Posted: 12/14/2013 4:46:18 AM EDT
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Just to build some mass on my softening mid-forties body. Have a spare tire, but getting back into running will take care of that. However, I'm looking for a basic routine to add some muscle mass. Very slender overall build, 5' 6"/145, and don't have the genes to waste time trying to turn into another Arnold. Just want a little mass and definition.
I have a set dumb bells and curling bar, and an old Bowflex machine already. Just looking for a down and dirty routine for results on the major muscle groups. Thanks. |
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Workout 1:
Squat Bench Press Deadlift Workout 2: Squat Standing press Power clean Alternate workout 1 and 2 every other day. For example Monday - 1, Wednesday - 2, Friday - 1. Next week: Monday - 2, Wednesday - 1, Friday - 2. Check out Starting Strength for more info and programming but this is about as simple as it gets. And adding muscle mass will do more for your spare tire than running Good luck! |
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Picked up starting strength at the library and it looks pretty good for me. After reading it, I'm looking to buy a squat rack or cage for the house so I can do that safely.
Any recommendations for one that could also be used to bench press safely also? I'd like to stay below $400 if possible. Thanks. |
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Quoted:
Picked up starting strength at the library and it looks pretty good for me. After reading it, I'm looking to buy a squat rack or cage for the house so I can do that safely. Any recommendations for one that could also be used to bench press safely also? I'd like to stay below $400 if possible. Thanks. Rogue has good stuff. http://www.roguefitness.com/] If I did it all over again I'd get something like the S-2 with safety bars. Get a flat bench and you're set. There are some cheap power rack options, like the PowerLine, but you are getting what you pay for. |
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Quoted:
Picked up starting strength at the library and it looks pretty good for me. After reading it, I'm looking to buy a squat rack or cage for the house so I can do that safely. Any recommendations for one that could also be used to bench press safely also? I'd like to stay below $400 if possible. Thanks. if you're just starting, then big weights aren't coming into play anytime soon so You can always dump a squat off your back. it's not fun, it' makes a ton of noise, but it's relatively safe You could also start with goblet squats using dumbbells (although you pretty quickly need a relatively heavy DB) for bench, start with DB's You never have to worry about dumping the weight/doing roll of shame and there are tons of things you can do with dumbbells As you get stronger (which should happen relatively quickly) and you pay attention to form, then you'll have a better idea of what you need. There's no reason, right away, that you NEED a cage, wait for a bit and you'll have a better idea. My other suggestion is join a gym for 3 months. $100 or so and let's you play with a lot of things and you learn better what you want at home. ETA: see you already have a set of dumbells. Find a bar and weights (olympic is better) on craigslist for $150 or so (they are ALWAYS on there) and start there with the dumbbells for bench, everything else can be easily and safely dumped if you fail. (and the idea is not to fail BTW, it happens, but it shouldn't happen very often) |
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Quoted: Workout 1: Squat Bench Press Deadlift Workout 2: Squat Standing press Power clean Alternate workout 1 and 2 every other day. For example Monday - 1, Wednesday - 2, Friday - 1. Next week: Monday - 2, Wednesday - 1, Friday - 2. Check out Starting Strength for more info and programming but this is about as simple as it gets. And adding muscle mass will do more for your spare tire than running Good luck! This. Spend the money the first time and get something quality... these from Chrisitans fitness factory would be fucking awesome to start with. I spent $500 on a decent cage. I have regrets because I'm a spoiled bitch and like pretty stuff, but the bodysolid 11gauge cage is actually good for 99% of what I do as a strongman and powerlifter... |