My suggestion: take as many “sets” as it takes to complete the total amount of reps you were aiming for, even if it’s on e rep at a time at that point.
A squat is a squat. Yes.[/quote]
This ^
Aim for ~15 total reps for the exercise (which is enough to accelerate strength/growth).
As you increase the reps on first few sets each week, you won’t need to do as many sets to reach 15 total reps.
As soon as you can do 12+ reps per set, you would start adding weight to your waist.
Squat will feel awkward as hell to start with lol. But as you get stronger (and the stabiliser muscles etc develop), it will be a thrill to increase loads nearly every time.
Look up videos of how to do the exercises. Example - for squats, don’t let your knees bend inwards, keep lower back tight keeping it’s natural curve (also called keeping your lower back “straight”), keep elbows back and down (thumb-less grip/thumb over bar helps this)…
As for supplements, take plenty protein powder especially before and after training (it’s more rare to get too much protein than too little)
[quote]Anacleto wrote:
What about cardio? I know that I have to avoid it but… [/quote]
The fourth post in the thread pointed you to info that answers most of your questions. So you’re either monumentally lazy or a troll.
[quote]Anacleto wrote:
What about cardio? I know that I have to avoid it but… [/quote]
I’ve recommended minimal training in my posts above partly because you need something that will QUICKLY bring your strength up from a low level (and along with that will come the muscle that was likely wasted or never allowed to grow through the years of anorexia) AND the calories that you’ll be able to manage (around 1500-2000/day) will barely cover your recovery needs as it is…let alone put on excess fat. So you need a training volume that is manageable for what you’re eating.
So no, DON’T do cardio (cardio is added for purpose of keeping fat gains lower while seriously bulking only IF you had a slow metabolism and really struggled with excess fat gains, or plain and simply to increase fat loss on a diet).
You are not in either of those positions. For yourself, cardio will just burn off energy/calories that are required for your basic recovery needs. You have an irrational fear of fat, and aren’t even eating enough for fat gains to be made (what you’re eating is what most people would diet on lol)
You have an irrational fear of fat, and aren’t even eating enough for fat gains to be made (what you’re eating is what most people would diet on lol)[/quote]
Sorry, I’m so embarrassed but that is what i feel. I hope this forum can erase my fears. Thank you all for your courtesy.
Feeling embarrassed is understandable but what matters most is if that feeling is enough to make you change.
You need to be as objective as possible and stop the negative thoughts. If you took a picture of yourself and compared it side by side to the “average Joe” in the street, have you really got a right to be paranoid about fat?
Widen your perspective instead of being in your own little bubble, and have faith in what you’re taught. You’re not just doing this for yourself, it effects all those close to you too.
