Beginner strength training

2»

Replies

  • FoodieGal09
    FoodieGal09 Posts: 198 Member
    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.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    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!
  • 75Juniper
    75Juniper Posts: 376
    bump
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    Starting Strength

    It's right in the title. :)
  • darrensurrey
    darrensurrey Posts: 3,942 Member

    Darren you are amazing!

    Not entirely sure why.
  • JBuck1914
    JBuck1914 Posts: 81 Member
    bump
  • 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.html
  • mbrou28
    mbrou28 Posts: 132 Member
    bump!!
  • bump
This discussion has been closed.