Week 171 :: What Is The Best Workout For Someone Who Has Never Trained?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout For Someone Who Has Never Trained?

For the week of: 12/22 - 12/28
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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It is that time of year again and the masses will be out in force once again as they attempt to shed the holiday weight and turn their lives around to be more fit.

What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

What can they do to make sure they keep going after starting a program?

Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

* IMPORTANT: Make sure your responses are original and not copied from previous topics.

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Don't discuss any other topic in this section. ONLY discuss the question above.

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The best response will get $50 in credit, and second place will get $25 in credit to use in our online store!

See Details:
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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

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[The Solution]

What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

The best and most basic workout for anyone who has never trained is starting with the basics. In weightlifting the basic three exercises called "The Big Three" are Deadlifts, Squats, and Bench Press. The reason they are called "The Big 3" are because they are the three most compound exercises that recruit the most muscle fibers when performed with adequate form. A man who came up with a workout plan deviated off of this was Mark Rippletoe and his "Starting Strength" Program which bases off of these. The inclusion of other movements such as barbell rows, Military Press's and small isolation exercises to hit all of the body parts is an outstanding way for anyone to get in shape and transform their body. Mark Rippletoe keeps the individual doing moderate reps 4-8 reps, and sticking to 3 sets which is enough to stimulate the muscle. A quick writeup of the program looks like this:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Workouts are alternated every other day on Monday, Wednesday, and Friday. For Example A on Monday, B on Wednesday, and A on Friday, and you will continue the trend into the next week starting with B.

For a complete writeup of the program, it can be found on the bodybuilding.com forums here:
http://forum.bodybuilding.com/showthread.php?t=712752

If an individual is not geared towards working out with weights Aerobic exercise which is cardiovascular exercise is a great way to get an individual in shape Aerobic exercise is typically low intensity training, so your heart rate is pushed to between 60 and 70% of your maximum heart rate threshold When you train in this heart rate range, studies have shown that you burn the highest percentage of fat. When training in a higher intensity state (HIIT) High Intensity Interval training your body will be utilizing carbohydrates as its primary fuel source. So for individuals on a low carb diet this may not be an ideal way of starting off for training. Keeping the low intensity helps tap fat reserves in the body and makes way for a healthy heart and a start for success.

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

If an individual is not seeking results you should not throw in the towel yet. Working out and starting is the hardest part of seeking the long term goal. Everything at the beginning is introductory work towards the main focus. An individual needs to pick a long term goal and stick through the struggles and consequences in getting there. So many individuals try and go for the few weeks and hope to transform into the beach body of their dreams, not so fast it is not that easy! When things start to go wrong the individual should take a look at some other areas in their life. The most important part should be their diet. Diet is about 80% of what makes up your body. With a bad diet you cannot get results, with a good diet you can get results without even working out. A prime example would be Katie Lobliner (Marc Lobliner's wife who is the President of Scivation) after her surgery she could not workout, but on a strict CHA diet she transformed her body and lost a ton of fat after her pregnancy. Having an individual meet a certain number of calories per day on a meal plan that suits their lifestyle is the number one goal. Weather the goal is to add mass or lose weight you need to find their total calories they burn in a day through their Basic Metabolic Rate + the amount of calories they would lose during a workout session. Taking that number subtract/add 200-500 calories depending on their goal and go from there. Individuals can track what they eat with online websites and utilizing programs like Fitday.com. After diet another very important step besides working out would be rest. Are you getting enough sleep? Sleep is very important for growing muscles and recovery. Without letting your body recover after those grueling workouts you are putting your hard earned time in the gym to waste! Make sure to aim for 6-8 hours of sleep a night to refuel your body for the next day and giving it adequate time to recover. If you are not seeing progress after a couple months with a good diet, a good training program, and getting plenty of rest, the problem may be the intensity or the mindset you have towards your training which may be holding back your full potential!

What can they do to make sure they keep going after starting a program?

After starting a program and when motivation starts to fade you can keep progressing by taking pictures. This is the #1 thing that helped me on my first real cutting diet. I took a picture before I started and had a long term goal in my mind. I would envision how I would want to look after so many weeks and months of hard work in the gym. As time would go by, I would take pictures every 2-3 weeks to see how my body is looking and compare it to my before picture. As months flew by I continued to see satisfying results and continued to push harder and harder towards a physique I dreamed of. After 18 months and losing 110lbs I transformed my body to a state where I thought I looked outstanding. Without taking pictures and comparing them to my before I would of never dreamed how hard I worked to get where I am today!

Another great alternative is to keep a steady workout partner. Having this person by their side is motivation to show up everyday and to continue on their journey to enhance their body. Having an extra someone to push you harder during your workouts, give you a spot on your lifts, and be by your side when your going through cardio on a daily basis. Having this person to talk about diet, training, recovery, and anything associated with your lifestyle is a great way to pass the time and keep your mind focused on the long term goal. Before they would burn out it is critical that this individual sticks by their sides and makes the commitment to see it through until the end regardless of what happens along the way. Overcoming obstacles and hardships along the road is what will make that individual a stronger person through the long-haul.

Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

No supplements are not recommended for a beginner. Everything can be done through diet and training a lone that is why they are called Supplements. Supplements are simply there to SUPPLEMENT a good diet and training program. If an individual can get a good grasp on a starting program, and continue to nail their diet day in and day out they will see results given time and consistency. Do supplements help? Sure they do. They make up a very small fraction of the equation towards a goal. Once the beginner has their diet and training set up I would then recommend starting out on the basic supplements. A high quality Multi-Vitamin, Fish-oils, and a Whey Protein Powder. These are the big three supplements that would benefit those who would do the starting strength program with the big three lifts! Multi-Vitamins are essential in gathering all the vitamins and minerals an individual cannot get through whole foods on a daily basis. Lets face it, regardless of how much variety we include in our diets, how many food groups we conquer in a day, we will never satisfy the body with everything it needs. That is where the role of a multi-vitamin comes in! It will provide the body with vitamins, minerals, and nutrients that we cannot get through the foods we do not eat in a day. A Whey Protein is a good supplement to have because price per pound it is the cheapest way to get the macronutrient protein. Buying meats, chicken, tuna, cottage cheese and any other whole food product will be expensive. Whey is a very convenient way to take down a shake and get 20-25g of protein, it is also very handy to keep in your car or while traveling in case of an emergency and a quick fix to get a meal in! Lastly Fish-Oil's are a very valuable asset to the supplement industry. A small list of benefits you can get from taking 2-3g of fish oil a day include; a mental health booster, promotion of vibrant and youthful skin, decrease the development of mental illness, reduce the risk of breast cancer, improve cholesterol levels and prevent heart attack, supplement for pregnant mothers, reduction in the development of mental illness, immune system booster, promote calmness and relief stress, and lastly reduce inflammatory pain!

[soundcheck129]

It is that time of year again and the masses will be out in force once again as they attempt to shed the holiday weight and turn their lives around to be more fit.

For experienced lifters, January can be the most dreaded time of the year, as the gym is flooded with "New Years Newbs," the beginning lifters inspired to seek out a more fitness-oriented lifestyle by New Years resolutions. Sadly, though, most don't stick with it (which is why regulars tend not to appreciate their presence) and slip back into their former habits. This is because most people just don't know how to begin a weight-training routine. Though there are a lot of self-appointed experts out there and many fad workout programs, most of them aren't designed to foster understanding and respect of the basics of working out, meaning there is no foundation for growth, progress, or continuation.

What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

When most people are asked what the best routine for a beginner is, they automatically spit out the brolitically correct answer without thinking: Starting Strength (Rippetoe) or Madcow 5x5. And while these are great programs for those who are dedicated to the idea of bodybuilding or have prior experience training for football, neither are very user-friendly for the average person just looking to get in shape. Don't get me wrong - deadlifts, squats and bench presses are undoubtedly effective and the foundation for any successful training program. But to be honest, if one has been spurred into action by a New Year's Resolution, a program that consists of just these three lifts won't keep their interest past the halfway point of January. Instead, one should adopt a program that has enough variety to provide interest, but enough of the core lifts to build a solid foundation. Something, say, like this:


MONDAY

Bench Press: 3 x 8-10
Deadlift: 3 x 6-8
Military Press: 3x 8-10
Lat Pulldown: 3 x 8-10
Leg Extension: 3 x 8-10

WEDNESDAY

Squat: 4 x 6-8
DB Curls: 3 x 6-10
Incline Press: 3 x 8-10
Bent Row: 3 x 8
Stiff-Legged Deadlift: 3 x 8

FRIDAY

Deadlift: 3 x 8-10
DB Press: 3 x 8
Smith Machine Squats: 3x6
Lateral Raise: 3 x 8-10
Lat Pulldown: 3 x 8-10

Because of the tendency for beginner's gains to be impressive and lean (so-called newb gains), a lot of cardio probably won't be needed to keep fat gain at bay. However, beginners should incorporate some sort of cardiovascular exercise, preferably via an activity that they enjoy, be it a sport, running, biking, etc. Because beginners probably won't be used to a lot of physical activity, keeping cardio activities to off-days only is best.

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

If one does not see progress after a few weeks or months, getting discouraged is the worst thing to do. As the saying goes, Rome wasn't built in a day, and neither was Ronnie Coleman. Dedication is the key to making changes in any aspect of life, and bodybuilding is certainly no different. Instead, one should enlist the help of a trusted friend, experienced lifter or personal trainer to attempt to find problems in their program or lifestyle. Beginning a workout log on the Bodybuilding.com forums is also a great way to reach out and find advice from knowledgeable athletes. Some common problems to consider are:

Overtraining - This is probably the most common issue that holds back beginning trainees. The excitement of starting a new activity and the desire to be successful can sometimes lead people to take on too much, too fast, hindering growth. Trying to train too often and not allowing for proper recovery will negate progress. Remember: growth doesn't happen in the gym, but outside of it.

Poor Nutrition - Fitness is a 24-hour job, not just a one-hour activity that's over once you leave the gym. Having a diet that complements your efforts is essential for success; if you're trying to lose weight, you need to be in a caloric deficit, and if you're trying to gain mass, you need to be in a caloric surplus. Consistency is key. Try to eat plenty of fruits, vegetables and complex carbohydrates, and take in enough protein to support muscle growth. And don't forget about fats for hormonal function!

Don't Go It Alone - Having a partner can help you get out of a slump in a hurry. Lifting with another person will give you a different perspective on your program, which means you may discover flaws in your form, exercise selection, or diet. Workout partners can also provide a lot of motivation and make the experience more enjoyable.

Switch It Up - Doing the same thing over and over and expecting different results is the definition of insanity. So if your current program isn't working, do something different! Try different rep ranges, different exercise selections, different tempos - whatever it takes to make sure you shock your body into making positive changes.

What can they do to make sure they keep going after starting a program?

As mentioned above, having a workout partner can keep you motivated enough to continue even if you feel as though your enthusiasm is waning. But that's definitely not the only way to keep your fitness plan on track. If you don't have someone to workout with you, you can access an entire world of virtual partners at the Bodybuilding.com forums. Here, you can start a workout journal and get advice from others around the globe - with so many members, there's bound to be someone who was in your shoes at one point. The value of camaraderie is second to none. And perhaps you'll even find another beginner with whom you can provide some mutual motivation. And when you're working out, don't forget to bring along some music. If being at the gym isn't the most enjoyable part of your day (hard to believe!), having a soundtrack to distract you will help the time fly by. Even better, some studies (1) have shown that having some fast-paced music can help you burn more fat!

Of course, a great way to motivate you to keep going is to observe all of that fat you've lost. By taking progress pictures, you can get a real sense of the progress you've made in transforming your physique. This will give you a sense of pride and accomplishment as well as provide confidence and motivation to keep going on your journey to the perfect you. Similarly, setting goals will help you keep coming back to the gym because you'll have a definite purpose. Last, but certainly not least - make it fun! Nothing will encourage you to keep up your program more than the fact that you are enjoying what you're doing. Whether it's through a competition, working out with a group, or rewarding yourself with some new clothes when you reach a goal, making sure you enjoy your sessions is the number one thing that will encourage continuity.

Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

Supplements can be a tricky subject. While they undoubtedly aid in one's progress, they can be expensive, and in the case of something like stimulants, can become a crutch if one is not careful. Though helpful, I would not encourage supplementation for an absolute beginner. One who is not sure whether he or she will be making a long-term commitment to working out probably shouldn't spend money on a supplement that he or she might not need in a few weeks, after the initial infatuation with fitness is over. Beginning exercisers tend to see progress fairly quickly due to their inexperience, so supplements might not be necessary. In addition, becoming too dependent on supplements for progress isn't a good thing. For the most part, supplements are better left to those wishing to take their progress to the next level.

And consider this - the most basic supplement for most people is protein. And while protein powder is very convenient and can taste great, it is possible to obtain sufficient amounts of protein from one's diet to support athletic endeavors. Because of this, one may want to wait until he or she is definitely dedicated to fitness before entering the world of supplementation. It's better to focus on having a properly designed training and nutrition program first, and worry about supplements later. Supplements are a complement to hard work and smart training, not a substitute for it.



SOURCE:

1. Birnbaum, et al. Cardiovascular responses to music tempo during steady-state exercise. Journal of Exercise Physiology Online, 2009; 12(1): 50-56

[Big.John.52]

To soundcheck129: your workouts posted lack structure and/or common sense

Monday; true deadlifts would hinder the following exercises
Wednesday; curling before rows would hinder rows
Friday; again with deadlifts

You're favouring lat pull downs over rows, a different variant of benching is unnecessary each workout, and I would never suggest smith machine squats to anybody...

I do respect that you include deadlifts and squats.

[iLLustriousMiL]

The best workout would be just get off your a$$ and do something... Can't afford a gym membership do push ups, sit ups, body squats, lunges, buy cheap dumb bells, buy a pull up bar. If you can't afford to do something, you don't deserve to get anything... Oh yeah do work!!!

[AlliGirl]

To soundcheck129: your workouts posted lack structure and/or common sense

Monday; true deadlifts would hinder the following exercises
Wednesday; curling before rows would hinder rows
Friday; again with deadlifts

You're favouring lat pull downs over rows, a different variant of benching is unnecessary each workout, and I would never suggest smith machine squats to anybody...

I do respect that you include deadlifts and squats.


I'm curious...why no Smith Machine Squats?

[iLLustriousMiL]

I'm curious...why no Smith Machine Squats?

Because you don't get a full range of motion with the smith machine...

[jdiritto]

man, started writing an article til I saw the stupid exercise rule...

Bodybuilding.com/bodybuilders in general don't have the broad exercise protocol I incorporate into my training programs. It's a shame, I could use 50$

heres the intro:


What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...


There is no hands down best & most basic workout for someone who has never trained. To assume this is to assume every individual is exactly the same and one program can be mass designed and tailored to create systemized progressions for everyone based on some sort of classification system, and quite frankly this is just insane to believe. It is true though to state there are basic and introductory exercise and health principles which can be applied to most beginners to develop a basic foundation of fitness to build upon (GPP for those read in Russian literature).


With that said, the best and most basic workout for someone who has never trained is (drum roll) something that they can easily perform, with consistency, which still provides positive progressions. With a true beginner it is important to individualize the program to meet their specific fitness needs; some may lack flexibility and thus not be able to perform a correct squat, some may lack upper body strength and not be able to safely (or correctly) perform any form of overhead pressing. Does that mean these movements are ignored? No. It simply means there are more important things to consider prior to blindly assigning an exercise.

Consistency is a huge factor in a beginners program because as they have never trained before, and thus aren?t aware of the delayed onset muscle soreness that will follow, they are extremely more likely to quit before any significant adaptations occur. More often than not this may have ultimately been the reason for their previous sedentary lives. I personally prefer a weight lifting 3x a week design, with minimal true cardio/endurance training (more on this to follow), for almost all clientele I work with. At elite levels of performance more than this is desired to enhance specific skills (SPP for those read in Russian literature) such as strength/power, speed, agility, reaction time(s), game-time skills, and so on.

Before beginning any programming it is important to clearly set both short and long term goals to work for. Even more important than this is to ensure the individual is well aware of PROGRESSIONS, and how they must be desired and motivated to PROGRESS in training and all aspects of their lives. Without progressions, training is a waste of time. Once goals and an understanding of progressions is known, I would recommend the following;


Weight training

All sets/reps below would ideally start with 2-4 sets of 10-20 repetitions depending on individual training goals; if they desired strength/power the sets would significantly change through linear periodization once a solid foundation is built (but ensure not too quickly to prevent injuries and ensure long term growth!). The average individual, would mainly stick to a program of 3-4 sets of 8-12 repetitions of all multi-joint movements for optimal hypertrophy gains while ensuring proper joint functioning through chains of movement (rather than risking overuse injuries due to single joint/isolation movement).

[xchuiix]

Because you don't get a full range of motion with the smith machine...

I respect your point of view and i squat with a free Barbell, but i think that for a begginer is so much easy to keep a good position and avoid any injury in the smith machine.

[jdiritto]

I respect your point of view and i squat with a free Barbell, but i think that for a begginer is so much easy to keep a good position and avoid any injury in the smith machine.

but a waste of time -- the squat progression begins with bodyweight squats using the hands to touch the floor, than progress into a DB (or lighter object) goblet front squat, than into true front squatting and than into back squats and beyond once a stable foundation has been built .

All progressions obviously occuring once proper technique and mechanics have been mastered. A good trainer/coach will be aware of any strength/flexbility deficiences during the movement and be able to provide assistance exercise(s) to develop the supporting/stabilizing musculature to a necessary level so that person can correctly perform the current squat progression.

[thejerkismine]

There are three basic classifications of excersices called aerobic, anaerobic and flexibility. Aerobic excercise is a sustained excersice that stimulates and strengthens the heart and lungs to maximize the body's utilization of oxygen. anaerobic excercise is exercise through tension and little oxygen. Flexibility is the ability to move muscles and joints through their full (ROM) or ranges of motion. If they are looking for a better physique you are looking to gain mass (bulk, size, or expanse) or they are looking for athletic performance they are looking to gain strength (the extent to which muscles can exert force by contracting against resistance).

What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

For aerobics the best and most basic exercise is walking. Aerobics, over a training period of 8-20 weeks cause a 15-20% increase in peak oxygen consumption and is a good base excersice before doing any other types of excercise. Walking is easy and has health benefits like, managing weight, boosting good cholesterol, lengthen lifespan, lower stress levels, relieve arthritis and back pain, strengthen muscles, bones and joints and improve sleep just to name a few. A moderate paced walk for at least 10 minutes a day 3 days a week will provide the best of health benefits. Even though I have to tell you that walking will slow-twitch your muscles which means you will have more endurance and less power fibers in your muscles which means you will not reach your full potential in mass or strength.

Anaerobic and power training are not recomended for the begginer and are primarily reserved for those who are very fit and desire to increase speed, lactate threshold and aerobic power. Training in this way causes more lactic acid concentrations and greater muscle discomfort. As for weight training a base program consisting of 4 microcycles (4 weeks in length) with 3 training sessions a week (monday, wednsday and friday) and 48 hours in between sessions using lighter weight to which you can lift (12-15 RM)and using only one excersice for each muscle group, 3 for abdomin, starting with 1 set for the first 2 microcycles and 2 and 3 for the next 2 microcycles and a rest period of three minutes. Keep in mind that every time you hit the gym you have to change excercises and reps with the same weight sometimes and you need to apply progressive overload about once a month (add weight) and you will not be using the same amount of weight for each different excercise. We will also be doing large muscle groups before small muscle groups, multijoint excercises before single joint excercises and lower body before upper.

And for Flexibility training we will do static flexibility including one excercise per muscle group for 10 seconds each 3 x a week on monday, wedsnday and friday. I will include only stretches for lifting very light weights. we will do quads and triceps on monday, hamstrings and biceps on wedsnday and calves, chest and back on friday seperating them so it will be easier for begginers. flexibility benefits include optimizing skilled movements, develop body awareness, reduce risk of joint or muscle pain and reduce muscle soreness and tension. To warm up for flexibility just do a light jog for about 200 yards.

MONDAY

Squats: 1 set, 12 reps

Bench press: 1 set, 12 reps

Good morning: 1 set, 12 reps

Hammer curl: 1 set, 12 reps

standing calf raises: 1 set, 12 reps

Cross-body crunch: 1 set, 20 reps

Crunch: 1 set, 20 reps

Jack knife sit-up:1 set, 20 reps

walk 10 minutes and jog 200 yards

Standing quadriceps stretch: 10 seconds

Overhead triceps stretch: 10 seconds

WEDSNDAY

Leg curls: 1 set, 15 reps

Leg extensions: 1 set, 15 reps

Dumbbell flyes: 1 set, 15 reps

Wide grip lat pulldown: 1 set, 15 reps

Calf press: 1 set, 15 reps

Oblique crunches: 1 set, 15 reps

Flat bench lying leg raise: 1 set, 15 reps

Scissor kicks: 1 set, 15 reps

walk 10 minutes jog 200 yards

Standing hamstring stretch: 10 seconds

One armed doorway biceps stretch: 10 seconds

FRIDAY

Hack squats: 1 set, 12 reps

Romanian deadlift: 1 set, 12 reps

Dumbell bench press: 1 set, 12 reps

Barbell curl: 1 set, 12 reps

Barbell seated calf raise: 1 set, 12 reps

Side jacknives: 1 set, 20 reps

Toe touches: 1 set, 20 reps

Tuck crunch: 1 set, 20 reps

walk 10 min. jog 200 yards

Floor board straight leg calf stretch: 10 seconds

Wall lats stretch: 10 seconds

Two armed doorway chest stretch: 10 seconds

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

I don't think no one in this world would not see results if their workout and diet are good. If you workout at least 3x a week include all of the major muscle groups in your excercises, you dont overtrain ( you must wait at least 48 hours before training the same muscle groups wait at least 1 minute between sets and 3 minutes between excercises, sleep at least 8 hours a day, and not do more than 3 excercises per muscle group), you use the right amount of weight and reps and you use something called nonlinear periodization workouts which includes things like changing the amount of weight, sets, reps and excercises and you use progressive overload and good form you should see results. So i don't think they should give up just keep working maybe you are a hardgainer or your body starts off at a plateau it might mean that you need supplements but either way i dont think you should give up.

What can they do to make sure they keep going after starting a program?

I don't know about you but when I pay for something I'm going to use it, so I would start it off by saying that you should get a gym membership for many reasons, first to be more motivated to use it since you are paying for it, second so you will be around people doing the same thing and some will spot you if you ask, and third so you will not get bored and have many excercises to choose from. I think you should keep track of your diet and workouts in a log, buy magazines and books to keep you motivated and up to date and if you really have to put pictures of your favorite Mr. Olympia on your wall. :)

Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

Like I said before if you start at a plateau you will need supplements and if your not seeing results you will have to use some kind of supplements not only that but supplementation is fundamental for working out it is a bodybuilder's staple in order to be in optimum shape because it gives you precise nutrients and you can use just that one nutrient you need at the precise time. They are not harmful as long as you workout, so if you do I would recomend it not only that but you are gonna need to clean your system completely before starting to workout if you want to see quick results and the fastest and best way to do that is with body cleansers and your not going to be in great shape if you have never trained before, you are going to be either fat or skinny so you might want to use thermogenics to aid in fat loss or some creatine or other supplement for begginers. So yes I recomend it for begginers and experts alike.

So basically you should start with a little bit (not a lot) of everything to start off with. Don't forget that if you are looking for mass you will lower the weight slowly and if you're looking for strength you will do the up and down fast. A brisk walk, light weightlifting and some stretching to avoid injury and to aid in soreness will help. Don't give up if you're not seeing results, try to stay motivated and use supplements if you have to.

Thank you for a chance to win store credit to the webmaster and I hope this gives nubes some good insight.:D

SOURCES: The body you want in the time you have by Myatt Murphy, Essential Abs by Kurt Brungardt, Sport Stretch byMichael J. Alter, Optimizing strength training by William J. Kraemer and Steven J. Fleck, Hard-body by Larry Keller and Dictionary.com

[The Solution]

^^^ This ended 12/28 man.

[jacques43]

to start of things u shud start with light weights and implement all tricep exercises.. and dont forget to do 20 dips or pushups in other words thry expands u r muscles

[jacques43]

to start of things u shud start with light weights and implement all tricep exercises.. and dont forget to do 20 dips or pushups in other words they expands u r muscles.....

[healthylifting]

This sounds amazing, Ill give it a try!

[Bickham84]

Do you have to be american to enter for a chance to get 50 dollars?

Because im British but would like to write some articles?

[mpstevens]

Do you have to be american to enter for a chance to get 50 dollars?

Because im British but would like to write some articles?

You have to be caucasian, brown hair, green eyes, 5'7, 150lbs exactly (weigh ins do occur), American born, like cats, and know how to break dance. It is pretty strict who can write articles for these.

Edit: joking aside I am sure anyone can enter :)

[Bickham84]

It is my opinion that a prospective trainee should ease himself or herself into a new routine rather than attacking the weights guns blazing, a newb needs to take a holistic approach to bodybuilding. By this I mean the first thing to understand is that muscles need to RECOVER in order to grow. Rest and Nutrition are 60-80% of the equation. If you lift to much in the gym then any enthusiasm you have will have been spent and you will make it that much more likely that diet and rest will be neglected and that you can succumb to the negative effects of over training.

This is why even a beginner needs to understand the concept of periodization.

Training should be as follows.
Once a week the first week.
Then, twice a week for two weeks, three times a week for three weeks. Leave a day in-between workouts. Monday-Wed-Fri is a common split.

Your routine should be as follows.
Warm-up: 10minutes Rowing.

Squats: 1*15,12,10,8
Calf Raises 1*10
Hamstring Curls 1*10
Leg extensions 1*10
Decline Crunches 1*15
Crunches 1*15
Back Extensions 1*10
Bent Over Rows 1*15,12,10,8
Upright Rows 1*10
Bench Press 1*15,12,10,8
Shoulder Press 1*10
(Optional) Low Row 2*10
(Optional) Dumbbell Pullover 2*10
Farmers Walk - Take two of the heaviest dumbbells you can lift. Keeping your arms parallel march for roughly 60 seconds in one direction. Drop weights, turn around. Then march back and return weights to rack. This is a killer for the forearms. Will strengthen wrists and arms enough for you to introduce dead lifts into your routine in a couple of month’s time: D

Recovery 10 minutes stationary bike.

Including the optional exercises we have a total of 25 sets. Any beginners program with more than 20 sets per workout is a bit heavy in terms of volume so use your discretion. DO NOT sacrifice quality of work for quantity.

Rest between sets should be kept to a minimum. 45 second to a minute as this forces the muscles to increase their carbohydrate stores making them bigger.

GO from one exercise to another smoothly keep your heart rate high.

Do a warm-up set on each exercise making sure you maintain correct form. Warm-up sets should be about lifting 30-40% of the weight you would normally use for 15reps ish. Lift quickly to get blood to the area about to be trained.

Time your reps so that you spend 3 seconds on the concentric phase and 3 seconds on the eccentric phase.

Complete all resistance exercises in 45 minutes.

Avoid cardio to start with, as this will inhibit muscle growth.

After 6 weeks either repeat this program on a 3-day split basis. Or start a different beginners routine. If there is little or no progress after 1 or two months then add more resistance and make sure you are getting better sleep and nutrition.

The secret to consistency is enthusiasm. To maintain a high level of enthusiasm try to keep things fresh. Change the order of exercises and increase your workout frequency gradually as described earlier to avoid over training. The main reason people quit the gym is due to a combination of stale boring routines coupled with workouts which are too close together. Plus a lack of structure in and out of the gym. Finally get a good training partner. A lousy training partner is the worst thing in the world. Don’t be afraid to drop them.

For a complete novice supplements are still an important part of the equation. No diet is perfect. Supplements are there to help you fill nutritional gaps. Take a good multivitamin every morning and once after training on training days. Drink Green tea everyday. Take Liquid Cod liver oil (not the caps). Protein powder is good as long as it is a whey ISOLATE. For before and after training. Last but certainly not least get some cocoa butter and put this on your thighs biceps and pecks after you shower. This will stop you getting stretch marks so many lifters get!

[sellinman]

There are three basic classifications of excersices called aerobic, anaerobic and flexibility. Aerobic excercise is a sustained excersice that stimulates and strengthens the heart and lungs to maximize the body's utilization of oxygen. anaerobic excercise is exercise through tension and little oxygen. Flexibility is the ability to move muscles and joints through their full (ROM) or ranges of motion. If they are looking for a better physique you are looking to gain mass (bulk, size, or expanse) or they are looking for athletic performance they are looking to gain strength (the extent to which muscles can exert force by contracting against resistance).

What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

For aerobics the best and most basic exercise is walking. Aerobics, over a training period of 8-20 weeks cause a 15-20% increase in peak oxygen consumption and is a good base excersice before doing any other types of excercise. Walking is easy and has health benefits like, managing weight, boosting good cholesterol, lengthen lifespan, lower stress levels, relieve arthritis and back pain, strengthen muscles, bones and joints and improve sleep just to name a few. A moderate paced walk for at least 10 minutes a day 3 days a week will provide the best of health benefits. Even though I have to tell you that walking will slow-twitch your muscles which means you will have more endurance and less power fibers in your muscles which means you will not reach your full potential in mass or strength.

Anaerobic and power training are not recomended for the begginer and are primarily reserved for those who are very fit and desire to increase speed, lactate threshold and aerobic power. Training in this way causes more lactic acid concentrations and greater muscle discomfort. As for weight training a base program consisting of 4 microcycles (4 weeks in length) with 3 training sessions a week (monday, wednsday and friday) and 48 hours in between sessions using lighter weight to which you can lift (12-15 RM)and using only one excersice for each muscle group, 3 for abdomin, starting with 1 set for the first 2 microcycles and 2 and 3 for the next 2 microcycles and a rest period of three minutes. Keep in mind that every time you hit the gym you have to change excercises and reps with the same weight sometimes and you need to apply progressive overload about once a month (add weight) and you will not be using the same amount of weight for each different excercise. We will also be doing large muscle groups before small muscle groups, multijoint excercises before single joint excercises and lower body before upper.

And for Flexibility training we will do static flexibility including one excercise per muscle group for 10 seconds each 3 x a week on monday, wedsnday and friday. I will include only stretches for lifting very light weights. we will do quads and triceps on monday, hamstrings and biceps on wedsnday and calves, chest and back on friday seperating them so it will be easier for begginers. flexibility benefits include optimizing skilled movements, develop body awareness, reduce risk of joint or muscle pain and reduce muscle soreness and tension. To warm up for flexibility just do a light jog for about 200 yards.

MONDAY

Squats: 1 set, 12 reps

Bench press: 1 set, 12 reps

Good morning: 1 set, 12 reps

Hammer curl: 1 set, 12 reps

standing calf raises: 1 set, 12 reps

Cross-body crunch: 1 set, 20 reps

Crunch: 1 set, 20 reps

Jack knife sit-up:1 set, 20 reps

walk 10 minutes and jog 200 yards

Standing quadriceps stretch: 10 seconds

Overhead triceps stretch: 10 seconds

WEDSNDAY

Leg curls: 1 set, 15 reps

Leg extensions: 1 set, 15 reps

Dumbbell flyes: 1 set, 15 reps

Wide grip lat pulldown: 1 set, 15 reps

Calf press: 1 set, 15 reps

Oblique crunches: 1 set, 15 reps

Flat bench lying leg raise: 1 set, 15 reps

Scissor kicks: 1 set, 15 reps

walk 10 minutes jog 200 yards

Standing hamstring stretch: 10 seconds

One armed doorway biceps stretch: 10 seconds

FRIDAY

Hack squats: 1 set, 12 reps

Romanian deadlift: 1 set, 12 reps

Dumbell bench press: 1 set, 12 reps

Barbell curl: 1 set, 12 reps

Barbell seated calf raise: 1 set, 12 reps

Side jacknives: 1 set, 20 reps

Toe touches: 1 set, 20 reps

Tuck crunch: 1 set, 20 reps

walk 10 min. jog 200 yards

Floor board straight leg calf stretch: 10 seconds

Wall lats stretch: 10 seconds

Two armed doorway chest stretch: 10 seconds

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

I don't think no one in this world would not see results if their workout and diet are good. If you workout at least 3x a week include all of the major muscle groups in your excercises, you dont overtrain ( you must wait at least 48 hours before training the same muscle groups wait at least 1 minute between sets and 3 minutes between excercises, sleep at least 8 hours a day, and not do more than 3 excercises per muscle group), you use the right amount of weight and reps and you use something called nonlinear periodization workouts which includes things like changing the amount of weight, sets, reps and excercises and you use progressive overload and good form you should see results. So i don't think they should give up just keep working maybe you are a hardgainer or your body starts off at a plateau it might mean that you need supplements but either way i dont think you should give up.

What can they do to make sure they keep going after starting a program?

I don't know about you but when I pay for something I'm going to use it, so I would start it off by saying that you should get a gym membership for many reasons, first to be more motivated to use it since you are paying for it, second so you will be around people doing the same thing and some will spot you if you ask, and third so you will not get bored and have many excercises to choose from. I think you should keep track of your diet and workouts in a log, buy magazines and books to keep you motivated and up to date and if you really have to put pictures of your favorite Mr. Olympia on your wall. :)

Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

Like I said before if you start at a plateau you will need supplements and if your not seeing results you will have to use some kind of supplements not only that but supplementation is fundamental for working out it is a bodybuilder's staple in order to be in optimum shape because it gives you precise nutrients and you can use just that one nutrient you need at the precise time. They are not harmful as long as you workout, so if you do I would recomend it not only that but you are gonna need to clean your system completely before starting to workout if you want to see quick results and the fastest and best way to do that is with body cleansers and your not going to be in great shape if you have never trained before, you are going to be either fat or skinny so you might want to use thermogenics to aid in fat loss or some creatine or other supplement for begginers. So yes I recomend it for begginers and experts alike.

So basically you should start with a little bit (not a lot) of everything to start off with. Don't forget that if you are looking for mass you will lower the weight slowly and if you're looking for strength you will do the up and down fast. A brisk walk, light weightlifting and some stretching to avoid injury and to aid in soreness will help. Don't give up if you're not seeing results, try to stay motivated and use supplements if you have to.

Thank you for a chance to win store credit to the webmaster and I hope this gives nubes some good insight.:D

SOURCES: The body you want in the time you have by Myatt Murphy, Essential Abs by Kurt Brungardt, Sport Stretch byMichael J. Alter, Optimizing strength training by William J. Kraemer and Steven J. Fleck, Hard-body by Larry Keller and Dictionary.com

Now I would have to say this is a good plan for a beginner!! I am kind of new at this but I like this one!! Thanks

[dixieland1204]

just keep it simple man. doing some crazy ass workout wont be neccessary if your just gettin into it. just work your ass off at whatever your do

[Tim0510]

Just splitting upper-body and lower-body is what I first started with in high school. It was a well balanced, basic workout routine that targeted all necessary muscle groups. It wasn't too straining as long as you provide adequate rest and recovery time.

Protein is a good basic supplement for beginners to use to build a strong base of muscle tone to pack muscle on to later.

[DOLT.]

webmaster,
when is the next WOTW topic?

[lerona710]

Very interesting post..Iam very much enjoyed by reading your site..this article has provided a useful info..

[vasyafomichev]

The question seems too vague... In order to answer the "what is the best workout for a beginner?" I think we need to first find out the purpose of the workout and the final desired result.

The supplement usage and amount will depend on the training program. As far as using basic protein and creatine - is always good as it will helps muscle recovery, thus, faster growth; but the rest will truly depend on the workout program.

[silviodante]

basic movements I'd say

[JeremyLeon]

Adopted from Animal Pak Split 19
Training Period 1 - 9/16/2010-10/10/2010

A - Chest
Incline Bench
4 sets 12-6 reps
Incline DB Flyes
4 sets 12-6 reps
Incline Cable Flyes
3 sets 8 reps
Flat DB Press
4 sets 12-6 reps
Dips
4 sets 12-6 reps (BW)
Cable Crossovers Up/Down/Flat
3 sets of each

B - Legs
Squats 4 sets
12-6 reps
Seated Leg Ext.
4 sets 12-6 reps
DB Lunges
4 sets 12-6 reps
Seated Leg Curls
4 sets 12-6 reps
Roman Chair Leg Lifts
4 sets 25XBW
Calf Raises
4 sets 12-6 reps

C - Arms
Straight Barbell Curls
4 sets 12-6 reps
French Press
4 sets 12-6 reps
Hammer Curls
4 sets 12-6 reps
Pushdowns V-Grip (alternate between EZ grip week to week)
4 sets 12-6 reps
Reverse EZ Curls
4 sets 12-6 reps
Pull Downs 2 Hand Straight Grip (Alternate between one hand week to week)
4 sets 12-6 reps

D - Off Day — or — Tits and Tummy
Flat DB Flyes
4 sets 12-6 reps
Calf Extensions 1
4 sets 12-6 reps (start at relatively low weight to loosen up)
Incline DB Flyes
4 sets 12-6 reps
Calf Extensions 2
4 sets 12-6 reps (start at the weight used for 6 rep set on ext. 1)
- add drop set
Decline DB Flyes
4 sets 12-6 reps
Seated Calf Raises
4 sets 12-6 reps
Incline Situps
4 sets 12-6 reps
Roman Chair Knee Raises
4 sets 12-6 reps
DB Oblique Crunches
4 sets 12-6 reps

E - Back
Deadlifts
4 sets 12-6 reps
Pull-ups
6 sets BW until fatigue
Bent Over Barbell Rows (switch with seated rows week for week)
4 sets 12-6 reps
DB Pullovers (Switch with horizontal lat pulldowns week for week)
4 sets 12-6 reps
Back Extensions
4 sets 12-6 reps

F - Shoulders
DB Press
4 sets 12-6 reps
DB Side Raises
4 sets 12-6 reps
DB Rear Delt
4 sets 12-6 reps
Front Raises Barbell
4 sets 12-6 reps
Upright Rows
4 sets 12-6 reps

G - Off Day 2 — or — Grip n Gut
Reverse Straight Bar Curls
4 sets 12-6 reps
DB Forearm Curls
4 sets 12-6 reps
Barbell Shrug
4 sets 12-6 reps
DB Shrug
4 sets 12-6 reps
Behind The Head Partial Lat Pulldown
4 sets 12-6 reps
Incline Situps
4 sets 12-6 reps
Roman Chair Knee Raises
4 sets 12-6 reps
DB Oblique Crunches
4 sets 12-6 reps
Wrist Twists
4 sets 12-6 reps

Over the span of the routine I went up in the weight on every single exercise. I also threw in a "kill" set at the end of most every exercise.

Supplementation:
2 GNC Multi Vitamin
3-4 Powerfull before bed
1-2 scoops Glutamine
1-2 scoops BCAA
1 scoops Cell Tech
2-4 scoops Protein

Cardio:
None

Weight Start: 182
Weight Finish: 184

[IanLMT]

but a waste of time -- the squat progression begins with bodyweight squats using the hands to touch the floor, than progress into a DB (or lighter object) goblet front squat, than into true front squatting and than into back squats and beyond once a stable foundation has been built .

All progressions obviously occuring once proper technique and mechanics have been mastered. A good trainer/coach will be aware of any strength/flexbility deficiences during the movement and be able to provide assistance exercise(s) to develop the supporting/stabilizing musculature to a necessary level so that person can correctly perform the current squat progression.


Just curious... I have been doing regular squats with barbell free-standing. I definitely agree with you @ the smith machine, now as far as front squats... do you still use the straight barbell for people with less width between the shoulders? (I tried to do a front squat yesterday but since im kinda... narrow? It felt way to wobbly and I didnt feel safe doing it because the barbell wanted to sea-saw....so went back to regular squats... reached an all time record for myself of 135, but only been working out for 2 months)

Should I use one of those smaller barbells that are curved all funky (the ones you usually use for curls etc..)

[cmonegjonaj]

The best workouts for someone that never has trained before....

chest and tris...pushups and dips

back n bis....pullups and chinups

abs...situps

legs...jogging

the best workouts!

[bumbaklat]

focus on full body routines hitting major mucle groups. build up a good base before going crazy!

[Lynettemyers]

In short I must say:
1. When to workout?
2. What exercises?
3. What to eat and drink?

[quiksilver_28]

I see a list of the best and most basic workouts for someone who has never trained before involving compound exercises like deadlifts, powercleans, and even movements like chest press. For the beginner / or even intermediate inexperienced gym-goer these movements can be complicated. Alot of people do exercises incorrectly and with poor or bad form. Some people use methods such as negative training, cheats, isometrics. Monkey see / monkey do will have the inexperienced new gym goer trying to learn the forms of these movements by watching several people who have been doing them incorrectly. I would not recommend anyone starting out to jump into tackling these movements on your own without the instruction or guidance of someone who has credited experience.

Personal trainers work at gyms for certain reasons, one of which is to assist and educate beginners on how to safely and effectively operate and get the best out of the gym equipment. Free weights are great for building up strength and stabilizer muscles but can be counter effect if you're lifting them incorrectly and picking up someone elses bad habits (this can be unsafe to yourself and those around you). Also for the new member it may be hard to leave your ego at the door...and when you see someone lifting 3 plates on bench press...it can be intimidating to throw on a 10 or 25lb plate (or whatever you could safely lift with proper form).

If you are going to jump into training, and don't have sufficient funds or resources to get a personal trainer, reading materials and videos can be of some assistance in learning movements; although I highly recommend the beginner start using machines. Machines all typically come with instructions on them as to how to safely operate it, how to adjust them so you're aligned properly ready to begin lifting, and often contain safety devices (ex - Pec Dec - has a foot pedal to lift the weights and move handles in front of you when beginning your lift, and can be pressed to take the weight off when you need to lower the weights slowly.)

For the beginner rest days are highly recommended. A new gym-goer can burnout very quickly if they are not giving their body adequate time to rest. My recommendation would be to keep lifts simple and separate upper body from lower body. Working out 3 days a week will be very helpful and beneficial toward someone who is just getting into the active healthy lifestyle. An example of a structured workout week for a BEGINNER (with no experience who chooses not to go the route of a personal trainer) could be:

Monday - Upper body
10 minute cardio warm-up, followed by stretching.
- Chest Press Machine - 3 sets - 8-12 reps good form (lower the weight as necessary to achieve good form)
- Hammer strength machine - Middle back - Over/underhand row - 8-12 reps. Position yourself so that your chest is against the foam padding, knees are 90 degrees and you are in a position to reach the handles. Keep good form and proper posture and slowly pull the weight back so it takes about 2 seconds to end up at your finish position (see diagram or ask personal trainer to show you how you should perform this.) Slowly, about 4 seconds, return the weights to a point where they almost touch. Repeat
- Bicep Curl Machine - 3 sets - 8-12 reps good form
- Tricep Pulldown Machine -3 sets - 8-12 reps good form
- Shoulder Press Machine - 3 sets - 8-12 reps good form
10 mins cardio followed by 3 min cooldown and stretching.
Tuesday - Rest / recovery day.
Wednesday - Cardio / Abs - 30-60 minutes on either the elliptical / treadmill / stair climber / exercise bike.
Abs - If you are unsure if you can perform a sit-up or crunch in good form the Ab cruncher machine offers instructions to where to sit, what to hold, and how to perform the exercise. Look at the pictures provided for instructions on how to use the machine, or ask someone nearby(preferably a personal trainer if they would mind showing you how to use it.)
Thursday - Sign up for any of the offered classes through your fitness membership (spin class, dance, swimming, kickboxing etc). Key here is to participate in the class, have fun, enjoy the benefits of fitness, and acquaint yourself with people who could potentially offer you beneficial fitness advice (finding a workout partner can provide those who have been discouraged with the extra bit of motivation they may need.)
Friday - Lower Body
Seated Leg Press Machine (not upright design where you're moving weight with your legs, but machine where you use your legs to push your body away on a track which moves the weight.) 3 sets - 8-12 reps good form.
Seated Calf Raise - 3 sets - 8-12 reps good form.
Hamstring Curl Machine - 3 Sets - 8-12 reps good form.
Quad Extension Machine - 3 Sets - 8-12 reps good form.
Abductor and Adductor Machine (caution - use light weight to begin as these can cause very sore hip flexor muscles) 3 sets - 8-12 Reps
10 min cardio, 3 min cooldown and a very good stretch concentrating on the leg muscles in particular.
Saturday - rest day
Sunday - rest day

*** Tip **** The new gym beginner can also use the machines to assist them in learning breathing patterns. Typically, every machine you will use as a beginner requires you to exhale when the weight is being lifted away from the stack. Stack lifts...breathe out, lowering the stack....breathe in. This can be a pretty good learning exercise for the beginner to accustom himself with safe breathing patterns while lifting. When doing concentric movements(shortening of the muscle) a good speed to exercise at is the count of 2 seconds...eccentric(lengthing of the muscle) at the speed of 4 seconds. Keeping control and making sure the weights do not slam or drop during the eccentric movement is very important!

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?
Once again, as stressed before, a personal trainer at a gym does serve a function of providing a service to his/her clients to a) help clients target and achieve fitness goals b) educate the client on how to perform safe proficient exercises and structure workout routines. They can help overcome training plateaus (which everyone must overcome), and can provide you with the encouragement you need. The option of having a personal training studio at your fitness club can be beneficial to those individuals who are not seeing results because they are intimidated by working out in front of other members.

What can they do to make sure they keep going after starting a program?
Start keeping track of your fitness goals. Recording body weight / measurements. Set goals that are realistic and achievable. Once you've overcame those goals, set new fitness goals. Develop a method of recording and planning your workouts and keep track of your fitness improvements. As mentioned before, a workout buddy can be very motivational. Typically when you see good results this can be encouragement to continue going. Make sure to have fun!

Is supplementation recommended for the absolute beginner?
Supplements can work for or against a new beginner. Obviously the main important factor to seeing results and body changes comes down to your diet. No supplement will counter-act or justify a fast food / candy / pop / chip diet. Protein intake is very important when planning to build muscle, but taking 5 shakes a day, and not working hard or proficiently in the gym won't help you reach your goals. Improving your diet would develop a good foundation for an active lifestyle, but if the options of the new beginner were to spend their extra money on supplementation vs. purchasing some personal training sessions, I feel a greater benefit would come from learning how to perform the correct exercises and structure more advanced routines.

[fitnessplus]

I believe a 3 day full body bodyweight workout and 3 20 min cardio sessions workout is the best to prime your muscles and central nervous system for exercise stress.

A typical workout may look like this:

3 sets x 10-15 reps pushups(chest)

3 sets x 5-10 reps pull-ups(back)

3 sets x 10-15 reps chair dips(triceps)

3 sets x 5-10 reps reverse grip chinups(biceps)

3 sets x 15-20 reps body weight squats(quads)

3 sets x 15-20 reps reverse bodyweight lunges(quads/hamstrings)

3 sets x 15-20 reps standing body weight calf raise(calves)

3 sets x 10-20 reps twisting crunches(abs)

All major muscle groups are worked for a complete full body workout and should take no more that 30 to 45 mins to complete followed by 20 mins of hiit cardio intervals to further deplete remaining glycogen stores for an even better fat burning increase in metabolism.

Also to stay motivated with your new fitness program you can change the order of the exercises performed and change the type of cardio for example:

The exercise bike one day or treadmill the next day and even including jumping rope or the stair stepper.

This is what I believe is the best starting exercise program for someone that wants to start working out but doesn't now where to begin!

Good luck and keep motivated the results will come with persistance!

[WPryor]

My suggestion for someone who has never trained and wants to start working out, is to start off with a 3 day split. The 3 day split consists of weight lifting on Monday, Wednesday and Friday.

Monday:
Chest and Biceps

(each type of Bench Press can be done with either barbell or dumbbells, depending on preference)
Flat Bench Press: 1x8 warm up set with 50% normal weight, 4x8
Incline Bench Press: 4x8
Decline Bench Press: 4x8
Dumbbell Bicep Curls: 4x8
Barbell Bicep Curls: 4x8
Dumbbell Hammer Curls: 4x8


Wednesday:
Shoulders and Triceps

Military Press: 1x8 warm up set with 50% normal weight, 4x8
Front Raises: 4x8
Lateral Raises: 4x8
Dumbbell Shrugs: 4x8
Tricep Pushdowns: 4x8
Tricep Pulldowns: 4x8
Skull Crushers: 4x8


Friday:
Back and Legs

Lat Pulldown: 1x8 warm up set with 50% normal weight, 4x8
Cable Rows: 4x8
Dumbbell Rows: 4x8
Squats: 1x8 warm up set with 50% normal weight, 4x8
Leg Curls: 4x8
Leg Extension: 4x8
Calve Raise: 4x8


Each workout should consist of a 5 to 10 minute cardio warm up. This warm up can be done using any cardio equipment and should be a light jog with little to no resistance. Following every workout, 5 minutes of stretching should be done which will help to prevent injury. 20 to 30 minutes of interval cardio can be done on Tuesday, Thursday and Saturday. Abs should be done on Tuesday, Thursday and Saturday along with cardio. Each workout should consist of 4 exercises, doing 4 sets of 15 to 20 reps for each exercise. Exercises should be switched up every workout.

Abs (example):

Leg Lifts: 4x15
Sit Ups: 4x15
Scissor Kicks: 4x15
Jackknife Sit Ups: 4x15

[wugainer]

What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

The best and most basic workout for someone who has never trained should be the compound movements or mutijoint exercise such as deadlift, bench press, squats, etc. The benefits of this kinds of movement are to stimulate most muscle groups in a short period of time, to use heavy weights, and to work within a range of motion where your muscles can easily express their full power.
I would also recommend to though in couple isolation exercises in it
Here is an example for a 2 day program.

Monday: Lower Body
Treadmill: 10 min
Squats: 3×10-12
Deadlift: 3×10-12
Leg extension: 3×12-15
Leg Curls: 3×12-15
Standing Calve Raise: 3×20

Friday: Upper Body
Treadmill: 10 min
Bench Press: 3×10-12
Lat Pulldown: 3×10-12
Dumbbell flyes: 3×10-12
Seated Rows；3×10-12
Shoulder Press:3×10-12

Keep the rest between sit around 60-90 seconds.
Beginners should have three cardio session around 20 min-30min per week.
Find some cardiovascular exercise you are interesting in. I love to sprint up and down the hill. Just do not make cardio monotone. You also can try HIIT.

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

Be patient my friends. “Rome is not built in a day, neither of your body.” Don’t get discouraged if you did not seeing any progress after a couple of weeks. What you should do first is to ask yourself the following questions.
1. Am I getting the good nutrition?
Nutrition is crucial for gaining muscle and losing fat. Without right amount of fuel, the machine will not have its optimal performance.
You should consume at least 1 gram of protein per pound of body weight.
If you want to lose weight, you should minus 200-300 from you daily calorie intake.
If you want to gain weight, then add another 200-300 calorie.

2. Am I getting the intensity during the training?
You should keep the rest between 60-90 seconds and be able to finish the workout around 1 hour.

3. Am I getting enough sleep?
You body do not grow in the gym. It grows when you are at rest.
Aim for 7-8 hours of sleep everyday.

If you answer yes to all three questions, then it is time to make some variation into the program. You can shorten the rest period, change up the grip width, or introduce some new exercise into your programs

What can they do to make sure they keep going after starting a program?

First thing you have to identify your goals whether is to gain muscle, lose fat, or other reason. Without a goal you will like a ship lost in the ocean. You can find a workout partner has the same goal as you. You can download some motivation video to motivate you before you go to the gym. Surround with positive people and tell everyone about your goal, so they can push you forward and make you accountable.

Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

Supplementation should be recommended for the absolute beginner. Supplements can help absolute beginners to recover faster and make them feel better.

Mutivitamin is a must. It makes sure you get the basic nutrients into your system.

Whey protein is another one you should put in your arsenal. It helps to jump start your recovery right after workout.

Omega-3-6-9: Healthy fat can help you decrease inflammation and make your joint happy.

[tommydervan]

I respect your point of view and i squat with a free Barbell, but i think that for a begginer is so much easy to keep a good position and avoid any injury in the smith machine.

Barbell > smith machine