Thankyou for reading this.
I'm a beginner to the gym and my primary goal is to reduce body fat and increase muscle mass. I'm currently planning to get down below 10 % BF and then focus on building up muscle. But i also understand for beginners to an extent you can have fat loss and muscle building simultaneously but i don't know how long this will last.
My workout primary focus on compound workout
Deadlift, Squarts, Shoulder press, Bench Press, Leg Press, Leg Extension and few isolation for Bi and Tri ..
Coupled with Push ups , Pull Ups and Dips for warm ups... ( I'm doing a workout split into 3 days ( Push Muscles / Pull Muscles / Lower body and abs ) Do i do my warm ups on every day or do i have to have a recovery time and should stick to specific warm ups for specific muscle groups?
What i'm worried about here is the sets and reps. How many sets and reps should i be doing? I'm confused what I should focus on initially muscular endurance, strength, or hypertrophy? ( How many sets and reps )
Also, When do I begin taking supplements? I have started using Intrapro ( Protein Isolate ) as my after workout shake. Someone told me as a beginner i shouldn't be using this as my body will get adapted to it and down the line it will be difficult for me to build muscles.
Would like some views on comments on this. thankyou for your time
03-09-2012, 07:40 AM #1
Beginners should focus on muscular endurance, strength, or hypertrophy?
03-09-2012, 08:06 AM #2
Anything between 5 and 12 reps is going to give you a fair share of strength and hypertrophy. Just pick a routine and progress on it.
This is a good place to start: http://forum.bodybuilding.com/showthread.php?t=4195843
03-09-2012, 08:43 AM #3
03-09-2012, 08:50 AM #4My Journal (RIP 05/11 - 09/13):
DIY Plyo Boxes:
03-10-2012, 08:18 AM #5
But then I have read in this forum and many places that a beginner can enjoy the benifits of both Fat loss and Muscle building for a while. But i'm not quite sure how long this will last for and how much a beginner can gain muscle and at the same time lose fat until he hits a plateau then focus on one and keep the other as secondary.
Suffer the pain of discipline or suffer the pain of regret
Your body hears everything your mind says
03-10-2012, 09:09 AM #6
03-17-2012, 06:26 AM #7
03-17-2012, 08:18 AM #8
As a beginner whose primary goal is to cut fat and gain size..
I would say so far you are on a pretty good track with your split.
Lift the maximum weight you can with very good form, Try have 5 set for your major workouts, 15(warm up) 12,10,8,6. I wouldn't worry about going down to 4 rep sets just yet..
Depending on your protein intake, increase weights weekly, to biweekly, This will improve strength, since I imagine you plan on working out with moderate to heavy weights.
Have a pretty good variety of isolation workouts, this will also help burn fat by targeting the muscles and using more energy on a selected area.(The idea, I believe is that if you focus on many specific areas with more intensity, you will burn more cals.)
Try to keep your diet in the 2500 range if possible, I wouldn't recommend exceeding 3000, unless you have a pretty clean diet.
If you have any questions on increases strength weekly or biweekly, just ask. I have a method that doesn't necessarily require a very high cal or protein intake
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