For absolute beginners, Starting Strength or Stronglifts is great.
In the book I recommend something similar, but a bit more custom for muscle building. Basically, stick to the big four (deadlifts, squats, bench press and overhead press), throw in some accessory work for lagging bodyparts and problem areas. It'll do wonders.
For more advanced people, same as above, but with more volume and tension training.
I like people to follow this progression when weight training:
Focus on strength first, volume second and tension third. Seems the best recipe for putting on muscle fast.
Correct. It's not that I think the grandfather is unqualified to give advice, his post appears upon a close skimming to be pretty good. I'm just curious what numbers a weight trainee is putting up after a long history of ultra endurance type sports.
I've been able to low bar squat 300# at 175lbs bodyweight and full snatch 130# at approximately 145lbs bodyweight at various times in my life, fyi. Nothing to write home about obviously
I weight 200lbs, I focused on muscle building most of last year. This year was going to be the year I focused on strength.
Deadlift: 500
Bench: 295 (this and OHP are a source of annoyance for me)
Squat: 350 for 5 (low bar). Haven't maxed in squat in a while...mostly been box squating lately.
Box squat (what I actually do most often): 390x2
OHP: 185 (this is a source of annoyance for me)
For absolute beginners, Starting Strength or Stronglifts is great.
In the book I recommend something similar, but a bit more custom for muscle building. Basically, stick to the big four (deadlifts, squats, bench press and overhead press), throw in some accessory work for lagging bodyparts and problem areas. It'll do wonders.
For more advanced people, same as above, but with more volume and tension training.
I like people to follow this progression when weight training:
Focus on strength first, volume second and tension third. Seems the best recipe for putting on muscle fast.