So muscle confusion and switching routines each month is not good?
Originally Posted by orangegoblin
Personally, I have found better progress with progressive load for growth as opposed to switching routines around frequently in an attempt to "confuse" muscles. You should pick a routine with built-in progressive loads and based on compound lifts.
Follow a program for at least 3 months (some would argue longer). It usually takes that long to evaluate whether or not it is working. Avoid workout program ADD. It's hard to do, especially for some of us who are actually attention deficit, but it is really important. Just stick to a routine, know your TDEE, eat your Macros, get enough sleep, and you will see gains. Oh, and do NOT compare yourself to others in terms of gains. Our genetics are all so different. You will grow faster than some, and slower than others, and it does not matter at all.
What I've been doing since discovering this site is: compound exercises, light weight (except for arms), and strict form. Until last year I had never done squats or deadlifts.
You are definitely on the right track with squats and deadlifts but DO NOT lift light weight. It will not get you "tone" and it does not help cut bodyfat like some retards think. It will tell your body it's ok to break down the muscle if needed since you aren't using it. Whether cutting or bulking you need to ALWAYS lift heavy. The only thing that you would change between these two phases is your diet in terms of the number of calories you're eating.
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When I was younger it was all Muscle and Fitness magazine stuff based on isometric exercises by bodybuilders.
Squats 95 pounds, 3 sets of 12. Superset with
Deadlifts 95 pounds, 3 sets of 12. Pyramid up 10 pounds each set.
EZ Curl bar Arnold presses 95 pounds, 3 sets of 12.
Seated Preacher Curls 95 pounds, 3 sets of 10. Superset with
Tricep Press behind the head 35 pound plate.
Standing Curls using a doubled up blue band set of 50. Superset with
Close hands pushup set of 50.
Palm out Chin Ups. 3 sets. 8, 8, 7.
Breakfast: Bowl of cereal and a bagel,
Lunch: Turkey and Cappicola sandwich
Supper: Turkey, mashed potatoes, corn, cole slaw.
Evening: Carrots and Ranch dressing.
Your entire day's meal is what I eat for breakfast. If this is not a troll job, you need to eat....and like someone said, find a good beginners workout.
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates