A Simple Beginner's Routine part II

[KenChampion]

whats this routine good for? Will it pack on muscle for a beginner or..

[dbjorn]

Personally never thought there was a big difference in standing and sitting OHP. Can anyone clarify if i'm missing out on something by doing them sitting?

[Sngo]

Personally never thought there was a big difference in standing and sitting OHP. Can anyone clarify if i'm missing out on something by doing them sitting?

OHP standing is way harder compare to the sitting because you have to balance weight. Standing OHP also work on your core. Sitting is easier you can do more weight, you don't have to worry much about balancing the weight.

[Sngo]

whats this routine good for? Will it pack on muscle for a beginner or..

It is designed for beginner to work on compound movement and pack on mass and strength as well as endurance.

[dbjorn]

KenChampion keeps posting that. Trolling IMO.

i have done standing a couple of times and yes it is harder, but theoritically its like doing DB bench vs BB. With a BB you move more weight and in theory get stronger "faster". Do you think the core advantage to do OHP standing is worth doing a little less weight? i only ask cuz lately i've been thinking about switching to standing.

[KenChampion]

got no reply on last one bud

[H1t_V3r4c]

How should the program be run on a cut, should I continue the progression until it stalls and stay on that weight until I complete my cut?

[mozzi101]

whats this routine good for? Will it pack on muscle for a beginner or..

My understanding is that packing on muscle is mostly due to diet. If you eat right most solid weight lifting routines will allow you to gain muscle mass. This program is designed to maximize growth and strength for beginners.

You should check some nutrition threads for what and how much to eat. From what I have read basically you need to find out how much food calories you need just to maintain, then either add 500 cals to grow muscle, subtract 500 cals to lose fat weight or eat at maintenance to stay the same weight. In all instances you need to always be eating enough protein, roughly 1 gram per 1 pound lean body weight. (lean body weight = body weight minus the fat) This insures minimum lean muscle is lost. By monitoring your weight and body fat you can from this point make adjustments up or down.

Check this thread:
w ww.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking;jsessionid=134E8D5201B10ED 636FECDA5DB0CE968-mcd01.hydra

Or alternatively you can go old school and just eat everything and anything and pile on a ton of muscle and fat and then cut the fat later.

Check this thread:
w ww.t-nation.com/free_online_article/most_recent/a_cold_slap_in_the_newbie_face_recover_more_grow_m ore

remove space between w ww to use links!


Well I just did heavy day week 5, cycle 1 and failed the overhead press on the second work set, lol! I thought I was through first work set felt ok, 2nd crapped out at 9, no biggy I will just keep the weight the same for cycle 2. I have also decided not to change my SLDL weight either even though I got through it. Problem is my hands and fore arms cant handle the weight, I was very close to letting go the bar, so i'll give another cycle to toughen them up. All in all though very pleased with progress so far and totally injury free and I think I have grown in the shoulders by 2 inches, thanks a million all pro, great program.

[x_Exhaust_x]

On non weight training days, will cardio exercises such as running on the treadmill/doing crunches/rowing be sufficient enough? Should the cardio days last for an hour for the 4 "non weight" training days? Thanks in advance.

[courtsidebum]

Finally, day one of week one is over. Here's what I remembered from today's session:

For starters:

Cardio for 10 minutes

Bench press 4x9. 3 sets of 10lbs and on the last set, I did 20lbs.

Barbell squats: 4x9. 40lbs. Damn.

Apparently another quadricep exercise. 4x9. 50lbs.

Barbell curls 4x9. 10lbs.

Overhead barbell press - I changed this to dumbbell shoulder press: 4x9. 10lbs.

__________________________________________________ __________________________

Calf raises: N/A

Stiffed leg deadlifts: N/A

Bent over rows: N/A


I was not able to do the last three exercises. I will be doing my 30min cardio workout tomorrow. Can I still do this and then on my next lift day complete all seven of them?

[beuzz]

why can't beginners just do ss/sl for 3 months, acquire the strength to lift heavy weights then move onto this program.

[emp1acur]

why can't beginners just do ss/sl for 3 months, acquire the strength to lift heavy weights then move onto this program.

You can if you want - it is personal preference.

[mozzi101]

Finally, day one of week one is over. Here's what I remembered from today's session:

For starters:

Cardio for 10 minutes

Bench press 4x9. 3 sets of 10lbs and on the last set, I did 20lbs.

Barbell squats: 4x9. 40lbs. Damn.

Apparently another quadricep exercise. 4x9. 50lbs.

Barbell curls 4x9. 10lbs.

Overhead barbell press - I changed this to dumbbell shoulder press: 4x9. 10lbs.

__________________________________________________ __________________________

Calf raises: N/A

Stiffed leg deadlifts: N/A

Bent over rows: N/A


I was not able to do the last three exercises. I will be doing my 30min cardio workout tomorrow. Can I still do this and then on my next lift day complete all seven of them?

Ummm! That does not look right if you are doing all pros A Simple Beginner's Routine.

Cardio should be done after the routine not before.

Week one 1st session should be 8 reps per set not 9, with two warm up sets and two work sets per exercise. eg: Bench press 1 set 25% of full weight, 1 set 50% of full weight and finally 2 sets of full weight.


I think this might be why you could not finish all the exercises, you need to do all the exercises in one session and it should take roughly 45 minutes to an hour to complete.

If your posting your 10 rep max attempts then excuse me, but if not then you need to make the changes I stated above.

[jimuk]

Finally, day one of week one is over. Here's what I remembered from today's session:

For starters:

Cardio for 10 minutes

Bench press 4x9. 3 sets of 10lbs and on the last set, I did 20lbs.

Barbell squats: 4x9. 40lbs. Damn.

Apparently another quadricep exercise. 4x9. 50lbs.

Barbell curls 4x9. 10lbs.

Overhead barbell press - I changed this to dumbbell shoulder press: 4x9. 10lbs.

__________________________________________________ __________________________

Calf raises: N/A

Stiffed leg deadlifts: N/A

Bent over rows: N/A


I was not able to do the last three exercises. I will be doing my 30min cardio workout tomorrow. Can I still do this and then on my next lift day complete all seven of them?

Im Pressume your posting in the wrong thread because thats a totally different program to what the rest of us are on go back to page 1 re read the program layout re read it again and then scroll through the thread for answers on any questions you have there all there and start again good luck !!

[MatTheCur]

I'm guilty of doing the same thing this week. I feel like I picked waaay too light of a weight to start with for curls, and i found myself chatting with another lifter in the gym...lost focus, and I did 2 extra sets of curls because it just simply didn't tire me out. Of course, this was on the light day.

You probably get tired of repeating yourself over and over again, All Pro...but when you do as you did right here, it helps me remember that I'm not in a sprint...and that I should follow the program as prescribed.

So basically, even if I did choose too light of a start weight on one exercise, when the other ones stall, I"ll eventually catch up anyway...is that the idea?

Walk before you run That's why you'll hear a lot of us saying, "It's better to go lighter!". Don't worry, though. Your body knows how much is enough, and it'll tell you.

I just tried squatting for the 1st time in 20 years. It was pretty pathetic. The outside of my arm (just below the shoulder on the outside behind the bicep) really hurt, my knees grinded and shook and my shoulders where the bar rested was killing me. My neck and arm still hurts and that was 10 minutes ago.

Is this normal? I'm going to have to start with a really light weight (90 lbs or less and I weight 170). What is the risk of starting with a weight too light for your work sets instead of the 10RM?

I like to warm up with body weight squats, just to get the joints moving. I've never really done squats before, so while not being as shaky as you described, it was still quite a challenge. Take it slow, take it easy, and you'll get it.

Do make sure that you're squeezing your upper back together (like trying to make your shoulder plates touch). That will give you a more solid foundation on which to place the bar, and will also alleviate any neck pain. As for your arm hurting, make sure that you are NOT supporting the weight with your arms. Your hands should be on top of the bar, not underneath, and resting. They do nothing more than keep the bar straight. Your shoulders/back should be holding all of the weight.

Can I add 2 sets of wrist curls? My forearm is really lacking and they dont hinder my progress right?

After 4 cycles, oui. Go ahead with a set after the workout, like all pro said. You could also switch to an EZ-curl bar for your barbell curls. I was told that they help out forearms also.

Damn i've been doing all 4 work sets on the last 3 exercises for months. No wonder why i am so tire lol.

Yeah, we had a discussion about it a while back in the first thread ... We talked about dropping the warm up sets for OHP, too, and I think all pro conceded it. So if you ever come back to it, just warm up for squats/bench/rows.

Finally, day one of week one is over. Here's what I remembered from today's session:

For starters:

Cardio for 10 minutes

Bench press 4x9. 3 sets of 10lbs and on the last set, I did 20lbs.

Barbell squats: 4x9. 40lbs. Damn.

Apparently another quadricep exercise. 4x9. 50lbs.

Barbell curls 4x9. 10lbs.

Overhead barbell press - I changed this to dumbbell shoulder press: 4x9. 10lbs.

__________________________________________________ __________________________

Calf raises: N/A

Stiffed leg deadlifts: N/A

Bent over rows: N/A


I was not able to do the last three exercises. I will be doing my 30min cardio workout tomorrow. Can I still do this and then on my next lift day complete all seven of them?

You're not doing the program. Re-read the first couple of posts in this thread, or in the original, because your lesson's wrong.

Don't start out with cardio, do dynamic stretching.
Don't be doing 9 reps when on your first day of the first week you should be doing 8.
Don't change your weights mid work set.
Don't mix up the order of the exercises.
Unless you don't have access to a barbell, don't use dumbbells.
Do all of the exercises.

I almost feel like I'm giving out the rules for Fight Club!

[Jasonpan]

How should the program be run on a cut, should I continue the progression until it stalls and stay on that weight until I complete my cut?

Just continue the program as is...increase weight when needed as per the programming....just adjust your calories is all you need to do.

If it stalls....well, sometimes that happens when eating at a deficit.

[KenChampion]

thanks so much man really gave me a understanding. cheers brother

[MatTheCur]

Just continue the program as is...increase weight when needed as per the programming....just adjust your calories is all you need to do.

If it stalls....well, sometimes that happens when eating at a deficit.

Which I'm starting to find out ... Oh man it's a PITA sometimes

[spngbobsqpnts]

hi there guys

i have a question for this program. what does the weight have to be? should it be something u can do comfortable or a weight where u will struggle a little bit

thanks

[KenChampion]

how many times a week do we do this routine?

[johnblythe]

hi there guys

i have a question for this program. what does the weight have to be? should it be something u can do comfortable or a weight where u will struggle a little bit

thanks

it's your 10 rep max, meaning the max amount of times you can do it (reps) is 10. if it's your max amount then getting there shouldn't be a breeze but should be possible.

[johnblythe]

how many times a week do we do this routine?

3 or 2 depending on your schedule.

either 3 non consecutive days (e.g., M W F, Heavy - Medium - Light)

or 2 heavy days with 2 days of rest in between

[MatTheCur]

hi there guys

i have a question for this program. what does the weight have to be? should it be something u can do comfortable or a weight where u will struggle a little bit

thanks

Go into the gym and test. You should warm up for the first three exercises, and then load the bar with what you think you could lift 10 times... Then go until you fail.

Once you've failed, you can use a calculator or a formula to calculate your 1RM, and then your 10RM.

[HulkyNoob]

Hey I know that it is advised to not change anything. But can I do the program but instead take out the curls and do pull-ups/chin ups? I will keep everything else the same. Except the Squats will be done in a different rep range 5 rep range, and I'll focus on adding weight.
The rest will be done by rep cycling, like it's intended.

[johnblythe]

Hey I know that it is advised to not change anything. But...

not a good way to preface a post, Noob.

I will keep everything else the same. Except...

not a good way to continue a post.

[HulkyNoob]

not a good way to preface a post, Noob.



not a good way to continue a post.

huh? O_o

[johnblythe]

huh? O_o

starting off saying "I know I'm not supposed to change anything, but..." isn't a good way to begin a post because it says "I know everyone says not to change anything but I really don't care because I want to, so what do you think of ____?"

you apparently have read enough to know that changing the routine is emphatically not supported. so, if you're going to, then just do it and don't bother asking since everyone will say "don't do it."

just do the routine as is for 1-2 cycles. then think about changing things. otherwise, do whatever you want, just don't expect to be the one case where everyone says "Ooo, ya that's fine to change things."

we're here to support those doing this routine. try it. get the help you'll need. then make variations and tweaks down the line.

either way, best of luck with whatever you choose.

[Deviant Motive]

Hey I know that it is advised to not change anything. But can I do the program but instead take out the curls and do pull-ups/chin ups? I will keep everything else the same. Except the Squats will be done in a different rep range 5 rep range, and I'll focus on adding weight.
The rest will be done by rep cycling, like it's intended.

No one can make you do the program as written. Do what you want but when you stall, not make any gains in strength or muscle, think back and remember that you butchered this program and did it your way.

Remember that before you come back in this thread posting about how this program sux or it doesn't work. I, and I'm sure many others would rather not have to read it.

Many people in this thread are on this program and know it works as written. Many were on it for a year and saw great gains.

Not trying to be rude here, just want you to keep that thought in mind.

Good luck.

EDIT:

Man, that sounded so rude.......

Still not trying to sound that way................

[MatTheCur]

Hey I know that it is advised to not change anything. But can I do the program but instead take out the curls and do pull-ups/chin ups? I will keep everything else the same. Except the Squats will be done in a different rep range 5 rep range, and I'll focus on adding weight.
The rest will be done by rep cycling, like it's intended.

Simple reply. No. We say don't change it, so don't change it. Squats included.

Do everything as it's written. No more, no less. Do it for a few cycles (read: 15 weeks at least). Then look at where you're lacking and tweak.

The first rule of this routine is DON'T CHANGE THE ROUTINE.
The second rule of this routine is DO NOT CHANGE THE ROUTINE.
The third rule of this routine is if you change something, you're not doing THIS routine.
The fourth rule of this routine is if you think you know better, get out of the beginner's thread.
The fifth rule of this routine is STICK TO THE ROUTINE.

Or something. Anyways. Just stick to it, you'll do fine. If you find you're lacking after a few cycles, check back and see what you can add. But don't mess with a good thing, at all.

[jimuk]

ok cycle 2 week 2 heavy day tonight 9 reps cant wait only thing is im now training in a deficit and doing insanity workouts after it is exhausting but i will persevere and pushing out the reps is all in the mind ive got till 31may and i will shed the BF hopefully by dialing in the diet and pushing the weights it will limit gains but should also limit muscle loss and hopfully look ripped come my hols.