4 ms·
Might as well chime in with the basic back-of-a-napkin strength program -> One movement for: (1) vertical push, (2) vertical pull, (3) horizontal push, (4) hori
by decaffjoe 4y ago
Might as well chime in with the basic back-of-a-napkin strength program -> One movement for: (1) vertical push, (2) vertical pull, (3) horizontal push, (4) horizontal pull, (5) glutes/"back of your legs", (6) quadriceps/"front of your legs".
To beat the dead horse, deadlifts definitely involve pulling but it's primarily a glutes exercise. Adding in dedicated pulls like pullups and rows will give you a lot of bang for your buck.
- userlog4051 4y agoWell, if we're all chiming in: another requirement is a caloric surplus. Beginner gains are a real thing, but at a certain point (say 8-10 weeks) a caloric surplus will be required to continue seeing changes in strength and muscle mass. And that reminds me, the weights also need to get incrementally heavier.
- raspberry1337 4y agoThis programme lacks core! You should have atleast (7) horizontal push (situps) (8) horizontal pull (back extensions)