How to strength train

AEgbokhan
AEgbokhan Posts: 8 Member
in Fitness and Exercise
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

Replies

  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    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.
  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    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!

  • Hornsby
    Hornsby Posts: 10,322 Member
    Pick a program. Follow it. Don't let your ego get the best of you. There will always be stronger people.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    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.
  • ew_david
    ew_david Posts: 3,473 Member
    Hornsby wrote: »
    Pick a program. Follow it. Don't let your ego get the best of you. There will always be stronger people.


    This. The bold is what I always need to remind myself of.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Nothing more to be said...
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Yup. All covered above
  • Hornsby
    Hornsby Posts: 10,322 Member
    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.

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