>LMAO Crossfit
It's not a dumb idea if you're able to load the muscles differently. The old Pumping Iron age idea of SHOCK DA MUSCLE by switching up your workouts has been mythbusted by Science Based Lifters ™ but if you're able to stress the muscle in new ways you may be able to force some more adaptation from it (aka strength gains)
I would start with very simple stuff, with very little volumes and intensity. I would do full body for two times a week, 1 set per movement the first week, doing 10 to 14 reps for every movement, starting with very low weights, for the first week. The second week you add weight and try to match the reps. The third you should add a set per movement and more weight; same during the forth.
| Lat Pulldown |
| Machine Press |
| Hack Squat/Leg Press/Leg Extension |
| Lying/Seated Leg Curl |
| Dumbbell/Machine Lateral Raise |
| Curls |
| Tricep extension |
deconditioned niggas will go straight into a gym and work on machines they don't understand instead of just doing normal body movements like push ups and pull up progressions.
I second all this stuff, except the ab roller which just kinda scares me as a device. All the variants of leg lifts/hollow body holds will really target your abs.
Please don't use /fit/ if you can avoid it, at-least until you've been working out for awhile and know what you're doing. It's mostly just bad advice and mentally ill people asking really dumb questions.
No matter how much I try, I can't do a push up. Not even the inclined ones
The only good thing to come out of that place was /sig/, the sticky and funny memes. Maybe the occasional insightful post from someone regarding fitness or even philosophy. It's such a shithole of demoralization and retardation.
I would say starting with machines is the worst approach. Start with free weight compound movements and strengthen all the stabilizer muscles along with the larger muscle groups. For example, not a single exercise that 24nagging posted meaningfully works the spinal erectors.
doing push ups or pull ups, when you are obese, is not the best idea. Specially if you have no muscle. Even if you add modifiers that make it "easier", it makes tracking very difficult and adds a level of complexity that machines don't have. You can push 5lb on a chest machine, no matter your condition, and you can add 2.5 or 5 lbs per session easily and you know what you are doing. The machine moves one way, unlike the body.
who cares?
in fact I would scale back my recommendations and only give them the first four movements for the first week, and then add one every week
Someone who lifts. You probably hate deadlifts and squats so much because you suck at them. You never trained properly and now your weakest-link muscles are severely underdeveloped and you'd have to use baby weights to do those exercises properly.
Vertical pulling and pressing doesn't do shit for the erectors, maybe push movements can if you do some goofy ass upright cable press without a back support. But if a muscle isn't being fatigued by a movement it isn't going to grow from it, and nothing you posted meaningfully fatigues them.
Your advice is actually antithetical to this. You want them to build an imbalance so that when an arbitrary amount of time passes in the gym that they supposedly have enough experience to do compound movements (despite never actually having done them in the gym) they'll try and fail to do them.
You can make these movements as easy or as hard as you want them to be, there is nothing inherently difficult about any of them. Given I specifically said to start easy the fatigue should be more than manageable.
Yeah, the calisthenics track works best with people who are already lean. I think if you're so obese that you can't do a push up you just need to focus on weight loss, not lifting weights.
that's literally not true, growth occurs because of mechanical tension on a muscle. Outside of that, the spinal erectors erect the spine, aka they keep the spine in place. When you do literally anything in the gym you have to erect your spine to avoid momentum and the involvement of other movements. So something as simple as a dumbbell curl activates your erectors. But the point of curls is to train your biceps, so why are we talking about the erectors?
it literally is, it moves your center of gravity and compresses your body
the big 5s are not the end all be all of training my nigga
let me put it like this
that's true. But training can help with that. As Lyle says "Weight training is one of the best and fastest ways to deplete muscle glycogen and start getting fat burning pathways running again", so doing 10-15 on a press machine is a good way to achieve that
I think beginners should do highly technical lifts because they're probably not using a weight that will seriously hurt them. It's hard to hurt yourself squatting 100lbs for example. That's why you never hear of a beginner tearing a pec on bench press. Since they are yet to neurally adapt to those movements and aren't adept at pushing themselves to the limit there's a lot of headroom before they injure themselves. If you get significantly strong and decided to do a technical movement for the first time you have to be VERY careful that you don't hurt yourself because of the force your body is able to output.
and SIR
Do you even know what tension is? When a muscle contracts the resistive force is tension, it's as simple as that. No shit "tension" causes muscle growth - the question is how much is required and the answer is enough to cause fatigue. Muscles are metabolically expensive to maintain so the body wants as little of it as it can get away with. Fatiguing the muscles through exercise is how we trick the body into thinking we need more. Even your soyence supports that growth happens near muscular failure.
The spinal erectors are one of the most important core muscle groups. The point of doing the big compound movements is developing comprehensive strength, not just getting stronger in the specific movement a machine is fixed in. When I'm 65 years old I want to be able to carry bags of soil to my garden, clear a tree that fell on my driveway, lift children out of poverty, etc. You've said it yourself before: compound movements are limited by the weakest link in the chain. But that's exactly why you should train them.
Then start with dumbbells, or bodyweight squats.
enough to generate muscle protein synthesis. Fatigue has nothing to do with it
no such thing. You can get as strong with machines as with barbells. Being able to pick heavy things is not the same as being able to row 400lbs. If you wanna pick heavy things go work construction, after all there is no better training than doing the thing itself
that's better, but again, some people just don't have the stability or strength. Machines are the way to go as a general rule for beginners
What if the bar falls from their back and they don't let go? what if they fall over with the bar on the neck? what if they get pinned and don't know how to bail? the problem is not tearing, the problem is general discoordination and clumsiness
>these things that move my body are getting in the way of moving my body!
Secondary muscles are called secondary for a reason: they're used less in the lift than the primary mover. A deadlift, bench press, and row are some of the most fundamental movements the body was designed to do. Lift something off the ground, push something away, pull something closer. The muscles of the human body have evolved to be the size they are to complement each other in doing these movements. There is no "getting in the way" - they are meant to be used together.