The following free fitness routines have two characteristics: They assume two things: first, that you have access to basic gym equipment; and second, that you follow the Department of Health and Human Services' physical activity standards for Americans. This is the bare minimum amount of physical activity required each week to maintain good health, however you may get additional health advantages by doing more than the bare minimum, which is: Advertisement
Avoid becoming disheartened, since muscular development takes time. By lifting weights and increasing your calorie consumption, aim to acquire around 1/2 to 1 pound of lean muscle per week. The most critical component of any long-term effort is the mindset. When you're ready to commit to a rigorous muscle-building training routine, take on our Old School Muscle program. Discover sophisticated tactics and small nuances that have been proved successful time and time again by pros.
Contrary to common opinion, I have been unable to locate solid evidence demonstrating that Smith machine and barbell workouts grow muscle more quickly than dumbbell exercises. If you can provide a straight link to a credible research demonstrating otherwise, please email me. As a result, we exclude these complex exercises from Plan A in order to avoid unnecessarily intimidating rookie weightlifters with training equipment that is very sensitive to proper technique. (Plan B includes these compound workouts, which are necessary to safely and consistently develop our lifting capacity.) Should I consume a certain macronutrient ratio? +
While the squat is an excellent lower body workout, it does not adequately target the hamstrings, which is where the leg curl comes into play. Although the sitting leg curl has been demonstrated to be more effective at increasing hamstring growth than the lying leg curl, both are still quite useful, so utilize whichever equipment is available. Shoulder Press using Dumbbells
