training_public
Everyone should train.
Here are what I believe are MINIMUM requirements for a man to be 'healthy':
squat 1.5x bw
deadlift 1.7x bw
overhead press 0.6x bw
5 pullups
5km run
I also believe most people should strive for more. It does not take that much to
get to 2xbw on the squat, and have other lifts at a similar level.
Here is some advice:
deadlift bar x 20 x 3
overhead press bar x 20 x 3
squat bar x 20 x 3
Do this 3x/week without changing weight. Work on your technique. Study it
carefully.
The back should be straight with respect to its other parts in all exercises (barring natural curvature).
I suggest using the 5 step process for deadlifts.
https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress
Overhead press is very difficult to grasp. Don't stand in a front-split - place
your feet side to side. Make sure to have the barbell low in your palm. I
suggest Mark Rippetoe's advice on overhead press.
Squats should be beformed ass to grass (ATG). You should keep your knees out.
Keep your center of mass (weight) on your heels.
After the week, your technique should be bearable. You need to understand that
as the reps become more difficult, your body will shift into bad technique
because of your individual muscle imbalances. Because of this, when you push
harder, you need to also push your technique harded. If you're pulling, also
keep your chest our harder. If you're squatting, also push your knees out
harder. This is very difficult, but eventually becomes second nature.
From then on, every session, increase deadlifts by 2.5kg, overhead press by
1.25kg and squats by 2.5kg. Don't increase squats once a week until there is a
20kg difference between the deadlift and the squat. You can increase overhead
press 2.5kg once every 2 sessions if you lack the plates.
Within 3 months, you will have failed every exercise. When you fail, you must
try your hardest to maintain perfect technique - it should be pure muscular
failure. When you fail the first exercise (most likely overhead press), back off
5kg and do 3 sets of 10. Do this for all exercises until you have failed every
exercise.
After you have failed every exercise, TODO
Here are what I believe are MINIMUM requirements for a man to be 'healthy':
squat 1.5x bw
deadlift 1.7x bw
overhead press 0.6x bw
5 pullups
5km run
I also believe most people should strive for more. It does not take that much to
get to 2xbw on the squat, and have other lifts at a similar level.
Here is some advice:
deadlift bar x 20 x 3
overhead press bar x 20 x 3
squat bar x 20 x 3
Do this 3x/week without changing weight. Work on your technique. Study it
carefully.
The back should be straight with respect to its other parts in all exercises (barring natural curvature).
I suggest using the 5 step process for deadlifts.
https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress
Overhead press is very difficult to grasp. Don't stand in a front-split - place
your feet side to side. Make sure to have the barbell low in your palm. I
suggest Mark Rippetoe's advice on overhead press.
Squats should be beformed ass to grass (ATG). You should keep your knees out.
Keep your center of mass (weight) on your heels.
After the week, your technique should be bearable. You need to understand that
as the reps become more difficult, your body will shift into bad technique
because of your individual muscle imbalances. Because of this, when you push
harder, you need to also push your technique harded. If you're pulling, also
keep your chest our harder. If you're squatting, also push your knees out
harder. This is very difficult, but eventually becomes second nature.
From then on, every session, increase deadlifts by 2.5kg, overhead press by
1.25kg and squats by 2.5kg. Don't increase squats once a week until there is a
20kg difference between the deadlift and the squat. You can increase overhead
press 2.5kg once every 2 sessions if you lack the plates.
Within 3 months, you will have failed every exercise. When you fail, you must
try your hardest to maintain perfect technique - it should be pure muscular
failure. When you fail the first exercise (most likely overhead press), back off
5kg and do 3 sets of 10. Do this for all exercises until you have failed every
exercise.
After you have failed every exercise, TODO