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  1. #1
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    Week 171 :: What Is The Best Workout For Someone Who Has Never Trained?

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    TOPIC: What Is The Best Workout For Someone Who Has Never Trained?

    For the week of: 12/22 - 12/28
    Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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    It is that time of year again and the masses will be out in force once again as they attempt to shed the holiday weight and turn their lives around to be more fit.

    What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

    What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

    What can they do to make sure they keep going after starting a program?

    Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

    * IMPORTANT: Make sure your responses are original and not copied from previous topics.

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  2. #2
    Chef Bob The Solution's Avatar
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    What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

    The best and most basic workout for anyone who has never trained is starting with the basics. In weightlifting the basic three exercises called "The Big Three" are Deadlifts, Squats, and Bench Press. The reason they are called "The Big 3" are because they are the three most compound exercises that recruit the most muscle fibers when performed with adequate form. A man who came up with a workout plan deviated off of this was Mark Rippletoe and his "Starting Strength" Program which bases off of these. The inclusion of other movements such as barbell rows, Military Press's and small isolation exercises to hit all of the body parts is an outstanding way for anyone to get in shape and transform their body. Mark Rippletoe keeps the individual doing moderate reps 4-8 reps, and sticking to 3 sets which is enough to stimulate the muscle. A quick writeup of the program looks like this:

    Workout A
    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift
    **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

    Workout B
    3x5 Squat
    3x5 Standing military press
    3x5 Pendlay or Bent Rows (or power cleans)
    **2x8 Chin-ups (recommended mainly if doing the cleans)

    Workouts are alternated every other day on Monday, Wednesday, and Friday. For Example A on Monday, B on Wednesday, and A on Friday, and you will continue the trend into the next week starting with B.

    For a complete writeup of the program, it can be found on the bodybuilding.com forums here:
    http://forum.bodybuilding.com/showthread.php?t=712752

    If an individual is not geared towards working out with weights Aerobic exercise which is cardiovascular exercise is a great way to get an individual in shape Aerobic exercise is typically low intensity training, so your heart rate is pushed to between 60 and 70% of your maximum heart rate threshold When you train in this heart rate range, studies have shown that you burn the highest percentage of fat. When training in a higher intensity state (HIIT) High Intensity Interval training your body will be utilizing carbohydrates as its primary fuel source. So for individuals on a low carb diet this may not be an ideal way of starting off for training. Keeping the low intensity helps tap fat reserves in the body and makes way for a healthy heart and a start for success.

    What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

    If an individual is not seeking results you should not throw in the towel yet. Working out and starting is the hardest part of seeking the long term goal. Everything at the beginning is introductory work towards the main focus. An individual needs to pick a long term goal and stick through the struggles and consequences in getting there. So many individuals try and go for the few weeks and hope to transform into the beach body of their dreams, not so fast it is not that easy! When things start to go wrong the individual should take a look at some other areas in their life. The most important part should be their diet. Diet is about 80% of what makes up your body. With a bad diet you cannot get results, with a good diet you can get results without even working out. A prime example would be Katie Lobliner (Marc Lobliner's wife who is the President of Scivation) after her surgery she could not workout, but on a strict CHA diet she transformed her body and lost a ton of fat after her pregnancy. Having an individual meet a certain number of calories per day on a meal plan that suits their lifestyle is the number one goal. Weather the goal is to add mass or lose weight you need to find their total calories they burn in a day through their Basic Metabolic Rate + the amount of calories they would lose during a workout session. Taking that number subtract/add 200-500 calories depending on their goal and go from there. Individuals can track what they eat with online websites and utilizing programs like Fitday.com. After diet another very important step besides working out would be rest. Are you getting enough sleep? Sleep is very important for growing muscles and recovery. Without letting your body recover after those grueling workouts you are putting your hard earned time in the gym to waste! Make sure to aim for 6-8 hours of sleep a night to refuel your body for the next day and giving it adequate time to recover. If you are not seeing progress after a couple months with a good diet, a good training program, and getting plenty of rest, the problem may be the intensity or the mindset you have towards your training which may be holding back your full potential!

    What can they do to make sure they keep going after starting a program?

    After starting a program and when motivation starts to fade you can keep progressing by taking pictures. This is the #1 thing that helped me on my first real cutting diet. I took a picture before I started and had a long term goal in my mind. I would envision how I would want to look after so many weeks and months of hard work in the gym. As time would go by, I would take pictures every 2-3 weeks to see how my body is looking and compare it to my before picture. As months flew by I continued to see satisfying results and continued to push harder and harder towards a physique I dreamed of. After 18 months and losing 110lbs I transformed my body to a state where I thought I looked outstanding. Without taking pictures and comparing them to my before I would of never dreamed how hard I worked to get where I am today!

    Another great alternative is to keep a steady workout partner. Having this person by their side is motivation to show up everyday and to continue on their journey to enhance their body. Having an extra someone to push you harder during your workouts, give you a spot on your lifts, and be by your side when your going through cardio on a daily basis. Having this person to talk about diet, training, recovery, and anything associated with your lifestyle is a great way to pass the time and keep your mind focused on the long term goal. Before they would burn out it is critical that this individual sticks by their sides and makes the commitment to see it through until the end regardless of what happens along the way. Overcoming obstacles and hardships along the road is what will make that individual a stronger person through the long-haul.

    Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

    No supplements are not recommended for a beginner. Everything can be done through diet and training a lone that is why they are called Supplements. Supplements are simply there to SUPPLEMENT a good diet and training program. If an individual can get a good grasp on a starting program, and continue to nail their diet day in and day out they will see results given time and consistency. Do supplements help? Sure they do. They make up a very small fraction of the equation towards a goal. Once the beginner has their diet and training set up I would then recommend starting out on the basic supplements. A high quality Multi-Vitamin, Fish-oils, and a Whey Protein Powder. These are the big three supplements that would benefit those who would do the starting strength program with the big three lifts! Multi-Vitamins are essential in gathering all the vitamins and minerals an individual cannot get through whole foods on a daily basis. Lets face it, regardless of how much variety we include in our diets, how many food groups we conquer in a day, we will never satisfy the body with everything it needs. That is where the role of a multi-vitamin comes in! It will provide the body with vitamins, minerals, and nutrients that we cannot get through the foods we do not eat in a day. A Whey Protein is a good supplement to have because price per pound it is the cheapest way to get the macronutrient protein. Buying meats, chicken, tuna, cottage cheese and any other whole food product will be expensive. Whey is a very convenient way to take down a shake and get 20-25g of protein, it is also very handy to keep in your car or while traveling in case of an emergency and a quick fix to get a meal in! Lastly Fish-Oil's are a very valuable asset to the supplement industry. A small list of benefits you can get from taking 2-3g of fish oil a day include; a mental health booster, promotion of vibrant and youthful skin, decrease the development of mental illness, reduce the risk of breast cancer, improve cholesterol levels and prevent heart attack, supplement for pregnant mothers, reduction in the development of mental illness, immune system booster, promote calmness and relief stress, and lastly reduce inflammatory pain!
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  3. #3
    PhD in Broscience, 2009 soundcheck129's Avatar
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    It is that time of year again and the masses will be out in force once again as they attempt to shed the holiday weight and turn their lives around to be more fit.

    For experienced lifters, January can be the most dreaded time of the year, as the gym is flooded with "New Years Newbs," the beginning lifters inspired to seek out a more fitness-oriented lifestyle by New Years resolutions. Sadly, though, most don't stick with it (which is why regulars tend not to appreciate their presence) and slip back into their former habits. This is because most people just don't know how to begin a weight-training routine. Though there are a lot of self-appointed experts out there and many fad workout programs, most of them aren't designed to foster understanding and respect of the basics of working out, meaning there is no foundation for growth, progress, or continuation.

    What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

    When most people are asked what the best routine for a beginner is, they automatically spit out the brolitically correct answer without thinking: Starting Strength (Rippetoe) or Madcow 5x5. And while these are great programs for those who are dedicated to the idea of bodybuilding or have prior experience training for football, neither are very user-friendly for the average person just looking to get in shape. Don't get me wrong - deadlifts, squats and bench presses are undoubtedly effective and the foundation for any successful training program. But to be honest, if one has been spurred into action by a New Year's Resolution, a program that consists of just these three lifts won't keep their interest past the halfway point of January. Instead, one should adopt a program that has enough variety to provide interest, but enough of the core lifts to build a solid foundation. Something, say, like this:


    MONDAY

    Bench Press: 3 x 8-10
    Deadlift: 3 x 6-8
    Military Press: 3x 8-10
    Lat Pulldown: 3 x 8-10
    Leg Extension: 3 x 8-10

    WEDNESDAY

    Squat: 4 x 6-8
    DB Curls: 3 x 6-10
    Incline Press: 3 x 8-10
    Bent Row: 3 x 8
    Stiff-Legged Deadlift: 3 x 8

    FRIDAY

    Deadlift: 3 x 8-10
    DB Press: 3 x 8
    Smith Machine Squats: 3x6
    Lateral Raise: 3 x 8-10
    Lat Pulldown: 3 x 8-10

    Because of the tendency for beginner's gains to be impressive and lean (so-called newb gains), a lot of cardio probably won't be needed to keep fat gain at bay. However, beginners should incorporate some sort of cardiovascular exercise, preferably via an activity that they enjoy, be it a sport, running, biking, etc. Because beginners probably won't be used to a lot of physical activity, keeping cardio activities to off-days only is best.

    What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

    If one does not see progress after a few weeks or months, getting discouraged is the worst thing to do. As the saying goes, Rome wasn't built in a day, and neither was Ronnie Coleman. Dedication is the key to making changes in any aspect of life, and bodybuilding is certainly no different. Instead, one should enlist the help of a trusted friend, experienced lifter or personal trainer to attempt to find problems in their program or lifestyle. Beginning a workout log on the Bodybuilding.com forums is also a great way to reach out and find advice from knowledgeable athletes. Some common problems to consider are:

    Overtraining - This is probably the most common issue that holds back beginning trainees. The excitement of starting a new activity and the desire to be successful can sometimes lead people to take on too much, too fast, hindering growth. Trying to train too often and not allowing for proper recovery will negate progress. Remember: growth doesn't happen in the gym, but outside of it.

    Poor Nutrition - Fitness is a 24-hour job, not just a one-hour activity that's over once you leave the gym. Having a diet that complements your efforts is essential for success; if you're trying to lose weight, you need to be in a caloric deficit, and if you're trying to gain mass, you need to be in a caloric surplus. Consistency is key. Try to eat plenty of fruits, vegetables and complex carbohydrates, and take in enough protein to support muscle growth. And don't forget about fats for hormonal function!

    Don't Go It Alone - Having a partner can help you get out of a slump in a hurry. Lifting with another person will give you a different perspective on your program, which means you may discover flaws in your form, exercise selection, or diet. Workout partners can also provide a lot of motivation and make the experience more enjoyable.

    Switch It Up - Doing the same thing over and over and expecting different results is the definition of insanity. So if your current program isn't working, do something different! Try different rep ranges, different exercise selections, different tempos - whatever it takes to make sure you shock your body into making positive changes.

    What can they do to make sure they keep going after starting a program?

    As mentioned above, having a workout partner can keep you motivated enough to continue even if you feel as though your enthusiasm is waning. But that's definitely not the only way to keep your fitness plan on track. If you don't have someone to workout with you, you can access an entire world of virtual partners at the Bodybuilding.com forums. Here, you can start a workout journal and get advice from others around the globe - with so many members, there's bound to be someone who was in your shoes at one point. The value of camaraderie is second to none. And perhaps you'll even find another beginner with whom you can provide some mutual motivation. And when you're working out, don't forget to bring along some music. If being at the gym isn't the most enjoyable part of your day (hard to believe!), having a soundtrack to distract you will help the time fly by. Even better, some studies (1) have shown that having some fast-paced music can help you burn more fat!

    Of course, a great way to motivate you to keep going is to observe all of that fat you've lost. By taking progress pictures, you can get a real sense of the progress you've made in transforming your physique. This will give you a sense of pride and accomplishment as well as provide confidence and motivation to keep going on your journey to the perfect you. Similarly, setting goals will help you keep coming back to the gym because you'll have a definite purpose. Last, but certainly not least - make it fun! Nothing will encourage you to keep up your program more than the fact that you are enjoying what you're doing. Whether it's through a competition, working out with a group, or rewarding yourself with some new clothes when you reach a goal, making sure you enjoy your sessions is the number one thing that will encourage continuity.

    Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

    Supplements can be a tricky subject. While they undoubtedly aid in one's progress, they can be expensive, and in the case of something like stimulants, can become a crutch if one is not careful. Though helpful, I would not encourage supplementation for an absolute beginner. One who is not sure whether he or she will be making a long-term commitment to working out probably shouldn't spend money on a supplement that he or she might not need in a few weeks, after the initial infatuation with fitness is over. Beginning exercisers tend to see progress fairly quickly due to their inexperience, so supplements might not be necessary. In addition, becoming too dependent on supplements for progress isn't a good thing. For the most part, supplements are better left to those wishing to take their progress to the next level.

    And consider this - the most basic supplement for most people is protein. And while protein powder is very convenient and can taste great, it is possible to obtain sufficient amounts of protein from one's diet to support athletic endeavors. Because of this, one may want to wait until he or she is definitely dedicated to fitness before entering the world of supplementation. It's better to focus on having a properly designed training and nutrition program first, and worry about supplements later. Supplements are a complement to hard work and smart training, not a substitute for it.



    SOURCE:

    1. Birnbaum, et al. Cardiovascular responses to music tempo during steady-state exercise. Journal of Exercise Physiology Online, 2009; 12(1): 50-56
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  4. #4
    Registered User Big.John.52's Avatar
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    To soundcheck129: your workouts posted lack structure and/or common sense

    Monday; true deadlifts would hinder the following exercises
    Wednesday; curling before rows would hinder rows
    Friday; again with deadlifts

    You're favouring lat pull downs over rows, a different variant of benching is unnecessary each workout, and I would never suggest smith machine squats to anybody...

    I do respect that you include deadlifts and squats.
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  5. #5
    Registered User iLLustriousMiL's Avatar
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    The best workout would be just get off your a$$ and do something... Can't afford a gym membership do push ups, sit ups, body squats, lunges, buy cheap dumb bells, buy a pull up bar. If you can't afford to do something, you don't deserve to get anything... Oh yeah do work!!!
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  6. #6
    Registered User AlliGirl's Avatar
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    NewbieQ to You

    Originally Posted by Big.John.52 View Post
    To soundcheck129: your workouts posted lack structure and/or common sense

    Monday; true deadlifts would hinder the following exercises
    Wednesday; curling before rows would hinder rows
    Friday; again with deadlifts

    You're favouring lat pull downs over rows, a different variant of benching is unnecessary each workout, and I would never suggest smith machine squats to anybody...

    I do respect that you include deadlifts and squats.

    I'm curious...why no Smith Machine Squats?
    *~Alli~*
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  7. #7
    Registered User iLLustriousMiL's Avatar
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    Originally Posted by AlliGirl View Post
    I'm curious...why no Smith Machine Squats?
    Because you don't get a full range of motion with the smith machine...
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  8. #8
    Strength/Condition Coach jdiritto's Avatar
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    man, started writing an article til I saw the stupid exercise rule...

    Bodybuilding.com/bodybuilders in general don't have the broad exercise protocol I incorporate into my training programs. It's a shame, I could use 50$

    heres the intro:


    What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...


    There is no hands down best & most basic workout for someone who has never trained. To assume this is to assume every individual is exactly the same and one program can be mass designed and tailored to create systemized progressions for everyone based on some sort of classification system, and quite frankly this is just insane to believe. It is true though to state there are basic and introductory exercise and health principles which can be applied to most beginners to develop a basic foundation of fitness to build upon (GPP for those read in Russian literature).


    With that said, the best and most basic workout for someone who has never trained is (drum roll) something that they can easily perform, with consistency, which still provides positive progressions. With a true beginner it is important to individualize the program to meet their specific fitness needs; some may lack flexibility and thus not be able to perform a correct squat, some may lack upper body strength and not be able to safely (or correctly) perform any form of overhead pressing. Does that mean these movements are ignored? No. It simply means there are more important things to consider prior to blindly assigning an exercise.

    Consistency is a huge factor in a beginners program because as they have never trained before, and thus aren?t aware of the delayed onset muscle soreness that will follow, they are extremely more likely to quit before any significant adaptations occur. More often than not this may have ultimately been the reason for their previous sedentary lives. I personally prefer a weight lifting 3x a week design, with minimal true cardio/endurance training (more on this to follow), for almost all clientele I work with. At elite levels of performance more than this is desired to enhance specific skills (SPP for those read in Russian literature) such as strength/power, speed, agility, reaction time(s), game-time skills, and so on.

    Before beginning any programming it is important to clearly set both short and long term goals to work for. Even more important than this is to ensure the individual is well aware of PROGRESSIONS, and how they must be desired and motivated to PROGRESS in training and all aspects of their lives. Without progressions, training is a waste of time. Once goals and an understanding of progressions is known, I would recommend the following;


    Weight training

    All sets/reps below would ideally start with 2-4 sets of 10-20 repetitions depending on individual training goals; if they desired strength/power the sets would significantly change through linear periodization once a solid foundation is built (but ensure not too quickly to prevent injuries and ensure long term growth!). The average individual, would mainly stick to a program of 3-4 sets of 8-12 repetitions of all multi-joint movements for optimal hypertrophy gains while ensuring proper joint functioning through chains of movement (rather than risking overuse injuries due to single joint/isolation movement).
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  9. #9
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    Originally Posted by iLLustriousMiL View Post
    Because you don't get a full range of motion with the smith machine...
    I respect your point of view and i squat with a free Barbell, but i think that for a begginer is so much easy to keep a good position and avoid any injury in the smith machine.
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  10. #10
    Strength/Condition Coach jdiritto's Avatar
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    Originally Posted by xchuiix View Post
    I respect your point of view and i squat with a free Barbell, but i think that for a begginer is so much easy to keep a good position and avoid any injury in the smith machine.
    but a waste of time -- the squat progression begins with bodyweight squats using the hands to touch the floor, than progress into a DB (or lighter object) goblet front squat, than into true front squatting and than into back squats and beyond once a stable foundation has been built .

    All progressions obviously occuring once proper technique and mechanics have been mastered. A good trainer/coach will be aware of any strength/flexbility deficiences during the movement and be able to provide assistance exercise(s) to develop the supporting/stabilizing musculature to a necessary level so that person can correctly perform the current squat progression.
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  11. #11
    Registered User thejerkismine's Avatar
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    Thumbs up What Is The Best Workout For Someone Who Has Never Trained?

    There are three basic classifications of excersices called aerobic, anaerobic and flexibility. Aerobic excercise is a sustained excersice that stimulates and strengthens the heart and lungs to maximize the body's utilization of oxygen. anaerobic excercise is exercise through tension and little oxygen. Flexibility is the ability to move muscles and joints through their full (ROM) or ranges of motion. If they are looking for a better physique you are looking to gain mass (bulk, size, or expanse) or they are looking for athletic performance they are looking to gain strength (the extent to which muscles can exert force by contracting against resistance).

    What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

    For aerobics the best and most basic exercise is walking. Aerobics, over a training period of 8-20 weeks cause a 15-20% increase in peak oxygen consumption and is a good base excersice before doing any other types of excercise. Walking is easy and has health benefits like, managing weight, boosting good cholesterol, lengthen lifespan, lower stress levels, relieve arthritis and back pain, strengthen muscles, bones and joints and improve sleep just to name a few. A moderate paced walk for at least 10 minutes a day 3 days a week will provide the best of health benefits. Even though I have to tell you that walking will slow-twitch your muscles which means you will have more endurance and less power fibers in your muscles which means you will not reach your full potential in mass or strength.

    Anaerobic and power training are not recomended for the begginer and are primarily reserved for those who are very fit and desire to increase speed, lactate threshold and aerobic power. Training in this way causes more lactic acid concentrations and greater muscle discomfort. As for weight training a base program consisting of 4 microcycles (4 weeks in length) with 3 training sessions a week (monday, wednsday and friday) and 48 hours in between sessions using lighter weight to which you can lift (12-15 RM)and using only one excersice for each muscle group, 3 for abdomin, starting with 1 set for the first 2 microcycles and 2 and 3 for the next 2 microcycles and a rest period of three minutes. Keep in mind that every time you hit the gym you have to change excercises and reps with the same weight sometimes and you need to apply progressive overload about once a month (add weight) and you will not be using the same amount of weight for each different excercise. We will also be doing large muscle groups before small muscle groups, multijoint excercises before single joint excercises and lower body before upper.

    And for Flexibility training we will do static flexibility including one excercise per muscle group for 10 seconds each 3 x a week on monday, wedsnday and friday. I will include only stretches for lifting very light weights. we will do quads and triceps on monday, hamstrings and biceps on wedsnday and calves, chest and back on friday seperating them so it will be easier for begginers. flexibility benefits include optimizing skilled movements, develop body awareness, reduce risk of joint or muscle pain and reduce muscle soreness and tension. To warm up for flexibility just do a light jog for about 200 yards.

    MONDAY

    Squats: 1 set, 12 reps

    Bench press: 1 set, 12 reps

    Good morning: 1 set, 12 reps

    Hammer curl: 1 set, 12 reps

    standing calf raises: 1 set, 12 reps

    Cross-body crunch: 1 set, 20 reps

    Crunch: 1 set, 20 reps

    Jack knife sit-up:1 set, 20 reps

    walk 10 minutes and jog 200 yards

    Standing quadriceps stretch: 10 seconds

    Overhead triceps stretch: 10 seconds

    WEDSNDAY

    Leg curls: 1 set, 15 reps

    Leg extensions: 1 set, 15 reps

    Dumbbell flyes: 1 set, 15 reps

    Wide grip lat pulldown: 1 set, 15 reps

    Calf press: 1 set, 15 reps

    Oblique crunches: 1 set, 15 reps

    Flat bench lying leg raise: 1 set, 15 reps

    Scissor kicks: 1 set, 15 reps

    walk 10 minutes jog 200 yards

    Standing hamstring stretch: 10 seconds

    One armed doorway biceps stretch: 10 seconds

    FRIDAY

    Hack squats: 1 set, 12 reps

    Romanian deadlift: 1 set, 12 reps

    Dumbell bench press: 1 set, 12 reps

    Barbell curl: 1 set, 12 reps

    Barbell seated calf raise: 1 set, 12 reps

    Side jacknives: 1 set, 20 reps

    Toe touches: 1 set, 20 reps

    Tuck crunch: 1 set, 20 reps

    walk 10 min. jog 200 yards

    Floor board straight leg calf stretch: 10 seconds

    Wall lats stretch: 10 seconds

    Two armed doorway chest stretch: 10 seconds

    What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

    I don't think no one in this world would not see results if their workout and diet are good. If you workout at least 3x a week include all of the major muscle groups in your excercises, you dont overtrain ( you must wait at least 48 hours before training the same muscle groups wait at least 1 minute between sets and 3 minutes between excercises, sleep at least 8 hours a day, and not do more than 3 excercises per muscle group), you use the right amount of weight and reps and you use something called nonlinear periodization workouts which includes things like changing the amount of weight, sets, reps and excercises and you use progressive overload and good form you should see results. So i don't think they should give up just keep working maybe you are a hardgainer or your body starts off at a plateau it might mean that you need supplements but either way i dont think you should give up.

    What can they do to make sure they keep going after starting a program?

    I don't know about you but when I pay for something I'm going to use it, so I would start it off by saying that you should get a gym membership for many reasons, first to be more motivated to use it since you are paying for it, second so you will be around people doing the same thing and some will spot you if you ask, and third so you will not get bored and have many excercises to choose from. I think you should keep track of your diet and workouts in a log, buy magazines and books to keep you motivated and up to date and if you really have to put pictures of your favorite Mr. Olympia on your wall.

    Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

    Like I said before if you start at a plateau you will need supplements and if your not seeing results you will have to use some kind of supplements not only that but supplementation is fundamental for working out it is a bodybuilder's staple in order to be in optimum shape because it gives you precise nutrients and you can use just that one nutrient you need at the precise time. They are not harmful as long as you workout, so if you do I would recomend it not only that but you are gonna need to clean your system completely before starting to workout if you want to see quick results and the fastest and best way to do that is with body cleansers and your not going to be in great shape if you have never trained before, you are going to be either fat or skinny so you might want to use thermogenics to aid in fat loss or some creatine or other supplement for begginers. So yes I recomend it for begginers and experts alike.

    So basically you should start with a little bit (not a lot) of everything to start off with. Don't forget that if you are looking for mass you will lower the weight slowly and if you're looking for strength you will do the up and down fast. A brisk walk, light weightlifting and some stretching to avoid injury and to aid in soreness will help. Don't give up if you're not seeing results, try to stay motivated and use supplements if you have to.

    Thank you for a chance to win store credit to the webmaster and I hope this gives nubes some good insight.

    SOURCES: The body you want in the time you have by Myatt Murphy, Essential Abs by Kurt Brungardt, Sport Stretch byMichael J. Alter, Optimizing strength training by William J. Kraemer and Steven J. Fleck, Hard-body by Larry Keller and Dictionary.com
    Last edited by thejerkismine; 01-10-2010 at 04:13 PM. Reason: i forgot to add the sources
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  12. #12
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    ^^^ This ended 12/28 man.
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  13. #13
    Registered User jacques43's Avatar
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    to start of things u shud start with light weights and implement all tricep exercises.. and dont forget to do 20 dips or pushups in other words thry expands u r muscles
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    to start of things u shud start with light weights and implement all tricep exercises.. and dont forget to do 20 dips or pushups in other words they expands u r muscles.....
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    healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500) healthylifting is a glorious beacon of knowledge. (+2500)
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    This sounds amazing, Ill give it a try!
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    Do you have to be american to enter for a chance to get 50 dollars?

    Because im British but would like to write some articles?
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    Registered User mpstevens's Avatar
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    Originally Posted by Bickham84 View Post
    Do you have to be american to enter for a chance to get 50 dollars?

    Because im British but would like to write some articles?
    You have to be caucasian, brown hair, green eyes, 5'7, 150lbs exactly (weigh ins do occur), American born, like cats, and know how to break dance. It is pretty strict who can write articles for these.

    Edit: joking aside I am sure anyone can enter
    Last edited by mpstevens; 01-28-2010 at 06:08 PM.
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  18. #18
    Registered User Bickham84's Avatar
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    It is my opinion that a prospective trainee should ease himself or herself into a new routine rather than attacking the weights guns blazing, a newb needs to take a holistic approach to bodybuilding. By this I mean the first thing to understand is that muscles need to RECOVER in order to grow. Rest and Nutrition are 60-80% of the equation. If you lift to much in the gym then any enthusiasm you have will have been spent and you will make it that much more likely that diet and rest will be neglected and that you can succumb to the negative effects of over training.

    This is why even a beginner needs to understand the concept of periodization.

    Training should be as follows.
    Once a week the first week.
    Then, twice a week for two weeks, three times a week for three weeks. Leave a day in-between workouts. Monday-Wed-Fri is a common split.

    Your routine should be as follows.
    Warm-up: 10minutes Rowing.

    Squats: 1*15,12,10,8
    Calf Raises 1*10
    Hamstring Curls 1*10
    Leg extensions 1*10
    Decline Crunches 1*15
    Crunches 1*15
    Back Extensions 1*10
    Bent Over Rows 1*15,12,10,8
    Upright Rows 1*10
    Bench Press 1*15,12,10,8
    Shoulder Press 1*10
    (Optional) Low Row 2*10
    (Optional) Dumbbell Pullover 2*10
    Farmers Walk - Take two of the heaviest dumbbells you can lift. Keeping your arms parallel march for roughly 60 seconds in one direction. Drop weights, turn around. Then march back and return weights to rack. This is a killer for the forearms. Will strengthen wrists and arms enough for you to introduce dead lifts into your routine in a couple of month’s time: D

    Recovery 10 minutes stationary bike.

    Including the optional exercises we have a total of 25 sets. Any beginners program with more than 20 sets per workout is a bit heavy in terms of volume so use your discretion. DO NOT sacrifice quality of work for quantity.

    Rest between sets should be kept to a minimum. 45 second to a minute as this forces the muscles to increase their carbohydrate stores making them bigger.

    GO from one exercise to another smoothly keep your heart rate high.

    Do a warm-up set on each exercise making sure you maintain correct form. Warm-up sets should be about lifting 30-40% of the weight you would normally use for 15reps ish. Lift quickly to get blood to the area about to be trained.

    Time your reps so that you spend 3 seconds on the concentric phase and 3 seconds on the eccentric phase.

    Complete all resistance exercises in 45 minutes.

    Avoid cardio to start with, as this will inhibit muscle growth.

    After 6 weeks either repeat this program on a 3-day split basis. Or start a different beginners routine. If there is little or no progress after 1 or two months then add more resistance and make sure you are getting better sleep and nutrition.

    The secret to consistency is enthusiasm. To maintain a high level of enthusiasm try to keep things fresh. Change the order of exercises and increase your workout frequency gradually as described earlier to avoid over training. The main reason people quit the gym is due to a combination of stale boring routines coupled with workouts which are too close together. Plus a lack of structure in and out of the gym. Finally get a good training partner. A lousy training partner is the worst thing in the world. Don’t be afraid to drop them.

    For a complete novice supplements are still an important part of the equation. No diet is perfect. Supplements are there to help you fill nutritional gaps. Take a good multivitamin every morning and once after training on training days. Drink Green tea everyday. Take Liquid Cod liver oil (not the caps). Protein powder is good as long as it is a whey ISOLATE. For before and after training. Last but certainly not least get some cocoa butter and put this on your thighs biceps and pecks after you shower. This will stop you getting stretch marks so many lifters get!
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  19. #19
    bigdog49 sellinman's Avatar
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    hello

    Originally Posted by thejerkismine View Post
    There are three basic classifications of excersices called aerobic, anaerobic and flexibility. Aerobic excercise is a sustained excersice that stimulates and strengthens the heart and lungs to maximize the body's utilization of oxygen. anaerobic excercise is exercise through tension and little oxygen. Flexibility is the ability to move muscles and joints through their full (ROM) or ranges of motion. If they are looking for a better physique you are looking to gain mass (bulk, size, or expanse) or they are looking for athletic performance they are looking to gain strength (the extent to which muscles can exert force by contracting against resistance).

    What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...

    For aerobics the best and most basic exercise is walking. Aerobics, over a training period of 8-20 weeks cause a 15-20% increase in peak oxygen consumption and is a good base excersice before doing any other types of excercise. Walking is easy and has health benefits like, managing weight, boosting good cholesterol, lengthen lifespan, lower stress levels, relieve arthritis and back pain, strengthen muscles, bones and joints and improve sleep just to name a few. A moderate paced walk for at least 10 minutes a day 3 days a week will provide the best of health benefits. Even though I have to tell you that walking will slow-twitch your muscles which means you will have more endurance and less power fibers in your muscles which means you will not reach your full potential in mass or strength.

    Anaerobic and power training are not recomended for the begginer and are primarily reserved for those who are very fit and desire to increase speed, lactate threshold and aerobic power. Training in this way causes more lactic acid concentrations and greater muscle discomfort. As for weight training a base program consisting of 4 microcycles (4 weeks in length) with 3 training sessions a week (monday, wednsday and friday) and 48 hours in between sessions using lighter weight to which you can lift (12-15 RM)and using only one excersice for each muscle group, 3 for abdomin, starting with 1 set for the first 2 microcycles and 2 and 3 for the next 2 microcycles and a rest period of three minutes. Keep in mind that every time you hit the gym you have to change excercises and reps with the same weight sometimes and you need to apply progressive overload about once a month (add weight) and you will not be using the same amount of weight for each different excercise. We will also be doing large muscle groups before small muscle groups, multijoint excercises before single joint excercises and lower body before upper.

    And for Flexibility training we will do static flexibility including one excercise per muscle group for 10 seconds each 3 x a week on monday, wedsnday and friday. I will include only stretches for lifting very light weights. we will do quads and triceps on monday, hamstrings and biceps on wedsnday and calves, chest and back on friday seperating them so it will be easier for begginers. flexibility benefits include optimizing skilled movements, develop body awareness, reduce risk of joint or muscle pain and reduce muscle soreness and tension. To warm up for flexibility just do a light jog for about 200 yards.

    MONDAY

    Squats: 1 set, 12 reps

    Bench press: 1 set, 12 reps

    Good morning: 1 set, 12 reps

    Hammer curl: 1 set, 12 reps

    standing calf raises: 1 set, 12 reps

    Cross-body crunch: 1 set, 20 reps

    Crunch: 1 set, 20 reps

    Jack knife sit-up:1 set, 20 reps

    walk 10 minutes and jog 200 yards

    Standing quadriceps stretch: 10 seconds

    Overhead triceps stretch: 10 seconds

    WEDSNDAY

    Leg curls: 1 set, 15 reps

    Leg extensions: 1 set, 15 reps

    Dumbbell flyes: 1 set, 15 reps

    Wide grip lat pulldown: 1 set, 15 reps

    Calf press: 1 set, 15 reps

    Oblique crunches: 1 set, 15 reps

    Flat bench lying leg raise: 1 set, 15 reps

    Scissor kicks: 1 set, 15 reps

    walk 10 minutes jog 200 yards

    Standing hamstring stretch: 10 seconds

    One armed doorway biceps stretch: 10 seconds

    FRIDAY

    Hack squats: 1 set, 12 reps

    Romanian deadlift: 1 set, 12 reps

    Dumbell bench press: 1 set, 12 reps

    Barbell curl: 1 set, 12 reps

    Barbell seated calf raise: 1 set, 12 reps

    Side jacknives: 1 set, 20 reps

    Toe touches: 1 set, 20 reps

    Tuck crunch: 1 set, 20 reps

    walk 10 min. jog 200 yards

    Floor board straight leg calf stretch: 10 seconds

    Wall lats stretch: 10 seconds

    Two armed doorway chest stretch: 10 seconds

    What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?

    I don't think no one in this world would not see results if their workout and diet are good. If you workout at least 3x a week include all of the major muscle groups in your excercises, you dont overtrain ( you must wait at least 48 hours before training the same muscle groups wait at least 1 minute between sets and 3 minutes between excercises, sleep at least 8 hours a day, and not do more than 3 excercises per muscle group), you use the right amount of weight and reps and you use something called nonlinear periodization workouts which includes things like changing the amount of weight, sets, reps and excercises and you use progressive overload and good form you should see results. So i don't think they should give up just keep working maybe you are a hardgainer or your body starts off at a plateau it might mean that you need supplements but either way i dont think you should give up.

    What can they do to make sure they keep going after starting a program?

    I don't know about you but when I pay for something I'm going to use it, so I would start it off by saying that you should get a gym membership for many reasons, first to be more motivated to use it since you are paying for it, second so you will be around people doing the same thing and some will spot you if you ask, and third so you will not get bored and have many excercises to choose from. I think you should keep track of your diet and workouts in a log, buy magazines and books to keep you motivated and up to date and if you really have to put pictures of your favorite Mr. Olympia on your wall.

    Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?

    Like I said before if you start at a plateau you will need supplements and if your not seeing results you will have to use some kind of supplements not only that but supplementation is fundamental for working out it is a bodybuilder's staple in order to be in optimum shape because it gives you precise nutrients and you can use just that one nutrient you need at the precise time. They are not harmful as long as you workout, so if you do I would recomend it not only that but you are gonna need to clean your system completely before starting to workout if you want to see quick results and the fastest and best way to do that is with body cleansers and your not going to be in great shape if you have never trained before, you are going to be either fat or skinny so you might want to use thermogenics to aid in fat loss or some creatine or other supplement for begginers. So yes I recomend it for begginers and experts alike.

    So basically you should start with a little bit (not a lot) of everything to start off with. Don't forget that if you are looking for mass you will lower the weight slowly and if you're looking for strength you will do the up and down fast. A brisk walk, light weightlifting and some stretching to avoid injury and to aid in soreness will help. Don't give up if you're not seeing results, try to stay motivated and use supplements if you have to.

    Thank you for a chance to win store credit to the webmaster and I hope this gives nubes some good insight.

    SOURCES: The body you want in the time you have by Myatt Murphy, Essential Abs by Kurt Brungardt, Sport Stretch byMichael J. Alter, Optimizing strength training by William J. Kraemer and Steven J. Fleck, Hard-body by Larry Keller and Dictionary.com
    Now I would have to say this is a good plan for a beginner!! I am kind of new at this but I like this one!! Thanks
    sellinman
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  20. #20
    Registered User dixieland1204's Avatar
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    just keep it simple man. doing some crazy ass workout wont be neccessary if your just gettin into it. just work your ass off at whatever your do
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  21. #21
    Registered User Tim0510's Avatar
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    Just splitting upper-body and lower-body is what I first started with in high school. It was a well balanced, basic workout routine that targeted all necessary muscle groups. It wasn't too straining as long as you provide adequate rest and recovery time.

    Protein is a good basic supplement for beginners to use to build a strong base of muscle tone to pack muscle on to later.
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  22. #22
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    webmaster,
    when is the next WOTW topic?
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    Very interesting post..Iam very much enjoyed by reading your site..this article has provided a useful info..
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    Thumbs up

    The question seems too vague... In order to answer the "what is the best workout for a beginner?" I think we need to first find out the purpose of the workout and the final desired result.

    The supplement usage and amount will depend on the training program. As far as using basic protein and creatine - is always good as it will helps muscle recovery, thus, faster growth; but the rest will truly depend on the workout program.
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    basic movements I'd say
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  26. #26
    -=Meat Head Nation=- JeremyLeon's Avatar
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    7 Day Meat HeaD Nation Workout 1

    Adopted from Animal Pak Split 19
    Training Period 1 - 9/16/2010-10/10/2010

    A - Chest
    Incline Bench
    4 sets 12-6 reps
    Incline DB Flyes
    4 sets 12-6 reps
    Incline Cable Flyes
    3 sets 8 reps
    Flat DB Press
    4 sets 12-6 reps
    Dips
    4 sets 12-6 reps (BW)
    Cable Crossovers Up/Down/Flat
    3 sets of each

    B - Legs
    Squats 4 sets
    12-6 reps
    Seated Leg Ext.
    4 sets 12-6 reps
    DB Lunges
    4 sets 12-6 reps
    Seated Leg Curls
    4 sets 12-6 reps
    Roman Chair Leg Lifts
    4 sets 25XBW
    Calf Raises
    4 sets 12-6 reps

    C - Arms
    Straight Barbell Curls
    4 sets 12-6 reps
    French Press
    4 sets 12-6 reps
    Hammer Curls
    4 sets 12-6 reps
    Pushdowns V-Grip (alternate between EZ grip week to week)
    4 sets 12-6 reps
    Reverse EZ Curls
    4 sets 12-6 reps
    Pull Downs 2 Hand Straight Grip (Alternate between one hand week to week)
    4 sets 12-6 reps

    D - Off Day — or — Tits and Tummy
    Flat DB Flyes
    4 sets 12-6 reps
    Calf Extensions 1
    4 sets 12-6 reps (start at relatively low weight to loosen up)
    Incline DB Flyes
    4 sets 12-6 reps
    Calf Extensions 2
    4 sets 12-6 reps (start at the weight used for 6 rep set on ext. 1)
    - add drop set
    Decline DB Flyes
    4 sets 12-6 reps
    Seated Calf Raises
    4 sets 12-6 reps
    Incline Situps
    4 sets 12-6 reps
    Roman Chair Knee Raises
    4 sets 12-6 reps
    DB Oblique Crunches
    4 sets 12-6 reps

    E - Back
    Deadlifts
    4 sets 12-6 reps
    Pull-ups
    6 sets BW until fatigue
    Bent Over Barbell Rows (switch with seated rows week for week)
    4 sets 12-6 reps
    DB Pullovers (Switch with horizontal lat pulldowns week for week)
    4 sets 12-6 reps
    Back Extensions
    4 sets 12-6 reps

    F - Shoulders
    DB Press
    4 sets 12-6 reps
    DB Side Raises
    4 sets 12-6 reps
    DB Rear Delt
    4 sets 12-6 reps
    Front Raises Barbell
    4 sets 12-6 reps
    Upright Rows
    4 sets 12-6 reps

    G - Off Day 2 — or — Grip n Gut
    Reverse Straight Bar Curls
    4 sets 12-6 reps
    DB Forearm Curls
    4 sets 12-6 reps
    Barbell Shrug
    4 sets 12-6 reps
    DB Shrug
    4 sets 12-6 reps
    Behind The Head Partial Lat Pulldown
    4 sets 12-6 reps
    Incline Situps
    4 sets 12-6 reps
    Roman Chair Knee Raises
    4 sets 12-6 reps
    DB Oblique Crunches
    4 sets 12-6 reps
    Wrist Twists
    4 sets 12-6 reps

    Over the span of the routine I went up in the weight on every single exercise. I also threw in a "kill" set at the end of most every exercise.

    Supplementation:
    2 GNC Multi Vitamin
    3-4 Powerfull before bed
    1-2 scoops Glutamine
    1-2 scoops BCAA
    1 scoops Cell Tech
    2-4 scoops Protein

    Cardio:
    None

    Weight Start: 182
    Weight Finish: 184
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  27. #27
    Registered User IanLMT's Avatar
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    Originally Posted by jdiritto View Post
    but a waste of time -- the squat progression begins with bodyweight squats using the hands to touch the floor, than progress into a DB (or lighter object) goblet front squat, than into true front squatting and than into back squats and beyond once a stable foundation has been built .

    All progressions obviously occuring once proper technique and mechanics have been mastered. A good trainer/coach will be aware of any strength/flexbility deficiences during the movement and be able to provide assistance exercise(s) to develop the supporting/stabilizing musculature to a necessary level so that person can correctly perform the current squat progression.

    Just curious... I have been doing regular squats with barbell free-standing. I definitely agree with you @ the smith machine, now as far as front squats... do you still use the straight barbell for people with less width between the shoulders? (I tried to do a front squat yesterday but since im kinda... narrow? It felt way to wobbly and I didnt feel safe doing it because the barbell wanted to sea-saw....so went back to regular squats... reached an all time record for myself of 135, but only been working out for 2 months)

    Should I use one of those smaller barbells that are curved all funky (the ones you usually use for curls etc..)
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  28. #28
    Registered User cmonegjonaj's Avatar
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    The best workouts for someone that never has trained before....

    chest and tris...pushups and dips

    back n bis....pullups and chinups

    abs...situps

    legs...jogging

    the best workouts!
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  29. #29
    Registered User bumbaklat's Avatar
    Join Date: Feb 2010
    Location: San Diego, California, United States
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    new workouts

    focus on full body routines hitting major mucle groups. build up a good base before going crazy!
    www.twitter.com/tw0_t0ne
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  30. #30
    Registered User Lynettemyers's Avatar
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    In short I must say:
    1. When to workout?
    2. What exercises?
    3. What to eat and drink?
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