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Where to start in Muscular Strength?

Coming back to training, but afraid to train for strength

rfc
rfc g Rui Costa
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2018
Posted

Hi everybody!

New here in the forum, long time lurker on Youtube.

I've been on and off of lifting, but now (5 months since) i've been hiting the home gym regularly, eating my daily macros,etc.

However, i'm still doing the same mistakes as before and add some shoulder and knee issues. Started to pay more attention to form and such and i think i'm working my way to correct it.

I currently have a workout plan (3 days per week, PPL) but i'm looking for something different.

I saw the 12 week program and it seems interesting but honestly, considering my recent problems with form, i'm a little afraid to go heavy and train for strenght (like doing 3 reps). I think my form is not totally down and the heavier you go you know, bigger the chances you're gonna effe it up.

So, i was considering where can i begin? So should I stick to a different workout, mainly for hipertrohpy, just to gain confidence? something more basic, with higher rep range?

 

What do you think?

 

Thanks

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: rfc

Hi everybody!

New here in the forum, long time lurker on Youtube.

I've been on and off of lifting, but now (5 months since) i've been hiting the home gym regularly, eating my daily macros,etc.

However, i'm still doing the same mistakes as before and add some shoulder and knee issues. Started to pay more attention to form and such and i think i'm working my way to correct it.

I currently have a workout plan (3 days per week, PPL) but i'm looking for something different.

I saw the 12 week program and it seems interesting but honestly, considering my recent problems with form, i'm a little afraid to go heavy and train for strenght (like doing 3 reps). I think my form is not totally down and the heavier you go you know, bigger the chances you're gonna effe it up.

So, i was considering where can i begin? So should I stick to a different workout, mainly for hipertrohpy, just to gain confidence? something more basic, with higher rep range?

 

What do you think?

 

Thanks

@rfc Hey Rui!

 

The home program isn't about lifting as heavy as possible, so you can definitely do it! Some of the routines work down in a reverse pyramid style rep scheme. But even though you are doing less reps as you move through the circuit, you don't have to increase the weight. It will be just as hard with the same weight that you start with (typically 5lbs or 10lbs if you're a beginner).

 

The home program is definitely more endurance based. But if you're totally new you will build a foundation of muscle.

 

If you want to keep training in the gym but want something different that is still 3 days per week, you can wait until I release my Full Body program in early January if you like!

Need 1 on 1 coaching? Send me a direct message to learn more!
rfc
rfc g Rui Costa
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2018
Posted

Sorry, i was talking about your PPL program on the muscle gain section (got confused when exploring the website).

I really like the format, as i only have 3 to 4 days per week to train, but as i said i was afraid of going heavy.

So, i can just stick to a confortable weigth that i can barely do 7 reps in the first two sets? and just decrease the reps in the next sets, maintaining the weight?

That would be cool, as i really need to get my form down.

I think i'll stick with the program i have right now and then take a look at your full body program when it comes out.

 

thanks for the hard work

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: rfc

Sorry, i was talking about your PPL program on the muscle gain section (got confused when exploring the website).

I really like the format, as i only have 3 to 4 days per week to train, but as i said i was afraid of going heavy.

So, i can just stick to a confortable weigth that i can barely do 7 reps in the first two sets? and just decrease the reps in the next sets, maintaining the weight?

That would be cool, as i really need to get my form down.

I think i'll stick with the program i have right now and then take a look at your full body program when it comes out.

 

thanks for the hard work

 

@rfc Oh sorry for some reason I thought you said 12 week home program haha.

 

So no, what you're planning for the reverse pyramid reps on the PPL program isn't the goal. The goal is to increase the weight as you do fewer reps. Your form should be pretty much spot on, but if it's a little off when you are going super heavy, that's to be expected. Just as long as you aren't getting massive bends in your back during squats and deadlifts and your butt isn't coming too far off the bench with bench pressing.

 

If you need to, get a spotter. That might make you feel more secure / safe. But the goal is definitely to lift heavier as you move down in reps. If you've been watching my videos I'm sure your form is pretty good!

 

And if you want some pointers, you can post videos of your form here in the @forums for a critique!

 

Also, I've released the PDF and Excel sheets for the Full Body Program if you want to take a look! https://muscularstrength.com/full-body-evolution

Need 1 on 1 coaching? Send me a direct message to learn more!
luckyvenkat
luckyvenkat g lucky venkat
30 Post(s)
30 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2019
Posted

But you don't have to lift weights to improve your muscles. You can do simple bodyweight exercises at home to build muscle and build strength. ... After two to three weeks of resistance training or strength training, you'll probably notice that your muscles get stronger.

muscular strength
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