Thread by @SandeepMall

Lets talk Muscle building/Strength Training for beginners today #gettingfitterwithsandeep

Know your MHR. The best formula is 211 – 0.64* age. MHR is max hear rate beyond which you red-line your heart. Don’t cross that.Don’t pick up your phone. Don’t gossip in between your sets. Don’t let your heart rate fall below 50% MHR ( which means you are taking too much rest).

Weight selection - stick to ‘moderate effort’ in the first 8-12 weeks of training. This is in part to prevent excessive soreness and to ensure proper form. At this stage in a person's training journey, technique practice is the primary goal.

Recommended training split: full body workouts 3 times per week.This allows you to hit the same muscles 3 times per week.This frequency is necessary to maximise the growth stimulus and also enhances technique learning to be exposed to similar movement patterns more frequently

Repeat your workout for four consecutive weeks. 4 weeks works well. It’s a good sweet spot from a physiological standpoint and a mental one too.Your body is stubborn and does not want to change. By keeping your workouts consistent and challenging yourself just a little....

...more week after week, your body's physiology will be forced to change. Higher Reps or more weights? Its about volume. The first condition to be satisfied , to get any output, is muscle fiber rapture. Which happens when you load the muscles to a higher degree than last time.

Now how to define load. Load is basically No of reps X weight. So if you are doing some workout – 3 sets of 10 reps each with 5 kgs then your load is 10*5 + 10*5 + 10*5 = 150. Next time when you do if you do 3 sets of 8 reps with 6 Kgs, you will feel I have increased weight..

..but that’s not effective as your load is less 8*6 + 8*6 + 8*6 = 144. SO to load higher we need to exceed the total of 150.
Grip the bar or DB deep in your palm, close to the heel of the hand.Squeeze as hard as you can to get those individual finger flexors fully firing.

How much rest between sets? First need to know why rest? Its not for muscle recovery. Its to stabilize your cardio vascular system. To bring the heart rate down. Keep your HR between 45- 80% of your MHR.

What to eat pre, post and during workout? Before a workout you need energy, during a workout you need hydration and after workout you need repair. Eat 90 mins before a workout .During workout sip enough water. Post workout take protein rich diet. Your body needs protein to repair

How to breathe - By closing the mouth and breathing entirely through the nose, your muscles will receive approx 20% more oxygen. This will help faster recovery between sets. Means you can lift more and gain more.

To properly breathe during strength training inhale on the eccentric phase and exhale during the concentric phase. Exhale while you're doing the hardest work, and inhale as you're coming back to your starting position.

I don't recommend Cardio mixed up with strength training. Keep them separate. And Warm up with Dynamic stretching and cool down. Rest. Eat enough protein. If you can afford get a trainer. Wrong posture will harm you tremendously.

Heres a set of Strength training and mobility mix which can be done at home covering basic body movements. Keep loading them as you progress. 3-4 sets each exercise 8-15 reps.