Workout plan for DUMMIES

[My_Friend]

I wrote this for my friend but maybe someone here will like it too or have some constructive remarks.

HOW TO TRAIN?
-There are many ways but the most succesful is the so called SPLIT.
-Train at least 3 days/week at most 5 days/week
-Do different muscle(s) every day so they have a week to recuperate and grow.
-Do at least one exercise per muscle in each body part. This is very important as it will make your body look natural.
-Do one or two warm up sets with light weights then three sets with full weight
-Always try to do 10 repetitions per set (reps)
-If you can do all three sets with 10 reps, next time increase the weight by 5-10lbs.
-Don't WASTE your time while in the gym. Rest one or two minutes between sets. Don't train more than one hour per day.
-The key to making rapid gains is using HEAVY WEIGHTS. Always push yourself to do your 3x10 repetitions so you can move on to a heavier weight next time!

EXAMPLE
-Suppose you train 3x week (you can regroup the excercises if you train 4 or 5 times)

-Monday
-Chest (pecs): Incline Barbell Bench Press
-Arms (triceps): Dip
-Belly(abs): Weighted Sit-ups (with a plate on your chest)

-Wednessday
-Back (lats): Wide grip Pull up
-Back (lower back): Cable rows
-Arms (biceps): Dumbbell Curls

-Friday:
-Legs (quad+hamstring+glutes): Squat
-Legs (calves): Calf Raise
-Shoulders(delts): Military press
-Shoulders(traps): Barbell shrug

OTHER
-You can train most muscles by barbell, dumbbell, machine or cable excercises. Barbell and esp dumbbel are great for training the smaller support muscles. Machine and cable excercises allow you to use more weight and train the main muscle more. Ideally you should do one bb/db and one cable/machine excercise per muscle.
-Add more excercises per muscle when you get better e.g. Dumbbell flyes for chest, deadlifts for legs, lateral raise and bent-over raise for shoulders, Pull down for lats
-Shifty looking people will offer you oral steroids, don't take them they will make you bloat and look bad for minimal gains in the long run.

[sstroh]

you trollin or are you serious?

[My_Friend]

Originally Posted by sstroh

you trollin or are you serious?

Thanks for your input now GTFO

[NorCalRox]

something like this was already written for people who want to train (like your buddy). It's called Starting Strength.

[sstroh]

wtf you negged me? This ain't the misc, and your post sucks. Allow me to explain:


First of all you make extremely broad generalizations as to what is best, when in fact here is no *best*. There are different types of training that work best for differing goals and or experience levels.

Second, I assume this post is targeted towards beginners, in which case your advice is garbage. 5 day splits for beginners? Once per week? That's nonsense.

3 sets of 10 reps for everyone? More over generalized garbage, set and rep schemes should be tailored to an individuals goals.

Rest one or two minutes only - anything more is wasting time?

You refer to your abs as you belly? Are you 5 years old?

And lastly, the coup de grace:

Originally Posted by My_Friend

Barbell and esp dumbbel are great for training the smaller support muscles. Machine and cable excercises allow you to use more weight and train the main muscle more.

Plain and simple - your advice sucks. Take your fat ass back to posting pics of nekkid teenages in misc, or shut up and spend some time reading - then maybe next time you won't look like a moron.

[My_Friend]

Originally Posted by sstroh

wtf you negged me? This ain't the misc, and your post sucks. Allow me to explain:

No need to be rude.

First of all you make extremely broad generalizations as to what is best, when in fact here is no *best*. There are different types of training that work best for differing goals and or experience levels.

I understand that. Still a split routine has worked best for me so that's what I'm advising.

Second, I assume this post is targeted towards beginners, in which case your advice is garbage. 5 day splits for beginners? Once per week? That's nonsense.

I also said to redistribute it to 3 or 4 days if wanted. At this low volume it doesn't really matter how you split it.

3 sets of 10 reps for everyone? More over generalized garbage, set and rep schemes should be tailored to an individuals goals.

3 sets of 10 works great for most people. If they get more advanced they will be able to make the adjustments themselves.

Rest one or two minutes only - anything more is wasting time?

Correct

You refer to your abs as you belly? Are you 5 years old?

...

And lastly, the coup de grace:

Wut?

Plain and simple - your advice sucks. Take your fat ass back to posting pics of nekkid teenages in misc, or shut up and spend some time reading - then maybe next time you won't look like a moron.

Dude you have 15" arms and you weigh more than me.

[My_Friend]

Originally Posted by sstroh

you trollin or are you serious?

Thanks for negging me with "you are dumb"

I wanted to keep it as simple as possible for someone who has never been in the gym before. Everything at the bare minimum but still enough to make progress and get a good looking physique. I didn't do well on starting strength so I won't advise it to others. If that makes me dumb so be it.

[Uk Lifter]

negged

[My_Friend]

Originally Posted by NorCalRox

something like this was already written for people who want to train (like your buddy). It's called Starting Strength.

Starting Strength is good for strength training. My friend wants to look good for the ladies. He has no use for a routine which neglects his traps, lats and calves! I don't understand why everyone is advised to start with starting strength here. I've been there and done that and regret it. IMHO splits are the way to go for most bodybuilders including beginners. My plan is based on Jay Cutler's workout plan for beginners.

[Farley1324]

Originally Posted by My_Friend

I wanted to keep it as simple as possible for someone who has never been in the gym before.

http://forum.bodybuilding.com/showthread.php?t=998224

http://www.bodybuilding.com/fun/irontamer5.htm

http://forum.bodybuilding.com/showthread.php?t=772206

http://forum.bodybuilding.com/showth...hp?t=107853341

http://forum.bodybuilding.com/showthread.php?t=4195843

Originally Posted by My_Friend

Starting Strength is good for strength training. My friend wants to look good for the ladies. He has no use for a routine which neglects his traps, lats and calves!

Incorrect.

Starting Strength is a great place for anybody to start. If he has never even been to the gym before (seriously or otherwise) a solid strength base is exactly where he should (probably) start.

[skarotum]

Originally Posted by sstroh

wtf you negged me? This ain't the misc, and your post sucks. Allow me to explain:


First of all you make extremely broad generalizations as to what is best, when in fact here is no *best*. There are different types of training that work best for differing goals and or experience levels.

Second, I assume this post is targeted towards beginners, in which case your advice is garbage. 5 day splits for beginners? Once per week? That's nonsense.

3 sets of 10 reps for everyone? More over generalized garbage, set and rep schemes should be tailored to an individuals goals.

Rest one or two minutes only - anything more is wasting time?

You refer to your abs as you belly? Are you 5 years old?

And lastly, the coup de grace:



Plain and simple - your advice sucks. Take your fat ass back to posting pics of nekkid teenages in misc, or shut up and spend some time reading - then maybe next time you won't look like a moron.

Have to agree with you here.


Oh, and one more of the many things wrong with OP not yet mentioned, cable rows(or rows in general) are not a lower back exercise.

[Farley1324]

Originally Posted by My_Friend

[B]HOW TO TRAIN?


-Don't WASTE your time while in the gym. Rest one or two minutes between sets. Don't train more than one hour per day.

-The key to making rapid gains is using HEAVY WEIGHTS. Always push yourself to do your 3x10 repetitions so you can move on to a heavier weight next time!

Resting 1-2 minutes between sets and doing 3 sets of 10 reps goes against lifting HEAVY weights, you know.

Perhaps 3 sets of 5 reps with up to 5 minutes of rest....?

[IronAbrams]

Originally Posted by My_Friend

Starting Strength is good for strength training. My friend wants to look good for the ladies. He has no use for a routine which neglects his traps, lats and calves!

Deadlifts don't work the traps and pullups don't work the lats? OMG THANK YOU!!! I've been doing it wrong all these years!

[Farley1324]

Originally Posted by 101CavGrunt

Deadlifts don't work the traps and pullups don't work the lats? OMG THANK YOU!!! I've been doing it wrong all these years!

Reps on recharge.

Originally Posted by skarotum

Oh, and one more of the many things wrong with OP not yet mentioned, cable rows(or rows in general) are not a lower back exercise.

Ah, good point.

Reps on recharge.

[Jeffo]

As everyone else in this thread has pointed out, the original post is full of mistakes and incorrect maxims.


The most important flat out mistakes are these:

Originally Posted by Buddy

1) -Back (lower back): Cable rows

2) Barbell and esp dumbbel are great for training the smaller support muscles. Machine and cable excercises allow you to use more weight and train the main muscle more.

Your lower back is the lumbar region, which cable rows don't really stimulate. Moreover, BBs and DBs force you to train your body functionally through space, which requires greater coordination and hence greater muscle mass to be used. Machines and cables don't do this, and the more weight loaded onto the Leg Press is an expression of leverages, not increased force production.


Here are a few of the most obvious incorrect maxims:

Originally Posted by Buddy

-There are many ways but the most succesful is the so called SPLIT.
-Train at least 3 days/week at most 5 days/week
-Do different muscle(s) every day so they have a week to recuperate and grow.
-Do at least one exercise per muscle in each body part. This is very important as it will make your body look natural.
-Do one or two warm up sets with light weights then three sets with full weight
-Always try to do 10 repetitions per set (reps)
-If you can do all three sets with 10 reps, next time increase the weight by 5-10lbs.
-Don't WASTE your time while in the gym. Rest one or two minutes between sets. Don't train more than one hour per day.
-The key to making rapid gains is using HEAVY WEIGHTS. Always push yourself to do your 3x10 repetitions so you can move on to a heavier weight next time!

It should be obvious to everyone that these maxims don't hold true for everyone all the time. They depend on level of advancement and the desired training effect. For example, if maximal strength is the goal, then the trainee will probably perform around 1-5 reps per set, except maybe at the beginning of a peaking cycle. Moreover, if this athlete is doing 10x3 at >85%, he'll need much longer than two minutes between sets. And there are others; a split is not best for everyone, and taking a week between "muscles" is a bad long term strategy, but everyone should get the picture.


Other than that, this routine...

Originally Posted by buddy

Suppose you train 3x week (you can regroup the excercises if you train 4 or 5 times)

-Monday
-Chest (pecs): Incline Barbell Bench Press
-Arms (triceps): Dip
-Belly(abs): Weighted Sit-ups (with a plate on your chest)

-Wednessday
-Back (lats): Wide grip Pull up
-Arms (biceps): Dumbbell Curls

-Friday:
-Legs (quad+hamstring+glutes): Squat
-Legs (calves): Calf Raise
-Shoulders(delts): Military press
-Shoulders(traps): Barbell shrug

is actually better than most 3 day splits I've seen around here. It's not overloaded with thousands of garbage exercises and is only missing the Deadlift. If someone insisted on doing a three day once a week split (which is in no way ideal for a begginer btw), this would be a decent place to start.

Anyways OP, I know you were just trying to help your buddy out, but posting stuff like this as if it's an absolute truth will just get you ridiculed. And if you tell people to "GTFO" (which is extremely rude), it'll just get you ridiculed even more. This is not the teen or misc section; there are people who give a **** about newbies here and there's no reason to confuse them with "training rules" like those you've created above.

Cheers,
Jeff

[sstroh]

nice post jeffo, I'd rep you if I could but I have to spread it around. You kept your cool and explained the issues way better than I did (pissed me off when he negged me).

[My_Friend]

Y'all should know I cried myself to sleep last night. I worked so hard on this plan and I'm treated like a bitch here.

[adsdj]

Originally Posted by My_Friend

Y'all should know I cried myself to sleep last night. I worked so hard on this plan and I'm treated like a bitch here.

to post a workout on here you have to be 90%-100% safe in your knowledge and know exactly the right stuff for it to be respected and noticed for good reasons. There are mountains and mountains of posts on here with workout 'suggestions' alot of which are useless to most people who workout. That's why comments recieved on this topic may not have been quite what you expected and it often gets highly annoying for the knowledgable guys who just want to see others and newbies doing the right thing, and not wasting time on workouts which could cause more harm than good, if not bring on overtraining.

Crying yourself to sleep won't get you anywhere. If it has affected you just take it on the chin, treat it as tough love(!) but saying something like:

Originally Posted by My_Friend

Thanks for your input now GTFO

is not gonna win you any friends.

ads

[Metallibanger]

Don't take things so seriously My_Friend

[Viper Six]

Originally Posted by My_Friend

Y'all should know I cried myself to sleep last night. I worked so hard on this plan and I'm treated like a bitch here.

You should educate yourself more before. Kids come on these forums looking to find a good routine, and then they see this and think OH, ok.