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[–] 17699164? ago 

Only squat to parellel. Squatting ass to grass will result in you activating your low back to push up the weight at first, which is injury inducing, especially when your form is sloppy as a beginner.

If you have experience benching, start at a weight that is actually difficult, fuck the programme. The whole point of making you start light is so you have time to practice good form before you get to real weight, but you can't exactly bench "wrong" to an extent you injure yourself like you can with Squats and Deads, so just start benching with a weight that makes you struggle on every 5th rep.

Barbell rows are tricky and I still don't fully understand them to be honest. All I know is that if you're taller, you will have more of an incline, you can't avoid it.

The weight of the bar resting on your upper back/spine WILL hurt the first few times, especially if you have terrible posture and a rounded back. You'll get used to it and it will correct itself.

Your workout is quick now because you don't have much weight to build up to. Once you're pushing heavy weight, you will spend a lot of time on pyramid warmup sets. I also suggest you do pull-ups/dips(alternating) at the end of every workout as your first accessory, because every man should be able to do multiple pull-ups.

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[–] 17699180? ago 

Only squat to parellel.

please don't ACL injuries are not fun