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Exercise Prescription on the Net
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 Post subject: Starting alone
PostPosted: Sun Mar 04, 2007 1:13 pm 
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Joined: Sun Mar 04, 2007 1:08 pm
Posts: 1
I want to follow the basic workout program you suggest in your site, but I have no idea of how much weigh I should start with and how gradually increase it. 32, 1,72, 60. No experience at all.


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 Post subject:
PostPosted: Sun Mar 04, 2007 2:42 pm 
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In Memoriam: TimD
In Memoriam: TimD
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Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
here is what I would suggest, and Coach Jvorek suggests before doing any of his programs. Write down the eercises that will be used for the duration. Take a 2-6 week period before seriously starting out, and don't think of it as a work out, but rather as practice. Every day or so, do 1 set of each exercise, with light weight, and learn the movements. Weight is of no concern right now. After the first week, you should have the movement patterns down pretty well, and can raise the weight slightly for all eercises, but still concentrating on learning, and every other day do about two sets of each in the 10-15 range, still not worrying about weight at the moment, still learning. Somewhere between weeks 3 and 6 you should have a good idea of where to start weight wise. The normal starting point is to work between a weight you can get at least 8 reps and no more than 12 reps,Just increase the reps until you can get 1-2 sets of 12, pt on some weight the next session and try to get 8 reps, then 9, and so on until you can get 12 again, increase weight and repeat.
Tim


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 Post subject:
PostPosted: Tue Mar 06, 2007 11:08 am 
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Joined: Wed Dec 21, 2005 4:55 pm
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Location: Illinois
I agree with Tim about starting off learing the moves first. I always give my clients just enough weight to give them the "proper" feel of the movement. The amounts always come later after you coordinate your muscles to work in unison with each other. Again as Tim stated, dont worry about the heavy weights, keep your rep range moderatly high. 8-12 or even 10-15 range.

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