Thread: Getting Started
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Old 07-25-2011, 03:43 PM
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JavierDLC JavierDLC is offline
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Join Date: Jan 2010
Location: El Paso Texas
Posts: 2,306

Originally Posted by County Mike View Post
If you're not sure how much weight to use, it's probably better to guess on the light side. If it's too easy, you know to add weight. After the first week or two you should have a pretty good idea what your 6-8 rep weights are. I usually try to do 4 sets. One warm up set with lighter weight (still only do about 8 reps) followed by 3 heavy sets for each exercise. I would try to do at least 3 exercises per large muscle group.

For example, with chest I would do Incline DB Press, Flat DB Press, Flys.
For back: Lat pull downs with wide grip, pull downs with close grip, Bent over DB rows.
Shoulders: Seated Vertical DB Press, Lateral DB raises, Shrugs
Legs: Squats, Deadlifts, Leg Presses (usually add calf raises as well)

Cardio is still something you want to keep but I wouldn't do long distance running or ultra endurance type stuff. That will hinder muscle growth. It's great for your heart and lungs but not for adding muscle bulk.

You might also want to supplement with creatine. One of the few supplements that really does work.
Thank You Mike!!!

This is great Info !!!!
I shall start this week!!
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