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Weight Training Routine for Beginners?
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rudebwoy Away
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Post: #76
RE: Weight Training Routine for Beginners?
Zep - the knees ache because of age. Don't do squats, they are hard on your knees.

How often do you do them? Once a week should be good, do air squats. I sometimes do 4 sets of 25, your thighs will burn like a mofo.

I will look into the B6/12 shots, apparently the local drugstore sells them. A bodybuilder at the gym swears by them for energy.

Anyone use the stairmaster? That has done a lot for my fitness level and cardio.

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06-27-2018 06:15 PM
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DimeBait Offline
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Post: #77
RE: Weight Training Routine for Beginners?
Just wanted to add, that Intermittent Fasting is the shit! Or maybe its the TRT, but my appetite is virtually non-existent and I'm down another 10lbs in the past two months. The only shittty part about this journey is that as soon as I buy a suit or jeans, they doesn't fit anymore. I only buy off the clearance rack, so it's not that expensive, but damn.

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07-06-2018 05:01 PM
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flanders Offline
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Post: #78
RE: Weight Training Routine for Beginners?
(07-06-2018 05:01 PM)DimeBait Wrote:  Just wanted to add, that Intermittent Fasting is the shit! Or maybe its the TRT, but my appetite is virtually non-existent and I'm down another 10lbs in the past two months. The only shittty part about this journey is that as soon as I buy a suit or jeans, they doesn't fit anymore. I only buy off the clearance rack, so it's not that expensive, but damn.

Hell yeah! I've been doing an IF that's not even that strict, basically just skip breakfast about five days a week, and it's fucking great. Down two belt notches in a (month?) and weighing 210-212# from a high of 230# three months ago. It finally made my half assed calorie counting diet work.
I'm taking a week of diet break for right now then back to it until I'm under 200#.
07-08-2018 02:37 PM
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Zep Offline
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Post: #79
RE: Weight Training Routine for Beginners?
(06-27-2018 06:15 PM)rudebwoy Wrote:  Zep - the knees ache because of age. Don't do squats, they are hard on your knees.

How often do you do them? Once a week should be good, do air squats. I sometimes do 4 sets of 25, your thighs will burn like a mofo.

I will look into the B6/12 shots, apparently the local drugstore sells them. A bodybuilder at the gym swears by them for energy.

Anyone use the stairmaster? That has done a lot for my fitness level and cardio.


I can get a great burn in my quads just using dumbells now. But my form must be absolutely perfect. I did three sets two nights ago for the first time in five years! felt great, and no aching two days later.
07-10-2018 11:57 AM
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bobmjilica Offline
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Post: #80
RE: Weight Training Routine for Beginners?
Jason Blaha's ice cream fitness program is good for building size and strength.
09-18-2018 03:02 PM
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Hannibal Offline
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Post: #81
RE: Weight Training Routine for Beginners?
Jason Blaha's icecream fitness is stronglifts with curls and shrugs added. Do what you want to do, but know that Blaha is a piece of shit.

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09-19-2018 11:32 PM
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Lermontov Offline
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Post: #82
RE: Weight Training Routine for Beginners?
I think that Starting strength is a good program. Power cleans can be replaced by bent-over rows if someone doesn't want to do them. In my opinion 5 sets for a true novice as in Stronglifts and Jason Blaha's Ice Cream Fitness program is too much volume too soon. Starting strength has 3 sets for most exercises except the deadlift and power clean. A true novice could even progress for about 2 weeks with only 1 work set as shown in some studies.

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09-20-2018 08:58 PM
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H1N1 Offline
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Post: #83
RE: Weight Training Routine for Beginners?
If I were a beginner again, I would do this 3x week, which is what I do now. I have not experienced any loss of muscle, mass or strength by simplifying my program to this level. I have not experienced any aesthetic deterioration either. Only the first 4 really matter:

Squat (Day 1: 4x 6, Day 2: 3x 8, Day 3: 4x 10)
Stiff leg deadlift/deadlift (Day 1: 3x 8, Day 2: 4x10, Day 3: 4x6)
Overhead press/dips (Day 1: 4x 10, Day 2: 4x 6, Day 3: 3x 8)
Chin-up (4x max)
Hyper extension/triceps exercise/rear delt exercise (if time and inclination allows, I’ll do one or max 2 of these) (1-2 sets of 15-20)
2 grip exercises (3x12)
3x 30s bar hangs
10-17-2018 04:29 AM
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Richard Turpin Offline
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Post: #84
RE: Weight Training Routine for Beginners?
I follow a similar simplified routine to H1N1 above, which is very good by the way. Only major difference is I still like to Bench Press (though have been using Inclines more than Flats recently).

As a beginner routine, you won't find much better. Every now and then when I need a break I spend a couple of workouts just pissing about doing accessory exercises and all the weird stuff you never get round to trying just to break the monotony and see what works and what doesn't. Otherwise you'll just never know. Who'd have thought Sissy (Sisyphus) Squats would be so good! Then it's back to Ol' Faithful.

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To worry about history’ – Tim Allen
(This post was last modified: 10-17-2018 08:21 AM by Richard Turpin.)
10-17-2018 08:20 AM
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godfather dust Away
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Post: #85
RE: Weight Training Routine for Beginners?
When you first start you don't really need a program, you will get stronger no matter what.

Best bet compound lifts, I like sets of 8. Mix in things like curls if you want your biceps to pop a little more, other things for other parts
10-17-2018 06:51 PM
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Sidney Crosby Offline
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Post: #86
RE: Weight Training Routine for Beginners?
Probably, but you don't want to overtrain, get burnt out or injured and then quit.
(This post was last modified: 10-18-2018 12:16 AM by Sidney Crosby.)
10-18-2018 12:16 AM
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