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?
Don't discuss any other topic in this section. ONLY discuss the question above.
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What Is The Best Workout For Someone Who Has Never Trained?
Question 1.
This is a no nonsense routine that needs to be done every Monday, Wednesday, and Friday. Results will not be as eyepoppingly good as Jay Cutler's, and will not be visible overnight. Now on to the routine.
Workout A is for the upper body.
Barbell Curl for 3 sets of 8 reps
Reverse Grip Tricep Pushdown for 4 sets of 8-10 reps
Palms-Up Barbell Wrist Curl Over A Bench for 5 sets of 15 reps
Power Partials for 5 sets of 10 reps
Barbell Incline Bench Press - Medium Grip for 5 sets of 8 reps
Barbell Shrug for 4 sets of 10 reps
Barbell Bench Press - Medium Grip for 5 sets of 5
Workout B is for the lower body
Barbell Squat for 5 sets of 5 reps
Barbell Deadlift for 5 sets of 8 reps
Leg Extensions for 4 sets of 8 reps
Leg Press for 5 sets of 10 reps
Lying Leg Curls for 5 sets of 8 reps
Standing Barbell Calf Raise for 5 sets of 10 reps
Workout C is for the abs
Air Bike for 1-3 sets of 15-25 reps
Hanging Leg Raise for 1-3 sets of 10-15 reps
Side Bridge for 1-3 sets of 10-30 sec for each side
Tuck Crunch for 1-3 sets of 8-15 reps
Workouts A and B need to be alternated like this:
Monday A
Wednesday B
Friday A
Monday B
Wednesday A
Friday B
End each workout with workout C.
Question 2.
If you are not seeing results after a month and ahalf you should reevaluate your approach, like are you eating healthy, resting properly, doing cardio, and maybe change a seemingly ineffecive exercise and experimenting for a few weeks with theese new exercises. Never get discouraged, where there is a will there is way.
Question 3.
Look in the mirror and look at the changes that you want to be made. Put the routine Somewhere you'll see it many times every day. And keep an organized recored of your goals like "I want 2 more inches on my arms in 3 months".
Question 4.
Not at the very begining, but maybe in a couple of months when you're sure of what you want.
Good luck on your goals and remember you'll only get back what you put in, work hard and you'll gain well.
Question 1.
This is a no nonsense routine that needs to be done every Monday, Wednesday, and Friday. Results will not be as eyepoppingly good as Jay Cutler's, and will not be visible overnight. Now on to the routine.
Workout A is for the upper body.
Barbell Curl for 3 sets of 8 reps
Reverse Grip Tricep Pushdown for 4 sets of 8-10 reps
Palms-Up Barbell Wrist Curl Over A Bench for 5 sets of 15 reps
Power Partials for 5 sets of 10 reps
Barbell Incline Bench Press - Medium Grip for 5 sets of 8 reps
Barbell Shrug for 4 sets of 10 reps
Barbell Bench Press - Medium Grip for 5 sets of 5
Workout B is for the lower body
Barbell Squat for 5 sets of 5 reps
Barbell Deadlift for 5 sets of 8 reps
Leg Extensions for 4 sets of 8 reps
Leg Press for 5 sets of 10 reps
Lying Leg Curls for 5 sets of 8 reps
Standing Barbell Calf Raise for 5 sets of 10 reps
Workout C is for the abs
Air Bike for 1-3 sets of 15-25 reps
Hanging Leg Raise for 1-3 sets of 10-15 reps
Side Bridge for 1-3 sets of 10-30 sec for each side
Tuck Crunch for 1-3 sets of 8-15 reps
Workouts A and B need to be alternated like this:
Monday A
Wednesday B
Friday A
Monday B
Wednesday A
Friday B
End each workout with workout C.
Question 2.
If you are not seeing results after a month and ahalf you should reevaluate your approach, like are you eating healthy, resting properly, doing cardio, and maybe change a seemingly ineffecive exercise and experimenting for a few weeks with theese new exercises. Never get discouraged, where there is a will there is way.
Question 3.
Look in the mirror and look at the changes that you want to be made. Put the routine Somewhere you'll see it many times every day. And keep an organized recored of your goals like "I want 2 more inches on my arms in 3 months".
Question 4.
Not at the very begining, but maybe in a couple of months when you're sure of what you want.
Good luck on your goals and remember you'll only get back what you put in, work hard and you'll gain well.
your not gonna let anybody who has never touched a weigth in his life do squats and deads:s
What is the best & most basic workout for someone who has never trained? List exercises, sets, reps, etc...
- Just recently I have helped my friend get on a work out routein in which he can shed fat and turn his fat into muscle.
I basically give him a full body routein 3 days a week and also cardio 4 days a week. Most workouts involve machines until he can really master on how to workout.
For his cardio I make him run for about 25-30 minutes, he weighs roughly 350 lbs so anything he can get is a success. Working out the abs is usually every other day 3 sets of 15 crunches for the less advanced and the more advanced you become the more you do.
What can they do if they are not seeing any progress after a couple of weeks or months? Should they be discouraged?
- Results take time and as long as you know you are giving your best and laying off the junk food results will start to show. My friend lost 30 lbs, but couldn't tell by his measurements, but he was happy becasue he knew he was giving it all and now the harder he works the more it showed. Diet is the biggest piece to the puzzle and the better you eat the better off you will be. You should not be discouraged if you know you give it your true 110%.
What can they do to make sure they keep going after starting a program?
- The biggest part of staying focused is what I believe is going to the gym with a workout buddy. If you have someone who always wants to go with you and is a positive motivator it will make you want to work harder than you would instead of half-a**ing it.
Bonus Question: Is supplementation recommended for the absolute beginner? Why or why not?
- I would not recommend any supplements besides maybe whey protein to the beginner. If someone was a beginner trying to lose weight I would not recommend a fat burner until atleast 6 months of training if they weren't seeing the results they were looking for. Weightlifting takes patience, diligence, and motivation.
WEEK SIXTY-TWO :: What Is The Best Workout For Someone Who Has Never Trained?
Question1.
Determination,Motivation,discipline and this routine i guarantee gains.
I only recommend this programme mostly to beginners or somone who has been away from lifting for a period of time.This programme worked very well for me and it can for you to,and when you feel your sick of it you can just do what you want with it and mix some of the things up,but don't stop this routine completely and move on to the next because you can get so much more out of it.
Tips.
1.Stimulate the muscle,don't kill it.
2.Train with yout goals in mind.
3.keep your mind into the exercise and not wandering.
4.Remeber,you get out what you put in.
Day 1- Chest(heavy day)
Incline bench presses. 2-4 sets of 6-10 reps
Flat Bench presses 2-4 sets of 6-10 reps
Dumbbell Presses 2-4 sets of 6-10 reps
Lateral raises or upright rows 2-4 sets of 6-10 reps
Tricep Pushdowns 2-4 sets of 6-10 reps
Day 2- Back, Biceps, Legs (Light)
Wide grip pulldowns- 2-4 sets of 12-15
Dumbbell Rows- 2-4 sets of 12-15 reps
Hyperextensions- 1-2 sets of 12-15 reps
Dumbbell curls- 2-4 sets of 12-15 reps
Barbell curls. 2-4 sets of 12-15 reps
Leg extensions 2-4 sets of 12-15 reps
Legs curls 2-4 sets of 6-10 reps
Calf raises. 2-4 sets of 6-10 reps
Triple H Workout Routine Day 3 (Light Day)
Incline Bench presses 2-4 sets. 12-15 reps
Flat-bench presses 2-4 sets of 12-15 reps
Dumbbell bench press 2-4 sets of 12-15 reps
Lateral raises/ or upright rows- 2-4 sets of 12-15 reps
Tricep pushdowns 2-4 sets of 12-15 reps
Lying tricep extensions.. 2-4 sets of 12-15 reps
Day 4 (Heavy Day)
Wide grip pulldowns 2-4 sets of 6-10 reps
Dumbbell rows 2-4 sets of 6-10 reps
Hyper extensions 1-2 sets of 10-15 reps
Dumbbell curls 2-4 sets of 6-10 reps
Barbell curls 2-4 sets of 6-10 reps
Leg extensions 2-4 sets of 6-10 reps
Leg presses 2-4 sets of 6-10 reps
Leg curls 2-4 sets of 6-10 reps
Calf raises 2-4 sets of 6-10 reps
Question 2.
If you don't see any positive results after 4 weeks you may need to run a check through what you have been doing for those 4 weeks,such as your diet,how much cardio you do,have you been strict with your training and your diet, adjust it until you see what you'd like to see but no matter what the conditions are i still guarantee results but the results would be much better if you diet correctly and never get discouraged no matter what happens there will always be a way.To earn,you must learn. The difference between impossible and possible lies in a person's determination.
Question 3.
Determination,motivation and discipline are the winning combination,and if you want to reach your goals bad enough you will give it your best shot no matter what probelms get throwing at you.Whatever it is you can find motivates you,make sure you never ever forget it especially when your in the gym.Treat each workout like it's your last workout,just sit and think to yourself before your workout about;your goals,why they are your goals,what your gonna do to reach them goals,how bad do you want those goals,are you gonna win? or are you gonna lose? thats a question only you can answer,and last but not least give every workout your best shot no matter what.
Question 4.
When you first start out you should never go on any supplments what so ever because you will get much more from your food but after your first 4 weeks you should consider getting some whey isolate protein,or creatine, Because with whey protein your getting alot of easy protein and they are very good for times when your at work ect where your not gonna be able to get solids.
For Creatine i think this is a good idea to take after 4 week also,because it can give you a really good strength boost(good at beginner stages) and help with putting on more lean muscle mass and impove endurance.
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how do you know when it's finished? im new to it ya see 
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