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So where do most guys like youturn for advice? The muscle mags. And yet many guys seem toavoid working their legs. Big time.Maybe it’s a little more weight on your lunges.9. But useabout 10% lighter weight than your flat bench. Butonly get one! As a beginner,just about anything is going to work. Get the proper form down first. You’re fired up like a George Forman Grill,and ready to become Arnold Junior. But not yet. But 50% of the muscle mags are pureads. Progressive OverloadAt magnetic latching relay every workout, you want to advance in something.7. Note that full body means you do legs, back,chest, etc.If you don’t know where to start, get FullBodyAttack.You’ll thank me for it later.Done properly, weight lifting is the best exercisefor all three goals.Plus, you won’t look like a ninny standing there doing curls foryour full workout while your chicken legs squawk at all the seriouslifters in the gym. And another 15%is either flat out bad advice or advice inappropriate for beginners. Squat All The WayYes, you have to do legs. Lookingfor extra power in your favorite sport? Strength training withweights helps almost every sport. Most guys think the big guys at the gym willlaugh if they do too little weight. It’s much harder tounlearn bad form later than it is to learn proper form to start with. Maybe it’s one extra set ofbent-over rows. Pick Somebody’s Program And Stick To ItThis article is too short togive you specific routines. Pick it, and stick to it for atleast 6 weeks before changing it (probably more like 10 to 12 weeks). Learn the proper form (see thenext point) first. Only Full Body, Compound Exercises ForYour First 3 Months (No Curls!)I know you want to do curls. And another 30% are ads disguised as articles. I don’t care if youare embarrassed because you are bench pressing a broom stick –start out super light. There’s not much muscularadvantage to go past the 80 degree point, but if you stop at a 120 oreven 100 degree bend, you are losing a great opportunity to increasemuscle and strength. Good news for you –benching is a compound movement! But I’m going to suggest doing anincline bench – I typically go for a 35 to 40degree incline. After a couple months orso, you can consider split routines. What the serious lifters reallylaugh at are men who think curls are going to do them much good. Maybe it’s onemore rep on each set of pull-ups. And the sad truth: as a beginner, youwon’t know the difference.For many exercises (like squats), start out with just your ownbodyweight. Go 3x Per Week, Full BodyAs a beginner, you want to do full-body workoutsthree times a week. Holdon.4.5. There are so many good programs out therethat follow these principles. Wanna lose fat while you sleep? The more muscleyou have the more calories your body burns at rest.3. Beginners tend to avoid it because they areafraid of getting hurt or looking silly. Incline Your benchIf I’ve gotten you to skip the curls, the nextmale impulse is to run to the bench press. And then be ready for the most exhausting exerciseof your life, because deadlifts put your metabolism into hyperdrive.Guys think big biceps are the sign of a real man. Deadlift As If Your Life Depended On ItDeadlifts are a power exercise where you lift thebarbell of the floor.What you want to do – exclusively – for the first 3 monthsare compound movements.1.2. all on the same day. They arethe biggest muscles in the body. Wanna look goodin a t-shirt and shorts? Build some curves by adding muscle. This is called progression and you’ll neverprogress if you just keep doing the same weights, reps, and setsevery week.That leaves 5% of goodness. But you need to add this toyour routine right from the start. Skip the magazines and go for aserious book (see below).8. This will work the upper part of your chest a littlebetter and also bring in some shoulders (front deltoids). Plus the single phase meter shunt guys who do squat, most of themonly do half squats – they don’t go down! Despite what your mommay have told you, it’s totally fine to squat past the 90degree bend in your knees. This is important. Everything. Practice Movements With Bodyweight/LightWeights Until You Are Doing Them RightAs a beginner, you might want to hit the weightshard on day 1 to prove yourself and start seeing results. Stop. . Compound movementsare those that involve more than one joint (and thus, recruit morethan one muscle group). And to be sure, done poorly,a deadlift can wreak havoc on your back. I accept cash.6. Ifyou can’t do 15 chin-ups, you have no business doing curls. Don’t Read The Muscle MagsOk.But if you’re just starting out (or if you’vebeen just toying around at the gym and need to get your butt into aserious routine), you need to remember these 9 things. But be careful of youtube – I have done scans ofweight training videos online and most of them are horrible – justbecause they are lifting a lot of weight doesn’t mean they aredoing it right. It’s ok to admit it. Why? You’ll burn more fat, you’ll getstronger, and you’ll build muscle more evenly throughout your body

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