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[Gruuu]

Start slow. Technique over weight. Heavy lifts will eventually come.

 

[Luckysaint]

Here is exactly what I'd do if starting as a brand new lifter

DAY A

• 6-12 repetitions bent row
• 10-20 repetitions incline dumbbell benchpress
• 15-30 repetitions of bicep curls + tricep overhead extensions, alternate exercises and rest 30-60 seconds between them

DAY B

• 6-12 repetitions squat
• 10-20 repetitions leg curl
• 15-30 repetitions of calf raise + lateral raise, alternate exercises and rest 30-60 seconds between them

DAY C

• 6-12 repetition barbell bench press
• 10-20 repetitions lat pulldown
• 15-30 repetitions of bicep curls + tricep overhead extensions, alternate exercises and rest 30-60 seconds between them

DAY E

• 6-12 repetition Romanian deadlift
• 10-20 repetition leg extensions
• 15-30 repetitions of calf raise + lateral raise, alternate exercises and rest 30-60 seconds between them

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• Rest 2-3 minutes for first exercise, 1-2 minutes for 2nd, 30-60 seconds between alternating sets of 3rd (e.g. bicep curls, rest 30 seconds, tricep overhead extensions, rest 30 seconds, bicep curls...)
• Start with 1 set per exercise.
• Try to add the smallest amount of weight you can every time you hit the upper repetition number e.g. increase bench weight when you hit 12 repetitions.
• If you hit a wall with your progress, add a set on the exercise you hit that wall with. This would mean stagnating for at least a couple weeks.

Keep on this for at least 6 months. You could keep doing it in perpetuity, but if you hit up to 6 sets, you'll want to start doing 2 exercises per muscle group for 3 sets each and continuing up from there (e.g. one heavy one light per day rather than per week). You can instead opt after 6 months to move to something else, but if you do, keep this in your back pocket and default to it if you feel yourself wanting to quit altogether. If even this is too much, just do the first 2 exercises. You can even combine days A and C and B and D with just the first 2 exercises if that's required.

After a couple years of this, you'd have to add "deloads"—that is, every 8-12 weeks you'd take a week where you halve the amount of training you do.

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Justifications and responses to potential criticisms

• The average lifter burns out from lifting. We'd rather they didn't, but they do. Once you're rolling, it's easier to build momentum, so a low barrier to entry and modest plans are a good idea. Moreover, the logarithmic nature of stimulus and muscle growth means that there's just not much lost by training very moderately at the start, but even moderately in the long term.
• This is enough practice in the heavy compounds for a brand new lifter. It just is. Bro splits used to be the paradigm for training, and tons of guys have only ever used machines, cables and dumbbells.

 

[Zemaxd41014]

Free weights and compound lifts bro. Ito lang sapat na. Next you edit is your diet. Make sure calorie deficit and eat more protein and gulay. Most important is sleep tho

 

[StultusVenatus]

walking a lot is a good start

 

[daniloboy]

Courage Next time always upload your files sa https://dl.katz.to para siguradong di ma dedeadlink. *Please Disable your adblock when visiting katz.to to keep us running forever.

sakin jogging muna tlga pinaka mainam sa starting

 

[whitesmith004]

Calisthenics kasi una if di mo afford ang gym, yun talaga pinaka accessible at magandang way para mastrengthen yung core mo bago ka mag gym

 

[moober]

just start with cardio. running, walking, jogging, sprinting. its all good for your heart and circulation. weight lifting can come later just start with basics

 

[cocomelonwhite]

Sexercise works for me hahaha.
pero seriously, for starters you may try incorporating a basic push, pull, leg day. Pwede ka pagawa kay chatgpt depende sa machines na available sa gym mo. Pero also recommending to talk with the people who gym din, they are more than always willing to help out.