pick a program. Follow it. Don't let your ego get the best of you. There will always be stronger people.3
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What they said...
And understand that optimal strength gains happen in the low rep range with heavy weight as a % of your max weight on a particular lift...generally sets of 3-5 at a high % of your max.2 -
Nothing more to be said...1
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Yup. All covered above1
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Also to add, when picking a program, pick one that you think you will enjoy, that is progressive, works with your schedule and looks like something you will stick to.
Other than that, not much else to be said.
Lift heavy. If you can do 20 reps and you are only doing 12, up the weight. Strive for a weight that leaves one in the tank or thereabouts.
Pick a program that focuses on compound movements. They are the best bang for the buck by a long shot.
Isolate. Focus on squeezing and contracting the muscles you are working. Engaging your core in all of your lifts help with that.
Profit.3
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