A Simple Beginner's Routine part II

[kairos075]

Wait can you give me a link to the nutrition area? there's like too much info on the site that I get lost easily. Lol

[Kenneth196]

Wait can you give me a link to the nutrition area? there's like too much info on the site that I get lost easily. Lol

http://forum.bodybuilding.com/forumdisplay.php?f=13

[Wolf200]

@ AllPro

I have just found out I've torn my ACL. I was just about to start my third cycle of this programme, but obviously now I can't do anything for legs.

Could you suggest another programme for my level that is only upper body, or a modified version of this programme? Thanks.

[g4tl1n]

I'm currently on this program on cycle 3, but I have missed the last 2 trips to the gym (week 1 light day and week 2 heavy day) due a the gym being closed for almost a week now. Does anyone have an idea of what I should do when I can get back into the gym as in skip my heavy day and go to the 2nd lighter day when it opens? Any advice would be appreciated

[Vonkrumm]

Ill rephrase:

How close is the following routine to all pros...

Dead lift - 2x6 warm up, 2x12 working (from #3 assistance bar)
Fit ball squats (12 normal, 12 sumo)
Chin up (2x8-12)
Push ups (8 second negative x 12)
TRX rows (2x12)
Military press (2x8)
Hyper extension (2x8-10)
Hanging knee raises (2 x 9-12)

It seems close except I warm up for the DL only...

i.e.
TRX vs. Bent-Over Rows
Normal DL vs. Stiff-Legged
FB squats vs. BB squats
Hyper extension vs. Calf Raises

[shawn122]

Ill rephrase:

How close is the following routine to all pros...



It seems close except I warm up for the DL only...

i.e.
TRX vs. Bent-Over Rows
Normal DL vs. Stiff-Legged
FB squats vs. BB squats
Hyper extension vs. Calf Raises

its nothing like it at all.
You are doing your own workout...not all pros.

[shawn122]

I'm currently on this program on cycle 3, but I have missed the last 2 trips to the gym (week 1 light day and week 2 heavy day) due a the gym being closed for almost a week now. Does anyone have an idea of what I should do when I can get back into the gym as in skip my heavy day and go to the 2nd lighter day when it opens? Any advice would be appreciated

don't skip the heavy day...start back from there (ie. week 2, heavy)

[dcgoings]

Was wondering if someone could throw in their opinion regarding my working set weights? I feel like my numbers are so low and I'm so weak that I might be better off doing something else instead of this routine. Perhaps I'm wrong, so I just want someone to comfort me and tell me it's all going to be okay lol. I "started" yesterday, found out what my working weights were or should be and I'm likely going to start fresh on Monday. Here's a rough draft of where I'm at.

Squat 115
Bench 95
Rows 95
Press 65
SLDL 115
Curl 40
Calf Raise 95

I was so beat by the end of the workout. Admittedly, I know having not done squats in over two months played a role and I also thought I could 10RM 135 squats (but I was definitely wrong on that so I had to drop to 115). So ****ing around with that probably messed with my potential for the rest of the workout. Are these numbers awful and should I just try something else or should I stick this out?

ps. SLDL's are the worst and I really don't think I'm doing them correctly. FML.

Anyone else got an opinion on this?

[64509chvl]

Anyone else got an opinion on this?

10 rep max's don't lie!!! Starting weights are what they are...we all start different!

[maltanarchy]

Anyone else got an opinion on this?

It's a full body workout. Expect to be beat by the end of it. That's what it does to you.

As for your weights... You gotta start somewhere. This routine gives you good progression and you can really run it for quite a while before you stall. Six months plus should be no problem.

As for SLDLs:
http://www.bodybuilding.com/exercise...rbell-deadlift
-Slight bend in your knees, but no movement
-Like touching your toes
-Keep back straight
-Start with very light weight and get your form good. Practice your form. Then add more weight.

I say suck it up and follow the routine religiously. Patience. Building muscle and strength takes time.

[19RC69]

Week 5 on cycle 2 I missed my medium day....freakin concession stand duty at the ballpark and got home very late. If I'm not mistaken when you miss a day you just do two heavy days that week... correct?

If so since this is week 5 which heavy day is the "test" day? The original heavy day or the "makeup" heavy day?

[billb7581]

You guys need to stop getting hung up on the warm up weights and whether they are exactly 25 and 50 percent. Just warm up with the bar, it's a workout routine, not a math problem... get in the gym and start lifting LOL.


My wife warms up with the Bar and her working weights are only like 10-15 lbs higher and she has been progressing on schedule.

[TheBirchman]

You guys need to stop getting hung up on the warm up weights and whether they are exactly 25 and 50 percent. Just warm up with the bar, it's a workout routine, not a math problem... get in the gym and start lifting LOL.

That's what I'm doing. If it's impractical or impossible to get 25% or 50% I just use the closest thing to it and that often ends up being just the bar.

[billb7581]

Week 5 on cycle 2 I missed my medium day....freakin concession stand duty at the ballpark and got home very late. If I'm not mistaken when you miss a day you just do two heavy days that week... correct?

If so since this is week 5 which heavy day is the "test" day? The original heavy day or the "makeup" heavy day?

You missed a medium day week 5? If you got reps, I would just do my medium day and bag the light day, and start off my new cycle heavy day after 2 days rest.

[billb7581]

I'm currently on this program on cycle 3, but I have missed the last 2 trips to the gym (week 1 light day and week 2 heavy day) due a the gym being closed for almost a week now. Does anyone have an idea of what I should do when I can get back into the gym as in skip my heavy day and go to the 2nd lighter day when it opens? Any advice would be appreciated

I would start out with a heavy day.... if you're going to bag a day bag the light day.

[19RC69]

You missed a medium day week 5? If you got reps, I would just do my medium day and bag the light day, and start off my new cycle heavy day after 2 days rest.

Yeah I missed my medium day yesterday. I'm scheduled to do my light day tomorrow. You're saying to just do my medium day, skip over the light day, and start the new cycle with two days rest? BTW I didn't get reps on everything on my heavy day this week. I sure would like another go at it but if it's gonna screw things up I'll just continue on as per your advice.

[billb7581]

That's what I would do. If you didn't get reps, you didnt get reps... you're really not supposed to get another bite at the apple as far as I know. If you were close you will get them next time.

My experience has been that if you absolutely have to miss a day then make it a light day.

[19RC69]

That's what I would do. If you didn't get reps, you didnt get reps... you're really not supposed to get another bite at the apple as far as I know. If you were close you will get them next time.

My experience has been that if you absolutely have to miss a day then make it a light day.

Just stick with it.. you're 16 you have a ton of growing to do and time is on your side... (srs)....

Ha I wish I was 16. That was the post count Will be 43 in a few months.
Thanks for your help though.

[billb7581]

Doh! My stelth edit wasn't in time.

This is a great program for us old farts too! I like the fact that it keeps you on a weight for 5 weeks... when I tried those "add weight to the bar every workout" type workouts it damn near killed me LOL>


I've been doing this since Jan, down 21 lbs and gained 5/8" on my upper arm 1/2" on my chest and my stomach has gone down an inch. I've only missed 2 workouts but if I got my Heavy and Medium day in and bagged the light day, I was still able to progress the following week.

[Deoxnar]

Has anyone actually used this for a long time and gotten serious gains ? if so, stories please

[64509chvl]

Has anyone actually used this for a long time and gotten serious gains ? if so, stories please

Quite a few...but are doin the intermediate stuff now! Seems a couple pop in from time to time though! I can tell u...half way through this 4th cycle gains are becoming obvious at a more progressed speed...don't feel that any workouts are easy at all anymore...light day is a little! I didn't start light though (10 rep max exactly) & I wasn't a complete newb...hoping to get atleast 6-7 cycles out of the program!

[19RC69]

Doh! My stelth edit wasn't in time.

This is a great program for us old farts too! I like the fact that it keeps you on a weight for 5 weeks... when I tried those "add weight to the bar every workout" type workouts it damn near killed me LOL>


I've been doing this since Jan, down 21 lbs and gained 5/8" on my upper arm 1/2" on my chest and my stomach has gone down an inch. I've only missed 2 workouts but if I got my Heavy and Medium day in and bagged the light day, I was still able to progress the following week.

One of the best things I like about this workout is the mini deloads throughout the week and what basically amounts to two weeks of deload at the start of each cycle. I know it gets more difficult the more cycles you progress through but the deloads right now really help me rocover. I'm sure some of the older crowd will agree with me.

Congrats and good job on the weight loss and the size gain.

[jj71787]

I just tried this in the gym by looking at it on paper I thought it would be easy and It would be a quick workout but counting rest periods I was in the gym for an hour and a half. Should I add dips and pull ups to the workout or leave it as is?

[64509chvl]

I just tried this in the gym by looking at it on paper I thought it would be easy and It would be a quick workout but counting rest periods I was in the gym for an hour and a half. Should I add dips and pull ups to the workout or leave it as is?

Leave it alone!

[all pro]

@ AllPro

I have just found out I've torn my ACL. I was just about to start my third cycle of this programme, but obviously now I can't do anything for legs.

Could you suggest another programme for my level that is only upper body, or a modified version of this programme? Thanks.

Man that sucks. Sorry to hear that. No matter what you choose you'll have to skip legs until things heal.

[JSA6916]

How are people doing the calf raises? Just standing flat on the floor and raising your heel or standing on something? Also are you holding dumbells or a barbell?

[all pro]

How are people doing the calf raises? Just standing flat on the floor and raising your heel or standing on something? Also are you holding dumbells or a barbell?

2x4 or a large weight plate.

[treykcks901]

Can I replAce bent over rows with seated cable rows? I don't think it is working out for me. All the other exercises I feel hitting my muscles but not bent over rows. Any tips?

[heaa21]

Yesterday was my 5th week heavy day (test day) and for bench I got 12/12 first set, and 11/12 second set. What exactly do I do next week now? Allpro said repeat the weight not the week...what does this mean? Like next week do I go up 10% and back to 8 reps for all the other exercises, but keep the old weight for bench and re-attempt that for 2 sets of 12? Wouldn't that throw everything off?

[64509chvl]

Can I replAce bent over rows with seated cable rows? I don't think it is working out for me. All the other exercises I feel hitting my muscles but not bent over rows. Any tips?

No...keep doing the BOR's! You'll eventually feel them...I immagine pulling up from my elbows & squeeze my back at the top, you'll get it!