Beginning HST?

[KoolDrew]

lunges suck as a movement IMO.

Why is that?

[lylemcd]

weighted lunges have a huge balance and impact component that makes them a poor choice IMO. esp if the goal is basic strengthening. f the goal is strengthening the muscle,choosing something that will be limiting by balance and how much force you can stand onto the front foot is a bad choice.

even a split squat (essentially a lunge in place) is vastly superior

[DavidG]

Lyle, can you please critique my specific routine below. For example, are my total sets or reps too high, and how many warm up sets should I include here?

Squat 3x10-12
Leg Curl 2x8-10 (instead of RDL)
Shoulder or Military press 3x8-10
SL Deadlift 3x8-10
Cable Pulldown machine 3x8-10
BB bench press 2x8-10
BB Curls 1x8-10
Crunches 2x10-15

[lylemcd]

as a beginner your work sets ARE you warmup sets an you needn't do much specific outside of that.

workout is fine although 2 sets of squats will be plenty to start with

[DavidG]

Originally Posted by lylemcd

as a beginner your work sets ARE you warmup sets an you needn't do much specific outside of that.

workout is fine although 2 sets of squats will be plenty to start with

I'll be starting next week and for the next 6-8 weeks will stick to this list. I dropped one set of squats and added 'Back Extensions' to the list. I hope this does it?

Squat 2x10-12
Leg Curl 2x8-10 (instead of RDL)
Shoulder or Military press 3x8-10
SL Deadlift 3x8-10
Cable Pulldown machine 3x8-10
BB bench press 2x8-10
BB Curls 1x8-10
Back Extensions 1-2X8-10
Crunches 2x10-15

Thanks so much,
DavidG

[DavidG]

Lyle,

http://www.weightrainer.net/training/beginners2.html What do you think of Casey Butt's article in general? Would you advise or recommend this method as an alternative to your own for a beginner?

[lylemcd]

I think you will derive more benefit from getting into ANY beginner training program than worrying about whihc is perfect. you're fixating on minor differences, focus on the commonalities

Casy Butt is a good bro

[DavidG]

Originally Posted by lylemcd

I think you will derive more benefit from getting into ANY beginner training program than worrying about whihc is perfect. you're fixating on minor differences, focus on the commonalities

Casy Butt is a good bro

Great, I'm all set. Before I start in the gym, Lyle you mentioned "add small amounts of cardio" and not to do Interval (HIIT) training. What do I consider a 'small amount of cardio'? I plan on following the full body workouts 3 days/week, so how many off days of cardio, what duration, and what intensity is a ball park figure for a beginner to take advantage of?

[lylemcd]

20-30', HR 130-140 is fine

in the beginner stages, frankly, it doesn't matter, the body will adapt to anything you throw at it

always start with less rather than more and lower intensity rather than higher. as you get fitter, you can start raising this

[DavidG]

Originally Posted by lylemcd

20-30', HR 130-140 is fine

in the beginner stages, frankly, it doesn't matter, the body will adapt to anything you throw at it

always start with less rather than more and lower intensity rather than higher. as you get fitter, you can start raising this

Awesomeness, time to get down to work!

Thanks for everything Lyle,
David