I see on these forums more and more programs with the question "What do you think?"
Its great that so many, especially youngsters want to get in shape and develop their physiques! And many are fully prepared to put in the time, sometimes too much time, to get there. I would like to outline 3 basic points that I personaly belive is important for beginners to consider when putting together a workout routine. Most of these things have been mentioned many times on the board but I hope it'l help some beginners who are here for the first time browsing the forums.
1/ Don't copy the workout routines of advanced guys that are already big, and strong
The training style of someone who is already strong, and has experiance under his belt maybe very different to a newbie. Don't look at these guys training styles and think that you need to train their way straight off. These guys have built up their work capacity, and also through experiance, know how to fine tune a workout to address their own personal strengths and weaknesses.
2/ No one training style is the best
There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style is the best, for everyone, at all times. We must experiment and find what works for us as an individual, because thats what you are, unique, so while somebody else may gain on style A, style B may be more suited to you. The best way to find out? Try!
3/ Keep your routine simple, basic and focus on getting stronger
The best thing a newbie can do is train to get stronger on the core lifts, compound (multi-joint) movements
Squats
Deadlifts
Bench
Rows
Dips
Chins
Overhead pressing
These are the things to focus on, and get good at. Think how much bigger you'd be if you concentrated on the above lifts for a year or two and added significant amounts of weight to each! All without tricep kickbacks and side lateral raises! I'm not saying don't perform any isolation (single-joint) exercises but the above movements and their variations are the money makers!
A routine that is highly respected and held in high regard around here is to be found here:
http://forum.bodybuilding.com/showthread.php?t=998224
It has given many beginners great results. Notice its very simple and basic, thumbs up!
Another very respected site with great info is found here:
http://www.geocities.com/elitemadcow...nts_thread.htm
Much to be learnt there with two great routines.
Another very good routine based around the basics is to be found here:
http://forum.bodybuilding.com/showthread.php?t=4195843
all pro is a very experianced long time poster here with a great reputation.
I'd like to share a few routines that in my experiance, I have found usefull.
A simple 3 day routine. Each bodypart once per week. Each exercise 2-4 sets, reps 5-8
Back/Bis
Deadlifts
A Row
Chins or Pulldows
Bicep Curl
Chest/Tris
Bench
Inc Bench
Chest Dips
Triceps Isolation
Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work
A rotation that hits each bodypart once every 4-5 days (3 times every 2 weeks)
WEEK 1
Monday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 3 x 8
Wednesday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 2 x 8
Friday
Deadlift 2 x 5, 1 x 3
Leg Press 2-3 x 10
Wide Grip Pullups 4 x 8
Bicep Iso 3 x 8
WEEK 2
Monday
Bench Press 3 x 5
Dips 3 x 6-8
OH Press 3 x 6-8
Tricep Iso 3 x 8
Wednesday
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
Pullups/ DB Row 3 x 8
Bicep Iso 3 x 8
Friday
Bench Press 3 x 5
Incline Press 2-3 x 10
OH Press 3 x 6-8
Tricep Iso 3 x 8
Repeat
A favorite of mine that hits each bodypart twice per week but without using tons of volume
Day 1
Legs/ Back/ Bi's
4x Squats: 5 reps
3x Ham Curl: 8 reps
3x A Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
Chest/ Delts/ Tri's
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Calf Work: 15 reps
Day 3
Legs/ Back/ Bi's
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps
Day 4
Chest/ Delts/ Tri's
4x Incline DB Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
A couple of examples of 2 day per week training (yes it does work for some either pressed for time or with poor recovery)
Each bodypart 1x a week
Chest, Shoulders, Triceps
Bench or Dips
Incline Bench (optional)
OH Press
Side Laterals
Tricep Isolation
Legs, Back, Biceps
Squat or Deadlifts
Leg Press (optional)
A row
Pullups
Bicep Curl
Hitting each major bodypart 2x per week
Workout 1
Squats
A Row
Bench
Incline Bench
Bicep Curl
Workout 2
Deadlifts
Pullups
Dips
OH Press
Tricep Isolation
^^^ They are just a few routines Iv used before either myself or with others.
A routine to get you big and strong doesn't need to be filled with loads of "stuff" just heavy work on the important lifts at a frequency that you personally can recover from.
If you decide to put together your own program remember to keep it
Simple
Basic
Focus on big lifts
Get strong
Add to this a decent diet, and you'll get the gains you want!
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05-14-2008, 06:17 AM #1
- Join Date: Apr 2007
- Location: United Kingdom (Great Britain)
- Posts: 4,824
- Rep Power: 4690
My advice for all beginners and first time readers by Natural2.
Last edited by britlifter; 05-14-2008 at 01:38 PM.
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05-14-2008, 06:20 AM #2
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05-14-2008, 08:48 AM #3
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05-14-2008, 08:50 AM #4
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05-14-2008, 10:04 AM #5
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05-14-2008, 12:00 PM #6
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05-14-2008, 01:27 PM #7
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05-14-2008, 01:29 PM #8
Here's what I'm doing. The scheme on the compound exercises goes 3x8, 4x6, 5x4 monthly to increase the volume followed by a soft deload and jump to a 5x5 program for a month.
Oh yeah, forgot to mention that the main focus is on the compound lifts and the lifts aren't necessarily in order. I can't squat 3x a week anymore due to an MMA related knee injury so I switched to this split.
Tuesday Back/Bis
Barbell Row 3x8
Seated Row 3x8
Pullups 4xFailure
Lat pulldown 3x8
Shrugs 3x8
Hammer Curls/Barbell Curls 3x8, 8, 10
Wednesday Chest/Tris/Shoulder
Incline Bench Press 3x8
Bench Press 3x8
Dips 4xFailure
Military Press 3x8
Lying Lateral Raises 3x8
Tricep Extensions 3x8, 8, 10
Saturday Legs/Abs
Back Squats 3x8
Front Squats 3x8
Deadlift 3x5
Good Mornings 3x8
Calf-Raises 4x10 seated/standing
Cable Crunches
Wood ChopsLast edited by espm1000; 05-14-2008 at 01:32 PM.
This is SPARTA!!!
True Spartan 250 of 300!!!
Misc Anteater #9
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05-14-2008, 02:21 PM #9
Great thread Britlifter!
One thing I'd like to add is to have a mindset of progression. Try to add 5 pounds to your lifts every session or at least once/week. Repeating the same lifts with the same weight will not yield results. Also, don't be afraid to take a few days to a week off every once in a while, you'll probably come back a bit stronger.
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05-14-2008, 07:58 PM #10
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05-16-2008, 05:37 AM #11
- Join Date: Apr 2007
- Location: United Kingdom (Great Britain)
- Posts: 4,824
- Rep Power: 4690
I would like to add
The routines and information in the original post really aren't just for a true beginner. Many have been training for years but perhaps due to poor diet and/or programs, haven't made the progress they would had hoped for.
Also many intermediates would do well on on a basic, strength based routine. To sum it up, IMO they are good routines for anybody wanting to get stronger.
And stronger = neural adaptions, hypertrophy, and the future potential for more hypertrophy.
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05-16-2008, 06:14 AM #12
Excellent post, britlifter, and a rep to you for this.
As well as progression, the idea of deloading (for ANY level) should also be emphasized. While it's all well and good to train hard, you DO need some measure of rest. Many guys, newbs and veterans alike, sometimes don't know when to stop pushing. Deloads are a MUST!
Once again, fine post of the established programmes."Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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05-20-2008, 01:46 PM #13
Great article!!! Could maybe add some advice for newbies about preworkout/postworkout nutrition, etc!
"Faith is to believe what you do not yet see; the reward for this faith is to see what you believe. ": Saint Augustine
"So what exactly would you say you DO here??"
"Does this suit make me look fat??"
"No, your face does."
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05-20-2008, 02:15 PM #14
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05-22-2008, 11:43 AM #15
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05-22-2008, 01:59 PM #16
- Join Date: Apr 2007
- Location: United Kingdom (Great Britain)
- Posts: 4,824
- Rep Power: 4690
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05-23-2008, 07:15 AM #17
- Join Date: Feb 2007
- Location: Kansas, United States
- Age: 54
- Posts: 58
- Rep Power: 210
Quote:
Originally Posted by britlifter
I'm not saying don't perform any isolation (single-joint) exercises but the above movements and their variations are the money makers!
__________________
Ahh, lol, yea, I remembered reading that... damn... wish I would've remebered before I asked it... lol.
Thanks
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05-23-2008, 11:22 AM #18
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05-24-2008, 02:51 PM #19
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05-24-2008, 02:58 PM #20
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05-24-2008, 03:38 PM #21
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05-24-2008, 03:38 PM #22
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05-24-2008, 03:39 PM #23
sup bro. yeah, too many come on here with
"what will work best?" without trying anything.
Fact is no one knows what works BEST for someone
else, you need to try routines, log the data and look back
and decide which one suits your goals.
that good. did you keep detailed logs of each? how long did you run
each routine before changing up?
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05-24-2008, 03:41 PM #24
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05-24-2008, 04:39 PM #25
Yeah, I did.
I did the pyramiding for 9 months a while back, and I've done straight weight through all for the last two years.
Originally Posted by britlifter
I like the simplicity of straight weight. When you get the reps for all sets, up the weight. Can't go wrong.
EDIT: Also, I do less exercises per workout now with straight weight. Must be due to the increased work load.Last edited by Skwidward; 05-24-2008 at 04:43 PM.
The best argument against democracy is a five minute conversation with the average voter
-Winston Churchill
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05-25-2008, 11:37 AM #26
Hi. Complete newbie here.
Can you tell me the right way to do these lifts please?
Squats
Deadlifts
Bench
Rows
Dips
Chins
Overhead pressing
How many sets/reps should I do etc...
Is there anything else I should be doing?
I've been trying to get fit for a couple of months now and have lost some fat and would now like to pack on some muscle.
I'm 28 years old
5' 8"
11stone 11lbs (74.8 kg)
I'm ready to dedicate myself fully to this. I have a set of dumbbells and gym membership, though I've not used the free weights yet (don't want to do it wrong and look like an idiot)
Any advice would be very welcome, thanks.
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05-25-2008, 12:02 PM #27
- Join Date: Apr 2007
- Location: United Kingdom (Great Britain)
- Posts: 4,824
- Rep Power: 4690
To explain those lifts in a post would require a small book. Best thing would be for you to "google" each movement, for example if I google "deadlift" I find this site
http://www.exrx.net/WeightExercises/...BDeadlift.html
Do the same for the above exercises and read up on them.
The programs outline how many sets/reps.
Congrats on your dedication
I really would spend a little time reading and learning the movements, a little personal study is well worth the effort.
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05-25-2008, 12:08 PM #28
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05-25-2008, 12:21 PM #29
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05-25-2008, 01:45 PM #30
My advice for beginners:
Buy Starting Strength by Mark Rippetoe. Not only will it teach correct form, but it will also show you WHY compound based routines work. It will also teach you the fundamentals you need to build your own routine properly when you become more advanced.
"Give a man a fish, and feed him for a day. Teach a man to fish, and feed him for a lifetime."Last edited by liftsmart709; 05-25-2008 at 01:49 PM.
My log http://forum.bodybuilding.com/showthread.php?p=340494691
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