redskinsfan92
Master Don Juan
- Joined
- Jun 18, 2018
- Messages
- 1,870
- Reaction score
- 1,486
- Age
- 31
Too many times I've seen guys go in the gym and just doing curls. Stop it! Compound movements are crucial! You need to be doing squats, deadlifts, bench press, pullups, etc. Curls and such are fine bonuses to a workout, but the strength of your core is key. My oldest brother is nearly 19 years older than me. He has been a consistent weightlifter since his teens. He knows from experience what has worked and what hasn't. I have returned to working out as I did workout with him for almost a year before not working out for almost a year. Now I have returned with him and after a month I already feel results.
One thing he has drilled into me is the importance of compound exercises. His absolute favorite is squats. He said if he can only do one exercise, he'll do that. He has stopped doing bench press because he feels too many older guys hurt their rotator cup doing it. He has replaced it with dips and pushups. Ultimately, there are many programs that work. The key though is consistency, compound movements, food, rest days, and avoiding injury. Another thing he always is don't be afraid to deload 10% if your weights are not going up.
If you are just starting or returning, do not let your ego decide the weight. Start light. No one in the gym cares. Squat with an empty bar at first if that is where you need to start. No shame.
One thing he has drilled into me is the importance of compound exercises. His absolute favorite is squats. He said if he can only do one exercise, he'll do that. He has stopped doing bench press because he feels too many older guys hurt their rotator cup doing it. He has replaced it with dips and pushups. Ultimately, there are many programs that work. The key though is consistency, compound movements, food, rest days, and avoiding injury. Another thing he always is don't be afraid to deload 10% if your weights are not going up.
If you are just starting or returning, do not let your ego decide the weight. Start light. No one in the gym cares. Squat with an empty bar at first if that is where you need to start. No shame.