WEEK 150 :: What Is The Best Workout For A Newbie?
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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 A Newbie?
For the week of: 2/24 - 3/2
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).
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He is motivated and excited... but has no idea what to do with all the dumbbells, barbells, and odd machines that he sees in front of him in the gym. It can be overwhelming.
What workout program would you design for them so they can gain as much mass as possible in the shortest amount of time?
What should a beginner avoid when just starting a training program?
What additional tips would aid a new gym enthusiast to long-term success?
Bonus Question: We've all been there - What helped you get over your initial fear of the gym and lifting weights? How did you overcome it?
* IMPORTANT: Please 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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What Is The Best Workout For A Newbie?
The only way to learn something is by doing it. As far as gaining the most mass in the shortest amount of time, I recommend the following. It's a 4 day split, with nothing special. As a beginner, you should primarily stick to basics.
Monday - Chest/Tris
Incline Barbell Press (3 x 6-10)
Flat Barbell Press (3 x 6-10)
Dips (3 x Failure)
Flat DB Flies (3 x 10-12)
EZ Bar Tricep Extension (3 x 10-12)
Cable Pulldowns (3 x 10-12)
Tuesday - Legs
Squats (3 x 6-10)
Leg Press (3 x 8-10)
Lunges (3 x 10-12)
Lying Leg Curl (3 x 8-10)
Standing Calf Raise (3 x 10-15)
Wednesday - Abs
Hanging Knee Raises (3 x 10)
Cable Crunch (3 x 10)
Oblique Crunch (3 x 15 per side)
Thursday - Shoulders/Traps
Barbell (or Smith) Overhead Press (3 x 6-10)
Wide Grip Upright Rows (3 x 8-10)
Side Laterals (3 x 8-10)
Lying Rear Delt Raise (3 x 8-10)
Barbell Shrugs (3 x 6-10)
Friday - Back/Bis
Barbell Rows (3 x 6-10)
Chins (3 x Failure)
Cable Rows (3 x 8-10)
Hyperextensions
-I wouldn?t recommend Deads yet as you'll need to acquire good form and strength to do them properly.
Standing Barbell Curls (3 x 6-8)
Alternate Incline DB Curl (3 x 8-10)
Sat and Sun - Off
When starting a new program, a beginner should primarily avoid 2 things:
1. Intensity Techniques. Avoid supersetting, dropsets, negatives, etc. If you're just starting off, you need to learn the basics first. You don?t need to get into the more sophisticated techniques until you have some time under your belt.
2. Keeping it simple. Use basics and you'll see huge improvements.
As far as tips that would aid in long term success:
Don?t be afraid to ask for help. Anyone at the gym (whether it be trainers or other members) usually would be more than happy to help. Just don?t ask mid-set. Wait until they are done.
Learn as much as you can outside the gym. Read as much literature and as much online that you can to help you further your knowledge about lifting and nutrition. The more you know, the better off you'll be.
Set goals. Even if you have no aspirations of competing, set yourself some long and short term goals. That way you always have something to look forward to and push yourself towards. It'll keep you motivated like no other means.
Bonus Question:
What helps get over your initial fear of the gym and lifting weights?
Easy - surround yourself with people that you can learn from. It?s much easier when you have someone to ask questions and that can help you when necessary. Find an environment that suites you, where you have the most potential to grow both physically and mentally.
The Best Workout for a Newbie
Newton's first law of motion is that an object which is at rest tends to stay at rest and an object which is moving tends to continue moving until another force acts upon it. What is the cornerstone of physics coming to tell us? The hardest part about anything is getting started. Being a bodybuilding "newbie" is certainly no different. I don't remember anything more intimidating than my first day at the gym... and believe me, it's not because I haven't lived! I've traveled the world, spoken in front of auditoriums full of hundreds of people, climbed mountains, swam with sharks, and even gotten married! But alas, nothing was as daunting as that first time that I saw all of the weights, machines, and most of all, the huge, muscular people using them. I knew that I couldn't do what they could do... in fact, half the time I wasn't even sure [I]what[/I] they were doing. Not that day, and not even a year from that day. But that if I wanted to be like them it would take long, consistent, determined efforts. But what I didn't realize then, was that I needed a plan. I made a lot of mistakes when I got started, and now I am going to explain what I believe to be the ideal mass building workout for the beginning bodybuilder.
[B]The Workout[/B]
Note: All rep ranges will be written with a range (eg 10-12) because as a newbie your strength may not be so obviously stratified that you can just add 10 pounds to the barbell and do 2 fewer reps than you did with the lesser weight. There are many factors to take into account, such as the strength of your tendons, muscle endurance, cardiovascular endurance, mental focus, etc which may affect how you lift. The first set (or two sets) should be with lighter weight (though the rep range may be the same) as a warm up. That said, all sets and reps should be done slowly, carefully, and with good form. This is a three day split system workout with at least one day off between workouts. Abs should be worked with every workout.
Day 1: Chest and Back
Warm-up: 1 set of 10-20 push ups, NOT to failure
Barbell Bench Press: 3x10-12
Barbell Incline BP: 3x10-12
Reverse Grip (knuckles facing your body) Chin-ups: 4 sets to failure
Barbell Rows: 3x10-12
Crunches: 2x15
Reverse Crunches: 2x15
Day 2: Biceps and Triceps
Barbell Curl: 3x12-15 (super strict form with peak contraction!)
Dumbbell Curl: 3x10-12 (super strict form with peak contraction!)
Dips: 3 sets to failure (If you cannot do more than 3 dips on the last set, do bench dips)
Cable Pushdowns (with a bar, overhand grip): 3x10-12
Bicycle Kicks (abs): 3x12
Day 3: Legs and Shoulders
Squats: 3x10-15
Leg Extensions: 3x12-15
Leg Curls (lying): 3x12-15
Standing Calf Raises: 4x15-20
Side Lateral Raise: 3x10-12 (use strict form and don't cheat!)
Bent-over lateral raises: 3x10-12
Crunches on a Swiss Ball: 3x15
This workout something noticeably missing: exercises isolating the anterior (front) deltoid. Why is that? Because for a true newbie, the biggest threat that he faces is overtraining, and the front delt is certainly hit hard enough to stimulate growth in barbell bench/incline presses, so why abuse your body? You will grow anyway, so who needs to waste their time (and risk the complications which overtraining causes) with sets of military presses, shrugs, front raises, etc?
[B]Things to Avoid When Getting Started[/B]
The biggest risk to the newbie is "over doing it". It is only natural that when you are the new guy you want to prove yourself to everyone else. I have seen people come into the gym for the fifth time with a workout based on what Jay Cutler does. They don't realize that when he was a newbie, he did only the basic exercises, just like everyone else. Many people overtrain so horrendously that they get no results after the second month and quit their gyms because they have "bad genetics". Another way to over do it is with which exercises they choose. It is so tempting to decide that your inner pectorals need work, and add in some sets of cable cross instead of sticking with mass building basics. There is also over-supplementation. Many newbies think that buying everything in the Muscletech line will make them get big in a month or two. A newbie needs to start out slowly in ALL AREAS and not skip steps. Overcomplicating his workout, overtraining his body, and overly relying on supplements are all major stumbling blocks to early bodybuilding progress.
[B]Tips for Beginners to Succeed[/B]
1. Master the basic exercises with proper form. Don't be in such a rush to raise weight and impress people that you start to do all of the exercises wrong. Don't experiment with intensity techniques (forced reps, negatives, super-sets, etc) until you need them.
2. Eat and sleep properly. Your muscles cannot grow without materials to build them, and sleep is the ideal setting for muscle growth and recovery.
3. Ask for help. There are plenty of people in any gym who can make sure that you are doing your exercises properly, critique your training plan and diet, or just provide you with support and motivation. Most people in gyms are perfectly willing to share what they know to help others.
4. Don't get discouraged. Rome wasn't built overnight and your body won't be either. Keep on track and realize that if you stick with it, you will see major changes.
5. Find a partner. There is no thing more motivational than knowing that someone else is counting on you. If you have someone else there, you will find that your workouts go more quickly and more enjoyably with better results.
Bonus Question: What helped me get over my initial trepidation about lifting?
I talked to people at the gym and enough people said "wow, I remember when I first got started" and said that they were just like me, and now they bench 300lbs. I saw that everyone has to start at the bottom and there was hope for me too. Ask around, everyone was small, weak and pale when they started lifting. There is nothing to be afraid of.
Beginner Workout and Advice
What workout program would you design for them so they can gain as much mass as possible in the shortest amount of time?
DAY- 1 UPPER BODY
Barbell Bench Press(5x5)
Dumbell Shoulder Press(5x5)
Skull Crushers(5x5)
Pull Ups(Add Weight if Necessary)(5x5)
DAY 2- LOWER BODY
Barbell Squat(3x10-12)
Dumbell Lunges(Each Leg)(3x10-12)
Lying Leg Curl(3x10-12)
Seated Calf Raise(3x10-12)
Crunches(3x25)
DAY 3- OFF
DAY 4- UPPER BODY
Dumbell Incline Press(3x10-12)
Dips(Add Weight if Necessary)(3x10-12)
Lat Pulldowns(3x10-12)
Seated Rows(3x10-12)
Barbell Curls(3x10-12)
DAY 5- Lower Body
Hyperextensions(5x5)
Dumbell Step Ups(Each Leg)(5x5)
Leg Extensions(5x5)
Standing Calf Raise(5x5)
Crunches(3x25)
DAY 6- OFF
DAY 7- OFF
***Important Note- All excercises should be preceded by 1-2 light warm up sets.
This workout is good for beginners or anyone for that matter because it incorporates two different set/rep schemes which stimulates all of the different muscle fibers in the muscle. The workout?s are also fun and relatively short so going to the gym won?t feel like as much of a chore!
What should a beginner avoid when just starting a training program?
It seems pretty simple but the biggest thing a beginner should avoid when starting a training program would be stopping that training program. With exception to being sick or injured there is no reason to skip a workout. My experiences tell me that when a person go?s a period time without being in the gym, the likelihood that they never return to the gym increases the longer they remain away from it.
What additional tips would aid a new gym enthusiast to long-term success?
1.You are what you eat. I put this as my first tip because it is simply the most important aspect to any athletes success. Without a healthy balanced diet there is NO WAY your gains will meet there maximum potential. You could workout like a beast with perfect form and still not make gains, that is if you don?t give your body the proper nutrients to repair itself from your strenuous workouts. I would recommend keeping a ?meal log? in which you keep track of all the food you eat during the course of a day. This is a great way to keep tabs on what and how much your eating. If this meal log is full of words like ?Twinkies? and ?Big Mac?s? then your diet has got to change.
FOODS TO EAT
Lean Meats and Fish
Eggs
Milk (skim,1%,2%)
Nuts(especially Almonds)
Fruits and vegetables
Whole grain Breads/cereals
FOODS TO AVOID
Sugary Fruit Juices and Soda
Fatty Meats/Sausage/Bacon
White Breads/Cereals
BEER! and Alcohol in general
Fast Food
Anything Fried
2 Take Supplements. It is important to know that supplements alone will not change your physique if you just lay on your butt all day, but when combined with a proper strength training regimen supplements can do magic. In fact you would be crazy not to use them given the benefits that have been shown! For beginners I would advise sticking to the basics; Whey Protein, Creatine, and multivitamins.
For Whey Protein- Take 20-30 grams pre and post workout. Also try to ingest 1 Gram of Protein per pound of bodyweight per day, by eating a combination of high protein foods and whey protein.
For Creatine- Take 5 grams post workout. On off days consume 5 grams upon waking. While taking creatine it is important to drink at least ten glasses of water daily.
For multivitamin- Take as directed. I think even beginners know how to take a multivitamin.
3. Don?t Get Down on yourself. So you didn?t bench press as much weight as you thought you where going to, or maybe the scale reads a number higher or lower than you where hoping. Who cares. It has happened to the best of us, especially when just starting out. You'll do yourself no good by dwelling on it and getting depressed. Just promise yourself if this happens to you, that you will work even harder next time your in the gym. If you do this you will succeed, I Guarantee it.
4.Get Your Form Right. I see so many people, beginners and experienced lifters, who have terrible form. Bad form leads to less muscle stimulation(which means less growth) and a greater chance of hurting yourself. If you are doing your exercises improperly, you probably have a better chance of getting injured, then you do of getting big.
5.Keep a training log. It helps to keep a little workout book in which you write down what exercises you did, what weight you used and which sets/reps you used. Using a training log is a great way to chart your progress. If you don?t know what you have done in the past, how do you expect to move forward.
Bonus Question: We've all been there - What helped you get over your initial fear of the gym and lifting weights? How did you overcome it?
Like most people I was extremely scared and confused when I first started going to the gym. After about a month of going to the gym with little success, I finally worked up the courage to ask one of the guys at my gym for some pointers. To my surprise he did not crush me like a bug like I had pictured in my head, but was actually very helpful and taught me a bunch of useful workout tips.
So when you are in the gym and you are feeling completely overwhelmed and at a loss of what to do, just ask for help. You?ll be surprised just how willing and eager people are to assist you. Also we live in a world where you can find pretty much any type of information you want on the internet. So it never hurts to do some research of your own on this website or other one?s like it.
Best workout for a newbie
"He is motivated and excited... but has no idea what to do with all the dumbbells, barbells, and odd machines that he sees in front of him in the gym. It can be overwhelming."
We've all felt this way when we first started training. And for me, I see it everyday that I'm at work in the gym. Hey, I get it. There are some really intense and fit people there, and they're barely wearing enough clothes to keep them decent. For someone new to this atmosphere, it can definitely be overwhelming.
For anyone new to the gym life wanting to gain some muscle mass, it is important to keep things simple. Any stimulus they place on their body at this point will start their body on the road to results. The trick is to not overdo it. This will keep the gains coming, and most major soreness (the kind that makes you want to stay in bed all day) that might scare them away from rearing its ugly head.
*I would keep the lifting portion to 2-3 days a week, with 2 days between sessions. This should be the max for the first 8 weeks.
Assuming that the individual does not have any limitations, such as poor range of motion, injuries, etc... I would design a program that looks much like the one noted below.
(If there are any questions regarding form or the setup of a machine, be sure to ask a staff member for their assistance. They are there to get you acclimated, so use their service.)
10 minutes of warmup activity, perhaps on the elliptical, treadmill, or bike.
Seated Row 3x12
Chest Press 3x12
Lat pulldown 3x12
Leg press 3x15
Leg curl 3x12
Ab Crunches 2x15
Good mornings 2x10
20-30 minutes of any light cardio activity that you choose. On a scale of 1-10, you want this to feel like a 6.
This workout will work every major and minor muscle group. You can't work your back without working your biceps, and you can't work your chest or shoulders without working your triceps. This is the reason there are few isolation movements in the program. You get the most bang for your buck by working major muscle groups in Big Compound Movements.
*Things to avoid when just starting out????
1. Avoid lifting more than you're capable. Focus on feeling the muscle while using good form. Many people hurt themselves early on by trying to use too much weight with bad form.
2. Avoid trying to jump right into Free Weight training. The body takes some time to get used to the movements, and by building a solid base around machine work, it makes it much easier to make the transition into Free Weights.
3. Avoid adding "extras". Extra sets, extra exercises, etc. Your body doesn't need all of these extra movements when you're first starting. And believe me, if you're focusing on correct form and feeling the muscle work, you just won't need anything else. Avoid the "more is better" mentality. More is simply more.
*My additional tip(s) for long-term success?
1. Take your time building a solid base with Compound movements.
2. Don't focus only on 1 or 2 bodyparts at the expense of the others. We've all seen the "lightbulb" shaped lifter in the gym with no leg development. It looks ridiculous.
3. Let your body respond to the weight training and food intake on it's own. Don't try to rush results by quick fixes (drugs, or otherwise).
*There are a few things that helped me overcome my initial fear of the gym.
I realized that every person in that weight room had to start somewhere, and that nobody is sculpted like a Greek God overnight.
The second thing that helped me was to simply talk and ask other people around me a few questions. People in the gym are always ready to lend their expertise and knowledge to someone new. Just don't ask in the middle of their set and you'll be good to go!
What is the best workout for a newbie?
So I found this thread the day this was due. I?m sure I left something out, or fudged up with trying to type it all up so quick. Ill do my best to amend it if I?m able to, but I wanted to post it for the deadlines sake.
What is the best workout for a newbie.
To start, a future gym rat needs to learn a few basics of the realm.
1; Everyone is different.
There are so many elements that make up our body. Any change in any one of these thousands of areas in our body will affect how our body uses that input (the work out or supplement etc). Some exercises work better for some. Some supplements work better for some. You will learn what is best for you and your body type after a little time under the steel. Try, Fail, Adjust!
2; There is a method to the madness.
What ever your goal may be, not just mass gaining, requires more than just coming into the gym once a week to lift some weight. There is an exact science behind part of enhancing your body?s performance. It takes learning this to give you the edge you need to gain (in this case) mass and strength as fast as possible. From the way you work out and when and how to eat; to every part of your daily life that will either contribute to or against your goal. Even how late you decide to stay up playing video games or out at the bar to the snacks you grab on the fly when your late for school or work, everything plays a role. Just remember that it takes educating yourself in various areas here to become successful. (This will be covered more later)
3; Get a FRIEND!!
A friend to lift with is a golden opportunity. They can spot you when you get in trouble with almost dropping a weight, or assist you on a rep that you are almost able to complete. They are there to PUSH you, make you not quit and force those extra reps that you would of pussed out over. And most guys are competitive, so there you go, compete with each other (safely).
4; Dear diary?
It doesn?t have to be pink, but you need one. Writing down what you lift is crucial. Don?t think you?ll remember it next week, sometimes you will, sometimes not. But when you have the data available it enables you to push your self week after week always making sure you are lifting more or running faster.
And a few things you need to avoid;
1; Who cares what that other freak is lifting
Listen, you have NO idea who the other dude is, so just because your max is his warm up doesn?t mean you need to add weight to impress him, he doesn?t care, and neither should you! You WILL end up hurting your self, and putting self behind on schedule. Lift whats right for you, you?ll get stronger faster that way.
2; being shy
If youre lifting alone and need a spot, or just have some general questions, ASK SOMEONE. You would be surprised, people at the gym are usually awesome and don?t mind flabn their jaw about a few things. BUT BE CAREFULL WITH GYM ADVISE, there is a ton of crap that gets tossed around, always verify information elsewhere.
Okay, so here we are, you are motivated and ready to tackle what ever it is you need to obtain your goal of gaining mass, and fast. Lets start with your diet since that is actually MORE important than how you work out.
We?ll start with how much to eat. That will be determined by your body type. Are you a naturally very slim person who stores virtually no fat on their body, or are you the opposite? The scale spans from 3,500 to 6,000 calories per day. If you have always eaten whatever you wanted and never gained any weight or fat, then you will be at the high end of the scale, 6,000+ calories a day. If you are at the other end of the spectrum where whatever you eat is always stored around rather than inside your stomach, then you?ll want to start at the lower end, around 4,000 calories. That may seem like a lot of food, and it is, however you?ll see why it?s ok to eat it as long as you eat it the right way which ill go over next.
Losing fat to look better and gaining mass/strength do not go hand in hand very well. The most effective approach is to accomplish the strength and/or size you would like with no regard to aesthetics. Upon completing your goal, your diet and exercise routines will adjust and at that point you can work on maintaining your strength/size and lowering your body fat. Don?t worry though, I?m not talking about becoming a swollen hippopotamus here. If you are skinny and enjoy how high metabolism has left you naturally ripped, you WONT lose it in the end. You might appear to soften up a little for a short duration, but no sooner do you reach the size you wanted to add will adjust your program and virtually instaneously become ripped again. And if you are beginning from obese or larger platform there is still nothing to worry about. Your body won?t get the nutrition it needs to heal and refuel yourself from intense workouts just from the stored fat energy you have. You?ll need to offer your body a fresh source to build new muscle. Again, as you reach your goal, adjust your program, and you?ll watch the fat melt off your body so fast you wont believe it. When you increase the amount of muscle mass on your body, you are indirectly increasing your natural testosterone levels. Testosterone devours fat cells way faster than a fat kid after cake. Its better to over-nourish your system than to under-nourish it. While your body is trying to build all this new muscle from your workouts it needs so many sources of nutrition and if the nutrition is not there, then it will not build as much as it could.
Remember, everyone is different, it takes playing around with exercises and diet types to see what?s best for you. So even after you?ve decided on a calorie intake, you can always adjust it accordingly. If you feel your storing more than you need, by all means, drop it 250 calories a week until you find what is working best for you. Lets say 4500 calories is good enough (it?s a good average start point for most). You are going to want to spread the food you eat throughout the day, not eat it in big meals. Eating every two hours seems to be an industry standard. It will keep your metabolism up, and make sure your body needs whatever it wants when it wants it. You can picture your metabolism like a fireplace. Its easier to keep tossing a small logs on it to keep the fire going than to burn a big stash of wood and then try to relight it after it has been put out for a while. Same with your metabolism, keep something in there so its always burning. It helps to prep your days in advance. Think the night before what you?ll be doing the next day. When you will and wont be around food. Try to make some meals in advance and pack them in a bag or cooler so you can grab them easily. it?s a chore. But its absolutely necessary. I?ve found for myself that twice my weight in protein works well. So If I weigh in at 190, I will eat 380 grams of protein in that 4500 calories. Again, everyone is different, some claim a 1:1 ratio is adequate, and others say 1.5 grams per body pound. Its important to keep these calories clean. By that I mean, healthy foods. Some examples are; chicken, tuna, salmon, turkey, ham, eggs, wheat or multi grain breads, salad, fruit, vegetables, etc? You have to eat for your body, not eat for taste. There are plenty of guides out there with great menu samples of how to eat healthy food and make it taste great. You?ll want to stay away from sugars, soda, and junk food. Its alright to have some here and there. I usually have a little something once a week.
Lets run through an example day. So you can picture this. I?ll also bring up some new points.
7 am - wake up ; Protein/honey/water drink
Why; Your body has been fasting all night, it needs protein immediately. When your body is looking for food it goes to the easiest source, which happens to be your muscle! So get something in there fast so it stops taking from what your trying to build. The honey is doing the same thing, you need a fast carb, and sugar is it, honey is healthier. Drinking all this with water ensures no delay in the digestion.
8 am - breakfast ; good 30 g of carbs, 4 egg whites (around 40g protein total with the meal)
Some more carbs for the day, you?ll need them, English muffin (whole wheat), bagel, fruit etc. Eat some eggs, good source of a different type of protein. Milk, Oj, etc
10 am - shake ; two scoops whey/water, few Oz of mixed nuts
This is just to keep the metabolism fire going. Its very low in calories. The nuts help slow the digestion of the protein so it stays with you longer. Fats will do that.
12 - lunch ; big salad w veggies (very little dressing), fish or chicken
(here 50g protein is good, while only around 10g carb needed)
Getting close to work out time, so make sure to eat salad an veggies, you?ll want the phytonutrients they offer.
2 - pre workout; Orange, scoop of protein
Youll ant a fast digestiong carb like sugar) before working out so that your body has . immediate energy for your lift and isn?t looking to take from your muscle for energy as I sated before about while you sleep. If youd prefer you can take a sahke with you to the gym loaded with a mass gainer. They have good carbs for at the gym and you can sip on it through out your work out. That will ensure your body isn?t eating its slef for energy and only focusing on exercising your muscle.
5 - post work out ; whey, casein, CARBS
After your workout you?ll want something that can digest fast so that your body can utilize it during this crucial recovery time. Generally it?s a 30 minute window to get something in your stomach. Youll want whey isolate for a fast protein to get to your muscles quickly. Casein has been found in studies to be great for a post workout as well, however, you?ll want mostly whey. Fast digesting carbs are also important. Even a little sugar is okay. Mass gainers are great at this point. They are chaulk full of a variety of carbs that would work great. 60+g of carbs is good.
7 - dinner time ; lots of greens, carbs, and protein again
Broccoli is great, STEAMED. Sweet potatoes work well for carbs. Fish or any of the lean meats fit fine. 20g carbs is plenty.
9 - its ok to eat before bed!!
Just as you lay down grab a casein shake mixed with milk. Two scoops of casein should last you most of the night. This slow digesting protein will sit in your stomach and slowly digest while you sleep to keep a constant food supply to prevent going into an extreme catabolic state (eating your muscles for energy). The milk also slows it down. Adding natural peanut butter is a good idea as well, 2 tbsp.
Best Routine For A Newbie
Oh Yeah. The FIRST DAY AT THE GYM. It is something everyone who has experienced , remembers for the rest of his/her life. It is just one of those things in life that involves so much of a mental factor, that it creates a lasting impression - one that will surely last a lifetime.
But you are ready to enter a gym and give exercising a try. That itself puts you ahead of the millions of lazy people around the world, who would never do such a thing. But that is just step one. Now let us ensure that your time in the gym is not wasted.
This brings us to the workout. Let me now come to the workout that I would suggest for a newbie.
First, start off with a very light warm up. This should take about 10 minutes and I would recommend the following -
3 minutes of jogging
2 minutes of cycling or skipping
1 set of 10 reps - bench press with the rod alone (or very light weight dumb bells)
1 set of 10 reps - pull ups
1 set of 10 reps - good mornings with the rod alone.
1 set of 10 reps - overhead tricep extensions with very light weight dumb bells
1 set of 10 reps - bicep curls with the rod alone.
This light warm up is done in order to get your body ready for the heavier sessions that lie ahead. It is important to note that you do not go to failure on any of the warm up sets. This would leave you exhausted for the main workout.
After a couple of minutes rest, I would suggest a stretching routine for about 3 to 5 minutes.
This procedure ensures that your muscles are not COLD when you stretch them. They are already warmed up a little. This helps prevent injury.
I recommend the above two warm up and stretching routines on all workout days.
Now, let us come to the main workout routines that a newbie needs to follow.
Precede every workout with one warm up set with moderate weights. Do one warm up set with about 15 reps.
Day 1 - Chest
Barbell Bench Press - 3 sets of 8 to 12 reps each
Barbell Incline Bench Press - 3 sets of 8 to 12 reps each
Flat Bench Dumb Bell Flyes - 3 sets of 8 to 12 reps each
You can perform incline bench dumb bell flyes or parallel bar dips instead of flat bench dumb bell flyes. You can choose any one for a particular week and another one for the next if you like.
Day 2 - Back
Chin Ups to the front or back (but not both) - 3 sets of 10 reps each.
Lat Pulldowns to the front or back (but not both) - 3 sets of 8 to 12 reps each
Single Arm Dumb Bell Rows - 3 sets of 8 to 12 reps each
Back Extensions - 3 sets of 10 reps each.
Day 3 - Cardio, Abs and Forearms
20 minutes of jogging
10 minutes of cycling or skipping
Swiss Ball Crunches - 3 sets of 10 to 15 reps each
Rope Crunches - 3 sets of 10 to 15 reps each
Hanging Abdominal Leg Raises - 3 sets of 10 to 15 reps each
Forearm Curls - 3 sets of 10 to 15 reps each
Reverse Forearm Curls - 3 sets of 10 to 15 reps each
Day 4 - Shoulders and Traps
Shoulder Presses - 3 sets of 8 to 12 reps each
Standing Lateral Raises - 3 sets of 8 to 12 reps each
Front Dumb Bell Raises - 3 sets of 8 to 12 reps each
Shrugs or Upright Barbell Rows - 3 sets of 8 to 12 reps each
Day 5 - Arms
Close Grip Bench Press - 3 sets of 8 to 12 reps each
Barbell Lying Tricep Extensions - 3 sets of 8 to 12 reps each
Tricep Kick Backs - 2 sets of 8 to 10 reps each.
Alternate Dumb Bell Bicep Curls - 3 sets of 8 to 12 reps each
Preacher Curls - 3 sets of 8 to 12 reps each
Concentration Curls - 2 sets of 8 to 10 reps each.
Day 6 - Legs
Squats - 3 sets of 8 to 12 reps each
Lunges - 3 sets of 8 to 12 reps each
Leg Extensions - 3 sets of 8 to 12 reps each
Hamstring Leg Curls - 3 sets of 8 to 12 reps each
Standing Calf Raises - 3 sets of 15 to 20 reps each
Day 7 - Rest
What should a beginner avoid when just starting a training program?
There are several things that a newbie needs to avoid. I can only hope to cover a few of them here in this section. But please take note.
1. Improper clothing and that includes shoes too. Proper attire helps prevent injury and allows proper movement of body parts for exercise.
2. Avoid the company to people who take banned substances like drugs, drugs, steroids, etc.
3. Avoid the gym wise guy who thinks he knows more than he actually does. And the worst part is, these people think that they have all the experience and right to go about telling people what to do and what not to. Avoid advice from people who do not have proper training knowledge.
4. Avoid socializing. The gym is not meant for that.
5. Avoid assuming things. Please clarify before getting into anything. There is no harm in that. Moreover, the coach is there to help you at such times and that is what he is paid for.
6. Get rid of the ego. Remember, never to try and impress people at the gym by going overboard or by trying something new that you are not certain of.
7. Avoid junk food. Bodybuilding and fitness is a lifestyle. Unlike other sports, the training does not end when the workout or session is done. Training for bodybuilding or fitness goes a whole long way more than just the gym. Diet forms a major part of the training program. Get your diet right and follow it morning to night. Otherwise, no amount of exercise is going to help you. Newbies seldom understand the importance of diet.
8. Avoid dropping your guard. Injuries do happen at gyms. Stay safe and keep others around you safe
9. Stick to your program. Do not try something just because there is a bigger and better looking guy doing it. Carefully analyze what works and what does not.
10. Avoid stagnation. Lot of people do not update their knowledge. You have several tools such as books, magazines and the internet from where you can learn about the human body, training, exercises, diets, treating injuries, etc. Please invest quality time into this type of knowledge development. Especially as a newbie.
11. There are several people who spread rumors and believe in myths. Do not listen to them and avoid spreading them yourself.
12. Do not spend too much time on warm ups. You may have nothing left to give after that.
13. Avoid having misconceptions about supplements. Newbies believe that supplements play a bigger part than they actually do. A supplement is just that - a supplement. All its does is it helps you complete the diet and nutrition part of things. Supplements are just a way of avoiding deficiencies. Please do not think that supplements are more important than a proper well balanced diet. Like mentioned earlier, invest quality time in learning diet and how supplements can fit in.
14. Give your body time to grow. Do not be in a rush to see results. Body building, muscle building and fitness are not easy. If they were, everyone would be ripped, muscular and fit. It is tough. That is why there are so few who actually achieve success.
15. Avoid exercising beyond the 45 minute mark. It is easy to overshoot this limit as an enthusiastic newbie. There are several people who believe that the longer they stay at the gym, the more results they will see. Nothing could be further from the truth. Exercise for 45 minutes, then get out of the gym, eat well and rest your body. Relax and enjoy yourself. Results are not going to show immediately. The smart and well educated newbie knows this.
What additional tips would aid a new gym enthusiast to long-term success?
1. You are not going to be a newbie forever. There will come a stage when you need to kick things up a notch. Make sure you have all the knowledge and prepare yourself well in advance for such a stage. These stages come about every now and then. If you do not make them count, you will be a newbie in terms of knowledge and training all your life (and trust me - I have met dozens upon dozens of such people who are newbies even after over a decade of training).
2. Do not experiment too much with supplements. Stick to the ones that work.
3. Invest a few dollars and hours in learning things right as early as possible. This initial investment is priceless. The newbie stage is critical in many ways. It lays the foundation to your future in training. If you are on the right path, and are seeing results steadily, you are more likely to continue with it in the long run. On the other hand if a newbie does the wrong stuff and eventually sees no results, he is more likely to quit.
4. Find a training partner with goals similar to yours. This is a big psychological advantage for a newbie. However, remember not to form a group. I do not like to see people with more than one partner. Three or more partners leads to wastage of time at the gym since the waiting time in between sets is too large.
5. It is really tough on the body and mind in todays world to train and stick with it for long period. If you feel that your routine is getting too demanding on your mind or body because of some other commitments in life, it is ok to take a break every few months for like a few days or even a week. This will rejuvenate your body and mind and you will be ready to take on the challenges of training once again.
6. Do not cheat on your training or your diet. Cheating once in a fortnight is okay according to me. But this may vary depending on your goals. But then again a cheat day will provide pleasure to the mind and will keep you motivated for training.
7. Do not miss out on getting 7 to 9 hours of sleep a day.
8. Lastly, fix goals for yourself and give yourself enough time to achieve them. Maintain a log or a diary. Note down the exercises that you perform and the poundages used, note down diet, note down important tips, motivational lines, pictures, etc and frequently update and follow this log to monitor yourself.
Bonus Question: We've all been there - What helped me get over my initial fear of the gym and lifting weights? How did I overcome it?
I have never lacked the desire to get fit and stay fit. I have been a fitness freak and athlete basically all my life. I always wanted to be at my very best at whatever sport I took up as a kid and the same is true even today. This was a big advantage when I went to the gym the first time. Obviously the decision to join a gym did not happen overnight. Every person ponders joining a gym over a period of time before making the decision. In that period of pondering, I did my research on weight training ? the benefits, challenges and the demands of it. I finally decided that it was something that I needed to try. The day I joined, I must admit that I was very nervous and did not know what to do in there. And at the time, I was in a new state where people spoke a totally different language which I did not know a word of. But my mental focus and my desire to get over the challenge pushed me on (Bodybuilding and fitness really does improve you physically and mentally). In my case my mental toughness came from my experience as an athlete. Once in there, I took my first week just to learn the names of the exercises and equipment (Luckily the names people use all over the world are pretty much in English). At this point I knew no more than a dozen words of the new language people spoke. The following two to three weeks, I learnt from a well experienced coach by use of sign language and the dozen words I already learnt, how to perform every exercise and what routine I need to follow. It was tough, but I knew I was tougher. And the coach was always ready to help and pass down his knowledge and experience. That was it. After my first month, I was ready to tackle the challenges a whole lot better. All along, I read a lot of stuff on the internet and amassed a ton of information. It was like I was studying for a big test that my life depended on. I still read a lot even today (7 years after my FIRST DAY AT THE GYM).
Thank you for all the info (From a Newbie)
Just like to say thanks for all your input on this post.
As a newbie I'm into my third week of lifting and feel a little concerned by my program the trainer set up for me, based on what you guys have said as my routine is push & pulls with super sets.
Which everyone who has posted has said these are more advanced technique's and shouldn't really be done for a newbie like me.
I think I may have to take one of these basis routines after I finish this six week program.
Thanks again.
