Go run, play basketball, hike, swim, box, whatever. Do something that is not lifting weights.
Alright. I’ll play football, that’ll be my cardio,um soccer, I mean
That’s excellent. Soccer is great cardio. You might feel “weaker” in the gym in the beginning, but after a few weeks your body will adjust and you’ll be able to handle heavier weights.
And yeah my personal trainer sucks… He couldn’t understand my situation and threw an advanced program
Same here. Although I do eat meat occasionally, being lacto ovo helps my appetite.
Just mix your incomplete sources together. The good thing about plant-based protein sources is that they also have carbs, so you can down protein and carbs in one meal.
Pasta and black beans, although its a weird combo, is a great meal.
Oh and what if I reach a point where I’m like literally not able to progress in the next set ? Should I lift the same weight in higher rep range so the volume is up?
Yup, I eat lentils and wheat, beans and rice and also eat complete sources like tofu, cottage cheese, milk, and curd
Everyone, thank you so much! Your replies really helped me a lot.
BTW, which side is sets and which is reps ? Like, is barbell curl 5 reps 10 sets or 10 reps 5 sets
Lets say you can Squat 135. This is what 12 weeks might look like:
Week 1 - 135x5, 135x5, 135x4, 135x4, 135x3
Week 2 - 135x5, 135x5, 135x5, 135x5, 135x4
Week 3 - 135x5, 135x5, 135x5, 135x5, 135x5
Week 4 - 135x5, 135x5, 135x5, 135x5, 135x5 (you’ve hit 135 @ 5x5 2 weeks in a row, now add weight)
Week 5 - 145x5, 145x5, 145x5, 145x5, 145x3
Week 6 - 145x5, 145x5, 145x5, 145x5, 145x5
Week 7 - 145x5, 145x5, 145x5, 145x5, 145x5 (you’ve hit 145 @ 5x5 2 weeks in a row, now add weight)
Week 8 - 155x5, 155x5, 155x5, 155x5, 155x5
Week 9 - 155x5, 155x5, 155x5, 155x5, 155x5 (you’ve hit 155 @ 5x5 2 weeks in a row, now add weight)
Week 10 - 165x5, 165x5, 165x4, 165x4, 165x4
Week 11 - 165x5, 165x5, 165x5, 165x5, 165x5
Week 12 - 165x5, 165x5, 165x5, 165x5, 165x5 (you’ve hit 165 @ 5x5 2 weeks in a row, now add weight).
So in this scenario you probably went from a unrefined and shaky 135 to a fast and explosive 165.
START LIGHT! Pick a weight that for the first 2-3 weeks are not going to break you down. You need to give your body time to adapt.
5 sets of 10. Do 5 sets of whatever number I put.
Start at whatever weight you can do. Don’t worry about the weight on the bar right now. I use to not even be able to squat 135 or deadlift 135. Now I can do 400+. It takes time.
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I wish I could squat 135…
but your program will definitely help me do this. Fuck my injury, I need to stop making excuses about my fractured arm and try heavy weights thanks
If you have a fractured arm I would see a doctor.
I saw a doc. My bone is actually shifted from slightly to the inside. The main reason behind inactivity and my body getting weaker. 3 months ago I realised, I not only need to get back from where I fell but I need to get stronger than my past. The surgery is possible at an age when my growth stops, that is… At 18 or 21
Damn best of luck to you man. Just take it slow and start light. Remember building muscle takes years so you gotta be in this for long haul.
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Yeah. You and everyone else who replied are awesome. I’ll start this routine next week onwards. I’m glad that I posted on this site if I wouldn’t id probably be doing bro splits which isn’t meant for me. Another question , what after 12 weeks?
Come back here and post your results and before and after pictures. You can probably do this routine for like 1 year, but start with 12 weeks and then we can help you reassess from there.
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Cool. I’m deciding to join a gym actually that will have more plates and a pull up bar
Btw, is it DB bench press or DB shoulder press?
You can alternate each week if you really wanted to or just pick one and stick with it for 12 weeks.
For your level of accomplishment, you should be embarrassed by the level of knowledge you have.
This is lifting, not rocket surgery. Just lift things like a sensible person.
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