About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question Hello, I am 28, male, and have just begun to weightlift regularly at the local gym. I have a few questions:
Hi,
I am a hardgainer beginning to weightlift regularly for the first time.
1. Ive heard that compound lifts are better for hardgainers versus isolation exercises. Is this true? What do you recommend in creating a routine?
2. I have poor core strength/flexibility and slight muscle imbalance. Ive heard that a 2-4 week prep phase consisting of stretches and light lifts to target weak areas may be recommendable. Is this true? Or can I just correct these areas simply by regular weightlifting? What is your observation/recommendation?
3. When I do rows for the back, I dont feel any burn in the back muscles. I concentrate in bringing the back muscles in to the row. If anything, my arms feel weaker. What is your observation on this?
4. When I bench press, I dont feel any burn in may pecs. My arms tremble when I press. Are my arms just weaker? What is your observation/recommendation?
Thanks
Jesse
Answer Jesse - Some answers for you.
1. Compound lifts are better for mass gaining period. This is fairly universal and doesn't apply just to a certain type (e.g., so-called "hard gainers").
2. I'm not sure what you mean by "poor core strength with slight muscle imbalance" or how you've been "diagnosed" as such. There are a lot of people selling books, magazines and videos who come up with all sorts of routines and programs. You can learn from these, but "science" behind most of these is sketchy at best. In the end, it is mostly hard work that leads to success.
3 & 4. It is very common for the smaller muscles to fatigue before the larger ones doing compound exercises. For bench press, you can try a wider grip (which will put less emphasis on your tri's). For rowing, you may try a different kind of rowing apparatus, or doing dumbbell rows.
