A Simple Beginner's Routine

[filphil]

Im not trying to pretend what im talking about here, BUT I have been working out A LOT for about 2 months now, seeing some gains with my current workout, thinking about switching to this workout, but it just seems a little deficient in the medial deltoid area, I have attached a pic of myself. im 6' 2",183 lbs 12%body fat

do you guys think I should be doing more of an intermediate workout? or am I still at the level where a basic workout like this would be the most efficient. Thanks 4 the input!

The deltoid muscle is targeted directly during the overhead press and as an accessory during the bench press. It isn't going to be a deficiency if using good form and you'll definitely benefit from this routine.

[bigjet]

I had my second workout this morning with the 10% deload. I realised that I have seriously underestimated/overestimated some lifts. For example, I could barely complete the squats (form was not good for the last reps though) and couldn't complete the overhead press. I had to lower the weight for it.

So the question is, do I adjust those weights? Do I restart the cycle from the beginning next monday?

[kerb1]

I've nearly finished my 4th cycle and I'm thinking of starting Rippetoes for strength? Or should I carry one with this routine.

[LeeWo]

I am on my 5th week of this and my last cycle, however I am going to either have to work out 2 days in a row or miss a workout, due to commitments this week. My question is which is the better option to do? Should I miss a workout, or do 2 workouts on consecutive days?

[kerb1]

You can do Tuesday and Thursday, both heavy or one and heavy and one medium.

[1979soma]

All pro or someone else who knows,

I am finishing week 1 cycle 1. I understand don't add anything for a few cycles, I understand that each exercise was chosen for a specific reason. I prefer doing DLs over SLDLs. In fact DLs are my favorite exercise. What muscles will I either be overstimulating or understimulating by substituting DLs for SLDLs. Are DLs not in the program due to the stress on the body for the amount of exercises on any given day? Thank you for your response.

[all pro]

ok, this is where I am now. I've done 4 cycles with yours. Now I need to get ready for ski season. but I also want to drop some fat, and what I've read is that a 5x5 is too much for that, it would be better to do a 3x5. and I'm not sure I'm really intermediate enough for the 5x5 you linked to. would this be good- the Practical Programming Novice Program from the starting strength wiki http://startingstrength.wikia.com/wi...rting_Strength?

but... I read an article by tom venuto that says that 6-8 reps is the best for increasing both strength and size. I want both. suggestions?

Let me start with the last part, there is no best that is best for everyone all of the time. 3x5 is about the best for size and strength for an intermediate lifter. But pyramiding up to a top weight set of 5 will increase strength and power at a faster rate and if you add a 10 rep pump set the size gains can be pretty impressive. Now to jump back to the first part, the 5x5s are really, REALLY tough on reduced calories. I would say to stay with the higher reps while you're dropping the weight. Once you get down to where you want to be go with the program that I linked. You're beyond Starting Strength. It's a beginner's program and the fast rate of weight progression will be a problem.

[all pro]

So check it out. I finished my first cycle on this program and I don't know if it's pointless to start another because I stalled on most of my lifts by week 5 heavy day, the only lifts I'll be able to up the weight are, Rows, SLDL, and Calf Raises but I don't have correct weight plates to up my Calf Raises. I also advanced on Squats (190 lbs), but I really don't see myself Squatting 205 12 times or even 9 or 10 for that matter, would I still up the weight for Squats? I like the program and would like to do another cycle, pointless or not?

Also, about diet, I have stalled quite a bit on growing due to eating 3500 cals for a pretty long time, I think my body's adjusted. So I was thinking about upping it straight to 4000 cals for the 5 weeks in hopes of gaining 5 pounds, and idc if 1 or 2 lbs is fat Considering I'm starting cutting right after the second cycle. Give me your thoughts.

Repeat the cycle with the same weight for the lifts that you stalled on and see what happens. You might surprise yourself! For the second part.....I think that just might be the problem. Are you still gaining weight? If not up the calories.

[all pro]

Hello all pro. First of all, I would like to thank you dearly for sharing with us your beginner's routine and answering many questions, even till now.

I have been following your routine, for about 3 months now and I went from a 6'1, 250lbs fatty/weak guy to 215 lbs less fat/less weak! lol I am still very weak compared to a normal/fit guy at my weight but until I drop to about 190, I am still focusing on calorie deficit rather than muscle growth.

But since I was a VERY much beginner, and even though I have been on calorie deficit the whole time, muscles are showing up on my forearm, biceps, chest, and back that I believed to be non-existent. All thanks to you! I am a BIG believer and follower of whole-body-workout-routines now!

Anyway, I have some questions I would like to ask you.

I am noticing that on the 10 or 11 rep weeks, I fail to do the full reps on Military, Barbell Row, and SLDL. In your original post, you told us how to go about failing to do full reps on the 12 rep week.

But if I am failing to do 10 reps on the heavy day, how can I adjust this? Do I just go through with the same weight with 11 rep and 12 rep weeks and do much as I can..and then when I begin again on the 8 rep week, I just use the same weights for those exercises that I failed to do 10 reps?

So let me show you an example of what I have been doing

10-rep Week, heavy day:
Sqauats 200lbs: successful 10 reps
Military 100lbs: only 9 reps for both working sets

11-rep Week, heavy day:
Squats 200lbs: success
Military 100lbs: do as much as I can

12-rep Week, heavy day:
Squats 200lbs: success
Military 100lbs: do as much as I can
-
-
-
New cycle
-
-
-
8-rep Week, heavy day.
Squats: 220lbs
Military: still 100 lbs

Is this the way to go about it?

Thanks for your reply!

If your failing the second 10 rep set just repeat the weight. If it's the first set you goofed up the math. Finish the cycle and reduce the weight for the next cycle by 5%. Military press is always a problem because bench press uses a lot of the same muscles. Reduce the weight for that exercise for the next cycle.

[all pro]

Thanks!

I just have a couple more questions to perfect this.

If I am able to stick with Mon-Wed-Fri, should I do my workout as close to my PT session as possible? Or should I try to spread it out over 6-8 hours?

Also, if I start doing two heavy days would it be best to do my heavy days on Mon-Thurs or Mon-Fri? I would assume Mon-Fri so that I am still training on the same days and leaving Thurs as a rest day.

If your PT is being tested do the weight training after. That will suck but it is what it is. Otherwise do the weight training first and yes you'll need a few hours to recover enough to do PT.
Damn all I had to do was run 5 miles in 30 minutes in full field gear and out run Charley's 7.62 rounds.

[all pro]

Im not trying to pretend what im talking about here, BUT I have been working out A LOT for about 2 months now, seeing some gains with my current workout, thinking about switching to this workout, but it just seems a little deficient in the medial deltoid area, I have attached a pic of myself. im 6' 2",183 lbs 12%body fat

do you guys think I should be doing more of an intermediate workout? or am I still at the level where a basic workout like this would be the most efficient. Thanks 4 the input!

Give the program a try and you'll have your answer in 5 weeks.

[all pro]

I had my second workout this morning with the 10% deload. I realised that I have seriously underestimated/overestimated some lifts. For example, I could barely complete the squats (form was not good for the last reps though) and couldn't complete the overhead press. I had to lower the weight for it.

So the question is, do I adjust those weights? Do I restart the cycle from the beginning next monday?

Reset the weight. Your only on your first week so no biggie. Now you know why I said to start lite.

[all pro]

I've nearly finished my 4th cycle and I'm thinking of starting Rippetoes for strength? Or should I carry one with this routine.

Go with the intermediate 5x5. You're beyond starting strength at this point.

[all pro]

I am on my 5th week of this and my last cycle, however I am going to either have to work out 2 days in a row or miss a workout, due to commitments this week. My question is which is the better option to do? Should I miss a workout, or do 2 workouts on consecutive days?

Skip the lite work out.

[all pro]

All pro or someone else who knows,

I am finishing week 1 cycle 1. I understand don't add anything for a few cycles, I understand that each exercise was chosen for a specific reason. I prefer doing DLs over SLDLs. In fact DLs are my favorite exercise. What muscles will I either be overstimulating or understimulating by substituting DLs for SLDLs. Are DLs not in the program due to the stress on the body for the amount of exercises on any given day? Thank you for your response.

Your spinal erectors and your CNS. Don't do it.

[koruptified]

PT is at 6am..... Should I just do it the night before then?

[LeeWo]

Skip the lite work out.

The following week, would I increase the weight as planned or go back and complete week 5 of my 1st cycle again?

[all pro]

The following week, would I increase the weight as planned or go back and complete week 5 of my 1st cycle again?

No repeat necessary. Just reset your weight and start the next cycle.

[LeeWo]

No repeat necessary. Just reset your weight and start the next cycle.

K thanks mate for all your help. This really is a great routine. I was at the gym for 2.5 years, and went back to this routine to work out from home and just want to recommend to anyone thinking of trying it....you will not be disappointed.

[all pro]

PT is at 6am..... Should I just do it the night before then?

You might want to do it at night on the same day. If you do it the night before you might be to wiped out for PT. I could fire live rounds over your head if it will help motivate you!

[fellipe]

All pro, a quick question:
low bar (like SS) or high bar (conventional) squats?

[all pro]

All pro, a quick question:
low bar (like SS) or high bar (conventional) squats?

That's up to you. I prefer high bar and wide stance. But whatever you're most comfortable with. If worn a groove in the back of my neck where the bar sits so high bar works for me.

[thedogdidit]

I'm having a bit of a problem with curls ...

I have an ongoing issue with tendonitis in my elbow. It's been an off and on thing for years (doc says it never really heals and will flare from time to time) and, due to an unfortunate gardening incident, it's just started flaring. Curls hurt.

I'm only curling 20 lb for this, my first cycle. My actual 10RM when I tested was higher - around 26 - but the EZ Curl bars I'm using are only available in 20, 30, 40, etc. So, I'm actually using 20lb. for heavy, medium, and light days. I know that's not ideal.
Dumbbells are available in 10lb, 12lb and 15lb (and, of course, higher). I haven't tried dumbbells for curling and probably should since I suspect my arms are quite uneven in their strength. Will dumbbells be harder on my flaring elbow?

Whether I use the EZCurl bar or the dumbbells, how should I handle the medium and light days. And how will I move up (if I "graduate", that is) when available increments are far greater than 10% increases?

I'm wondering whether this can be adjusted with rep ranges instead of weight??

[DJRA8]

The deltoid muscle is targeted directly during the overhead press and as an accessory during the bench press. It isn't going to be a deficiency if using good form and you'll definitely benefit from this routine.

thx for the input guys, i will definitely give this routine a try and report back!

[kerb1]

Go with the intermediate 5x5. You're beyond starting strength at this point.

Is that your routine or Bill Starrs?

This one?
http://forum.bodybuilding.com/showthread.php?t=809027

[Sngo]

I should have take the advice and start the program a bit liter. I am currently on week 4 of the first cycle doing 11 reps. Monday is the worse day for me because i always ended up vomit after the workout and my heart beat gone crazy. I had no problem doing 8, 9 and 10 reps on all exercises but when i move up to 11 the whole thing change and i feel very weak after the bench presses. My shoulder press is unsat on the 2nd work set. I have to put the bar down for 5 second and pick it back up to finish the rest .

Do you recommend to restart week 4 over? Should i drop the weight on shoulder press a bit?

Thanks
Steve

[only4theweak187]

Wait, wait.. so for an entire cycle (the 5 weeks) for each workou you keep the SAME weight for each exercise? for ALL 5 weeks?

So for instance the first workout which would be the heavy workout.. each week, would be the same weight for each heavy-workout day?



"If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight."

So this means that if i get all the required reps in for the first cycle, only the NEXT cycle is where i would put on 10% more weight for each exercise right?

So all in all i'm asking is:

For each individual exercise, for the entire first cycle i will use the same weight for that exercise each corresponding workout day (heavy, medium, light):

Example:

1st Monday - Heavy work weight day: Bench Press 100lb's

Next Week

2nd Monday - Heavy work weight day: Bench Press - 100lb's

Next Week

3rd Monday - Heavy work weight day: Bench Press - 100lb's

etc. etc.

Right?

[Sngo]

Wait, wait.. so for an entire cycle (the 5 weeks) for each workou you keep the SAME weight for each exercise? for ALL 5 weeks?

So for instance the first workout which would be the heavy workout.. each week, would be the same weight for each heavy-workout day?



"If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight."

So this means that if i get all the required reps in for the first cycle, only the NEXT cycle is where i would put on 10% more weight for each exercise right?

So all in all i'm asking is:

For each individual exercise, for the entire first cycle i will use the same weight for that exercise each corresponding workout day (heavy, medium, light):

Example:

1st Monday - Heavy work weight day: Bench Press 100lb's

Next Week

2nd Monday - Heavy work weight day: Bench Press - 100lb's

Next Week

3rd Monday - Heavy work weight day: Bench Press - 100lb's

etc. etc.

Right?

That is correct. The weight stay the same throughout the 5 weeks but the reps will go up by 1 every week. Once you successfully complete 5 weeks with the same weight and 12 reps you will increase by 10% and repeat the program...

[only4theweak187]

That is correct. The weight stay the same throughout the 5 weeks but the reps will go up by 1 every week. Once you successfully complete 5 weeks with the same weight and 12 reps you will increase by 10% and repeat the program...

Thank you very much, i'm now ready to start this

i'm going to keep a detailed log of how this is going to work for me

Will do a 1st cycle picture/stat comparison once completed

Here...We....GO

[Sngo]

Thank you very much, i'm now ready to start this

i'm going to keep a detailed log of how this is going to work for me

Will do a 1st cycle picture/stat comparison once completed

Here...We....GO

Make sure you start the program lite. Lite enough that you could do 12 reps x 2 .