0ni
Registered Rustler
If you ever got the chance to start over again from fresh, how would you train and what would you change knowing what you know now?
I'd do:
Monday:
Squats - Starting with bar, doing as many triples as I can and adding 2.5kg a session
Pull-ups - lots
Tuesday:
Incline bench - sets of 5 starting with bar and adding 2.5kg a session
Rows - 6x12
Wednesday:
Squats
RDL - 6x12
Thursday:
Incline bench
Pull-u[s
Friday:
Squats
Rows
Saturday:
Arms
The thing I fucked up the most was not starting light. This was recommended by everyone but for some reason I didn't listen and neither do 99% of beginners. I'd also only do squats at first and stick with incline and upper back work as I found learning all these lifts at the same time so fucking difficult so I'd learn one at a time. Incline is easy because you can just press that shit and not worry so much about set-up. I'd also stick with the same routine and never visit the internet so that I wouldn't even realise overtraining existed and wouldn't read articles on geared lifting and somehow think that's how everyone should train / lift. Lastly I'd do a lot more hypertrophy work. I read a lot into this "1-5 reps for strength, 6-12 for hypertrophy" bullshit and neglected building a muscular base to increase my strength ceiling for a long time
I'd do:
Monday:
Squats - Starting with bar, doing as many triples as I can and adding 2.5kg a session
Pull-ups - lots
Tuesday:
Incline bench - sets of 5 starting with bar and adding 2.5kg a session
Rows - 6x12
Wednesday:
Squats
RDL - 6x12
Thursday:
Incline bench
Pull-u[s
Friday:
Squats
Rows
Saturday:
Arms
The thing I fucked up the most was not starting light. This was recommended by everyone but for some reason I didn't listen and neither do 99% of beginners. I'd also only do squats at first and stick with incline and upper back work as I found learning all these lifts at the same time so fucking difficult so I'd learn one at a time. Incline is easy because you can just press that shit and not worry so much about set-up. I'd also stick with the same routine and never visit the internet so that I wouldn't even realise overtraining existed and wouldn't read articles on geared lifting and somehow think that's how everyone should train / lift. Lastly I'd do a lot more hypertrophy work. I read a lot into this "1-5 reps for strength, 6-12 for hypertrophy" bullshit and neglected building a muscular base to increase my strength ceiling for a long time