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  1. #1
    Director:Team Ground Zero grim83's Avatar
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    Another beginner routine

    I see to many beginners come on here posting these routines that are just utter crap, and they refuse to do rippetoes because "How can i get big arms without spending all day doing curls". You know it I know it, that statement is utter bull****. but someone has to make a compromise, and id rather help the hardheaded noobs to build a better body by giving them their cake, but the catch is they're only getting a small piece. so anyways enough ranting, here the new beginner program that could help quite a bit for dealing with those hard headed beginners.

    - use an aba bab schedule
    - when you can hit all the reps on all the sets then increase the weights by 5ibs
    - if you are a true beginner who has never lifted before or has not lifted in a long long time, then do just 2 workouts during your first week, and find your working weights, make sure after the first set with the weight that you are using for the working sets that you could have done 2-3 more reps
    - form is very important
    - nutrition is the most important part, so make sure you are eating for your goal

    A
    Squat- 3x5
    Bench press- 3x5
    BB row- 3x5
    BB curl- 2x8

    B
    Deadlift- 3x5
    Military Press- 3x5
    Chin-ups- 3x6-8
    Bench Dips (or triceps dips)- 2x8
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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  2. #2
    Director:Team Ground Zero grim83's Avatar
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    bumpin
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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  3. #3
    Registered User GuyJin's Avatar
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    Thumbs up

    Good idea, grimmy, but is anyone going to actually READ this?

    By the way, on one day I'd add in some calf work and abs on the other, but that's just me talkin'...
    "Don't call me Miss Kitty. Just...don't."--Catnip

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  4. #4
    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by GuyJin View Post
    Good idea, grimmy, but is anyone going to actually READ this?

    By the way, on one day I'd add in some calf work and abs on the other, but that's just me talkin'...
    for most that would be good, but i only added a small bit of arm work with lower volume, because thats the main thing i hear them bitchin about. and as far as ab work, i always felt squats and deads were enough, lol, but i also knew if i added some ab work most beginners will forgo it for their 30min ab routine anyways so ii said **** it

    and will anyone read this well no probobly not, but i did it anyway and will keep it bumped to the front page for a week or so, for those who will
    Last edited by grim83; 09-07-2009 at 06:47 AM.
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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  5. #5
    Registered User GuyJin's Avatar
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    I hear ya...will rep you when the system let's me do it again...
    "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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  6. #6
    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by GuyJin View Post
    I hear ya...will rep you when the system let's me do it again...
    cool man, so is there any change you see i should make, i was thinking about cutting arms down to 1set each.
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  7. #7
    Registered User GuyJin's Avatar
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    No, I'd leave it as is for now. Reason? I know you're a low-set guy and that's fine--I am as well--but beginners need to "burn in" (for lack of a better term) their neural pathways and doing 2-3 sets will "grease their groove" so to speak. It does take practice to really put your all into just one set, and a lot of new guys simply don't/can't summon up the intensity to do it that hard that soon. JMO...

    At any rate, this is a good low-set routine and a beginner would do well to read it.
    "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
    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by GuyJin View Post
    No, I'd leave it as is for now. Reason? I know you're a low-set guy and that's fine--I am as well--but beginners need to "burn in" (for lack of a better term) their neural pathways and doing 2-3 sets will "grease their groove" so to speak. It does take practice to really put your all into just one set, and a lot of new guys simply don't/can't summon up the intensity to do it that hard that soon. JMO...

    At any rate, this is a good low-set routine and a beginner would do well to read it.
    oh i know, but i was only saying that because it would give them more of a psychological benefit, more than a physical one
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  9. #9
    Director:Team Ground Zero grim83's Avatar
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    bumpage
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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  10. #10
    Spartan Pitbull Ninja Wiz thouomega's Avatar
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    Originally Posted by grim83 View Post
    bumpage
    I agree with this and I will bump as well. You delt with my dup program thread so quid pro quo my friend. quid pro quo
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  11. #11
    Registered User zephed56's Avatar
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    Where the wrist curls and reverse wrist curls at? lolnoob
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  12. #12
    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by zephed56 View Post
    Where the wrist curls and reverse wrist curls at? lolnoob
    wait did you just call me a noob because i didn't include forearm work
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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  13. #13
    Registered User azzuk23's Avatar
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    Originally Posted by grim83 View Post
    wait did you just call me a noob because i didn't include forearm work
    lol i think he did.

    anyway good post, def a good read for any1 new to then game. just did a 3 and 1/2 week progress wirteup on Rippetoe

    http://forum.bodybuilding.com/showth...hp?t=118939701

    lol @ wirst curls. i hope you are joking. what about exercises that really seperate my abs and 'build teh bicept peak' haha. peace
    i dont compete against you. i compete against myself yesterday, last week, last year


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  14. #14
    Registered User ridley89's Avatar
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    Looks pretty good man I came up with a couple of routines for full body workouts to do twice a week or alternate 3 days a week heres one I came up with.

    Workouts A
    Squats - 3x5
    Bench - 3x5
    Bent rows - 3x8
    Dips - 2 failure
    Shrugs - 3x8

    Workout B
    Deadlifts - 3x5
    Military press - 3x5
    Pull ups - 2 failure
    Lunges - 3x8
    BB curls - 2x8

    what you think on that? I'm currently on Rippetoes so don't plan on following it just something I thought up that would be a good full body workout and noobies would probably look to that once they see the curls but still get a good overall workout
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  15. #15
    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by ridley89 View Post
    Looks pretty good man I came up with a couple of routines for full body workouts to do twice a week or alternate 3 days a week heres one I came up with.

    Workouts A
    Squats - 3x5
    Bench - 3x5
    Bent rows - 3x8
    Dips - 2 failure
    Shrugs - 3x8

    Workout B
    Deadlifts - 3x5
    Military press - 3x5
    Pull ups - 2 failure
    Lunges - 3x8
    BB curls - 2x8

    what you think on that? I'm currently on Rippetoes so don't plan on following it just something I thought up that would be a good full body workout and noobies would probably look to that once they see the curls but still get a good overall workout
    exercise choice seems a little random, and redundant. shrugs are not needed if your deadlifting correctly. also lunges make no sense here, dont get me wrong both are great, but the thing with a beginner is he just needs to cover his bases andd work on building the mind muscle connection along with strength. but it could work, good try man
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  16. #16
    Director:Team Ground Zero grim83's Avatar
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    bumpin
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  17. #17
    Director:Team Ground Zero grim83's Avatar
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    bumpidy bump
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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  18. #18
    Registered User zephed56's Avatar
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    Originally Posted by grim83 View Post
    wait did you just call me a noob because i didn't include forearm work
    leveled
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    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by zephed56 View Post
    leveled
    ok now im confused, damn sleepless nights, anyways what are you trying to say
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  20. #20
    non your fcking business SteveHinchee's Avatar
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    Great post grim. Tried to rep but it wouldnt let me yet. Have to agree qith ya 100%
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  21. #21
    Registered User mick01's Avatar
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    would that routine work for any1 not just beginners ? i currently do 2 full body workouts a week with a few more exercises though. im not an experinced lifter but i can bench a bit more then i way etc. could i still make gains on a program like this i have been lifting for a couple yrs and like to train 3 times a week on a full body program ?
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    sorry i didnt word that right. i do 3 full body wokrouts a week alternating between 2 workouts like you said. i focus on all the compound lifts like you listed. just wondering because im not a beginner anymore,shuld i add more volume or do somthing else. i like full body wokrouts cause i can train my muscles 2 or 3 times a week instead of once and like to lift heavy. just wondering what your thoughts are grim ?
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    Originally Posted by grim83 View Post
    I see to many beginners come on here posting these routines that are just utter crap, and they refuse to do rippetoes because "How can i get big arms without spending all day doing curls". You know it I know it, that statement is utter bull****. but someone has to make a compromise, and id rather help the hardheaded noobs to build a better body by giving them their cake, but the catch is they're only getting a small piece. so anyways enough ranting, here the new beginner program that could help quite a bit for dealing with those hard headed beginners.

    - use an aba bab schedule
    - when you can hit all the reps on all the sets then increase the weights by 5ibs
    - if you are a true beginner who has never lifted before or has not lifted in a long long time, then do just 2 workouts during your first week, and find your working weights, make sure after the first set with the weight that you are using for the working sets that you could have done 2-3 more reps
    - form is very important
    - nutrition is the most important part, so make sure you are eating for your goal

    A
    Squat- 3x5
    Bench press- 3x5
    BB row- 3x5
    BB curl- 2x8

    B
    Deadlift- 3x5
    Military Press- 3x5
    Chin-ups- 3x6-8
    Bench Dips (or triceps dips)- 2x8
    VERY similar to the first routine I had success on (after years of arsing around with 5 day splits and other such nonsense etc). Only major differences are I only did 2 sets of Dead and pyramided with weighted chin ups and dips.
    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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  24. #24
    Registered User werdna40's Avatar
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    Originally Posted by grim83 View Post
    I see to many beginners come on here posting these routines that are just utter crap, and they refuse to do rippetoes because "How can i get big arms without spending all day doing curls". You know it I know it, that statement is utter bull****. but someone has to make a compromise, and id rather help the hardheaded noobs to build a better body by giving them their cake, but the catch is they're only getting a small piece. so anyways enough ranting, here the new beginner program that could help quite a bit for dealing with those hard headed beginners.

    - use an aba bab schedule
    - when you can hit all the reps on all the sets then increase the weights by 5ibs
    - if you are a true beginner who has never lifted before or has not lifted in a long long time, then do just 2 workouts during your first week, and find your working weights, make sure after the first set with the weight that you are using for the working sets that you could have done 2-3 more reps
    - form is very important
    - nutrition is the most important part, so make sure you are eating for your goal

    A
    Squat- 3x5
    Bench press- 3x5
    BB row- 3x5
    BB curl- 2x8

    B
    Deadlift- 3x5
    Military Press- 3x5
    Chin-ups- 3x6-8
    Bench Dips (or triceps dips)- 2x8

    You've commented on my routines in another post so I'm here to listen now. At present I only have a flat bench and dumbbells (money is tight). I don't have a chin-up bar either, what would you recommend I substitute that exercise with? I know I can do the other exercises you listed with what I have.
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    The thing with this is although i absolutely 100% agree with you and will rep you accordingly for taking the time to put it up here, is that none of the little bastards will look at this and think yes that's definitely what i'm going to start using tomorrow. Instead they rely on the magazines and countless resources pushing 'bodypart splits' etc. It's a damn shame because when us guys are long gone there will still be tall, skinny, weak guys all over the world asking how to make their arms bigger or how to work their inner chests. If they stopped being pussies and lifted heavy weights and ate lots of real food they'd answer their own questions and learn how to train themselves. Any beginner needs to focus on heavy presses, squats, deadlifts, rows, chins and dips, then at the end of workouts they can add a little 'beach work' if they so wish but the focus should ALWAYS be on consistent and dedicated progression on big lifts in their chosen rep ranges whilst eating enough to fuel strength and size gains.

    What i'm saying is nothing new but these things need to be brought home once in a while amongst the endless critique my routine posts and how do i get huge fast. There's no magic pill, no secret golden routine, funnily enough it's the big, strong guys that know this and the skinny, weak guys who waste time who don't.
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  26. #26
    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by mick01 View Post
    would that routine work for any1 not just beginners ? i currently do 2 full body workouts a week with a few more exercises though. im not an experinced lifter but i can bench a bit more then i way etc. could i still make gains on a program like this i have been lifting for a couple yrs and like to train 3 times a week on a full body program ?
    Originally Posted by mick01 View Post
    sorry i didnt word that right. i do 3 full body wokrouts a week alternating between 2 workouts like you said. i focus on all the compound lifts like you listed. just wondering because im not a beginner anymore,shuld i add more volume or do somthing else. i like full body wokrouts cause i can train my muscles 2 or 3 times a week instead of once and like to lift heavy. just wondering what your thoughts are grim ?
    yes, this program can be used to help you grow, but for people with a little more experience, i like a split routine, where you split the whole body over 2 days and train 4x a week. if you would like i can post the routine here.
    Originally Posted by werdna40 View Post
    You've commented on my routines in another post so I'm here to listen now. At present I only have a flat bench and dumbbells (money is tight). I don't have a chin-up bar either, what would you recommend I substitute that exercise with? I know I can do the other exercises you listed with what I have.
    well obviously this is a matter of doing what you can, id recommend just doing all the dumbbell equivalents to the exercises listed, and as for not being able to do chins, then id say you should do pull overs for 3x5
    Originally Posted by BritishSoldier View Post
    The thing with this is although i absolutely 100% agree with you and will rep you accordingly for taking the time to put it up here, is that none of the little bastards will look at this and think yes that's definitely what i'm going to start using tomorrow. Instead they rely on the magazines and countless resources pushing 'bodypart splits' etc. It's a damn shame because when us guys are long gone there will still be tall, skinny, weak guys all over the world asking how to make their arms bigger or how to work their inner chests. If they stopped being pussies and lifted heavy weights and ate lots of real food they'd answer their own questions and learn how to train themselves. Any beginner needs to focus on heavy presses, squats, deadlifts, rows, chins and dips, then at the end of workouts they can add a little 'beach work' if they so wish but the focus should ALWAYS be on consistent and dedicated progression on big lifts in their chosen rep ranges whilst eating enough to fuel strength and size gains.

    What i'm saying is nothing new but these things need to be brought home once in a while amongst the endless critique my routine posts and how do i get huge fast. There's no magic pill, no secret golden routine, funnily enough it's the big, strong guys that know this and the skinny, weak guys who waste time who don't.
    I know and i hate that, but my goal was to give people a link to send the little head cases to lol
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by SteveHinchee View Post
    Great post grim. Tried to rep but it wouldnt let me yet. Have to agree qith ya 100%
    thanks man. glad to know everyone likes the routine, maybe we can get it stickyed?
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  28. #28
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    Not too much of a newb, I have been lifting for about a year and a half now. And don't worry I'm not crazy about curls or arms. But would I be able to take your idea and use it for power/explosive development? (not strength). If not what is a good program for power/explosiveness. I love how simple your program is, but what would you tweak for a not-so much beginner? Includding reps, sets, and rest?
    Thanks, and I'm sorry for the bother.

    BTW just did a split routine for about 3months, gained a few good pounds. But honestly I wanna try routines like yours, instead of focusing on a couple body parts a day once a week. ex: mon:chest, tri tue:should, bi etc.
    Last edited by Ccg1003; 09-09-2009 at 02:21 PM.
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    Director:Team Ground Zero grim83's Avatar
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    to build power and explosiveness, the idea isn't so much the sets and reps, but how you perform them. so keep the routine how it is and do the reps a little different, explode on the positive (but keep the bar under control) and do a slightly slower negative, maybe 2-3sec. also if i may ask, are you training for a specific sport
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    Originally Posted by grim83 View Post
    maybe we can get it stickyed?
    it was for a couple years. its basically the same idea as the starting strength adjustments in kethnaabs sticky
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