Hello friends, noob here. I just borrowed a book to get me started.

It'll help with doing calf raises

Do SS for a bit, learn all the basic barbell lifts and with good form. Once you hit roughly 1/2/3/4 or close to it, move on to a bodybuilding, olympic or powerlifting program. ez

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Mfw 600 pages

Heres some of the contents

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>>36516352
>>36516394

>>36516352
Too complicated to actually exercise. You don't need academic knowledge to pick thing up and put them down.
It's interesting to do weighted push ups I guess
Read the sticky

>>36516405
N-no bully! Anon-kun

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>>36516352
why dont you just go to the gym and lift faggot

>>36516387
>1/2/3/4
>move on to a different program at that point

Most people stall wayyyyyyy before they hit 1 2 3 4 on a linear program like SS

Switch program once you've stalled hard on SS and your sleep / diet / training is in check.

>>36516352
Great for getting a basic understanding on how the body works but terrible if you're just looking for information on how to get fit.
Read the sticky.

>>36516431
>>36516387
I googled 1/2/3/4 and got nothing. What is it?

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So useful
much wow

>>36516439
1pl8 ohp
2pl8 bench
3pl8 squat
4pl8 diddy

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>>36516439
1 plate OHP (60kg =135 lbs)
2 Plates bench (100kg = 225 lbs)
3 Plates squat (140kg = 310 lbs)
4 Plates Overhead deadlift ( 180kg = 400 lbs)

>>36516387
Nay. Do SS until you stall completely whether that means you get a 0.5 plate Press or a 2 plate press.

>>36516479
If yiu keep doing it, dont you eventually progress anyway?

>>36516394
Are you trying to be a Registered Dietitian or just trying to get in better shape?

>>36516352
If you are in school and get the chance, go sit in on a 300 level exercise phys. or biomechanics class. The teacher will more than likely be on an extreme side of his rehab/training philosophy.
>"this college level athlete should do bosu ball work and cycling to get back to his same strength levels that he was at before blowing out his hamstring."
>"this knock kneed, middle aged woman should learn how to squat for the first time in her life after her hip replacement surgery so she learns movement pattern and strengthens her lower body"
The students are going to be made up of equal parts highschool athletes who had no clue what to do in college, the DYEL sports fans who dream of being coaches, the bio majors with bad MCAT scores because physical therapy is the new dentistry, and the narcissists that lift and want to be personal trainers but don't realize they didn't need to waste money on a degree to be certified.

Then you will listen to subject matter that denounces every training method that is not light cable work, people arguing when the best time to stretch is, and that running more than 1 mile will cause your joints to explode.

tl;dr
Don't get training advice from any exercise science based text book

>>36516492
No you need to move from linear progression to a more staggered progression. TM only has you attempt PRs twice a month if I recall, Sheiko once every 3 months.

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>>36516352
>objectively better literature on training

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>>36516586
You forgot Mr. Mishima for making you feel like an unterfrau

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>>36516550
So what should i be reading?

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>>36516586
Pic related is great as well

>>36516616
Holy shit i have the pdf of that book.

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>>36516492
Not really for the compound movement. There are many muscles involved.
Take pic related for example. You can have the strongest shoulder to move the weight for the latter part of the movement ,if your upper chest is weak ,you won't be able to start the movement (shoulders don't really activate until the bar passed half of your face or something).
And if you don't have a core thick enough ,you won't be able to stay upright and start to lean back