Step 1 for developing strength?

[rafsmx]

So, I've been inactive for a while, but I'm back on track now. I've tried to keep my diet as Paleo as I could and I feel a lot better, but I went to the 1 week Ignatian Spiritual Exercises and, now I'm back to normal life, recovering and ready to go.

It's just that, I just finished doing about 40 push ups, on my knees, in 4 reps, I noticed how my arms get EXTREMELY weak, specially my left arm, my legs are pretty strong (Ithink), but my arms, oh god.

Any tips? Where can I start?

Thanks a lot.

[Pat G]

Pushups are always a good place to start.

you completed 40ish knee pushups in one go? If so, try doing something along the lines of 3 sets of 10, or even 5 sets of 5 regular pushups (if you can't get 3x10 out) to increase the intensity of the exercise.

Bodyweight squats are always good too, something about helping generate the required hormones to increase muscle growth/energyburn. if you need assistance you can use a chair to help you keep balance.

[Corbab]

Bodyweight exercises are probably the best to build a base of strength. Like Pat G said, pushups and squats are two of my favorites. Check out the free resources on the blog for some good routines that will get all your muscles in.

[AustralMoonBear]

Steve's playground workout from today would be a perfect place to start. I started with body-weight work in the local park nearly 3 months ago then somehow started lifting weights... But bodyweight deffinatley got me over the starting hump.

[Atalan]

Push-ups are a good way to build strength, but when you're doing 40 of them, you've left strength behind and are now building endurance.

I would look into building to full push-ups, as others have said.

[Waldo]

Don't be afraid of very low rep bodyweight work. Just like with weights, it is how your maximize strength gain. If you can only do 3 full pushups before your arms give out, those 3 pushups will do more for your strength than 40 on your knees.

[brutace]

well, as people already said, bodyweight exercises are a great way to start gaining some strength, muscle mass, to improve the form and your body consciousness/awareness (really don't know the right way to spell it in english, lol).

as you evolve in the bodyweight exercises, you should take care of your mobility issues, if you have, and start learning the correct form of execution of the basic weight exercises (like back squats, military presses, deadlifts, rows, bench presses, and such) and then start doing some kind of progression on them.

[andygates]

Pick up heavy shit.

[Corbab]

Pick up heavy shit.

Andy has, in four words, told you all anyone ever needs to know.

[Ryan Sannar]

Rebel Strength Guide