My advice for all beginners and first time readers by Natural2.

[N@tural1]

1) Is there a reason for the first excersise to be 4x5? Could I do 3x8?

I like 5 reps but there is no rule saying you cant do 3 x 8. Its just a template, use what you feel is more applicable to you.

2) Would M,T,T,F work? I don't like going to the gym on Saturdays.

It can work well, I personaly like to avoid too many back to back training days, again this is not a hard and fast rule so try your days and see how it goes.

3) Can I do SLDL for the hams on Day 1?

Sure or even glute ham raises

4) Something is wrong with my ratator cluff, when I'm doing lateral rises it hurts and probobly makes it worse. Would Arnold press work(or the Military)?
Just interested.

Im no doctor so I really wouldnt like to recommend anything in this regard.

IMO get it checked out.

[NoFlag]

Sure, thanks.

[alexdallas]

can someone pls post a cardio regimen for this program? that would include the pre-workout cardio, and all other cardio..

i am going to follow this program- i guess on a maintenance/bulking program..i won't be too strict on bulking, but ultimately i'm looking to burn some fat and gain muscle.

thank you.

[waynelucky2]

Wow you spend some good time helping people and more, this needs sticky.

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!

Wayne

[N@tural1]

Thx Wayne.

Actualy this thread is sticked in the ultimate workout thread.

[Musclefever]

GREAT TIPS BRO, everybeginner should read this, btw i like ur fav workout, its similar to a push pull

[bango skank]

Great post. Should be a sticky.

[Giants001]

would your back/bis, chest/tris, legs/delts be good for size also? just wonderin cuz im thinking of doing ur workout, looks really good.

[AndrewWard123]

Hey mate,

Was just wondering if you have any other Upper/Lower style programs other than the one listed in your OP? Perhaps something with a LITTLE more volume?

[N@tural1]

Hey mate,

Was just wondering if you have any other Upper/Lower style programs other than the one listed in your OP? Perhaps something with a LITTLE more volume?

Upper Body 1

Bench Press
DB Row
Incline Press
Chins
Bicep Isolation

Lower Body 1

Deadlifts
Leg press
Calf raises
Abs

Upper Body 2

Military Press
BB Row
Dips
Pullups
Tricep Isolation

Lower Body 2

Squats
Ham Exercise
Calf Raises
Abs

2-4 sets per exercise.


Upper 1
Lower 1
Off
Upper 2
Off
Lower 2
Off
Repeat

[rood_boi]

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

How about:

Back/Bis
Rack pulls
A Row
Chins or Pulldows
Bicep Curl

Chest/shoulders/Tris
Bench
OH press
Chest Dips
Triceps Isolation

Legs
Squat
SLDL
Leg press
Calf Work

I don't like doing legs with shoulders, and that's my leg workout.

[N@tural1]

Looks fine rood_boi

[viper30j]

i have a 3- day split. Lift mon - weds- fri. It does NOT feel like enough. I feel a week is too long for wait to hit same muscle Would doubling up be more effective?

IE.
lift mon-tues weds
thurs-break
lift- fri-sat sun

[N@tural1]

i have a 3- day split. Lift mon - weds- fri. It does NOT feel like enough. I feel a week is too long for wait to hit same muscle Would doubling up be more effective?

IE.
lift mon-tues weds
thurs-break
lift- fri-sat sun

I would not suggest training 6 days per week, if you wish to train each muscle group with more frequency I would suggest training either 4x per week:

Day 1: Upper
Day 2: Lower
Day 3: Off
Day 4: Upper
Day 5: Off
Day 6: Lower
Day 7: Off

Repeat

Or train 3x per week rotating the workouts.

WK 1: Upper/Lower/Upper
WK 2: Lower/Upper/Lower

[roger4000]

thnx for the advice. a lot of information here for beginners!!

[uday1583]

very good advice i feel as many of the newbies to workouts copy the advanced workout plans which might hamper their growth in the longer run and burn out themselves very soon and loose interest... nice info dude..

[DeathtoToasters]

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

Thanks for this!!! This really helps me out!

What are "A Row"'s?

Thanks Again

[italianbull]

pretty good stuff

[Orlando1234977]

Thanks for this!!! This really helps me out!

What are "A Row"'s?

Thanks Again

Hey don't poke fun. He means a row movement.

[DeathtoToasters]

Hey don't poke fun. He means a row movement.

Was not poking fun... I didn't know he meant ANY row movement.

[N@tural1]

Was not poking fun... I didn't know he meant ANY row movement.

Any horizontal pull, any rowing movement should be fine.

[DeathtoToasters]

Any horizontal pull, any rowing movement should be fine.

Kewl...thanks for the great program!!

[soSoFly]

Whats ur opinion on doing squats and deadlifts in the same workout (heavy on both)?

Basically, this is what I'm doing:

Workout A:
Squats
Pullovers
Deadlift
Dips (alternate with Close Grip Bench Press)
Chins
Calf Raises

Workout B:
Flat Bench
Military Overhead Press
Rows
Pull-Ups
Lunges or Leg Curls? (never really like leg curls)
Calf Raises

So basically:
M: A
W:B
F: A (with CGBP)

On the Friday workout I will also include bicep curls because there will be an extra day to recover and there is no room in the other workouts without making them too long.

I do 3 sets for each exercise starting at 8 reps and going down to my max for as many reps as I can squeeze out, usually 2-4.

Any tips?

[uday1583]

Makes a lot of sense.. for beginners it is more important to decide why they want to strat off doing the workouts, what is the goal that they want to achieve, and start off with the most simplest workout regime and slowly scale up based on their individual strength and need..

[mdorty]

Why hasn't this thread been sticky'd yet?

[bigredlemon]

repped for great advice.

expect i would add: quantity more important than quality.
it's better to get the right values than to absolutely cut out everything that isn't chicken and oats and ending up with carb/fat/protein and total cals all over the place.

[Orlando1234977]

Why hasn't this thread been sticky'd yet?

It is, second one down.

http://forum.bodybuilding.com/showthread.php?t=972440

[J_Smith]

You may find that this much cardio will hamper progress with the weights.



Any biceps curl variation, for triceps, i do skullcrushers (lying tricep extention) or tricep push downs, even close grip bench press. Kick backs would be a poor choice for a tricep iso.



Leg curl is one option, also, stiff legged deadlifts, romanian deadlifts, glute ham raises (GHR) and pull throughs



Do whatever ab work you want 1-3x per week (depending on your recovery)



Im doing this same workout myself and I used to chose one of the other, now however I actually superset the 2.

Il do pullups till just short of failure then go straight to dumbells rows with a moderate weight. Seems to work well for me. Its up to you how you do it.

Evidence that any of your advise actually works? A short time ago you were over at Iron Addicts asking all kinds of newbie questions; now your an expert?
LOL.

[Veeno]

Evidence that any of your advise actually works? A short time ago you were over at Iron Addicts asking all kinds of newbie questions; now your an expert?
LOL.

you're*

Now, one should never stop asking questions. Questions lead to knowledge, and knowledge is power. HIT is not the only way brah.

[J_Smith]

you're*

Now, one should never stop asking questions. Questions lead to knowledge, and knowledge is power. HIT is not the only way brah.

My point is this idiot acts as though he owns bb.com on 24/7 patrol; posting his negative comments and know it all attitude when in fact he is just a newbie himself, this is fact.