Beginner strength training
Replies
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MFP has me on 121g protein, which is 30%.
My LBM is 121 lbs, so going by your .8 multiplier, that's 96.8.
Does it matter if I'm eating over?
I'm sorry if these are stupid questions by the way and thanks for taking the time to answer.0 -
I would suggest focusing on compound moments that work more than 1 muscle group at a time.
Yep.
As a beginner, I was told to make sure I did deadlifts, squats and bench presses.
I also did
-pull ups (beginners can do variations eg assisted, toes on chair etc),
-dumbbell bent over rows and
-overhead shoulder presses.
Twice a week.
Definitely saw improvements in physique and strength, the trick being to keep reps low and volume high - 3x6 (the final repetition must be hard enough to mean you've really got to work). So for newbies I'd recommend just those exercises. Eat right, drink water and get plenty of rest.
Over time (6 months), you'll see which areas need more work. For me, my shoulders needed more focus so I added other exercises.
Let's face it, at 40, I look better than I ever did.
So, to summarise, do:
-deadlifts
-squats
-bench presses
-pull ups
-dumbbell bent over rows
-overhead shoulder presses.
Twice a week, 3 x 6 reps.
"But what about ab work?" All of those exercises work the core.
Darren you are amazing!0 -
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Starting Strength
It's right in the title.0 -
Darren you are amazing!
Not entirely sure why.0 -
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Best workout I have come across to help you with everything is Jamie Eason 12 week live fit trainer. .It is on body building.com and its free. There is also a facebook page that you can join with other active people doing the same workout to help you with any questions you might have.
http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html0 -
bump!!0
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