I understand it can feel paralysing when you’re starting out. Here is my rough guide:
- Perform each movement pattern 1-3 times a week
- Train 2-4 times per week
- Machines are okay, particularly if you’re very uncoordinated and/or new to training
- Include low-intensity conditioning (walk, rowing machine, assault bike) 2-4 times a week
- Train predominantly in the 6-15 range, with a few sets below 6 and a few above fifteen
- Aim for 1-3 quality, hard, sets per exercise, per session.
The movement patterns are:
- Knee-dominant: squats, lunges, leg press, hack squat
- Hip-Dominant: deadlifts, block pulls, rack pulls, RDLs, stiff-legged deadlifts, good mornings
- Vertical push: incline press, shoulder press, landmine press, arnold press
- Vertical pull: pull-ups, pulldowns
- Horizontal push: bench press, floor press, decline press, chest press
- Horizontal pull: any kind of row
That’s a pretty normal weight. What do you look like?
What, exactly, did you eat yesterday? ( Shout out @Chris_Colucci )