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  • beginner workout suggestions?

    Alright, after losing 30 pounds (mostly muscle) on my previous diet (before I found MDA) I'm now looking to gain some lean body mass and I need a good workout routine that focuses on upper and lower body (but I'm mostly concerned right now with my upper body strength).

    I have a set of 1-50 pound dumbbells and a perfect pull bar.

    what kind of workout would you recommend for someone starting out again?
    Age: 18
    Height: 6' 1.5"
    Weight: 135 lb
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  • #2
    I am really new to the fitness aspect of being Primal but Al Kavadlo has a great body weight workout on his blog that I am doing, also there is the free fitness book from Mark, and also simple fit. I personally am starting out with body weight exercise's and once I can do say 20 pull ups and 50 or more push ups I figure I can take a closer look and change things but I think body weight is the best place to start. But like I said I am new to the fitness part of this so I could be completely wrong.
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    *Please ignore my horrible typing and grammar I am usually typing it all on my very uncooperative phone*

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    • #3
      definetely check out al's site, hes the man. alkavadlo.com
      but as for a workout routine goes have you checked out primal blueprint fitness? it covers 5 basic movements pushups pullups squats overhead press and plank. it has progressions to get upto and beyond each movement if your not even there.. hope this helps
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      • #4
        Originally posted by Fern View Post
        I am really new to the fitness aspect of being Primal but Al Kavadlo has a great body weight workout on his blog that I am doing, also there is the free fitness book from Mark, and also simple fit. I personally am starting out with body weight exercise's and once I can do say 20 pull ups and 50 or more push ups I figure I can take a closer look and change things but I think body weight is the best place to start. But like I said I am new to the fitness part of this so I could be completely wrong.
        Originally posted by jon tall tree View Post
        definetely check out al's site, hes the man. alkavadlo.com
        but as for a workout routine goes have you checked out primal blueprint fitness? it covers 5 basic movements pushups pullups squats overhead press and plank. it has progressions to get upto and beyond each movement if your not even there.. hope this helps
        thanks, I'll definitely check out his website.

        Originally posted by SpecOps
        I strongly recommend that you establish a solid baseline by strictly following Mark's Primal Blueprint E Fitness to include the self assessment for at least 30-60 days before you pile on too many other variations. You are young and have a full life ahead to personalize your workouts and goals. The worst thing you can do is take "too much" advice from good intended people. You will have to control your personal urges to do more to fast.... slow down and build your base for life... remember it is a lifetime not an event!!! Best wishes.... please keep us posted of your progress.
        Thank you for your positive post... I now have a lot of information to look over as well as a number of options to consider; enough information to get me started in the right direction I hope
        Age: 18
        Height: 6' 1.5"
        Weight: 135 lb
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        • #5
          if its upper body strength you want i would start with all the basic movements, bench press, shoulder press, lat pull downs, bent over rows, barbell curls and dips. If you dont go to a gym or dont have the equipment you can do push-ups and pull-ups. You can get really good workouts without weights you just have to learn how to use whats in front of you. Take a look on youtube for ghetto workouts
          Hey why not visit my blog at http://www.weightlossdonkey.com

          'Read How I Lost 14 Pounds In 14 Days!'

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          • #6
            Firstly, losing 30 pounds when you are 135 pounds at 6'2" - I admit I am not too familiar with imperial weights, but this looks like you have gone maybe a bit further than you should have. What is your BF percentage?

            Secondly - bodyweight stuff is great, and Al's stuff rocks. Certainly a point where to start. However, to building mass I believe there is one thing, and one thing only: powerlifting, and in particular squatting. I would think if you had access to a proper gym with a squat rack you could benefit following a full 5x5 routine, either Rippetoe's, or Mehdi's stronglifts. You are probably young enough to dive straight into it (with an empty bar though!).

            And keep in mind: if you really build muscle, you will also gain fat (Rip says at best 60/40). Looking at your vitals this does not sound too much of a problem to me, and you can work on getting rid of it later. If you are (low-cal) dieting whilst lifting you are making your life more difficult than you have to.
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            • #7
              Originally posted by daveyace View Post
              if its upper body strength you want i would start with all the basic movements, bench press, shoulder press, lat pull downs, bent over rows, barbell curls and dips. If you dont go to a gym or dont have the equipment you can do push-ups and pull-ups. You can get really good workouts without weights you just have to learn how to use whats in front of you. Take a look on youtube for ghetto workouts
              Thanks for the suggestions, I've been scouring the net for some place to start...currently I'm working on following the hundred push-ups program with Mark's workout suggestions on the post about gaining weight and building muscles (substitution push-ups for pull-ups and modifying the squats and dead-lifts for dumbbells)

              Originally posted by Thor Falk View Post
              Firstly, losing 30 pounds when you are 135 pounds at 6'2" - I admit I am not too familiar with imperial weights, but this looks like you have gone maybe a bit further than you should have. What is your BF percentage?

              Secondly - bodyweight stuff is great, and Al's stuff rocks. Certainly a point where to start. However, to building mass I believe there is one thing, and one thing only: powerlifting, and in particular squatting. I would think if you had access to a proper gym with a squat rack you could benefit following a full 5x5 routine, either Rippetoe's, or Mehdi's stronglifts. You are probably young enough to dive straight into it (with an empty bar though!).

              And keep in mind: if you really build muscle, you will also gain fat (Rip says at best 60/40). Looking at your vitals this does not sound too much of a problem to me, and you can work on getting rid of it later. If you are (low-cal) dieting whilst lifting you are making your life more difficult than you have to.
              Yes, dropping 30 pounds was a big step back in my progress towards fitness, but I'm trying to move forward with as much information and knowledge possible to get back and beyond what I've lost.

              Unfortunately without transportation and the funds to spend on a gym membership I cannot gain access to more than I have currently...


              is there any kind of "powerlifting" workout that I can perform without sacrificing results?
              Age: 18
              Height: 6' 1.5"
              Weight: 135 lb
              My Journal

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              • #8
                If you're just getting started I'd stick with body weight exercises, but if you're longing to do squats under some weight and can't afford a gym, Home Depot sells 60lb bags of sand for $4 each. Heave one or two on your shoulders and get squatting. You can use them as is, or get a cheap duffel bag from a thrift store, line it with a trash bag and fill it up. That's what I did.

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                • #9
                  you are seriously tiny. you need mass. don't worry about lean mass, just eat more and pick up stuff that is heavy. seriously, a little fat is way better than super underweight.

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                  • #10
                    Originally posted by Melody View Post
                    you are seriously tiny. you need mass. don't worry about lean mass, just eat more and pick up stuff that is heavy. seriously, a little fat is way better than super underweight.
                    I'd second that. Id also second the sandbag thing - look at coach palfrey stuff. And drink milk! Loads of it!
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                    • #11
                      Originally posted by salmonofdoubt View Post
                      If you're just getting started I'd stick with body weight exercises, but if you're longing to do squats under some weight and can't afford a gym, Home Depot sells 60lb bags of sand for $4 each. Heave one or two on your shoulders and get squatting. You can use them as is, or get a cheap duffel bag from a thrift store, line it with a trash bag and fill it up. That's what I did.
                      That's an awesome idea, thanks... Do you have any other "MacGyver" workout equipment ideas or know of a website where I can find them.

                      Originally posted by Thor Falk View Post
                      I'd second that. Id also second the sandbag thing - look at coach palfrey stuff. And drink milk! Loads of it!
                      Who is coach palfrey? and why milk?

                      Originally posted by Melody View Post
                      you are seriously tiny. you need mass. don't worry about lean mass, just eat more and pick up stuff that is heavy. seriously, a little fat is way better than super underweight.
                      Thanks but I'm not looking to gain mass, I'm looking to gain full body strength, and lots of it, doing it the primal way...besides I already know I need to "lift heavy things" that's why I asked for workout ideas centered around dumbbells, body weight and the pull-up bar.

                      I Need Ideas...
                      Age: 18
                      Height: 6' 1.5"
                      Weight: 135 lb
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                      • #12
                        you're not going to get stronger without adding some mass to your body. primal men were big and strong, not skinny. and since your bodyweight is only 20 lbs more than mine (a thin 5'4" woman) bodyweight exercise won't get you very far. make some sandbags, weighted balls, a dip bar. check out hobogym.com and shovelglove.com for some low cost at home equipment you can easily make.

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                        • #13
                          Originally posted by Melody View Post
                          you're not going to get stronger without adding some mass to your body. primal men were big and strong, not skinny. and since your bodyweight is only 20 lbs more than mine (a thin 5'4" woman) bodyweight exercise won't get you very far. make some sandbags, weighted balls, a dip bar. check out hobogym.com and shovelglove.com for some low cost at home equipment you can easily make.
                          I'm glad you aren't my trainer.

                          Night-Raven... you can and will get stronger without gaining mass. The body will find every way it can to get stronger before it increases muscle mass because increased muscle mass requires more food to feed it.

                          The formula is simple. Stress your muscles to failure. Rest. Allow your body to adapt then stress again.

                          I was frustrated because I was getting stronger... (that is a good thing)... but I wasn't getting bigger. (That was an ego thing). I saw a report that said it can take up to 2 years before the body adds to muscle mass to add to strength.

                          I got stronger every week but I can say it took at least 18 months before I saw increased measurements in my body parts.

                          Building muscle mass is a marathon... not a sprint.

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                          • #14
                            i guess "strong" is relative.

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                            • #15
                              Originally posted by Melody View Post
                              i guess "strong" is relative.
                              "Strong" is very relative. The body will adapt synaptics to improve strength in a particular motion to avoid building muscle mass. Increased muscle mass means the body has to find more food to feed the mass. The body is designed to get stronger every way it can without increasing muscle mass.

                              Primal men weren't big and strong... they were lean and very strong.

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