Beginners Workout?

[Guest JaydenB]

I'm an FtM and pre everything, but I'll be starting T within the next year if things go well. I heard that working out your chest before getting surgery does wonders for the preferred result. Anyways, I decided to jump on it now and get things underway. I'm about 5"3 and I weigh 115 lbs. Does anyone have any good workouts for the general body areas? I'm good on cardio, it's just the strength and muscle I need help on.

Thanks!

[Guest Miss_Construe]

This is a basic formula I have seen around:

Do the following (or till failure where mentioned)

first several weeks (4 - 6) do 2 - 3 set at 12 - 15 repetitions per exercise.

After do 2-4 sets of 8 - 10 repetitions (the hypertrophy range) {also incorporate 3-5 sets of 3-5 reps for strength}

Start by doing resistance training two days a week, then work up to three or even four. Never focus on the same muscle groups on two consecutive days, this includes abs.

to determine the weight to use for your exercise you try to find a weight that you can lift with correct form, but you cannot lift the weight with correct form (fail) within the repetition range specified above. It is important that you pay attention to form, especially with your spine.

Standard Pushup (to failure): Works your chest, shoulders, triceps, and core. Kneel down on all fours and place your hands slightly beyond shoulder-width apart. Set your feet together and straighten your arms and legs. Your body should form a straight line from ankles to head. Keeping your elbows pulled in toward your sides, lower your chest to an inch above the floor, and press back up. That's 1 rep. Make sure you keep your spine strait. keep your eyes focused on a spot about 15 inches in front of your hands. - Don't go down as low or place your knees on the ground to work up to the above.

Pull_ups (to failure): Works your lats, shoulders, biceps and core. Grasp a pull-up bar with hands slightly beyond shoulder width apart. Begin by lowering yourself so that you are supporting all of your weight on your fully extended arms. Begin the movement upwards by drawing your shoulders first back and together, then down so that the bottom of each shoulder blade is heading towards the opposite hip. Now contract your lats (back muscles) as though you are trying to squeeze a pencil that is resting on your spine about midway down your back. Using your back, including the muscles along your spine and out towards the outside of your back, to pull your elbows down to your sides as you raise your chin above the bar. Lower yourself back to the starting position. That is one rep. - As this is an advanced exercise I recommend using a chair or the wall to help you up and back down. It may feel like you are using only your legs at first, but I assure you that you are doing some great work.

Parallel Squats: Works your legs and core. Stand with your feet parallel at shoulder width apart with your knees over your feet. Lower your hips, trying to keep your upper body as upright and strait as possible. Also keep your knees behind your toes. I do this by keeping my weight on my heels. Lower yourself until your thighs are parallel to the ground. Return to starting position. That is one rep. - if you cannot go down as far, go down as far as you can.

Core: I recommend finding a variety of core exercises as well. Be sure to hit the upper, lower, oblique and transverse abs.

This site also has some good routines: www.menshealth.com/mhlists/fitness/

This is a REALLY basic intro and I hope you will look for resources to help you in your journey. Fitness magazines have helpful information buried in their archives.

Don't be too intimidated and be prepared to get sore. If you do get sore, but your not sore to the touch, do some light lifting to loosen up.

Hope this helps,

Amy