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>no RG
Welcome to /routine general/
Post your lifting routine and ask questions you have about exercises and programming.
Some quick info for beginners
>#1: Read the Fucking Sticky
>If you want to gain/lose weight, TRACK YOUR CALORIES
>If you are just getting started, a proven and popular program is always going to be better than something you came up with, save yourself the time and headaches
>GSLP is overall the best beginner routine
>SS, Reg Park's, ICF, SL or any Linear Progression Strength program based on barbell training will fine too
Unless you want to get into Power lifting, then there are some PL focused beginner programs
>Bodyweight exercises, are a good gauge to know if you're gaining too much fat too quickly. If your Rows and DL are progressing but your pullups are lagging behind, chances are you gotta lose some weight
if you can't do pullups, use band-assisted pullups or negatives. they work
>Yes, you can gain strength while losing fat...unless you're pretty advanced, Cut/Bulk is not really needed, just stay at a sensible bf% and eat enough healthy food and plenty of protons
>track your fucking calories
>Weights b4 cardio
>"Cardio kills gains" is a meme. Increasing your aerobic capacity will translate to strength performance as well
>HIIT optimally, low intensity steady state cardio is fine too, HIIT can be tough to recover from.
>You should be STRETCHING. Make it a habit. Mobility/Flexibility is crucial both for gains and lift safety.
>Do not static stretch before lifting, stretching cold muscles makes them more prone to injury and somewhat hinders you strength.
>Do Dynamic warmups, warm up ALL joints and antagonistic muscles before a lift
for example: Bench Press---->warmup shoulders, do some curls and tricep extensions for the elbows, warmup your wrists, and do some rows. nothing heavy, just get the blood flowing
If you're having trouble progressing, your routine is ok, you're eating and sleeping enough, post a form check.
