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

[quiksilver_28]

I see a list of the best and most basic workouts for someone who has never trained before involving compound exercises like deadlifts, powercleans, and even movements like chest press. For the beginner / or even intermediate inexperienced gym-goer these movements can be complicated. Alot of people do exercises incorrectly and with poor or bad form. Some people use methods such as negative training, cheats, isometrics. Monkey see / monkey do will have the inexperienced new gym goer trying to learn the forms of these movements by watching several people who have been doing them incorrectly. I would not recommend anyone starting out to jump into tackling these movements on your own without the instruction or guidance of someone who has credited experience.

Personal trainers work at gyms for certain reasons, one of which is to assist and educate beginners on how to safely and effectively operate and get the best out of the gym equipment. Free weights are great for building up strength and stabilizer muscles but can be counter effect if you're lifting them incorrectly and picking up someone elses bad habits (this can be unsafe to yourself and those around you). Also for the new member it may be hard to leave your ego at the door...and when you see someone lifting 3 plates on bench press...it can be intimidating to throw on a 10 or 25lb plate (or whatever you could safely lift with proper form).

If you are going to jump into training, and don't have sufficient funds or resources to get a personal trainer, reading materials and videos can be of some assistance in learning movements; although I highly recommend the beginner start using machines. Machines all typically come with instructions on them as to how to safely operate it, how to adjust them so you're aligned properly ready to begin lifting, and often contain safety devices (ex - Pec Dec - has a foot pedal to lift the weights and move handles in front of you when beginning your lift, and can be pressed to take the weight off when you need to lower the weights slowly.)

For the beginner rest days are highly recommended. A new gym-goer can burnout very quickly if they are not giving their body adequate time to rest. My recommendation would be to keep lifts simple and separate upper body from lower body. Working out 3 days a week will be very helpful and beneficial toward someone who is just getting into the active healthy lifestyle. An example of a structured workout week for a BEGINNER (with no experience who chooses not to go the route of a personal trainer) could be:

Monday - Upper body
10 minute cardio warm-up, followed by stretching.
- Chest Press Machine - 3 sets - 8-12 reps good form (lower the weight as necessary to achieve good form)
- Hammer strength machine - Middle back - Over/underhand row - 8-12 reps. Position yourself so that your chest is against the foam padding, knees are 90 degrees and you are in a position to reach the handles. Keep good form and proper posture and slowly pull the weight back so it takes about 2 seconds to end up at your finish position (see diagram or ask personal trainer to show you how you should perform this.) Slowly, about 4 seconds, return the weights to a point where they almost touch. Repeat
- Bicep Curl Machine - 3 sets - 8-12 reps good form
- Tricep Pulldown Machine -3 sets - 8-12 reps good form
- Shoulder Press Machine - 3 sets - 8-12 reps good form
10 mins cardio followed by 3 min cooldown and stretching.
Tuesday - Rest / recovery day.
Wednesday - Cardio / Abs - 30-60 minutes on either the elliptical / treadmill / stair climber / exercise bike.
Abs - If you are unsure if you can perform a sit-up or crunch in good form the Ab cruncher machine offers instructions to where to sit, what to hold, and how to perform the exercise. Look at the pictures provided for instructions on how to use the machine, or ask someone nearby(preferably a personal trainer if they would mind showing you how to use it.)
Thursday - Sign up for any of the offered classes through your fitness membership (spin class, dance, swimming, kickboxing etc). Key here is to participate in the class, have fun, enjoy the benefits of fitness, and acquaint yourself with people who could potentially offer you beneficial fitness advice (finding a workout partner can provide those who have been discouraged with the extra bit of motivation they may need.)
Friday - Lower Body
Seated Leg Press Machine (not upright design where you're moving weight with your legs, but machine where you use your legs to push your body away on a track which moves the weight.) 3 sets - 8-12 reps good form.
Seated Calf Raise - 3 sets - 8-12 reps good form.
Hamstring Curl Machine - 3 Sets - 8-12 reps good form.
Quad Extension Machine - 3 Sets - 8-12 reps good form.
Abductor and Adductor Machine (caution - use light weight to begin as these can cause very sore hip flexor muscles) 3 sets - 8-12 Reps
10 min cardio, 3 min cooldown and a very good stretch concentrating on the leg muscles in particular.
Saturday - rest day
Sunday - rest day

*** Tip **** The new gym beginner can also use the machines to assist them in learning breathing patterns. Typically, every machine you will use as a beginner requires you to exhale when the weight is being lifted away from the stack. Stack lifts...breathe out, lowering the stack....breathe in. This can be a pretty good learning exercise for the beginner to accustom himself with safe breathing patterns while lifting. When doing concentric movements(shortening of the muscle) a good speed to exercise at is the count of 2 seconds...eccentric(lengthing of the muscle) at the speed of 4 seconds. Keeping control and making sure the weights do not slam or drop during the eccentric movement is very important!

What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?
Once again, as stressed before, a personal trainer at a gym does serve a function of providing a service to his/her clients to a) help clients target and achieve fitness goals b) educate the client on how to perform safe proficient exercises and structure workout routines. They can help overcome training plateaus (which everyone must overcome), and can provide you with the encouragement you need. The option of having a personal training studio at your fitness club can be beneficial to those individuals who are not seeing results because they are intimidated by working out in front of other members.

What can they do to make sure they keep going after starting a program?
Start keeping track of your fitness goals. Recording body weight / measurements. Set goals that are realistic and achievable. Once you've overcame those goals, set new fitness goals. Develop a method of recording and planning your workouts and keep track of your fitness improvements. As mentioned before, a workout buddy can be very motivational. Typically when you see good results this can be encouragement to continue going. Make sure to have fun!

Is supplementation recommended for the absolute beginner?
Supplements can work for or against a new beginner. Obviously the main important factor to seeing results and body changes comes down to your diet. No supplement will counter-act or justify a fast food / candy / pop / chip diet. Protein intake is very important when planning to build muscle, but taking 5 shakes a day, and not working hard or proficiently in the gym won't help you reach your goals. Improving your diet would develop a good foundation for an active lifestyle, but if the options of the new beginner were to spend their extra money on supplementation vs. purchasing some personal training sessions, I feel a greater benefit would come from learning how to perform the correct exercises and structure more advanced routines.

[fitnessplus]

I believe a 3 day full body bodyweight workout and 3 20 min cardio sessions workout is the best to prime your muscles and central nervous system for exercise stress.

A typical workout may look like this:

3 sets x 10-15 reps pushups(chest)

3 sets x 5-10 reps pull-ups(back)

3 sets x 10-15 reps chair dips(triceps)

3 sets x 5-10 reps reverse grip chinups(biceps)

3 sets x 15-20 reps body weight squats(quads)

3 sets x 15-20 reps reverse bodyweight lunges(quads/hamstrings)

3 sets x 15-20 reps standing body weight calf raise(calves)

3 sets x 10-20 reps twisting crunches(abs)

All major muscle groups are worked for a complete full body workout and should take no more that 30 to 45 mins to complete followed by 20 mins of hiit cardio intervals to further deplete remaining glycogen stores for an even better fat burning increase in metabolism.

Also to stay motivated with your new fitness program you can change the order of the exercises performed and change the type of cardio for example:

The exercise bike one day or treadmill the next day and even including jumping rope or the stair stepper.

This is what I believe is the best starting exercise program for someone that wants to start working out but doesn't now where to begin!

Good luck and keep motivated the results will come with persistance!

[WPryor]

My suggestion for someone who has never trained and wants to start working out, is to start off with a 3 day split. The 3 day split consists of weight lifting on Monday, Wednesday and Friday.

Monday:
Chest and Biceps

(each type of Bench Press can be done with either barbell or dumbbells, depending on preference)
Flat Bench Press: 1x8 warm up set with 50% normal weight, 4x8
Incline Bench Press: 4x8
Decline Bench Press: 4x8
Dumbbell Bicep Curls: 4x8
Barbell Bicep Curls: 4x8
Dumbbell Hammer Curls: 4x8


Wednesday:
Shoulders and Triceps

Military Press: 1x8 warm up set with 50% normal weight, 4x8
Front Raises: 4x8
Lateral Raises: 4x8
Dumbbell Shrugs: 4x8
Tricep Pushdowns: 4x8
Tricep Pulldowns: 4x8
Skull Crushers: 4x8


Friday:
Back and Legs

Lat Pulldown: 1x8 warm up set with 50% normal weight, 4x8
Cable Rows: 4x8
Dumbbell Rows: 4x8
Squats: 1x8 warm up set with 50% normal weight, 4x8
Leg Curls: 4x8
Leg Extension: 4x8
Calve Raise: 4x8


Each workout should consist of a 5 to 10 minute cardio warm up. This warm up can be done using any cardio equipment and should be a light jog with little to no resistance. Following every workout, 5 minutes of stretching should be done which will help to prevent injury. 20 to 30 minutes of interval cardio can be done on Tuesday, Thursday and Saturday. Abs should be done on Tuesday, Thursday and Saturday along with cardio. Each workout should consist of 4 exercises, doing 4 sets of 15 to 20 reps for each exercise. Exercises should be switched up every workout.

Abs (example):

Leg Lifts: 4x15
Sit Ups: 4x15
Scissor Kicks: 4x15
Jackknife Sit Ups: 4x15

[wugainer]

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 someone who has never trained should be the compound movements or mutijoint exercise such as deadlift, bench press, squats, etc. The benefits of this kinds of movement are to stimulate most muscle groups in a short period of time, to use heavy weights, and to work within a range of motion where your muscles can easily express their full power.
I would also recommend to though in couple isolation exercises in it
Here is an example for a 2 day program.

Monday: Lower Body
Treadmill: 10 min
Squats: 3×10-12
Deadlift: 3×10-12
Leg extension: 3×12-15
Leg Curls: 3×12-15
Standing Calve Raise: 3×20

Friday: Upper Body
Treadmill: 10 min
Bench Press: 3×10-12
Lat Pulldown: 3×10-12
Dumbbell flyes: 3×10-12
Seated Rows；3×10-12
Shoulder Press:3×10-12

Keep the rest between sit around 60-90 seconds.
Beginners should have three cardio session around 20 min-30min per week.
Find some cardiovascular exercise you are interesting in. I love to sprint up and down the hill. Just do not make cardio monotone. You also can try HIIT.

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

Be patient my friends. “Rome is not built in a day, neither of your body.” Don’t get discouraged if you did not seeing any progress after a couple of weeks. What you should do first is to ask yourself the following questions.
1. Am I getting the good nutrition?
Nutrition is crucial for gaining muscle and losing fat. Without right amount of fuel, the machine will not have its optimal performance.
You should consume at least 1 gram of protein per pound of body weight.
If you want to lose weight, you should minus 200-300 from you daily calorie intake.
If you want to gain weight, then add another 200-300 calorie.

2. Am I getting the intensity during the training?
You should keep the rest between 60-90 seconds and be able to finish the workout around 1 hour.

3. Am I getting enough sleep?
You body do not grow in the gym. It grows when you are at rest.
Aim for 7-8 hours of sleep everyday.

If you answer yes to all three questions, then it is time to make some variation into the program. You can shorten the rest period, change up the grip width, or introduce some new exercise into your programs

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

First thing you have to identify your goals whether is to gain muscle, lose fat, or other reason. Without a goal you will like a ship lost in the ocean. You can find a workout partner has the same goal as you. You can download some motivation video to motivate you before you go to the gym. Surround with positive people and tell everyone about your goal, so they can push you forward and make you accountable.

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

Supplementation should be recommended for the absolute beginner. Supplements can help absolute beginners to recover faster and make them feel better.

Mutivitamin is a must. It makes sure you get the basic nutrients into your system.

Whey protein is another one you should put in your arsenal. It helps to jump start your recovery right after workout.

Omega-3-6-9: Healthy fat can help you decrease inflammation and make your joint happy.

[tommydervan]

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.

Barbell > smith machine

[Rozen30]

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.

Just lift appropriate amount of weight, it won't cause injury, if it does, that is due to incorrect gesture, which will probably be done the same in smith machine.

[ip15]

If this is a true beginner then they more than likely will not know the proper form of many exercises and a lot of machines may seem intimidating.
START with the basic upper and lower body days on alternating days maybe 4 times a week if you're serious for a few weeks before you start getting more comfortable in the gym.

Upper body:
10 sets Pushup (2x: standard, wide, military, diamond, decline)(10-40 reps depending on initial strength)
-- concentrate on keeping your core tight and having the best possible form.
8 sets pull-ups (2x: standard overhand, chinups, wide grip over hand, close grip overhand)(1-20 reps depending on your strength)
--work on getting a full stretch at the bottom and going all the way back up.
* my opinion is if you cannot do 10-20 pushups with decent form you shouldn't be trying to mess with various bench presses. and pullups are just awesome

Lower Body
Lunges 6x10: use light dumbbells and work on good form, not letting your knee pass over your toe
calf raises 5x20: use a stair or a ledge and go all the way down feeling a good stretch in your calf then all the way up so you feel a good muscle contraction.
And if your knees permit throw in some sets of box jumps maybe 3-4 sets of 10

Core:
20 situps
20 leg raises
20 v-ups or what ever you call them
do this 3 times each

Now a person who's been working out will need a lot more than this, but if you have NEVER worked out before, trust me these simple, seemingly short workouts will make you sore if you maximize them with your effort and good form. then after a 2-3 weeks you'll be ready for more free-weight type exercises.

If you are working out with maximum intensity (not slacking or going through the motions) you will want to up your protein and carbohydrate intake. If this is difficult to incorporate in your diet i would suggest a whey protein for after your workouts

[max001]

Walking and Swimming are the best exercises for the beginner's. As spending 20-30 mints daily on these exercises you can build good stamina for weight lifting in very few days.

[Vctr]

Walking and Swimming are the best exercises for the beginner's. As spending 20-30 mints daily on these exercises you can build good stamina for weight lifting in very few days.

swimming really helps honestly.
you are right.

[bodylog]

i am a newbie have a long time with any trainings, just want to know how to make the begins

[Ashleybaby]

Great tips

[QueenofNorway]

Find a good personal trainer. He or she will design a program that is made for you, making sure you do excercises with good form, avoiding injuries and help you with nutrition. This is a small investment for maybe 3-6 months to get you going. After that I would recommend a beginners program on Bb.com. For ex. Jamie Eason's Live fit program. Supplements: omega 3, 6 and 9 for starters.

[Mloyhuy]

3 compounds exercise; squat, dead lift and bench

[Nrobben123]

The best workout for a beginner is one that focuses on the 4 major muscle groups (arms are small so they aren't a major group). Back, Legs, Chest, and Shoulders. Don't worry, they aren't the only muscle groups you will be training; you will mix some calves, traps, arms, and abs into your weight training. The focus of a beginner should be getting stronger and also slowly getting rid of excess body-fat.
--------------------------------------------------------------------------------------------------------
Back will be trained first. This is because the back is one of the largest muscle groups in the body. The workout will focus on functional and strength movements first, and then move on to some more isolated movements.

Day 1: Back/Calves/Triceps- Take 1 Minute of rest between sets. Use this time to prepare your next set.

1. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to warm up and to help collect your thoughts.

2. Calve Raises- 3 Sets of 12-15 Reps. Go up in weight each set. *Dropset on the last set.

3. Wide Grip Pull-ups- 3 Sets to Failure. This is a functional body-weight movement. This is important to do first because it warms up your back for the workout to come.

4. Neutral Grip Pull-ups- 2 Sets to Failure. This is a functional body-weight movement.

5. Bent Over Barbell Row- 3 Sets of 5-10 Reps. This is a functional strength movement. This will be done early because it is your heaviest movement. Go up in weight each set. Dropset on the last set.

5. Superset- 3 Sets or 10-15 Reps. These exercises will be done to strengthen and develop your upper-back postural muscles.
High Straight Bar Row
Underhand Medium Straight Bar Row

6. Head Supported 2-Arm Dumbbell Row- 3 Set of 8-12 Reps. This will develop your lats and target the lower part of your lats. Support your head on an incline bench. Go up in weight each set.

7. Row Machine- 3 Sets of 8-12 Reps. This will be a finisher for your lats.

8. Pull-up Burn Circuit- 1 Set to Failure. This will squeeze out any strength left in your back.
Wide Grip Pull-ups to Failure
Neutral Pull-ups to Failure
Chin-ups to Failure

9. Crushers- 1 Set to Failure on Each Hand- Since your grip strength is used a lot during back workouts, this will finish your forearms so that they will be able to handle heavier weights later.

10. For 2 Weeks do Rope Push-downs- 3 Sets of 10-20 Reps. Go up in Weight Each set. This will develop the outer head of your tricep.

10 b. Then for 2 Weeks do Dips- 3 Sets of 8-15 Reps. This will add size, strength, and develop the inner heads of your tricep. Then go back to Rope Push-downs. Etc.

11. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to cool down.
--------------------------------------------------------------------------------------------------------
Legs will be done the next day because a lot of people don't even train legs, and beginners shouldn't fall into this trap. Strong legs will prevent knee injuries, increase the amount of anabolic hormones for the reason of the amount of muscle that is stored on your legs, and more calories will be burned during leg workouts than in any other.

Day 2: Legs/Traps/Abs- Take 1 Minute of rest between each set. Use this time to prepare your next set.

1. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to warm up and to help collect your thoughts.

2. Front Squats- 4 Sets of 5-10 Reps (your first set is a warm-up set). This is at the beginning of your workout because it is a functional strength movement. Go up in weight each set. Dropset on last set.

3. Leg Press- 4 Sets of 8-15 Reps. This will help develop your quads. Go up in weight each set. Dropset on last set.

4. Leg Extension- 3 Sets of 15 Reps. This will finish your quads. Go up in weight each set. Dropset on last set.

5. Deadlift- 4 Sets of 3-10 Reps. This is a leg dominant movement, not back. Most of the lift is powered by your hamstrings and your glutes. Go up in weight each set. Dropset on last set.

6. Hamstring Curl- 3 Sets of 8-12 Reps. This will develop your hamstrings.

7. Dumbbell or Cable Shrugs- 3 Sets of 8-15 Reps. This will develop your traps. Go up in weight each set. Dropset last set.

8. Plank- 3 Sets to Failure. This will develop your entire core.

9. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to cool-down.
--------------------------------------------------------------------------------------------------------
Chest is the main reason many lifters have bad posture. Chest is important for a great physique, but be careful to not over develop your chest.

Day 3: Chest/Biceps/Calves- Take 1 Minute of rest between each set. Use this time to prepare your next set.

1. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to warm up and to help collect your thoughts.

2. Calve Raises- 3 Sets of 12-15 Reps. Go up in weight each set. Dropset last set.

3. Push-ups- 3 Sets to Failure. This is a functional body-weight movement and it will warm up your chest for the workout to come.

4. Flat Dumbbell Press- 3 Sets of 5-10 Reps. Most would do this with a barbell, but dumbbells are safer and will develop your chest more. Go up in weight each set.

5. Incline Dumbbell Press- 3 Sets of 8-12 Reps. Many lifters will have underdeveloped upper pecs because of their conforming to the idea that flat pressing is best for chest, this will help develop your upper pecs. Go up in weight each set.

6. Chest Dips- 3 Sets to Failure. This will work your whole chest.

7. Cable Crossovers- 3 Sets of 10-20 Reps. This will finish your pecs.

8. Push-up Burn Circuit- 1 Set to Failure. This will squeeze out any strength left in your pecs.

9. For 2 Weeks do Barbell Curls- 3 Sets of 6-15 Reps. Go up in weight each set. Dropset on last set.

9 a. Then for two weeks do Dumbbell Curls- 3 Sets of 6-15 Reps. Go up in weight each set. Dropset on last set.

10. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to cool down.
--------------------------------------------------------------------------------------------------------
Shoulders will be done next. They are the used in every single upper-body movement and must be strong to have a great physique and a healthy body. They also help with your posture. There will be many rear-delt movements and little front delt movements; this is to prevent bad posture.

Day 4: Shoulders/Traps/Abs- Take 1 Minute of rest between each set. Use this time to prepare your next set.

1. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to warm up and to help collect your thoughts.

2. Plate Loaded/Dumbbell Overhead Press- 3 Sets of 5-10 Reps. This is done first because it is your heaviest movement. Go up in weight each set. Dropset on last set.

3. Head Supported Rear Delt Raises- 3 Sets of 8-12 Reps. This will help pull your shoulders back to develop good posture. Go up in weight in each set.

4. Seated Rear Delt Raises- 3 Sets of 8-12 Reps. Go up in weight in each set.

5. Face Pulls- 3 Sets of 10-15 Reps. Go up in weight each set. Dropset on last set.

6. Wide Grip Upright Rows- 3 Sets of 8-12 Reps. The wider grip will develop your shoulders instead of your traps. Go up in weight each set.

7. Side Raise Machine- 3 Sets of 8-15 Reps. Go up in weight each set.

8. Seated Dumbbell Side Raises- 3 Sets of 10-15 Reps. Go up in weight each set. Dropset on last set.

9. Close Grip Upright Rows- 3 Sets of 8-15 Reps. Go up in weight each set.

10. Plank- 3 Sets to Failure. This will develop your entire core.

11. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to cool down.
--------------------------------------------------------------------------------------------------------
Day 5 is a rest day.
--------------------------------------------------------------------------------------------------------
Beginners need a day that will burn some fat. This will be a bodyweight and fat-burn day.

Day 6: Bodyweight/Fat-Burn/Abs/Cardio- Take 1 Minute of rest between each set/round. Use this time to prepare your next set/round.

1. Walking on the Treadmill- 5 Minutes at a 3.0 incline and 3.5-4.0 speed. Some cardio should be done to warm up and to help collect your thoughts.

2. Circuit- 5 Rounds
Jump Squats to Failure
Pull-ups to Failure
Push-ups to Failure

3. Circuit- 3 Rounds
Kettlebell Swings- 20 Reps
Jump Rope- 1 Minute

4. Cable Crunches- 3 Sets of 15-20 Reps. This will thicken your abs.

5. Weighted Vertical Chair Leg Raises- 3 Sets of 15-20 Reps. This will thicken your abs.

6. Walking on the Treadmill- 20-30 Minutes at a 3.0 incline and 3.5-4.0 speed.
--------------------------------------------------------------------------------------------------------
Day 7 is a rest day.
--------------------------------------------------------------------------------------------------------
Every day before you go to bed you should do the corrective stretch shown a video by Youtube's Elliot Hulse: look up best exercise for strong shoulders. Also you should do stomach vacuums that are demonstrated a video in the exercise library of Bodybuilding.com. Do 5 Sets of the vacuums to failure.
--------------------------------------------------------------------------------------------------------
Always use good form on all of your exercises. Always use a slow, controlled tempo every rep.
--------------------------------------------------------------------------------------------------------
Nutrition is very important. Supplements are not needed though, beginners shouldn't worry about them.
Do not count calories, just eat healthy food. Also, don't eat too little, you need to eat a lot to build muscle. Protein is very important so eat lots of meat and nuts. Also, carbs are not the enemy! They are essential to building muscle. Don't eat candy or sweets, and only drink water and milk. Here is a list of the foods that you should eat.
Chicken Breast
Steak
Beef
Fish
Turkey
Eggs
Almonds
Peanuts
Broccoli
Green Beans
Apples
Kale/Spinach
Peas
Rice
Cereal
Bread

Just fill your fridge and pantry with these foods. That way, you will have to eat them! Eat your three square meals, but also have a snack like nuts between each meal. You can cheat and eat some unhealthy foods once a week; like when you go out with friends. And don't be that guy who doesn't eat the cake or sweets on special days like holidays or birthdays! Eat up, if you workout, that extra cheat shouldn't harm your progress too much.
--------------------------------------------------------------------------------------------------------
*Dropset: The way a dropset is performed is after you fail on an exercise, instead of stopping, you lower the weight and fail again. Do this 3 times when doing a dropset.
--------------------------------------------------------------------------------------------------------
What a beginner really has to learn is how to adapt. Don't just follow this routine. If one exercise isn't working, try a similar one. When you notice some weaknesses, adjust your program so that you can work on them. Changing things in your program, like rep range and exercise sequence, will also spark growth, but don't change too much! Just be able to fix things that aren't working, and be able to know how to work on weaknesses. That's the greatest thing a bodybuilder can learn!

[midnightrider5]

I say just use the searchs on the site here since it will ask you what your level is. When I started lifting last year I started with Steve Cook's Big Man on Campus which was a very good intro for me.

[LuccaBro]

the best single exercise is clean and press? it involves more muscles than any other lift as far as i know

[Kendrickfit22]

2 day full body compound

[PaulD01]

Great advice, particularly the point about switching it up. The body/muscles will, over time, get used to the exercise being undertaken, reducing the effectiveness of that particular activity.

I did on one occasion switch up the order I worked out, focusing on the smaller muscle groups before working on the larger ones - that certainly "shocked" my muscles!

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

[WayTooFit]

WOW. Great information here. I can see that squatting is what was missing from my program. Thanks

[zeeem]

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

Nice