Health Wellness Fitness Exercise Muscle Building
Peyton Cox
Peyton Cox

@MPeytonCox

14 Tweets 19 reads Apr 26, 2022
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If I had to start over at the gym with:
πŸ”Ή No experience
πŸ”Ή No Skill
πŸ”Ή Limited Time
And I needed mass QUICKLY
With SIMPLICITY
Here is what I would do:
If I had to start over at the gym with: πŸ”Ή No experience πŸ”Ή No Skill πŸ”Ή Limited Time And I needed m...
The Program:
πŸ”Ή Pick simple exercises with a TINY learning curve and LOW injury risk
πŸ”Ή Train each muscle group 5-10 sets per week.
πŸ”Ή Follow simple guides for rest times, number of days to train, etc.
Let's start with the exercises for each muscle group:
Simplicity: One exercise per muscle group that is EASY and EFFECTIVE
* Search Youtube to find GREAT tutorials
Upper Body:
πŸ”Ή Chest: Flat Dumbbell Bench Press
πŸ”Ή Front Delts: Incline Front Delt Raise
πŸ”Ή Side Delts: Dumbbell Lateral Raise
πŸ”Ή Rear Delts: Dumbbell Rear Delt Fly
πŸ”Ή Biceps: Standing Dumbbell Bicep Curl
πŸ”Ή Triceps: Lying Dumbbell Tricep Extension
πŸ”Ή Forearm Extensors: Dumbbell Wrist Extension
πŸ”Ή Forearm Extensors: Dumbbell Wrist Flexion
πŸ”Ή Traps: Dumbbell or Cable Shrug
πŸ”Ή Lats: 1-Arm Dumbbell Row
πŸ”Ή Spinal Erectors: Back Extension
- But do them this way: youtube.com
πŸ”Ή Obliques & QL: QL Raise
πŸ”Ή Abs: Decline Crunch
Lower Body:
πŸ”Ή Glutes: Barbell Hip Thrust (on Decline Bench)
youtube.com
πŸ”Ή Hamstrings: Seated Hamstring Curl
πŸ”Ή Quads: Leg Extension
πŸ”Ή Adductors: Hip Adduction Machine
πŸ”Ή Calves: Standing Calf Raise
πŸ”Ή Tibialis Anterior: Tibialis Raise
youtube.com
How many sets x reps?
πŸ”Ή 5 sets x 8-10 reps for each exercise each week
How can I emphasize a muscle group?
πŸ”Ή 5 sets x 8-10 reps in 2 different sessions. (at least 2-3 days apart)
Emphasize 4-5 muscle groups at most to allow adequate recovery.
How many days a week should I train?
Anywhere between 3-6 days a week is great.
πŸ”Ή < 3 days and you'll be in the gym too long
πŸ”Ή > 6 days and you won't have any psychological relief
Your GOAL is to get everything completed each week.
The number of days is YOUR preference.
Rest between sets?
πŸ”Ή 2-4 minutes
Shorter workouts?
πŸ”Ή Superset two exercises at a time
Should I go to failure?
πŸ”Ή 1-2 reps shy of failure is a good rule of thumb
How much weight should I use?
πŸ”Ή A weight you would fail with at 10-12 reps
What about my diet?
πŸ”Ή That's a whole other thread :)
πŸ”Ή But at the least, .75 - 1 gram of protein per pound of bodyweight
How long can I do this program?
πŸ”Ή As long as you're making progress, stick with it!
This could be 3 months, 6 months, maybe even a year.
As a beginner, simple training works wonders.
Don't make it complicated until you're ready for it.
We often go into the gym with mammoth ambition.
But as a beginner, you'll make faster progress with simplicity.
This helps you master the basics and fall in love with the gym.
All of the extraneous details can be saved for later.
Thank you for reading 😊
Follow me @MPeytonCox for more content on:
πŸ”Ή Multiplying Muscle
πŸ”Ή Combusting Fat
πŸ”ΉAnd Thinking Differently
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