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04-23-2023 , 05:34 PM
Quote:
Originally Posted by TomHimself
Whats the consensus best home routine for a beginner with some dumbbells/kettlebells?

female with weight loss as a priority
Not qualified to answer this one but as nobody else has. I (male, at that time obese and weak) starting doing the following in my office during corona

Legs
Dumbbell deadlifts (later got a barbell)
Suitcase squats
Arms/core
Bent-over dumbbell rows
Push-ups (starting with incline ones against the table as I was too weak to do a single one
Planks
Most of the above do multiple muscles at the same time

I now also do bicep curls
And I do swipes and crunches for abs

When you can do your set number of reps relatively easily (I started saying 10 then went to 5) increase the weight by one increment.

I don't know if the above is great but I have managed to stick at this for nearly 3 years now, so there's that. Making time is still the difficult thing though.

Pretty close now to having my regular weight on the barbell for the deadlift and bent over row as my actual bodyweight I.e. I weigh 92 kg (was 107 kg but low-carb fixed most of that rather than lifting) and deadlift 84kg - which is further than I expected to get.

I got the initial plan together using this article
https://www.nerdfitness.com/blog/how...rkout-routine/

Last edited by LektorAJ; 04-23-2023 at 05:45 PM.
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06-24-2023 , 01:58 PM
What’s a good deload protocol for beginners? Do I deload a single lift or take a week off all the lifts?
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07-14-2023 , 11:51 AM
In search of keto friendly chem free water additive with electrolite focus and hydration maximization. Ty
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07-14-2023 , 05:36 PM
Quote:
Originally Posted by Bob148
In search of keto friendly chem free water additive with electrolite focus and hydration maximization. Ty
https://www.corenutritionals.com/products/core-hydrate


These have been a 10/10. I use them after my runs, during hot leg days and most importantly before bed after drinking.
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07-15-2023 , 11:44 PM
I'm not sure if there is an injury thread but I'll ask here.

I coach HS girls basketball and I had a girl injure her knee around February 10. After the game a woman who is an EMT looked at her and said all the major ligaments were intact. The next day her mother took her to a chiropractor who said the same thing. In the next few weeks, two doctors said the same thing and gave her the green light to resume all activities with no restrictions. Someone did recommend an MRI. She has an MRI in May. Torn ACL. She started PT in preparation for the surgery and continued to play basketball. She had asked her therapist if she'd be able to play basketball this winter. Her therapist said not to write anything in stone but she was pretty confident she would be able to play. She had surgery on June 12. Her mom will post some videos of her with her PT on SC. From my observation, she almost has a 100% range of motion in the knee. I've also seen her post videos with her daughter moving in like a slight jog or brisk walk.

So here is my question: if she was able to pass all mobility tests with a torn ACL how will they actually know if the ligament is healed if she can pass all the tests they give her?
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07-15-2023 , 11:53 PM
Quote:
These have been a 10/10. I use them after my runs, during hot leg days and most importantly before bed after drinking.
Thanks.
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