New rules of lifting or the big book of exercise ?

meidie1980

I could use some help

I am looking for a good book with weight lifting exercises For now it will be just lifting for toning
as i still have 40 lbs to lose. (and correct m if i am wrong i unrderstood tht you can't eat at a defict and
lift heavy)

Oh and i don't go to the gym! we do have a weigt bench at home.

As you can see i am a complete newbie so please share you'r knowledge ♥

Lyadeia

I eat at a 20% deficit from TDEE and lift heavy.

I think what you mean is that you can't eat at a deficit and gain a ton of muscle. You can gain some, particularly newbie gains, but to gain muscle you generally need a calorie surplus. This has no bearing on whether or not you should lift heavy. In fact, I believe that if you have weights...you should lift the heavy ones for better results.

NROLFW is what most people will tell is good. That and stronglifts.

Me personally, any program that has you doing compound lifts like squats, deadlifts, bench press, rows, and chins will be just fine. Compound exercises have the best bang for your buck, so to speak.

meidie1980

Thank you so much, that is exactly what i mean (have been reading so much latetly, maybe to much to keep
things appart)

anyone else ?