New member. Have a few questions
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New member. Have a few questions
I apologize if this isnt the right place for this post. I want to try to build alot of muscle, but dont know where & how to start. Ive lifted for track and cross country in high school but never any serious lifting. I weigh 135lbs & ideally I want to gain 10-15lbs if at all possible. I just need somebody to point me in the right direction. Thanks.
Re: New member. Have a few questions
I'd go right back to basics, as I don't know how conditioned or deconditioned your body is to weights right now.
A basic system would obviously go something like this.
2 sets Squats, 8-10 reps.
2 sets Lunges, 8-10 reps.
2 sets Deadlifts, 8-10 reps.
2 sets Bench Press, 8-10 reps.
2 sets Bent over Rows, 8-10 reps.
2 sets Shrugs, 8-10 reps.
1 minute planks.
Do this every over day, 3x a week for about 6 weeks, to adapt, then step up the intensity.
All of these exercises could be dumbells bar the Deadlifts or Bent over rows, that would be barbells.
Smallest Barbell for big muscles, smallest Dumbell for small muscles I.E. Shrugs and the next size up for the Big muscles.
Hopefully that all makes sense
.
A basic system would obviously go something like this.
2 sets Squats, 8-10 reps.
2 sets Lunges, 8-10 reps.
2 sets Deadlifts, 8-10 reps.
2 sets Bench Press, 8-10 reps.
2 sets Bent over Rows, 8-10 reps.
2 sets Shrugs, 8-10 reps.
1 minute planks.
Do this every over day, 3x a week for about 6 weeks, to adapt, then step up the intensity.
All of these exercises could be dumbells bar the Deadlifts or Bent over rows, that would be barbells.
Smallest Barbell for big muscles, smallest Dumbell for small muscles I.E. Shrugs and the next size up for the Big muscles.
Hopefully that all makes sense
.Re: New member. Have a few questions
Thanks for the advice. I just have one stupid question, what are shruggs?
Re: New member. Have a few questions
Ever done that thing where someone asks you a question you don't know the answer to and you hunched your shoulders slightly, as a kind of automated response?
That's what you do. With two dumbells pull them up using the Shoulder muscles, don't use any other muscles to do something akin to pushing the Arms up, make the Shoulders work, to work themselves, then lower bakc down and repeat for reps.
A straight up and down technique. Don't rotate the Shoulders ever with Shrugs, it could increase the risk of Rotator Cuff problems and other possible issues with the Scapulae and / or surrounding tissues.
That's what you do. With two dumbells pull them up using the Shoulder muscles, don't use any other muscles to do something akin to pushing the Arms up, make the Shoulders work, to work themselves, then lower bakc down and repeat for reps.
A straight up and down technique. Don't rotate the Shoulders ever with Shrugs, it could increase the risk of Rotator Cuff problems and other possible issues with the Scapulae and / or surrounding tissues.