Another beginner routine

[harryboy_uk]

ok, started on grim's routine today with workout A:

5 minute warm up on eliptical

db lunges - 25lb - easily completed all sets (3x5)
db bench press - 25lb - easily completed all sets (3x5)
db row - 25lb - easily completed all sets (3x5)
db curls - 25lb - first set ok, second set could only do 4 on each arm (1x8,1x4)

(all had 2 warm-up sets beforehand)

why do i struggle with the curls at that weight while the previous three exercises were easy?

my normal monday routine takes about 2-3 hours, this was complete in 1 hour with the warmups.

[grim83]

ok, started on grim's routine today with workout A:

5 minute warm up on eliptical

db lunges - 25lb - easily completed all sets (3x5)
db bench press - 25lb - easily completed all sets (3x5)
db row - 25lb - easily completed all sets (3x5)
db curls - 25lb - first set ok, second set could only do 4 on each arm (1x8,1x4)

(all had 2 warm-up sets beforehand)

why do i struggle with the curls at that weight while the previous three exercises were easy?

my normal monday routine takes about 2-3 hours, this was complete in 1 hour with the warmups.

because the weight is too heavy

[kman025]

ok, started on grim's routine today with workout A:

5 minute warm up on eliptical

db lunges - 25lb - easily completed all sets (3x5)
db bench press - 25lb - easily completed all sets (3x5)
db row - 25lb - easily completed all sets (3x5)
db curls - 25lb - first set ok, second set could only do 4 on each arm (1x8,1x4)

(all had 2 warm-up sets beforehand)

why do i struggle with the curls at that weight while the previous three exercises were easy?

my normal monday routine takes about 2-3 hours, this was complete in 1 hour with the warmups.

in regards to not being able to curl this, your never gonna be curling the same as you bench and dead

[harryboy_uk]

thanks for the help guys. so i'll keep the weight at 25lb for the next workout A on friday, right?

btw, how long do you guys rest between sets, i currently rest 30sec for warmups and 1min for work sets, is that ok? what about rest between exercises?

as i'm supposed to be bulking, is it best to do normal cardio or HIIT? (i currently do 15mins on the eliptical at medium pace twice a week and have a 60min soccer match on saturday).

[grim83]

thanks for the help guys. so i'll keep the weight at 25lb for the next workout A on friday, right?

btw, how long do you guys rest between sets, i currently rest 30sec for warmups and 1min for work sets, is that ok? what about rest between exercises?

as i'm supposed to be bulking, is it best to do normal cardio or HIIT? (i currently do 15mins on the eliptical at medium pace twice a week and have a 60min soccer match on saturday).

i recommend no set rest periods, but as you are bulking i recommend resting till full recovery, and that is variable between trainees, some can recover in 30sec, some take 5min depending on your condition, i personally count rest periods by deep breaths, the norm is 20 on the big upper body exercises for me. but thats just my way of doing it. also this deep breathing practice is something i picked up recently, and it seems to reduce my time needed between sets because i can replenish my oxygen debt more efficiently that way.

as far as your cardio keep it to a minimum, but HIIT has been shown to be better for increasing V02 max than LISS, but i'd take tat a step further and recommend the tabata method for 8min 2x a week if your sole puurpose is increased performance at the game

[harryboy_uk]

ps. should i be getting some sort of DOMS the day after the workout to make sure i'm working hard enough or is there some other way or checking this?

[grim83]

ps. should i be getting some sort of DOMS the day after the workout to make sure i'm working hard enough or is there some other way or checking this?

progress is better than DOMS for indicating improvement, you may have needed to go a bit heavier to start off though

[tylbur]

bump

[ColdNinja]

Thank you grim83, I'll follow your workout and hope it's gonna work well

[tylbur]

bumps

[grim83]

Thank you grim83, I'll follow your workout and hope it's gonna work well

good luck man, and dont hesitate to post questions here

bumps

hey man, got your pm, let me research it a little better before i write it up man

[harryboy_uk]

grim - when you said i should do the tabata method for cardio twice a week, how would you suggest i do it on an eliptical?

I'm gunna give your routine maximum effort for 6 weeks and then assess if it was better than my previous routine, what do you think? will measure in terms on body size increase and db weight.

[grim83]

grim - when you said i should do the tabata method for cardio twice a week, how would you suggest i do it on an eliptical?

I'm gunna give your routine maximum effort for 6 weeks and then assess if it was better than my previous routine, what do you think? will measure in terms on body size increase and db weight.

should be fine, let me know how it goes, although you have to remember 2 things

1) that first routine will always work miracles, so assessment of my routine compared to it may look like mine is a bit inferior, but remember as you progress through your time lifting progression will be increasingly harder.

2) my routine is built around strength first size second, because the increase in poundage will lead to muscle growth.


as far as the tabata method, do it like this

3min warm up

20sec as fast as possible
10sec slow and easy pace

repeat the interval 4 times

2min cool down

as conditioning increases up the amount of intervals to a maximum of 8 (dont make a big jump got to 5 then 6 then 7 then finally 8)when you can do 8 intervals then drop back to 4 and increase the interval time to 40sec work and 20sec rest.

[grim83]

bump

[tylbur]

bump

this thread needs to stay on the front page

[grim83]

bump

this thread needs to stay on the front page

thanks bro

[harryboy_uk]

hey guys, did you manage to get some videos for the difference between romanian DB deadlift and straight back striaght leg DB deadlift?

after the end of each workout should i be feeling fully fatigued or able to do more?

what are the weight standards for the following DB lifts:

DB Lunges, DB Row, DB Bench Press, DB Deadlift

Cheers.

[grim83]

hey guys, did you manage to get some videos for the difference between romanian DB deadlift and straight back striaght leg DB deadlift?

after the end of each workout should i be feeling fully fatigued or able to do more?

what are the weight standards for the following DB lifts:

DB Lunges, DB Row, DB Bench Press, DB Deadlift

Cheers.

i haven't yet sorry, as far as how you feel the first couple workouts you'll feel fine, because your going light, but as the weights go up you will feel more fatigued

[harryboy_uk]

are these DB romanian deadlifts: bodybuilding.com/fun/exerpop.php?Name=Stiff-Legged+Dumbbell+Deadlift

also, when i'm more experienced and stronger (say 6 months time), what weight should i be aiming to lift on the following: DB Lunges, DB Row, DB Bench Press, DB Deadlift?

[grim83]

are these DB romanian deadlifts: bodybuilding.com/fun/exerpop.php?Name=Stiff-Legged+Dumbbell+Deadlift

also, when i'm more experienced and stronger (say 6 months time), what weight should i be aiming to lift on the following: DB Lunges, DB Row, DB Bench Press, DB Deadlift?

No its not, as far as how strong theres 2 problems

1- your assuming this routine will work for 6 months, it may, and it may not.

2- you can't count for plateaus and fails

3- db strength increases are much trickier than bb due to the higher weight increases required

[LiftHeavy85]

basic program....it does what it needs to do, reminds me to much of Starting strength without the cleans and not as much squatting


Pullups for the A workout will develop more overall muscle than doing rows for a beginner IMO unless that beginner can do 20+ pullups, he shouldnt be rowing and should just stick to the most bang for your buck.

Pullups
Squats
Deads
Some form of chest work (I hate bb bench thats why I say this)
OH Presses



anything else for a beginner is just a waste of time imo since they dont need to isolate there muscles at this point rather than build a overall better body

[grim83]

basic program....it does what it needs to do, reminds me to much of Starting strength without the cleans and not as much squatting

Why would you pick lunges over squatting for the B workout? Even if you reduced the percentage used it would be more beneficial to muscle growth than lunges would be IMO


Pullups for the A workout will develop more overall muscle than doing rows for a beginner IMO unless that beginner can do 20+ pullups, he shouldnt be rowing and should just stick to the most bang for your buck.

Pullups
Squats
Deads
Some form of chest work (I hate bb bench thats why I say this)
OH Presses



anything else for a beginner is just a waste of time imo since they dont need to isolate there muscles rather at this point rather than build a overall better body

pull ups versus rows thats your opinion man, i've known plenty of guys who can bang out pull ups and chins all day and they dont have much to show for it, get them rowing and suddenly they've got some muscle.

also your mistaken friend lunges are only in the db version due to the fact that they're are a better alternative to db squats imo, and chin ups are a part of the original routine. and the reason it reminds you of rips routine is because it was my alternative, and if you have some valid changes i'd like to hear them, but remember which routine your talking about before tearing it apart, their are like 5 different routines i've posted in this thread and not all are for a beginner.

[LiftHeavy85]

pull ups versus rows thats your opinion man, i've known plenty of guys who can bang out pull ups and chins all day and they dont have much to show for it, get them rowing and suddenly they've got some muscle.

also your mistaken friend lunges are only in the db version due to the fact that they're are a better alternative to db squats imo, and chin ups are a part of the original routine. and the reason it reminds you of rips routine is because it was my alternative, and if you have some valid changes i'd like to hear them, but remember which routine your talking about before tearing it apart, their are like 5 different routines i've posted in this thread and not all are for a beginner.

Growth is subjective to calorie intake and several other factors, not simply the lone exercise.

People who can "bang out" alot of pullups have both the endurance and strength needed to do well on rows and dont fall under "beginner"

To each there own I dont think having a beginner do rows when he can barely do 10 pullups would make the most sense when trying to develop overall mass. I dont disapprove of rows, but in a beginners program (no training whats so ever) I dont think they have a place.

[grim83]

Growth is subjective to calorie intake and several other factors, not simply the lone exercise.

People who can "bang out" alot of pullups have both the endurance and strength needed to do well on rows and dont fall under "beginner"

To each there own I dont think having a beginner do rows when he can barely do 10 pullups would make the most sense when trying to develop overall mass. I dont disapprove of rows, but in a beginners program (no training whats so ever) I dont think they have a place.

i agree that calories + stimulus = growth. and as you said to each his own, but personally i feel that what you preach about pull ups is just old dogma, dont get me wrong both pull ups and chin ups are great routines, and both have their place in a routine, but rows are still better imo, due to the progression, i mean seriously how many good backs have you seen from pull ups alone, there aren't many.

[harryboy_uk]

As i have a soccer game on saturday night, is it ok to do DB lunges on friday night or will this hamper my performance?

or should i do them but go lighter on the weights or less sets?

[kitarpyar]

but remember which routine your talking about before tearing it apart, their are like 5 different routines i've posted in this thread and not all are for a beginner.

Grim, are you in a position to edit your first post in this thread? If you can, why dont you edit it by adding links to the subsequent posts where you posted the other routines, say, something like -

Barbell based beginner routine - [link]
Dumbbell based beginner routine - [link]

Makes it much easier for folks to access them. This thread already has 325 posts, so a bit more efficient archiving first up in the first post will help.

[grim83]

Grim, are you in a position to edit your first post in this thread? If you can, why dont you edit it by adding links to the subsequent posts where you posted the other routines, say, something like -

Barbell based beginner routine - [link]
Dumbbell based beginner routine - [link]

Makes it much easier for folks to access them. This thread already has 325 posts, so a bit more efficient archiving first up in the first post will help.

i can't, but im going to ask iron619 to help with that, i actually started to do that a few nights ago and it pissed me off

[kman025]

can you help me with this:

http://forum.bodybuilding.com/showth...hp?t=119883691

[glwanabe]

People who can "bang out" alot of pullups have both the endurance and strength needed to do well on rows and dont fall under "beginner"

To each there own I dont think having a beginner do rows when he can barely do 10 pullups would make the most sense when trying to develop overall mass. I dont disapprove of rows, but in a beginners program (no training whats so ever) I dont think they have a place.

I have to disagree with you on this.

Barbell rows are superior to chins for overall mass building, and should be a part of a beginners routine. There's room for both actually.

[grim83]

they're both in their so i dont see why theres even an argument