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Most efficient beginning strength exercises?
Posted on 7/15/20 at 12:43 pm
Posted on 7/15/20 at 12:43 pm
At the gym, and I realized I need to do more then dumbell curls and call it a day. I don't want to get to big, already very husky
8
Posted on 7/15/20 at 1:41 pm to Boo Krewe
quote:
I don't want to get to big, already very husky
Get a different kind of big.
Bench presses, overhead presses, squats, push ups, pull ups, lunges, tricep extensions, etc.
Posted on 7/15/20 at 1:46 pm to Aristo
quote:
Bench presses, overhead presses, squats
and Deadlifts
Those would be the 4 biggest exercises for me.
next tier would be basically your list:
quote:
push ups, pull ups, lunges, tricep extensions,
adding in rows, close grip bench and some shoulders raises
Posted on 7/15/20 at 1:46 pm to Boo Krewe
I have a home gym and I have been working out 3 days a week since April. I work all day and have 2 kids and am not looking to become Schwarzenegger. I work out hard and fast and am usually done in 45 mins or so.
Here is what I do-
Days 1 & 3:
Squats
DB lat/side raises
Bench
Curls
DB Rows
Tricep Extensions
Day 2:
Incline DB Bench
Incline DB Hammer Curls
Incline DB Flyes
DB Shrugs
Seated DB Shoulder Press
DB Lunges
Between this workout and cutting back on calories, I have made pretty good progress. I'm happy with the balance of time vs. gainz. YMMV
Here is what I do-
Days 1 & 3:
Squats
DB lat/side raises
Bench
Curls
DB Rows
Tricep Extensions
Day 2:
Incline DB Bench
Incline DB Hammer Curls
Incline DB Flyes
DB Shrugs
Seated DB Shoulder Press
DB Lunges
Between this workout and cutting back on calories, I have made pretty good progress. I'm happy with the balance of time vs. gainz. YMMV
Posted on 7/15/20 at 2:19 pm to Boo Krewe
Invest in a trainer. Learn a routine, then kick him to the curb.
Posted on 7/15/20 at 7:29 pm to Boo Krewe
Well, your main focus should be on diet if you’re and worried about your weight.
Exercising is great but controlling your weight is 70% diet. Lifting weights doesn’t burn that many calories, an hour lifting weights may only burn around 300 calories.
Building up muscle will help you to keep the weight off in the long term but it’s not going to have much effect on weight loss without fixing your diet first.
Exercising is great but controlling your weight is 70% diet. Lifting weights doesn’t burn that many calories, an hour lifting weights may only burn around 300 calories.
Building up muscle will help you to keep the weight off in the long term but it’s not going to have much effect on weight loss without fixing your diet first.
Posted on 7/15/20 at 7:34 pm to slinger1317
So you do two lower body exercises and eight upper body exercises? Hmmm...
ETA: I’m certainly not hating the effort. It just doesn’t make sense to me.
ETA: I’m certainly not hating the effort. It just doesn’t make sense to me.
This post was edited on 7/16/20 at 1:21 am
Posted on 7/15/20 at 9:44 pm to GeorgeTheGreek
I love the comments....not looking to get big...not looking to be at old
I mean wtf, is this just happening all over and I missed the boat? Apparently we have an epidemic of little Arnold's running around that I didn't know about.
OP...wanna use lifting to lean out...learn to lift heavy and hard and hit your diet correctly. The greyskull lp thread on here is a great place to start. The 531 krypteia program is another great program, leangains rpt program, kinobody, hell tnation has a ton of programs for this..the zombie apocalypse program in particular coming to mind. Brain alshures programs are awesome too...look him up on YouTube. Athleanx is another good one.
Focus on the main lifts and their variants and get strong as hell on them, while lifting 3-5 times per week. All while staying in a caloric deficit. Do hard conditioning 3 times a week for about 15 min. Walk 360 min a week. Simple as that.
Any program works so long as you are getting stronger. Fatloss is caused by being in a caloric deficit which is caused by diet.
I mean wtf, is this just happening all over and I missed the boat? Apparently we have an epidemic of little Arnold's running around that I didn't know about.
OP...wanna use lifting to lean out...learn to lift heavy and hard and hit your diet correctly. The greyskull lp thread on here is a great place to start. The 531 krypteia program is another great program, leangains rpt program, kinobody, hell tnation has a ton of programs for this..the zombie apocalypse program in particular coming to mind. Brain alshures programs are awesome too...look him up on YouTube. Athleanx is another good one.
Focus on the main lifts and their variants and get strong as hell on them, while lifting 3-5 times per week. All while staying in a caloric deficit. Do hard conditioning 3 times a week for about 15 min. Walk 360 min a week. Simple as that.
Any program works so long as you are getting stronger. Fatloss is caused by being in a caloric deficit which is caused by diet.
Posted on 7/16/20 at 6:09 am to Boo Krewe
Jim Wendler’s 5/3/1 program is great for beginners. As is Johnny Pain’s Greyskull LP. Keep it simple. A lifting program doesn’t need to be complicated. It just needs to be done right.
Posted on 7/16/20 at 6:10 am to lsu777
quote:
I mean wtf, is this just happening all over and I missed the boat? Apparently we have an epidemic of little Arnold's running around that I didn't know about.
Apparently it’s bad to be big and strong. “I don’t want to look like body builder!” Why not? I wouldn’t mind having the build of prime Arnold.
Posted on 7/16/20 at 8:50 am to DeafJam73
Apparently the female attitude of "if I lift, I will get huge" has infested the weak male populations. I love how they make it sound like it's so easy to get jacked, yet every gym I have ever been in has guys in there daily for years doing their best to be that away and yet...I don't see many jacked guys overall. 
Posted on 7/16/20 at 9:25 am to lsu777
quote:
Apparently the female attitude of "if I lift, I will get huge" has infested the weak male populations.
Those soy boys don’t have the hormone makeup to get huge even if they were 100% trying to get huge
Just an excuse to be lazy IMO
Posted on 7/16/20 at 11:05 am to lsu777
There’s a certain aggressiveness needed to lift heavy that a lot of people don’t have.
At the same time, anyone that goes into the gym and walks for 10 mins is giving more effort than 80% of Americans in my opinion.
At the same time, anyone that goes into the gym and walks for 10 mins is giving more effort than 80% of Americans in my opinion.
This post was edited on 7/16/20 at 12:22 pm
Posted on 7/16/20 at 12:18 pm to GeorgeTheGreek
quote:
There’s a certain aggressiveness needed to lift heavy that a lot of people don’t have.
You're gd right about that
Posted on 7/16/20 at 1:01 pm to lsu777
quote:
Any program works so long as you are getting stronger. Fatloss is caused by being in a caloric deficit which is caused by diet.
...and cardio.
Posted on 7/16/20 at 1:08 pm to GeorgeTheGreek
quote:
There’s a certain aggressiveness needed to lift heavy that a lot of people don’t have.
Saturday morning 9am leg days are the best. I am the first and sometimes only person there firing myself up for those squats. As you said, it takes total focus and a lot of people don't want that anymore
Posted on 7/16/20 at 1:42 pm to LSU Patrick
quote:
...and cardio.
Ummmmm no. That is one way to create a caloric deficit, but you can do all the cardio you want, but if you eat 5k calories it's not gonna matter, Unless you are micheal Phelps.
You can get as ripped as you desire with diet alone. Lifting heavy and eating enough protein maintains muscle mass. All cardio is good for, helping to create a caloric deficit. It is not required to lose weight or get completely shredded
Posted on 7/16/20 at 2:56 pm to lsu777
quote:
It is not required to lose weight or get completely shredded
Obviously not required and in some cases not beneficial, but it helps to achieve a deficit just like diet. That was my point.
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