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  1. #1
    Lifelong Nattie N@tural1's Avatar
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    Routines and Advice *updated*

    I hope this will help beginners and first time readers and also some intermediate lifters who are looking for a new routine.

    First a few basic points to consider.


    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 single training style is optimal for everyone.

    There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style will be optimal, 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 well on program A, program 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 new lifter 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! I'm not suggesting to leave out isolation (single-joint) exercises, these are certainly beneficial but the above movements and their variations are the money makers especially for beginners.


    4/ Avoid extremes to begin with.

    At either end of the spectrum we have lifters that perform high workloads of 20 (ish) sets per body part. At the other we have the single set to failure (SSTF) lifters who use just one work set per exercise but take that one set to it's absolute limit (failure) and possibly beyond using set extending techniques. I am of the opinion that for the majority of beginners to intermediate lifters that moderation is the key. Moderate workloads (volume) and muscular failure avoided for the most part. This results in a decent load on the muscular system while helping to avoid the systematic fatigue caused by too much use of taking sets to failure and possibly beyond.


    Examples of full body routines.

    Full body routines are very effective for beginners. Here are links to 3 very effective full body programs.

    A Simple Beginner's Routine by All Pro

    The Official Rippetoe -Starting Strength FAQ

    Madcows 5x5


    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
    DB or 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.

    1.
    Squat 2-3 x 5, 1 x 10
    Ham Work 3 x 8
    BB Row 4 x 6
    Bicep Iso 2 x 10

    2.
    Bench Press 3 x 5
    Dips 3 x 8
    Side Laterals 3 x 10
    Tricep Iso 2 x 10

    3.
    Deadlift 3 x 5
    Leg Press 2 x 10 or 1 x 20
    Pullups 20-40 reps
    Bicep Iso 2 x 10

    4.
    DB or Incline Bench 3 x 5
    Flyes 3 x 8-12
    OH Press 3 x 6-8
    Tricep Iso 2 x 10

    Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...


    Another rotation that hits each bodypart once every 4-5 days but using a little more volume.

    1.
    Squats 3 x 5, 1 x 10
    Ham Work 3 x 8-10
    Pullups 20-40 reps
    BB Rows 4 x 6
    Curls 2 x 10

    2.
    DB or Incline Bench 2 x 5, 2 x 8
    Dips 2 x 8
    DB OH Press 3 x 8
    Side Laterals 2 x 10
    Skulls 2 x 10

    3.
    Deadlifts 2-3 x 5
    Leg Press 2 x 10 or 1 x 20
    Chins 20-40 reps
    DB Rows 3 x 8
    Curls 2 x 10

    4.
    Bench Press 2 x 5, 2 x 8
    DB Flyes 2 x 8-12
    Military Press 3 x 8
    Side Laterals 2 x 10
    Skulls 2 x 10

    Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...


    A favorite of mine that hits each bodypart twice per week.

    Day 1

    4x Squats: 5 reps
    3x Ham Work: 8 reps
    3x BB or DB Row: 8 reps
    2x Bicep Curls: 10 reps

    Day 2

    4x Bench Press: 5 reps
    3x Military Press: 8 reps
    3x Tricep Isolation: 8 reps
    2x Ab/Calf Work: 15 reps

    Day 3

    4x Deadlifts: 5 reps
    3x Pullups: 8 reps
    3x Leg Press: 8 reps
    2x Biceps Curls: 10 reps

    Day 4

    4x DB or Incline Press: 5 reps
    3x Chest Dips: 8 reps
    3x Side Lateral Raise: 8 reps
    2x Ab/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 simple 4 day upper/lower.

    Mon.

    Squat 2-3 x 5
    Ham Work 3 x 10
    Calves 3 x 15
    Abs 2 x 10

    Wed.

    Bench Press 3 x 5
    BB or DB Row 3 x 6, 1 x 15
    OH Press 3 x 8
    Arms -Tri/Bi - each 3 x 8-10

    Fri.

    Deadlift Variant 2-3 x 5
    Leg Press 2 x 10 or 1 x 20
    Calves 3 x 15
    Abs 2 x 10

    Sun.

    Incline bench 3 x 10-15
    Pullups 20-40 reps
    Dips 2 x 8-12
    Lateral Raise 3 x 8-10


    A couple of examples of 2 day per week training.

    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)
    Pullups
    Rowing Lift
    Bicep Curl

    Hitting each major bodypart 2x per week.

    Workout 1.

    Squats
    BB or DB Row
    Bench
    Incline Bench
    Bicep Curl

    Workout 2.

    Deadlifts
    Pullups
    Dips
    OH Press
    Tricep Isolation


    A 10 day strength/hypertrophy rotation.

    Day 1: Heavy Upper
    Day 2:
    Day 3: Heavy Lower
    Day 4:
    Day 5: Chest, Shoulders, Triceps
    Day 6: Back, Biceps
    Day 7:
    Day 8: Legs
    Day 9:
    Day 10:
    Repeat, or Repeat on Day 10

    Day 1 - Heavy Upper.

    Bench 3 x 3 or 3 x 5 or work up to a 1RM
    Row 3 x 5
    OH Press 3 x 5

    Day 3 - Heavy Lower.

    Squats 3 x 3 or 3 x 5 or work up to a 1RM
    GHR 3 x 5
    Calves 3 x 6

    Days 5-8 All exercises are 2-4 sets of 8-15 reps.

    Day 5 - Chest, Shoulders, Triceps.

    Bench or Dips
    DB Flyes
    Side Lateral Raises
    Front Lateral Raises
    Tricep Isolation

    Day 6 - Back, Biceps.

    Wide Grip Chins
    Rows
    Pulldowns
    Shrugs
    Curls

    Day 8 - Legs.

    Squat Variant
    GHR
    Leg Press
    Ham Work
    Calf Work

    NOTE: The above routine can also be condensed into the 7 day week for those that can tolerate the workload. Monday and Tuesday would be heavy upper and heavy lower, Wednesday would be off followed by the higher rep work on Thursday, Friday and Saturday. Sunday off and repeat. This is based on the training style of Layne Norton. Before you try this however be sure that you can tolerate training 5 days per week, this would be suited to more advanced lifters.


    Routine Summary.

    The routines above are not set in stone, you may like to adjust sets and/or reps to suit you but they serve as a basic template.

    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
    Strength Progression

    Add to this a decent diet, and you'll make good progress.


    How to deload.

    A "deload" is a period of time typically a week where either less intensity, volume and/or frequency, or a combination of all three is used to allow accumulated fatigue to dissipitate. A deload is usually recommended every 4-6 weeks (approx). An example would be to train just once or twice during that week using less intensity and/or volume than usual. You're usually stronger coming back off a deload and often this is when PR's are set. It's an invaluable tool in our box of tricks.

    All the best with your training and in reaching your goals.
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  2. #2
    Leper Messiah bango skank's Avatar
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    Sticky!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
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  3. #3
    Registered User Hut*Hut's Avatar
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    Good, sensible stuff.
    To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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  4. #4
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by bango skank View Post
    Sticky!
    Yes, it should be; would make it easier to direct noobs to it, instead of having to suffer through all the "rate my routine" posts consisting of 7 days/week of arm/chest training.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  5. #5
    Registered User Hut*Hut's Avatar
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    Originally Posted by ironwill2008 View Post
    Yes, it should be; would make it easier to direct noobs to it, instead of having to suffer through all the "rate my routine" posts consisting of 7 days/week of arm/chest training.
    Yeah. This as a sticky and the SS sticky would pretty much sort 90% of the people who come to this board out.
    To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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  6. #6
    Registered User shaodw's Avatar
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    added to my bookmarks, you and all_pro deserve lots of love thanks mate
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  7. #7
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    Thumbs up

    Remember the guy from "Robocop?"

    I LIKE IT!!!!!!!!!!!!!!!!!

    Good, sensible advice, and to echo (parrot?) Ironwill, it should save the newb from following routines which are too advanced for them, and which will net them greater gains in the long run. A definite "Sticky" and a must read for all.
    "Don't call me Miss Kitty. Just...don't."--Catnip

    "Chivalry isn't dead. It just wears a skirt."--Twisted

    "Love doesn't always come around, and when it does, it isn't always from around here." --Lindsay Versus the Marauders

    Check out my links to Catnip and Death Bytes at DevineDestinies.com/Amazon.com and The Tower at Untreedreads.com/Amazon.com. Twisted and Lindsay Versus the Marauders are available from RegalCrest.biz/Amazon.com.
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  8. #8
    Lifelong Nattie N@tural1's Avatar
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    Thanks for the suggestion guys and many thanks to Dominik for making it a sticky! I hope it helps many new lifters.
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  9. #9
    Registered User Adam_IRL's Avatar
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    This post is exactly what iv been looking for thanks a lot!
    Iv been working out for 4 months now should i stick with the full body workout every second day or work seperate muscle groups once a week?
    Adam
    Ireland
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  10. #10
    Lifelong Nattie N@tural1's Avatar
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    Originally Posted by Adam_IRL View Post
    This post is exactly what iv been looking for thanks a lot!
    Iv been working out for 4 months now should i stick with the full body workout every second day or work seperate muscle groups once a week?
    I would suggest either All Pro's beginners routine or the routine I've labelled:

    "A rotation that hits each bodypart once every 4-5 days."

    And see how it goes.
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  11. #11
    Registered User A-Ram's Avatar
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    Thanks a lot for this. I have a couple of questions though:

    "A favorite of mine that hits each bodypart twice per week."

    For that workout should I do the sets to failure? Also, right now there is an imbalance between my upper and lower body; my lower body is stronger. I was going to follow your routine and do lighter weights for the lower body stuff so my upper body can catch up. I heard this helps in toning, but I also heard that once you tone a lot it's hard to build muscle on those areas again. Is that true?
    Last edited by aju_ram; 04-16-2009 at 01:11 PM.
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  12. #12
    Lifelong Nattie N@tural1's Avatar
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    Originally Posted by aju_ram View Post
    Thanks a lot for this. I have a couple of questions though:

    "A favorite of mine that hits each bodypart twice per week."

    For that workout should I do the sets to failure?
    I would suggest that you read the 4 points raised at the begining of the original thread namely point number 4. I'm happy answering questions but do encourage anyone asking for advice to read the OP properly first.

    Train legs normaly, follow the routines as they've been written. However if you're experianced enough and know your own body then you'll know which rep range works best for you based on your goals but if in doubt just follow the routine.

    Regarding your toning questions. Toning is primarily a function of lower body fat levels. If you wish to discuss this subject further I would suggest for you to do a search on "toning" or open a new thread dedicated to that subject, you'll get far greater input.

    Thx.
    Last edited by N@tural1; 04-16-2009 at 07:39 PM.
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  13. #13
    Gotta keep moving forward User4543432's Avatar
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    Nice work N@tural!!!!!!!
    Had back surgery September 3, 2009. The road to recovery is FAR from over, but I like a good challenge.
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  14. #14
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    OK, sorry about that.
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  15. #15
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    this is great stuff.
    my journal
    http://forum.bodybuilding.com/showthread.php?t=1201781
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  16. #16
    Iron Fist! Pixel3's Avatar
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    Thanks mate very informative post!
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  17. #17
    Registered User manONfire's Avatar
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    hi im a rookie in lifting im going with this workout

    From the start i have focusing on training correct and getting stronger than trying to lift a ton, mostly to prevent injurie anf instead getting stronger.


    http://www.teenbodybuilding.com/mass...ym_workout.htm workoutprogram #3.
    resting 45-60 sec between reps. and i changed the reps to 10-12 in all sets-

    As warmup i'm jogging for 15-20 min do 3 sets of pushup's 10 reps-

    I have a bench with incline but i doesnt allow me too squat and i know that's bad because the exercise i s that important so only going with dumbbells and barbell. Im looking for a new bench with that feature!!!!!

    I know it says massprogram,but the main reason why i chose the program is that i can train at home......kinda tough finding the time and money for the gym with house wife and 4 kids.




    Now the question is the program fit to also getting stronger or mostly gaining mass?

    Q # 2 could anyone suggest another program loooking like this that u can do at home?

    i have tried to browse the site but it truly is a jungle of programs all looking interesting and good............for a rookie

    thx if anyone have some answers for me

    and feel free to ask for info if u need any to give me some advice.
    Last edited by manONfire; 04-19-2009 at 01:02 PM.
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  18. #18
    Registered User kziwarrior's Avatar
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    Originally Posted by manONfire View Post
    I have a bench with incline but i doesnt allow me too squat and i know that's bad because the exercise i s that important so only going with dumbbells and barbell. Im looking for a new bench with that feature!!!!!

    I know it says massprogram,but the main reason why i chose the program is that i can train at home......kinda tough finding the time and money for the gym with house wife and 4 kids.

    Now the question is the program fit to also getting stronger or mostly gaining mass?

    Q # 2 could anyone suggest another program loooking like this that u can do at home?
    That program is a cross between strength and mass but more for mass. If you're just looking for strength/health with a little mass than look into Rippetoe's SS or Starr 5x5. But you're right, you need a squat rack. As for replacing your current bench find a unit were the rack and bench are separate. I found one at Dicks Sporting good for around $250 or so. The bench goes from decline to 90 degrees and has removable leg attachments. The rack (while not perfect) holds is rated at 500# and has adjustable starting and safety pegs (I'm 6'2" and at the top posts are perfect for my squat). It also has a pulley system (lat pulldown and a vertical rail pull) so it should be the last setup you'd need as it will adjust to any workout you like. But stay away from any sort of smith/assisted setup (where the bar is attached to rails). Hope this helps, post a reply or PM me if you have any other questions.
    You are right to be wary. There is much bull****. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic. - Rippetoe

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  19. #19
    Registered User manONfire's Avatar
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    @ kziwarrior

    thx for the answer I WILL be looking into getting a new bench and I'll be looking into the rippetoe tread and see if i may switch to that program.

    thx for reply
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  20. #20
    Abiad's Army DavisForman's Avatar
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    Great thread Natural!
    Bench: 215x12 (17/12/2011) PR since torn RC

    "Being the best in your circle is not enough; you have to think bigger to become a champion. Don’t think like a small fish in a big pond or else when you get to the ocean you’ll be eaten alive." - Fouad Abiad

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  21. #21
    aesthetics brah StevenNevets's Avatar
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    Originally Posted by DavisForman View Post
    Great thread Natural!
    Agreed, if I know someone looking to get into lifting I'll link them here.
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  22. #22
    Registered User kziwarrior's Avatar
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    Awesome thread n@tural1, will be directing people to it. Saves me a lot of time always digging for the SS and other links.
    You are right to be wary. There is much bull****. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic. - Rippetoe

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  23. #23
    Lifelong Nattie N@tural1's Avatar
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    Thanks for all the nice comments!
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  24. #24
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Nice post N@tural, Im starting up a full-body routine today!
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  25. #25
    Team Member: Ground Zero! wmgatorfan's Avatar
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    Quick question. On the 10 day strength/hit program how would you work up to your 1rm on the heavy days?
    http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
    My workout Journal: http://forum.bodybuilding.com/showthread.php?t=116408511
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  26. #26
    Lifelong Nattie N@tural1's Avatar
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    Originally Posted by wmgatorfan View Post
    Quick question. On the 10 day strength/hit program how would you work up to your 1rm on the heavy days?
    http://www.ironaddicts.com/forums/sh...ad.php?t=3404&
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  27. #27
    Team Member: Ground Zero! wmgatorfan's Avatar
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    Ok my 1rm is 260 would something like this work
    115x5
    135x5
    155x3
    175x3
    195x2
    215x2
    225x1
    240x1
    260x1
    http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
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  28. #28
    Registered User Adam_IRL's Avatar
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    hey i dont mean to be rude infact i really like these routines so im gonna start one im just asking can i add ab work to this

    Day 1

    4x Squats: 5 reps
    3x Ham Work: 8 reps
    3x BB or DB Row: 8 reps
    2x Bicep Curls: 10 reps

    Day 2

    4x Bench Press: 5 reps
    3x Military Press: 8 reps
    3x Tricep Isolation: 8 reps
    2x Ab/Calf Work: 15 reps

    Day 3

    4x Deadlifts: 5 reps
    3x Pullups: 8 reps
    3x Leg Press: 8 reps
    2x Biceps Curls: 10 reps

    Day 4

    4x DB or Incline Press: 5 reps
    3x Chest Dips: 8 reps
    3x Side Lateral Raise: 8 reps
    2x Ab/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

    and if i insisted even though its bad which day would you suggest please?
    Adam
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  29. #29
    Lifelong Nattie N@tural1's Avatar
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    Adam_IRL

    There is ab work on day 2 and 4 already.
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  30. #30
    Registered User Adam_IRL's Avatar
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    Originally Posted by N@tural1 View Post
    Adam_IRL

    There is ab work on day 2 and 4 already.
    but could i add 4 different 3x15 ab excersises to both these days? instead of only 2x15 in one excersise type?
    Adam
    Ireland
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