A Simple Beginner's Routine part II

[Kenneth196]

In my cycle 1, week 2 of the program, just completed my heavy day. No issues. After awhile, you DEFINATELY await the medium and light days! Loving this program so far! Cant wait to see size gains (currently on a bulk).

[whiskeysticks]

I've read about a fourth of this thread and the other...started in with week 1 but then the hockey playoffs started. Since I'm already feeling the effect of nearly a week of beer and doughnuts, I'm going back into the routine next week. After getting adjusted to making it a habit of going to the gym for the past two months, I would go four to five days a week, working two separate muscle groups at a time. Since I've made it known to myself that this is something I'm into after nearly 12 years off of lifting, my eating habits have changed and I'm about to begin the wonderful world of supplements. Keeping it light - multivitamin and fish oil, protein powder and creatine. My only question is, since this is a three day a week plan, am I taking the protein and creatine every day, or just the days I work out. Again, it's been years since I've taken anything, and couldn't really do too much since I was needing to constantly cut weight for wrestling.

Yeah, I know, cool story bro.

Sorry for rambling, thought it better to ask it here where people say to stick with the program vs on the supplements pages where it seems they tell you to work out more then try and sell you something in every other post...well some of them.

Thanks!

[Kenneth196]

I've read about a fourth of this thread and the other...started in with week 1 but then the hockey playoffs started. Since I'm already feeling the effect of nearly a week of beer and doughnuts, I'm going back into the routine next week. After getting adjusted to making it a habit of going to the gym for the past two months, I would go four to five days a week, working two separate muscle groups at a time. Since I've made it known to myself that this is something I'm into after nearly 12 years off of lifting, my eating habits have changed and I'm about to begin the wonderful world of supplements. Keeping it light - multivitamin and fish oil, protein powder and creatine. My only question is, since this is a three day a week plan, am I taking the protein and creatine every day, or just the days I work out. Again, it's been years since I've taken anything, and couldn't really do too much since I was needing to constantly cut weight for wrestling.

Yeah, I know, cool story bro.

Sorry for rambling, thought it better to ask it here where people say to stick with the program vs on the supplements pages where it seems they tell you to work out more then try and sell you something in every other post...well some of them.

Thanks!

For the creatine, take 5g everyday. Theres a lot of debate overa loading phase, taking it on "on" days, blah blah blah. Just do 5g everyday and drink adequate amounts of water (most people do like a gallon a day.. personally I think you're fine with 8-16 cups).

For protein, protein powder is just a convenient way to get protein. You should visit the nutrition section (and more specifically, this thread http://forum.bodybuilding.com/showth...hp?t=121703981) to calculate your daily calories and macro (protein, carbs, fats) needs. If you need assistance via protein powder then take however much is needed. If you can easily get protein from regular foods, you dont need the protein powder. Remember, supplements are just that... "supplements". They supplement your diet and lifestyle but they are not necessary.

[whiskeysticks]

Thanks for the info. Checked out that page a few days ago...I was just going with 1 pound of powder knowing that I get much of what I'd need from eating throughout the day...but sometimes work gets crazy and I work though meals. Just using it as a back up for days when I don't eat right.

[jj71787]

When I do bench press my right shoulder hurts. Should I do dumbbell presses

[kairos075]

64509chvl,

Actually thats the first flaw I made, I didnt calculate my 10 rep max. First week was a breeze with the weight I selected, then I thought I could go on with it until week 4 which was a really horrible mistake. My diet is pretty good, I eat brown rice with chicken breast most of the time and I eat a lot of eggs during work out days and for breakfast I just have 2 whole wheat sandwhiches, oatmeal, and a banana or apple. I think you may be right that I started too heavy. What do you suggest I do? oh and all the platforms were taken so I really had no choice but to do decline or waste minutes on waiting for people to finish.

Every other exercise on the list I could dominate with proper form except my curls and military presses.

[Curlingrack]

Sorry if I'm being stupid, but you start your first cycle off with your 10RM?

As in, if my 10RM is 170lb for the bench, my first week of my first cycle would be 2x8 Bench @ 170lb?

[hypreme]

Is the two day break between the light workout and your next heavy workout crucial? Because I feel like I'm ready to dominate the heavy workout after one day of rest.

Thanks

[clwdk1]

Does anyone think that 25% off your work sets weight is way too light for a warmup? Today was my first day running this cycle 1, week 1, day1.

What people here are saying is true. I'm almost at the end of my 2nd cycle and it's all pretty tough. The program is designed to start of easily and then gets more demanding as you progress through the cycles. Give it a couple of cycles and then see if you still think the warm up sets are a waste of time

[puddlestheduck]

Hey all,

I'm looking to start this program and have a few questions:

1. How long does this program take? I like to get in and out of the gm within 45 min to an hour and this seems like it would take up a ton of time to do.

2. How necessary is the direct ab work? I tend to get decent ab "strain" from heavy military pressing, Deadlifts and squats so does anyone not do the ab work and see decent results? I seem to have good stomach genetics (rarely store fat there, most goes to my chest), so I'm wondering if I'd be fine without it and just focus on cardio to lean out.

3. I'm lifting mainly for aesthetics so how has this program compared to 5x5 in that area?

Cheers!

[Curlingrack]

1. How long does this program take? I like to get in and out of the gm within 45 min to an hour and this seems like it would take up a ton of time to do.

That's long enough. Like any progressive routine, it will eventually get harder as you continue the cycle, but earlier on, I don't see your time constraints as an issue.

2. How necessary is the direct ab work? I tend to get decent ab "strain" from heavy military pressing, Deadlifts and squats so does anyone not do the ab work and see decent results? I seem to have good stomach genetics (rarely store fat there, most goes to my chest), so I'm wondering if I'd be fine without it and just focus on cardio to lean out.

Just do the program as prescribed.

3. I'm lifting mainly for aesthetics so how has this program compared to 5x5 in that area?

The rep ranges are from 8-12, so more hypertrophy work as opposed to the 5 rep range, which is mostly neuromuscular.

[ajsat23]

Sorry if I'm being stupid, but you start your first cycle off with your 10RM?

As in, if my 10RM is 170lb for the bench, my first week of my first cycle would be 2x8 Bench @ 170lb?

Exactly right!

[Mariners2012]

Will this program work for me if I'm weak? I'm 5'7", 137 lbs, but I'm not strong enough to lift heavy weights.

For the bicep curls, I use a 40 pound bar. For the squats, straight leg dead lift, etc. I'm putting 30's on each side (and assuming the bar is what? 45 lbs) so that's at 105. For my bench, I'm doing 95 pounds.

This is all because I'm pretty weak. Will I still see results (I'm in week 2) and definitely feeling it after the workouts (mostly in my legs from the squats).

Thanks for any feedback.

[billb7581]

Does anyone think that 25% off your work sets weight is way too light for a warmup? Today was my first day running this cycle 1, week 1, day1.

There are guys in the Ov 35 forum throwing up crazy weights that warm up with an empty bar. No shame in their game.

Work on your bar speed keeping good form.. it will set you up for when you get further along.

[billb7581]

Is the two day break between the light workout and your next heavy workout crucial? Because I feel like I'm ready to dominate the heavy workout after one day of rest.

Thanks

It can be done, I did heavy day on 1 day rest in the beginning but I probably couldnt do it now, and I'm only at the end of my 3rd cycle.

[billb7581]

Will this program work for me if I'm weak? I'm 5'7", 137 lbs, but I'm not strong enough to lift heavy weights.

For the bicep curls, I use a 40 pound bar. For the squats, straight leg dead lift, etc. I'm putting 30's on each side (and assuming the bar is what? 45 lbs) so that's at 105. For my bench, I'm doing 95 pounds.

This is all because I'm pretty weak. Will I still see results (I'm in week 2) and definitely feeling it after the workouts (mostly in my legs from the squats).

Thanks for any feedback.

Give it 2 cycles and those weights will be your light day.

[64509chvl]

64509chvl,

Actually thats the first flaw I made, I didnt calculate my 10 rep max. First week was a breeze with the weight I selected, then I thought I could go on with it until week 4 which was a really horrible mistake. My diet is pretty good, I eat brown rice with chicken breast most of the time and I eat a lot of eggs during work out days and for breakfast I just have 2 whole wheat sandwhiches, oatmeal, and a banana or apple. I think you may be right that I started too heavy. What do you suggest I do? oh and all the platforms were taken so I really had no choice but to do decline or waste minutes on waiting for people to finish.

Every other exercise on the list I could dominate with proper form except my curls and military presses.

That sucks...u failed the very first part of this program! I would retest your 10 rep max's & start over!

[pierrelu]

Will this program work for me if I'm weak? I'm 5'7", 137 lbs, but I'm not strong enough to lift heavy weights.

For the bicep curls, I use a 40 pound bar. For the squats, straight leg dead lift, etc. I'm putting 30's on each side (and assuming the bar is what? 45 lbs) so that's at 105. For my bench, I'm doing 95 pounds.

This is all because I'm pretty weak. Will I still see results (I'm in week 2) and definitely feeling it after the workouts (mostly in my legs from the squats).

Thanks for any feedback.

I don't think you should consider yourself weak, i just started this routine and I'm on similar numbers (I'm lower on SLDL and ROW).
Everyone start somewhere, and when i started going to the gym, seeing these huge guys lifting large amounts, i just remember that they've been doing this for a lot longer than i have. And no-one will make fun of you or even notice you lifting "light", because everyone is busy with their own workout.

Im sure that if you stick to the program, and use i decent diet you will see and feel gains like many others that have used this program!
Take some sort of statistics, weight and measurements, once or twice every cycle, and I'm sure you'll get motivated
Good luck

[fabians94]

Currently in cycle 2 week 3. Been pretty happy with this routine. Lifts are increasing and i can see the difference in the mirror. Only thing is, my bench & press are lacking. My biceps overshadow my triceps which should be the other way around. What would you suggest to improve my triceps strength and size? Crushers/Extensions addition?

[kairos075]

Ugh ok, not to sound clueless how do you find out your ten rep max? is their like a specific formula for it?

[JSA6916]

After finishing my heavy day on the last week of cycle 1, I'm taking allpros advice and going to do my 10 rep max next week since I didn't the first cycle (hadn't lifted in 4-5 years and didn't want to over extend myself the first month and a half) and was wondering which day would be best I do that since ill have the cycle completed Friday. Should I test my max reps on Monday and do a smaller weight on wed and Fri or just test them on Monday and take the rest of the week off? I just don't want to lose any progress.

[UKFORDY]

Started a cut this week, looking to cut for around 4-6 weeks, and lose some body fat.

Is there anything i should change to the program compared to when bulking? i.e should i still be looking to get stronger and up my lifts by 10% at the end of 12 rep heavy day, or will i be getting weaker because of the cut and have to actually decrease the weight, also would there be any benefit to doing 6-10 reps instead of 8-12 reps whilst cutting, or would this mess the formula up.

Thanks

[billb7581]

Ugh ok, not to sound clueless how do you find out your ten rep max? is their like a specific formula for it?

http://www.naturalphysiques.com/18

[ajsat23]

Started a cut this week, looking to cut for around 4-6 weeks, and lose some body fat.

Is there anything i should change to the program compared to when bulking? i.e should i still be looking to get stronger and up my lifts by 10% at the end of 12 rep heavy day, or will i be getting weaker because of the cut and have to actually decrease the weight, also would there be any benefit to doing 6-10 reps instead of 8-12 reps whilst cutting, or would this mess the formula up.

Thanks

Definitely do not want to mess with the rep range! As far as how to use the program on a cut vs a bulk, Im pretty sure its the same. Its as simple as if you get your reps on the heavy day of your 5th week then increase the weight %10, and if you dont then stay with the same weight. Ideally you move up in weight, hopefully worse case scenario, you can maintain with your current weight you are working with. I maybe wrong but if you are having to go too far down in weight you are probably losing muscle and not fat.

[chavvy89]

Hey i just started this program, doing exactly as advised, but i can only really get to the gym twice a week so I have been doing the heavy sessions each time.

Can i expect decent progress this way? Or should i look for a different program?

Many thanks

[fabians94]

anyone that's experienced with this routine care to help me? Post #7427

[kairos075]

billb7581 Thank you, ill definitely use the calculator on my next cycle. Im too far gone and its no point of turning back.

[all pro]

Ok will add these to my workouts. Should it follow the same concept as heavy, medium, light, 8-12 reps, 2 sets?

Yup, same thing. It's just easier that way.

[all pro]

I didn't test my lifts, where do I see about doing that? Do I just test my lifts on Monday and not workout all next week?

I probably did my weights the wrong way to find out which to use, but I did your program for a week before my 1st cycle and upped my weight each day so I wouldn't be too sore the following days (I do lifting at my job so being too sore to not being able to move wasn't an option) but for the last day I did 8 reps with 5-10 lbs more then the previous day then if I completed it fairly easy I added 5 lbs or if I did it with moderate difficulty I kept the same weight, if I couldn't do 8 I went down 5 lbs. I hadn't lifted in 4+ years so my weights weren't all that high to begin with.

Choose a test weight for each exercise. Rep until failure. Enter your results here, http://www.naturalphysiques.com/18/o...max-calculator
Use the 10 rep max estimate.

[billb7581]

Currently in cycle 2 week 3. Been pretty happy with this routine. Lifts are increasing and i can see the difference in the mirror. Only thing is, my bench & press are lacking. My biceps overshadow my triceps which should be the other way around. What would you suggest to improve my triceps strength and size? Crushers/Extensions addition?

A figure I seen thrown around a lot is you need to put on 10 lbs of lean mass to get an inch in your arms.

My advice is to not change anything.. by the time I reached my 3rd cycle I put over a half inch on my arms and most of it was in the triceps. I wouldn't even worry about something lagging until you reach a 1.5 bodyweight bench and a 2x bodyweight squat.. adding more tricep work in now will just make your presses stall from what All Pro has said. On the medium and light days work on your barspeed while keeping good form.