Randy Herring - The Ultimate Beginner 3-day Full Body Routine!

[webmaster]

If you are a beginner this routine is ideal for you. DO NOT imitate routines of advanced bodybuilders! You’ll only grow LESS in MORE time! Learn all the secrets!

http://www.bodybuilding.com/fun/randy29.htm

HOW TO REVIEW: Post Your Review Of This Article - CLICK ON POST REPLY BELOW! You do NOT need to be a registered member to post a reply in this section!

I've just started this program and I think it's great!

I've had two sessions so far and it really works!

I'm just wondering, is it good to incorporate any other exercises like decline, icline chest, dips, db shrugs or chins?

Can you make any suggestions on how I can alternate this program every few weeks so I'm good at doing chins and have a good chest.

I'm only starting out and I weight 79kg and I'm 193cm's tall.

I also would like to do some cardio, what do you suggest?

I can only afford to be at the gym 3 times a week. Could you please respond!!

Thanks again,

Spiros

I'm back after a looooong hiatus from any physical activity. Randy's workout seems to be helping me get into fighter form quicker than if I'd just did my muay thai workout alone. The strength is returning to my shoulders & biceps. The biggest improvement is in my roundhouse kicks. (with a nod to world champion instructors who watch my technique like hawks...proper form gives you 40% more power & devestation to opponent's legs/ribs/head)

I plan on posting a before & after picture, along with time elapse comparisons. I couldn't be more satisfied with a beginner workout. Way to pump us up Randy!

-Darryl

I am going to start this routine for 4 weeks beginning next week ....
I will let you know exactly how things go
the next email I wirte will be the day before I begin and it will have all measurements

I've been looking for something to get started again with. I was away from the Gym for about 9 years and needed a guide to get started again. This looks like the answer. I'll let you know. Thanks.

I started this program a week ago and I like it so far, I'm already noticing some growth. I do this workout at home so I had to change a few excersises, like cable rows for barbell rows. Also this machine I have for lat pulldowns doesn't have a good range of motion so I might switch that excersise for pull ups. I find this workout takes me a long time since I like to warmup before and stretch afterwards. I added a few supersets to the routine to make it a little faster.

such as:
bench press + dumbell flyes
barbell rows + lat pulldowns
and barbell curls + tricep pushdowns

I don't know how big of an effect these changes will affect my workout. Might work better or worse.. any tips to make my workout faster or if i shouldn't make these changes would be great

[Chewy1576]

I haven't been in the gym for a few years as well. I think I will try this program out for a week and see what I think.

[Joe84]

Hey ho,
i have been doing this workout routine for 1 month and had great results.
First I have to say I am a beginner. I started November 2008 with a crappy routine which I got from one of the fitness trainers at my gym. After having not increased my weights from February 2009 till June I looked for an alternative full body routine. So I decided to use this one.
I am ca. 6'5'' (1,98 m) weight between 193-200 Lbs and 24 Years old.
These are my weight gains from 03.07.09 to 30.07.09
crunches:
15/15/15 now 30/30/40
Chest Press:
90 lbs now 110lbs (+22%)
Butterfly:
56kg now 63kg (+12.5%)
Lat Pull:
50lbs now 100lbs (+100%)
Cable Row:
110lbs now 150lbs (+36.3%)
Shoulder:
37.5lbs now 62.5lbs (+66%)
Bicep:
50lbs now 62.5lbs (+25%)
Triceps:
62.5lbs now 87.5lbs (+39%)
Leg Press:
270lbs now 310lbs (+14.8%)
Leg extension:
35kg now 49kg (+39%)
Ham strings:
20kg now 35kg (+75%)
Calves:
34kg now 43kg (+26%)

BTW I am doing all exercises on machines where some have lbs some kgs. I have no access to free weights.

Some of the gains are so high because I started in a way that I could do the required repetition without going to failure in any of the sets. Now I reach failure during the last set at almost every exercises, though never lower then 3-2 repetitions below my last rep.

I am going to do this routine another month and then switch to pyramid sets and do those another 2 months.

I don't know if this is the right place to ask but I'll do it anyways.
1.I have the feeling I am hitting my Bicep a little bit to hard (lat pull and cable row both already give me a real pump), so could I throw out the Biceps isolation exercise now or should I wait and throw it out when I have no more gain?
2.I am eating a lot right now, gained almost 7lbs in this one month I feel that I am getting fat. Will I reach a natural border at some point or will I have to watch my calorie intake more closely?
3.I only do 10mins of running to warm up, otherwise no further cardiovascular training. Do I gain more by adding some? Or rather not?
Greetz,
Joe.