Malk25
Malk25 t1_j5jsvlc wrote
Reply to comment by CrazyStar_ in LPT: To get the most muscle/sculpting for your buck at the gym, focus on compound lifts—the exercises that recruit multiple muscle groups. You only really need overhead press, bench press, squat, deadlift, rows, dips, and maybe pull-ups. These will give you most workout for the energy you put forth. by [deleted]
Now this is bad advice! We're talking about what beginners should focus on for building a base of strength, and you go right into thinking the "show" muscles i.e. abs and arms are the most important. Focusing on what you mentioned makes sense for early intermediates who prioritize aesthetics, not the general population.
Malk25 t1_j5juict wrote
Reply to comment by N0SF3RATU in LPT: To get the most muscle/sculpting for your buck at the gym, focus on compound lifts—the exercises that recruit multiple muscle groups. You only really need overhead press, bench press, squat, deadlift, rows, dips, and maybe pull-ups. These will give you most workout for the energy you put forth. by [deleted]
That's not a bad routine, but depending on your goals, cardio isn't super necessary, at least at night intensities like sprinting for example. Definitely wanna do at least twice a week though. OP outlines roughy 6 movement patterns- vertical push (overhead press) horizontal push (bench press) vertical pull (pull up/Lat pull down) horizontal pull (row) squat (squats or lunge) and hinge (deadlift or hip thrust). For a beginner, you don't wanna put too much on your plate, just get accustomed and comfortable with things. I like to suggest choose one push, one pull, and one lower body for one day, then the rest for another. You can work up to three days, alternating between the three movements, eventually doing all 6 each session. Eventually you'll get so strong that the weight you'll be using will be too much to make it through all 6 though, and that's when you'll consider breaking things into different splits.