Can some one recommend a simple set for a beginner thanks
You have to work until exhaustion (some exercise physiologists call it “failure”) each set. That means you do enough reps at enough weight until you can’t do another repetition of an exercise. This could be as few as 6 and as many as 15 or more repetitions per set. There are 1,000 different youtubers out there who will tell you they have discovered the most efficient way to accomplish failure. What this should tell you is that you need to find what works best for you. I’ve seen gains using heavy weights and doing a 5x5 approach, and I’ve also seen improvements doing Les Mills bodypump workouts, which are an insane 600-800 reps in a 50 minute workout.
As far as what exercises to do, chose as many compound exercises as you can. A compound exercise just means you’re recruiting multiple muscle groups into a movement. Think squats, deadlifts and their variations, military and bench presses, etc. Stay away from isolation exercises like curls for most muscle groups aside from your triceps and calves. To prevent injury and maximize gain make sure you’re using the proper form. Watch lots of YouTube videos.
If you’re going to add lean muscle mass you’re probably going to have to increase your protein. At the very least you need to start tracking your macros. This just means you need to know the ratio of macronutrients; protein, fat and carbs, in your diet. Aim for a protein intake of 1.2 to 1.7 grams per kilo, or .5 to .8 grams per pound of bodyweight.
Lastly, listen to your body. Get enough rest. Know the difference between being sore and injured. And never, ever skip leg day. Welcome to the swoleteriat, comrade.
It’ been my experience that most training injuries are to joints, ligaments and tendons and result from improper form. Increase in lean body mass is a stress reaction to small tears in muscle fibers. While it’s certainly possible to overtrain and cause injury, with proper rest working to muscle exhaustion doesn’t result in injury. I’m definitely not an “expert”, but I was a 4 day a week lifter for ten years.
