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Beginners program
The Hamburgler
Spotter Loader
Yup, turn your palms in with the DB press as well
That will help with the shoulders too
That will help with the shoulders too
one last question in regards to this program, are all 3 workouts per week as heavy as you can? or is it more of a heavy/medium/light day setup because ive seen the same (similar program) used but with heavy/med/light days.
or is it more of a listen to your body thing? And do you just bump up the weights whenever you're ready? sorry if these have been answered... its a huge thread
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Cheers.
or is it more of a listen to your body thing? And do you just bump up the weights whenever you're ready? sorry if these have been answered... its a huge thread
.Cheers.
one last question in regards to this program, are all 3 workouts per week as heavy as you can? or is it more of a heavy/medium/light day setup because ive seen the same (similar program) used but with heavy/med/light days.
or is it more of a listen to your body thing? And do you just bump up the weights whenever you're ready? sorry if these have been answered... its a huge thread
Cheers.
If you can do 3x8 or 3x10 in something add on 2.5kg next time.
vonfram88
Active member
This.
Learn the difference between soreness and injury. Unfortunately it takes an injury to be able to tell the difference.
G
Gem747
Guest
Just started my third week of this program. Progressing ok so far. Something I just noticed the other day was that I get a bunch of fluid build up in one of my wrists. It doesn't really hurt or anything just kinda swells up. If I ever have any pain in the wrists it's usually that one first though. Ive always had joint pain though. It's not limiting anything at the moment just not sure if its something I should worry about?
What would make sense is taking a couple weeks to adjust. Start with a really easy weight and gradually add weight each workout till it becomes hard.
I have always had success doing a weight that was say 1-2 reps short of being a max effort on the first sets, something that you can feel is working you but is doable, and going all out on the last set. It can get quite frustraing if the first 2 sets are too hard. Maintaining motivation over a long period of time > getting an extra rep here and there.
Semillon
Member
Excluding warmup / cooldown / additions it should take between 45-90min, while the weight is manageable you can rip through, later on it gets much harder and you need more rest between sets.
Not sure if trolling...
T
timmzzy1
Guest
it took me 4 months to hit the squat and deadlift, 3 months later i have a 190 squat and a 225 deadlift but still 5kg away from the 100 bench
I'm being serious. I'm not saying to actually lift the weight up with chest like a goodmorning but when I reach the point near the top am I suppose to lift up or should I continue to be kind of on an angle with my lower back tight and arched slightly? Do I actually need to stand up straight is realistically what I meant but in doing this I would need to lift up with my chest and at which point I'm not certain of
Darkoz
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Your upper body remains tight, fixed and upright as possible throughout the squat