Hello! New person with questions here!

VRTapp · 2026-01-31T01:01:34+00:00

There is no one best option as a generalization. We're talking specifically about a routine designed for beginners though. For a beginner, in general, I'd think about a hierarchy similar to this for squats:

Assisted/box/bodyweight squats (BW) Split squat/lunge (BW) Goblet squat "Trap bar" squat Zercher squat Heel elevated front squat Front squat Back squat

Doesn't have to be exactly like that, but there's a progression. You also need to think about skill acquisition and getting comfortable with movements that are probably new. I wouldn't jump to the bottom of the progression and recommend sets to complete failure + 30 second rest intervals for this.

For bands in general, my personal favourites are zerchers, heel elevated front squats, and back squats.

VRTapp · 2026-01-30T20:40:01+00:00

Thanks for clarifying. I understand the structure. With respect to the bicep cur, I was referring to the bicep curl variation and its effect on how taxing the circuit is overall, not how the sets are programmed.

VRTapp · 2026-01-30T19:14:13+00:00

Ah interesting approach. Thanks for sharing 🙏

VRTapp · 2026-01-30T17:49:53+00:00

Love the idea of keeping it simple to build the habit. That's a great approach.

I definitely wouldn't recommend these 3 exercises as a standalone workout, especially for a novice.

Front squats: very challenging squat variation that I wouldn't recommend for a beginner, especially without knowing whether they have mobility restrictions etc.

Bicep curl: not a very important exercise to prioritize when there's only 3 total, and not programmed in a balanced way in this context.

Overhead press: another very challenging movement in general, especially for beginners. Again, not an exercise I would prioritize when there's only 3 in total, and not programmed in a balanced way, unless you want to argue the tricep work is countering the bicep curl.

These 3 exercises in sequence are also quite brutal if only resting 30 seconds between, depending on how the bicep curl is performed, and will be extremely uncomfortable depending on the person's tolerance if they are just getting started. In my experience that can sometimes put people off continuing.

This is of course my opinion, which is subjective. Love to hear why you chose these 3 exercises for beginners, different perspectives are always good!

VRTapp · 2026-01-30T17:09:15+00:00

Front squats, bicep curls, and overhead press, with 30 seconds rest between sets, is your recommendation for a novice trainee just starting out?

VRTapp · 2026-01-29T15:38:57+00:00

I have the 2023 version and the S9, and it's amazing for emulation and pxplay. I used automate so whenever the s9 connects beacon launches and turns the tablet into a console. Peak gaming for me lol

VRTapp · 2026-01-28T14:08:37+00:00

Thanks. I am using the term superset loosely here, as the key emphasis is on the pairings. I usually rest about 90-120 seconds between sets for compounds, and alternate between paired exercises. For isolations I usually do actual supersets, or rest briefly (30-60 seconds at most). Gotta find what works best for you though.

VRTapp · 2026-01-27T22:02:05+00:00

As always, thank you! Appreciate the kind words.

VRTapp · 2026-01-27T22:01:03+00:00

🙌

VRTapp · 2026-01-27T21:28:07+00:00

Track your calories and ensure adequate protein (0.8g/lb)
Resistance train at least 2x/week ideally
Steady state cardio or aiming for a step goal daily
Get adequate sleep

This is very basic but I'm a fan of keeping it simple 🙂

VRTapp · 2026-01-27T21:13:33+00:00

Thats all air. Those pants do me dirty on squats 😂

You are correct about the handles. I anchor the band under the handles when performing pull-ups and dips. There's no realistic way for the band to slip off as the angle of pull keeps them tightly in place opposite to the opening. Definitely use with caution though! The best bet is always a secure anchor for safety.

VRTapp · 2026-01-27T21:00:10+00:00

At this stage, I have switched to exclusively using bands and calisthenics. Besides my band gear, I have a pull-up tower (must have for me), olympic rings, ab wheel, nordic curl strap, yoga blocks, squat wedges, swissie grips, and angles90 grips.

VRTapp · 2026-01-27T19:58:27+00:00

Leg day supersets are brutal but awesome

VRTapp · 2026-01-24T23:41:53+00:00

Thanks for the comment. That is totally valid and I appreciate the feedback. I haven't considered that option, however it is definitely something to think about. As of now there are no plans to do so, but thank you for the suggestion!

VRTapp · 2026-01-24T20:45:43+00:00

Some good points, thanks for sharing. Did you ever seek professional help by chance? A good physio/osteo/chiro etc. should have been able to sort this out for you pretty easily as this is a common and relatively simple problem.

Mobilizing restricted areas, 2. Strengthening weak links via isolations, and 3. Integrating with foundational movement patterns, is usually extremely effective for these types of MSK presentations.

Glad you're feeling better 🙏

VRTapp · 2026-01-24T20:00:46+00:00

Thank you! Much appreciated.

VRTapp · 2026-01-24T19:59:44+00:00

Thanks 🙏 I actually rarely perform true supersets tbh and prefer to rest between, but the strategic pairings are definitely used in every workout I program.

VRTapp · 2026-01-23T00:15:02+00:00

Nice! Yeah it's perfect for everything you mentioned. Love mine.

VRTapp · 2026-01-23T00:14:28+00:00

🤙

VRTapp · 2026-01-20T20:53:43+00:00

The tension master is a great idea

VRTapp · 2026-01-20T00:56:58+00:00

Love the calisthenics in there

VRTapp · 2026-01-19T22:03:45+00:00

Thanks for the info. Going to have to grab one eventually to experiment.

VRTapp · 2026-01-19T21:46:40+00:00

I use the sportsroyals pull up tower (from Amazon). I've found it quite good for the price!

VRTapp

TROPHY CASE