I've been trying some new moves suggested by this video, and it seems to be to be a pretty simple but effective workout. I've been wrong before, though. Thoughts?
It's essentially an assortment of push-up variations, planks, weighted lunges, and some anaerobic exercises.
it's better than doing sitting on the couch watching tv
it actually isn't a bad workout, i'd say do it every 2-3 days but don't rely on it too much for building muscle.
So I finally got my butt up this morning and used my weights that have been sitting for about a year. Nothing earth shattering...squats, dead lifts, bent over rows, some push ups and crunches. Kept my back straight and shoulders back throughout. I know form is the most important.
I believe that is what Ixion suggested I do a while ago. If I should add to take something out let me know. I'm doing this at home not a gym. I've got a bar bell, dumbbells, squat rack and one of those pull up bars you can use on a door frame.
Before anyone says anything I trust this guy. He helped my mother with a lot of legs problems she was having. I know she is better so this guy is ok in my book.
Finally moved upto lifting 10kg dumb bells. I'm trying to hold off so my muscles don't explode too soon. In time i'll move upto 12kgs.
that should be the least of your worries lol
Well I've gone from lifting nothing to 10kgs in 3 months. Pretty happy at that, hopefully in another 3 months ill be upto lifting bar bells
Gotta start somewhere. Heavy is completely relative to the person lifting. Just keep at it and don't take huge 3-month-off breaks and you'll continue to see progress.
X6teen I deleted that message you sent me so now I have questions for anyone.
1. I'm 5'6 and 135lbs now. What is considered low weight weight and high weight for me? Your best estimate for me.
2. Is this diet any good?. Spoiler for details.
3How long should I work out per day?
Any answers will be helpful. Plus rep. :p
1. everybody has a different frame but in general for a 5'6 guy 120lbs would be pretty low and anything 165lbs+ would be big (at a relatively lean bf%)
2. yes. as long as you are getting in a caloric surplus and your macros in consistently, you will gain weight. i drink 1L of choc milk and eat 2 peanut butter sandwiches a day and i recommend that to anyone looking to gain weight. i drink 500ml in the morning and another 500ml at night.
3. duration is irrelevant. intensity is more important. i know some people in the gym who workout for over 2 hours yet have shitty results because they lack intensity. if they get exact same routine they were doing for 2 hours but make it more intense, they would've been huge in a year. 30 minutes of intense training i.e 30 second rests, even less. and sweating your balls off at the end and out of breath. workouts like that are necessary for efficient results.
and good thing this site has the 'sent items' feature lol. here's the PM i sent you a while ago
@ Day 1: I think that's overkill on the chest exercises. 5 exercises just for chest with a 6th chest exercise that focuses more on hitting the triceps (close grip). You can't target different parts of the chest, although some people find they grow better with incline or decline over traditional bench.
I mean... you can do all these chest movements, I just don't want you to overwhelm yourself and feel burnt out. Maybe just pick a few chest movements and get the feel for them before adding more. Or just do them all, as long as it feels okay. You'll see growth at the beginning no matter what you do. This has typically been coined as "noob gains". As you progress you'll need to change things up a bit. Like x6 said... the big 3 (squats, deads, bench) will allow you the biggest gains. Rows and chin ups are great as well.
However, form is absolutely crucial, especially for squats and deadlifts. Start with little to no weight until you master form. For deadlifts, I would recommend purchasing bumper plates. It makes training the deadlifts easier. It sets the bar at the proper height because they're the same size as 45 pound plates, but you can get them at 10 pounds each. Much easier to learn with 65 pound deads instead of 135.
I also feel the same way about the curling movements. That just seems like overkill unless you're juicing. The biceps are a smaller muscle group and don't need to be hammered to hell in order to grow. Not only are you working them during curls, you are also indirectly working them in pulling movements such as chin ups and deadlifts. But again, if it feels right and you're not feeling burnt out, by all means. If you're seeing progress (size or strength increase) then stick with what you're doing. Just focus on form and nothing else. Your central nervous will be adapting your motor neurons to performing the movements correctly. If you practice with bad form, your body will adapt to bad form and can eventually lead to injury.
Thanks you,guys. Another question, can I use my bench press bar for deadlifts?
that's what i did for like 3 years at home lol^