Best Beginner Barbell Program - Get Strong Fast
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- čas přidán 13. 07. 2024
- The best novice strength program involves making progress on a few main lifts. You get strong, learn correct technique, build the habit of regular exercise, overcome challenging work sets, and boost confidence quickly, safely, and efficiently. It's simple, hard, and effective.
Best Beginner Barbell Program - Keep It Simple
The best novice programs are simple, hard, and effective. They do the following things: allow the lifter to learn & make progress on the main lifts; are efficient & don't waste time; involve planned progress & PRs
Programs that involve a large number of exercises prevent lifters from learning proper form and progressing rapidly. This ultimately deflates lifters' confidence, leading to reduced compliance and an increased likelihood of stopping the exercise program.
Constant variation, muscle confusion, and other concepts embrace complication over simplicity and effectiveness. They waste time and tend to frustrate lifters.
A simple program involving a few core lifts, such as the squat, press, deadlift, and bench press done for a moderate amount of volume. Increase the stress in a linear fashion.
Because increasing strength produces the most bang for your buck, especially for novices, the best beginner barbell program adds weight each workout, to allow for linear progression.
This early progress encourages lifters, as they lift more weight each workout and see rapid progress and strength gains. It helps bolster their exercise habit.
Best Novice Strength Program - Stress Goldilocks Zone
Many people would like to get stronger, but fail to stress their bodies adequately to elicit strength adaptations.
Others, however, may feel, especially in the early workouts, that they're not doing enough. They want to add things like isolation exercises. Or, they feel like they're not working hard enough because they don't end the workout sweating and out of breath. The best beginner barbell program delivers the appropriate amount of stress.
Depending on the athlete's athletic background and experience, conditioning and other exercises may be added right away, but for most people a few lifts for a few sets provides the best way to get stronger and healthier and transform their bodies and confidence.
With enough time and consistency, the lifter will have to add more exercises, and workouts will get longer. Enjoy the simple, relatively short workouts that comes with beginning a novice.
Beginner Strength Program - First Workout
Depending on your goals and limitations, your first workout may look slightly different than what is outline below.
What we have found, however, is that the best beginner barbell program, done for 3 or 4 days a week provides the most simple and effective strength program for the biggest swath of lifters.
In your first workout, work up to a moderate weight for a set of 5 on the main lifts. This means picking a weight you can do for roughly 3-4 more reps (RPE 7).
Your first workout will look something like the below workout:
Squat 1x5
Press 1x5
Deadlift 1x5
Bench Press 1x5
Performing one set helps prevent or at least reduce soreness. The moderate weight allows longer progress and the improvement of technique. This is an important aspect of the best beginner barbell program.
Novice Barbell Program: Different Frequencies
Lift either 3 or 4 days a week. 3 and 4-day programs look different, with the 3-day plan involving more frequent lower body exercises, whereas the 4-day split option provides higher frequency for the upper body.
A 4-day split nicely allows for conditioning on lower body days and an upper body pull and eventually hypertrophy as the lifter advances.
See the example 3 and 4-day options for the best beginner barbell program.
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0:00 Principles of Good Beginner Strength Program
1:40 Your First Workout
2:09 3-Day Week Program
3:18 4-Day Week Program --------------
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@Abdulla Abdulla
To not get bigger / increase mass is dependent on how much you eat. Weigh yourself daily to ensure your weight stays the same if that's what you want.
Then do the program outlined in the video.
Hi! Love the recommendations here, but I do have a question. I've seen others recommend not training squat and deadlift on the same day due to lower-body exhaustion hampering whichever lift you perform second. What are your thoughts? Is this less of a concern for beginners since they're not lifting super-heavy, maybe?
@@jerod2519 You pretty much hit the nail on the head with novices and the weights they're using. As someone advances, they can still squat and deadlift on same day, but second slot will necessarily need to be heavier. But REALLY this applies to all lifts - meaning, the second lift you perform, you'll have some fatigue. Doesn't mean you don't still perform a second lift.
@@BarbellLogic Thanks! I’m just starting back after a few years of sporadic training, but I’m 44, so trying to be smart about it, ie, avoid injury.
@@jerod2519 Start light, work to build consistency and work on technique. Good luck!
That 4 day setup is 🔥
Bought “Barbell Prescription” and “Starting Strength” books about two years ago and have been loving barbells ever since. The best thing is, when necessary, being able to do something beneficial in 20 or 30 minutes. I teach at a high school and regularly send kids to this channel to learn how to lift. You’re the best online in my opinion.
We're glad those books helps and we have been able to help! Glad it's made a positive impact on your life! Thanks for sharing.
I just do a two day split every week. A day is squat, bench, pendlay row. B day is deadlift, overhead press, chin-ups.
Sounds like a great program!
I do the same. I'm old now, so I don't do well trying to squat and deadlift on the same day, especially when trying to do both heavy. How many days a week are you lifting, two or three?
@@GF-qb3uo OP said two.
@@MikeDunn Noted. I was not sure if it was A/B just two days a week, A/B workout executed more frequently.
Dude! WHY HAVE I BEEN OVERCOMPLICATING STRENGTH TRAINING FOR SO LONG?! Thank you for this content! Seriously I can’t wait to try this approach.
WE DON'T KNOW! Haha, complication is appealing because it gives the appearance of effectiveness or secret knowledge.
Gainz are also made why because no one has a big chest with a 60kg bench
Thank you for this
Great programme great advice💪
Thank you for being so clear on the sets/reps and workouts! Excited to start this journey!
Thanks! We're excited for you - keep us updated!
Always great informative videos. A perfect description of how to get started on a LP
Thanks for watching & the kind comment!
Great video just in time for the new year!
Love your name, BTW - thanks!
@@BarbellLogic haha thanks!
Yeah, what you said Dennis Nowland. At 75, my tendons and ligaments also call the shots, but the iron pile is King, and I return every couple days to pay homage. Stay vertical, Partner.
Thanks for watching & commenting!
Just 👌
Thank you for this video! I'm currently doing starting strength and making progress, but I wanted to switch up the schedule to four workouts a week and only squatting twice… This is exactly what I was looking for.
Excellent!
Day 1- overhead press 3*5 , chin ups 2*10 , squats 3*5
Day 2- bench 3*5 , curls 2*10 ,1*5 deadlift, dips 2*6/8
Day 3- repeat day 1
If dips are not weight do more reps
Do weighted chin ups If you can
O.O i didnt realize stength training could be so simple.....
I'm currently utilizing a five by five. But really wanna give this a try. If only to save time, and gain strength at the same time.
We wish you well.
3x5 will let the weight go up longer (plus, if you can get stronger and add muscle with 3x5, why do 5x5 - at least for now)
@@BarbellLogic Thanks brotha, solid channel for sure. I'm subbed in, can't wait for what comes next!
First of all, I just found your channel about a week ago and already learned so much. Thanks you for the amazing and clear content!
I've been training on an hypertrophy style program for a few years now and would like to try out a strength building phase. I definitely agree on the big lifts but feel like that little extra is missing
I was thinking to program like so:
Day A: Squat, bench, pull-up 5x5 each
Day B: Deadlift, press, dip 5x5 each
What are your thoughts be on this?
This would work, though you might reduce the volume on deadlift a bit (maybe to 3x5 or 4x5). How frequently would you do this per week, as this matters as well. It's also hard to make recommendations without seeing what you're doing now.
That being said, you're right that something is missing from the program we recommend here. It's for beginners. As lifters progress, they need more stress, and less of that comes from the main 4 lifts, so you need variations of the main lifts as well as accessories (like dips & that more traditional hypertrophy work - biceps, triceps, delts, etc.).
@@BarbellLogic I was thinking of training every other day (day A, rest, day B, rest, repeat).
I was doubting about 3x5 or 5x5 but I think a mix would work fine too, doing 5x5 on the first lift and 3x5 on the others.
For a total beginner this workout rocks, wish I started off with this instead of what I was doing back than :D.
Thank you for taking your time to come back to me so quickly, appreciate it!
@@yasminevrancx9173 No problem. Sounds like an appropriate plan. What often happens is, eventually, progress will stall and then it gets harder to continue progress (have to make MED changes to a more advanced program).
What do you think about my 3 days/wk program?
A:
Squats
Overhead Press
Chin ups
B:
Deadlifts
Bench press
Ez bar Bicep curls (to work forearms and other muscles)
Sounds good.
❤️❤️
Thanks for watching & commenting!
Beginner here. So as I understand it each day you add 5, and you continue adding five into week 2 and keep adding five going into week 3? Curious when do you stop adding five pounds, and lighten the load for a bit. This video was definitely as simple as you can make it and I loved it. Thanks!
At some point, you won't be able to add 5 pounds (so there's no set time). This will likely last for a couple months.
From there, you'd change things up to an intensity stress & volume stress.
Here's a good series on programming.
czcams.com/play/PLChXhFLitoHP5nHYmt-ulkhzMEYCPMTK5.html
Look first time to your channel. So cool man. So, at home I have 35s and 40s lbs Dbell. And a bench with a total weight of 210lbs. Weights like 35's 25's ect total of 210. So how would u have me start to get back to lifting. Don't have money for gym membership. So home workout will do for now. Thankb brother.
Can bench & overhead press (might have to clean over head). Can deadlift. Might do a Zercher squat or clean the bar & do front squats.
Still, do the basics of
3x5 squat
3x5 Press or bench press
1x5 deadlift
You'll have to prioritize what equipment you get (maybe a squat stand and more weight).
Is sled work good for beginners? It’s super easy to learn, you don’t need to worry much about form, and it hits your cardio pretty hard too on top of strength. I’m getting a lot out of it for work capacity, but my deadlift is 410.
Yes, if you already have a base of conditioning, it's a GREAT choice for conditioning.
We'd probably say that if you are completely unconditioned, it's worth getting used to the workout routine before you add sled work.
The best beginner program is not just add weight , the best program works your whole body woth more then the main compound lifrs
You don't get bug arms as a beginner without training arms and don't get massive hamstring woth just squats
We wish you luck
Matt, what warm you recommend on this 3 day workout plan? Stretching, some light weight sets, etc.
Warm up: can generally simply do lighter weights to warm up
Warm up video: czcams.com/video/ye11IGhcS5A/video.html
That being said, if you're a bit older or your gym environment is a bit colder, a short general warm up where you use a rower or bike or something for 5-10 minutes is fine.
For stretching, typically do that after the workout.
Lastly, there may be some exercises you do as like a prehab if there's a specific muscle or muscles that bother you. For example, banded face pulls to help warm up your shoulders.
What do you think of Monday 3x4, Thursday 3x5 -- Monday 3x6, Thursday +2.5 kg 3x4 for the press/bench press
That works and follows the principles.
Could probably simply stick to 3x5 and go up BUT if you're increasing the stress, you're increasing the stress, so this works.
Greetings from Florence, Italy. I would like to ask, in general and without any kind of limitation, for a young novice man is it better the 3-day program or the 4-day program?
3-day, as later on your can move to a 4-day as another card to play when you need to modify programming to continue progress.
Is the first full body workout the 1x5 ,a way to figure out the weights used for the used for begining routine?
Yep, plus to avoid or at least reduce soreness.
Thanks for this; am going to look at implementing the 4-day split. Just a question - what is the thinking behind having Press before Bench?
From experience, pressing first seems to have less negative effects on bench 2nd than vice versa.
Eventually, though, you'll have one workout with press first then bench & one with bench first then press (same for squat & deadlift).
@@BarbellLogic Thanks for continuing to engage with comments, really appreciate it!
No problem!@@herr_k69
Could you please recommend a barbell? I have been considering the Rogue Ohio Power Bar, the Ohio Bar, & the B&R Bar. Do you think the aggressiveness of the knurl of the Rogue Ohio Power Bar is too much for beginners/intermediates?
That's partly a preference thing. Some people love the more aggressive knurling.
Those bars all sound solid. Don't use the Ohio Power Bar for pulls, though (rows, cleans, deadlift).
What's the next step/program example after this? Or can we add in any functional movement patterns or super sets with dumbbells to mix it up? Thanks for the videos!
Kinda depends on you, your goals, etc.
Yes, can definitely add those in (though we'd say, do the program without them to start...THEN add them in).
@@BarbellLogic sounds good! I get bored easily doing the same thing every week lol I'm mostly lifting to help build and maintain strength for hiking and to get stronger overall, so I don't usually do really heavy weights and am more of a beginner with power lifts.
@@eatingRD1 No problem! The most important thing of all is consistency, so if you need a bit more variety to stay consistent, that's more important than trying to do a program you won't follow.
Hi Matt. 64 years old just started back at the gym. I like the theory you have outlined but I don't see anyway I can add 5lb to every exercise everytime I train. May be I should just stick to cycling?
So, this only lasts for awhile, but the point is, you don't need advanced programming as a beginner.
In terms of cycling, why don't you do both. Maybe, for awhile, lift twice a week
Squat 3x5
Press 3x5 (workout 1)
Bench 3x5 (workout 2)
Deadlift 1x5
(optional) chin-ups 3xAMRAP
Cycle on other days - you can do both
There's some other options, though - no reason you can't do both.
Sir, I am buying some equipments. Dumbbells and barbell. Need some advice.
Should I buy gloves for weight lifting ?
What will be the ideal length of the barbell for a all purpose strength training ? 5ft or 6ft or 7ft ? I will mostly do compound exercises with this barbell
Gloves: no, will need some chalk, though
Barbell: bushing, 20kg or 45lbs, ~7feet; Rogue or Rep are good; something like Rogue 2.0, B&R bar, Ohio bar
Adjustable dumbbells save money and space
Hi Matt I'm 66 got shoulder problems (nerve damage and muscle rupture) bench is weak and o/h press is not possible. Also I've almost no outward rotation on left side. My squat (high bar only) and deadlift are fine. Question should I continue with BP and O/H press or resort to hammer strength machines where I have no problem ? Many thanks excelelnt video, p.s. I've been following an Andy Baker programme for the last 12 weeks but usually substituted BP and O/H press as mentioned. Regards from England.
I don’t think you’ll get an answer without joining some online coaching deal…$$
Kind of hard to answer, but best we can...
Doing the hammer strength machine is better than nothing, and don't want to keep pressing & benching if it's painful (especially if the pain gets worse).
Have you tried close grip bench press? Have you tried benching with a football bar? These may help.
@@BarbellLogic many thanks, there’s no pain just no strength in the first 20% of movement after that it’s ok. 6” off chest or o/h press from eye height is fine but nothing with bar close to the body if that makes sense. Maybe pin pressing ? but then I’m training through a reduced ROM. Thanks for your time. 👍
Yes, you could try pin press, pin bench press, spoto bench press, block bench press, etc.
You might try those variants, however (close grip bench press or close grip with football bar).
These variations reduce the stress on the shoudlers & pecs and bring some of that stress to the triceps/elbows. Might work.
@@BarbellLogic ok thank you very much I’ll give that a go.
Hi I’m new to lifting can you recommend a good training split . What muscle groups should I group together? What lifts should I group together? If you have any advice I’d appreciate it thank you .
Squat, press, deadlift, bench press + upper body pull (chin-ups, latt pull down, row)
Depending on your schedule and goals, either total body lift probably 3 days a week
Squat
Press or Bench Press
Deadlift
(eventually) upper body pull
OR
divide into upper and lower
Press
Bench Press
Upper Body Pull
Squat
Deadlift
(eventually) conditioning
Do this FIRST, before you start adding more advanced hypertrophy work that target individual muscles (e.g. biceps curl or triceps work).
@@BarbellLogic thank you for the advice and the quick response .. I’m going to the gym before work in the morning I have about 90 mins of workout time available and I’m shooting for 5 days a week .. so just to be clear if I wanted to split it into upper body and lover body I can do over head press, bench press and pull downs or chin ups on the upper body day and squats and deadlifts for the lower body days . And then eventually I can work in biceps and triceps
@@BrooklynBrickie yes
@@BarbellLogic thank you
On the 4-day split, how would you add the row and chins? Chins on lower and rows on upper?
Triceps and biceps good to do on upper? Thanks in advance
Would add chins & rows on upper (either pick one and rotate between them every few weeks OR do one one day and one the other).
Yes - could add triceps & biceps on upper, either in a circuit, superset, or just normal.
@@BarbellLogictriceps as in dips or LTEs and French presses/ pressdowns? Sets reps?
Sure
3x5
3x8-15 for the hypertrophy stuff@
When de upper lifts get heavy, would you do a lighter upper lift with the heavy or should you start transforming to Texas Method?
Transforming to an HLM or Texas Method@
no barbell rows to balance/compensate the bench press?
Added later. For a true beginner, isometric work from deadlift is enough, though is someone has more experience, a row or chin-up variation may be added early or right away.
Will this program work for fat loss while on a caloric deficit? Thanx
Yes
Hi can you lose weight on this program thanks for your time and help
Yes, weight loss is primarily a function of nutrition, so you can lose weight on any program. If you're losing weight on this program, this program will last less long, but if weight loss if important to you then that is fine.
Great Matt thank you for your time and help 🏋️
Can I do this with 3x3? Also what about vertical rows and horizontal rows to balance the back? Thanks
Sure.
Also, yes, you can add those in. Initially, the isometric work from the deadlift will be enough for a beginner, but yes, add them in immediately or soon.
@@BarbellLogic how would you suggest warming up for 3 x 5 or especially 3 x 3 and my 3 x 3 should actually be what I could lift five or six times correct so that way I am progressing line and not over training?
@@Natano-v4p czcams.com/video/ye11IGhcS5A/video.htmlsi=jV6UQ4SF0NnyxJqk
using more reps is for endurance right?
Once you get past 15, yes, that's more for endurance
What’s the rest time in between each set?
Depends, but 2-5 minutes (you can start with less time when the weights are lighter).
Why deadlifts are only 1x5 ? Could I do it 3x5 as well ? 2:41
You can, but if you can keep getting stronger with 1x5, why would you want to do 3x5?
Nice video but I miss the references to Starting Strength
Rip got too Trumpy.
We're no longer affiliated, but thanks for watching & commenting!
@@BarbellLogic Have you ever thought of adding mental work? A bit of meditation helps recovery and general quality of life, and would further differentiate you.
@@AO-rb9yh Would not be our area of expertise, but we're not necessarily opposed. Just not the thing we focus on.
@@BarbellLogic Expetise has little to do with it. Part of the issue w eg racism is people look at strangers and decide they “know” what’s up, instead of remaining open-minded and curious. You’re in the quality of life field so just think on it.
I go with 2 days and i divided push movements vs pull
Sounds like a good plan
can we do cardio on other days? what is the limit to that?
I mean, you can do anything you want.
There is a limit to the stress you can put on your body. The goal is adaptation. What are your goals? What is your priority?
@@BarbellLogichi thanks for replying. The goal is primarily strength training with a little bit of cardio for heart health.
Today was my second day at the gym to keep it simple I just started with your program.
First day with empty barbell and today I just added 5 kg for squat and press and 20 kg for deadlift
But the gym trainer is extremely unhappy and a little bit hostile and is recommending air squat 4 x 25 for a month.
You can definitely do cardio on other days, just watch your recovery. Start off light and easy. You might do some steady state easy stuff - maybe start with 10 minutes. Intervals will help too here. @@FaisalKhan-iw6tw
115lbs for a set of 5 is a pretty good press for your first day lol
HOW MANY MINUTES OF REST BETWEEN SETS DO YOU RECOMEND? THANKS!
Depends, but generally 2-5 minutes. You can rest less time if it's less heavy and for upper body than lower body lifts.
Is this program suitable for women to do?
yes
Thanks for your reply. One more question. Are those 4 mentioned exercises complete work out or can add other exercises to the program? I mean is it necessary to add more or is this really enough
I am in my 40’s
It's enough to start - eventually you'll need more (and if you want to start with more, that's okay).
Typically recommend either 3x full body workouts a week or 2x upper & 2x lower
Full body
3x5 squat
3x5 press OR bench press
1x5 deadlift
Upper
3x5 Press
3x5 Bench Press
(optional) 3xAMRAP or 3x8-12 upper body pull (lat pull down, chin-ups, rows)
@@marinakn2474
Is two day not enough?
For what? It's all about your goals, where you are, how much time you have, and your preferences.
2 days is SO MUCH BETTER than no days.
IF you want to lift 2 days a week, that's awesome.
@@BarbellLogic I want to build strength and I don't care to bulk up. But I guess my question is if I can get just as strong working 2 day as working 3 day or 4 day split can I get same strength? If my goal is the same? For example if I lift a weight of 45lbs once a day 4 days a week or if i lift 45 lbs twice a day for 2 days a week. Will i progress just as fast or is one better than the other? Yes the bar is very low because im complete beginner and never done weights in my life.
3-day whole body workouts or 4-day upper-lower split will likely allow you to progress further than the 2-day version, but you can get a large percentage of the results with 2 days.@@Jules-740
@@BarbellLogic Thank you so much! 🫡
Great video but rediculous suggestion for starting weight. Best advice is to listen to what your body says 24 hours after a workout to work out what weight to use.
Where'd we recommend a starting weight?
Don't try and get too strong too soon, you'll end up, damaging your tendons and ligaments. Your muscles will grow, very strong, very quick, but your tendons and ligaments take time. Take that from a 70-year-old who has been in and out of the iron game since he was 16. What are you saying sounds okay, but how many lifters do you know that without being on gear or gaining body weight have not reached their potential within a few years? I will tell you, bugger all. Also, show me a weightlifter that's never been injured. A lot more of them than people that let us say go swimming. So, steady away and enjoy your lifting without hurting yourself. And another thing no size fits all, once you know your fundamentals listen to your body, it is your best coach. It will tell you when you've had enough, it's not that scientific. Let's face it, when it's cold outside, you don't need someone to tell you when you should and should not put an overcoat on to keep warm.
What is too soon?
I know this is old but I agree. I’ve heard this method a lot. First time I heard about this was from Martins Licis a strongman competitor who recommended strengthening your ligaments and tendons with a simple bodybuilding program. By doing higher reps and slowing down on the eccentric. He even said to do it for about two years. Guy was trained by Odd Haugen, I wonder if you can do this with calisthenics instead and KB and Club Swings. Also strengthening the grip too. eventually though barbell stuff will have its merit. Its always best to fall in love with the process
Completely agree. Thank you for the reminder!
you are still Beginner
where are chin ups and izolation for arms?
Chin ups - added early or immediately depending on goals & background of lifter
Izolation for arms - later, as not needed for beginner
@@BarbellLogic l se this many times guys who deadlift 500 lbs and bench 400 lbs but still have small arms
izolations are needed for man
MAN NEED TO HAVE BIG ARMS man need to train arms hard to failure
@@MEAT-BASED-VEGAN We agree, we'd just say...eventually. Add the arm isolation stuff when it's needed, which isn't right away. We love all that stuff, though.
@@MEAT-BASED-VEGAN If you watch a dude deadlift 500lbs you feel free to point out his small arms. Lol.
@@jonathand9682 you noob arms are the worst indicator of deadlift they are just tripod levers and even women deadlift 500 pounds you noob it is not good number for man
oh wait, you do nothing but talk. Brilliant. you conned a bunch of people to watch you talk and do, nothing.
two minutes into a four minute video and you've done nothing but talk.
Matt, have you done a CT scan to get your coronary artery calcium (CAC) score? If so, what was the score? It's a good test that could be a wake up call. Hope all is well.
He's lost a bunch of weight and does track lots of metrics.
this to me is not ok. if this should be advice, than is bed. its simpl but you mad it complicated to max. do this way. 1st. runn slow 2km. 10-15 min. than worm up properly old fashion worm up 10 min. mybe 15 if yo uare smart. than you do for example. let say bench press. you do empty barr 20 rept. min. perfect tehcnik. than you well bar is 20kg itc side 10kg. so 40 kg. you do 10reps. than you put on 20. so it is 60kg. you do gain 10 reps. 4 serie you put 20 kg itch side so it is 80kg. you do 7 reps. and a again 80kg for 5 reps. this is how you should train, as not sombody who wants to be record holder. only be strong. and you do this way with diferent weight of corse all exercises squod. i do for standing press. i take 25kg bars. i push ower had , front and behinde had 20x. than i take 30 do same than go for barr. 20 kg i put on itch side 10 kg. so it is 40 i do 10 reps. than i go to 50 kg same 10 reps. than 60kg 5 reps. this is basicly how i train. simpl, safe, no straps, no belt. i do deth lift, liek that. barr 20x. 20kg. than 40kg 10 reps. than 60kg reps. than 80 kg 10 reps, than 100kg 10 reps. perfect form no straps no nothing. no cheating. normal grip. myne if i feel good i g oto 120kg for 5 reps 2 times. if i like it. not always. i do chinn ups, row. i hawe storng back. i can do a lot. than i go for some curles mybe for forarm, or what i feel lite to do. hamstering sometimes. i do this 3 x a week. noraml eat. what kids eat. what wife does. i takeo nly some witmains and mybe if i go fast up hill walk with back pack 20 kg i drink soem electorlite. i eat normal food. now prtoein pouder, no nothing. i drink black coffe.. no pree workuot. this is how you train, if you want to be healthy, strong, fit, athletic.