also routine bread.
Post your lifting routine and ask questions you have about exercises and programming.
All routines and questions should be accompanied by your stats: height, weight, time lifting and lifts.
Some quick info for beginners
>#1: Read the Fucking Sticky
>If you want to gain/lose weight, TRACK YOUR CALORIES
>Unless you're late-Intermediate to Advanced, a tried and tested program is always going to be better than something you or your friend Brad who "used to bench 2plate" came up with
>Greyskull LP is overral the best all-purpose beginner routine
>SS, Reg Park's, SL or any LP program based on the 4 big lifts is fine too
The number 1 thing to keep in mind is that as a Beginner, you just need to pick a routine and stick to it, dont program-hop.
>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 laggin behind, chances are you gotta lose some weight. do em
if you can't do pullups, use band-assisted pullups or negatives and work your way up
>You can gain strenght 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
Having said that, eating at a surplus will give you the BEST results
>Track your fucking calories
>"Cardio kills gains" is a meme. You need cardiovascular health and aerobic capacity
>do HIIT optimally, low intensity steady state cardio is fine too, HIIT can be tough to recover from.
>You should STRETCH. Make it a habit. Mobility is crucial both for gains and joint health.
>Do not static stretch before lifting, stretching cold muscles makes them more prone to injury and hinders your strenght.
>Do Dynamic warmups, warm up ALL joints and antagonistic muscles before a lift. static stretch after lifting
If you're having trouble progressing, your routine is solid, you're resting, eating and sleeping enough, feel free to post a form check.