I see to many beginners come on here posting these routines that are just utter crap, and they refuse to do rippetoes because "How can i get big arms without spending all day doing curls". You know it I know it, that statement is utter bull****. but someone has to make a compromise, and id rather help the hardheaded noobs to build a better body by giving them their cake, but the catch is they're only getting a small piece. so anyways enough ranting, here the new beginner program that could help quite a bit for dealing with those hard headed beginners.
- use an aba bab schedule
- when you can hit all the reps on all the sets then increase the weights by 5ibs
- if you are a true beginner who has never lifted before or has not lifted in a long long time, then do just 2 workouts during your first week, and find your working weights, make sure after the first set with the weight that you are using for the working sets that you could have done 2-3 more reps
- form is very important
- nutrition is the most important part, so make sure you are eating for your goal
A
Squat- 3x5
Bench press- 3x5
BB row- 3x5
BB curl- 2x8
B
Deadlift- 3x5
Military Press- 3x5
Chin-ups- 3x6-8
Bench Dips (or triceps dips)- 2x8
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Thread: Another beginner routine
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09-06-2009, 09:56 PM #1
Another beginner routine
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-07-2009, 06:31 AM #2
bumpin
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-07-2009, 06:34 AM #3
Good idea, grimmy, but is anyone going to actually READ this?
By the way, on one day I'd add in some calf work and abs on the other, but that's just me talkin'..."Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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09-07-2009, 06:39 AM #4
for most that would be good, but i only added a small bit of arm work with lower volume, because thats the main thing i hear them bitchin about. and as far as ab work, i always felt squats and deads were enough, lol, but i also knew if i added some ab work most beginners will forgo it for their 30min ab routine anyways so ii said **** it
and will anyone read this well no probobly not, but i did it anyway and will keep it bumped to the front page for a week or so, for those who willLast edited by grim83; 09-07-2009 at 06:47 AM.
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-07-2009, 06:48 AM #5
I hear ya...will rep you when the system let's me do it again...
"Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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09-07-2009, 06:49 AM #6
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09-07-2009, 06:55 AM #7
No, I'd leave it as is for now. Reason? I know you're a low-set guy and that's fine--I am as well--but beginners need to "burn in" (for lack of a better term) their neural pathways and doing 2-3 sets will "grease their groove" so to speak. It does take practice to really put your all into just one set, and a lot of new guys simply don't/can't summon up the intensity to do it that hard that soon. JMO...
At any rate, this is a good low-set routine and a beginner would do well to read it."Don't call me Miss Kitty. Just...don't."--Catnip. Check out the Catnip Trilogy on Amazon.com
"Chivalry isn't dead. It just wears a skirt."--Twisted, the YA gender bender deal of the century!
Check out my links to Mr. Taxi, Star Maps, and other fine YA Action/Romance novels at http://www.amazon.com/J.S.-Frankel/e/B004XUUTB8/ref=dp_byline_cont_ebooks_1
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09-07-2009, 07:39 AM #8
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09-07-2009, 08:48 PM #9
bumpage
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-07-2009, 08:55 PM #10
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09-07-2009, 10:47 PM #11
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09-07-2009, 10:48 PM #12
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09-08-2009, 06:40 AM #13
- Join Date: May 2009
- Location: United Kingdom (Great Britain)
- Age: 37
- Posts: 566
- Rep Power: 256
lol i think he did.
anyway good post, def a good read for any1 new to then game. just did a 3 and 1/2 week progress wirteup on Rippetoe
http://forum.bodybuilding.com/showth...hp?t=118939701
lol @ wirst curls. i hope you are joking. what about exercises that really seperate my abs and 'build teh bicept peak' haha. peacei dont compete against you. i compete against myself yesterday, last week, last year
No one system of training is better than all of the other systems. However, proper training always involves common elements. These are hard work, abbreviated training programs, progression, good form, and motivation - Brooks Kubik
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09-08-2009, 07:16 AM #14
- Join Date: Aug 2006
- Location: Townsville, QLD, Australia
- Age: 35
- Posts: 436
- Rep Power: 223
Looks pretty good man I came up with a couple of routines for full body workouts to do twice a week or alternate 3 days a week heres one I came up with.
Workouts A
Squats - 3x5
Bench - 3x5
Bent rows - 3x8
Dips - 2 failure
Shrugs - 3x8
Workout B
Deadlifts - 3x5
Military press - 3x5
Pull ups - 2 failure
Lunges - 3x8
BB curls - 2x8
what you think on that? I'm currently on Rippetoes so don't plan on following it just something I thought up that would be a good full body workout and noobies would probably look to that once they see the curls but still get a good overall workout"Obsessed is the word the lazy use to describe the dedicated"
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09-08-2009, 08:10 AM #15
exercise choice seems a little random, and redundant. shrugs are not needed if your deadlifting correctly. also lunges make no sense here, dont get me wrong both are great, but the thing with a beginner is he just needs to cover his bases andd work on building the mind muscle connection along with strength. but it could work, good try man
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-08-2009, 04:03 PM #16
bumpin
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-08-2009, 06:21 PM #17
bumpidy bump
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-08-2009, 09:50 PM #18
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09-08-2009, 11:11 PM #19
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09-09-2009, 12:52 AM #20
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09-09-2009, 01:29 AM #21
- Join Date: Jan 2009
- Location: perth, w.a, Australia
- Age: 36
- Posts: 121
- Rep Power: 187
would that routine work for any1 not just beginners ? i currently do 2 full body workouts a week with a few more exercises though. im not an experinced lifter but i can bench a bit more then i way etc. could i still make gains on a program like this i have been lifting for a couple yrs and like to train 3 times a week on a full body program ?
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09-09-2009, 01:33 AM #22
- Join Date: Jan 2009
- Location: perth, w.a, Australia
- Age: 36
- Posts: 121
- Rep Power: 187
sorry i didnt word that right. i do 3 full body wokrouts a week alternating between 2 workouts like you said. i focus on all the compound lifts like you listed. just wondering because im not a beginner anymore,shuld i add more volume or do somthing else. i like full body wokrouts cause i can train my muscles 2 or 3 times a week instead of once and like to lift heavy. just wondering what your thoughts are grim ?
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09-09-2009, 02:10 AM #23To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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09-09-2009, 09:25 AM #24
You've commented on my routines in another post so I'm here to listen now. At present I only have a flat bench and dumbbells (money is tight). I don't have a chin-up bar either, what would you recommend I substitute that exercise with? I know I can do the other exercises you listed with what I have.
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09-09-2009, 10:22 AM #25
The thing with this is although i absolutely 100% agree with you and will rep you accordingly for taking the time to put it up here, is that none of the little bastards will look at this and think yes that's definitely what i'm going to start using tomorrow. Instead they rely on the magazines and countless resources pushing 'bodypart splits' etc. It's a damn shame because when us guys are long gone there will still be tall, skinny, weak guys all over the world asking how to make their arms bigger or how to work their inner chests. If they stopped being pussies and lifted heavy weights and ate lots of real food they'd answer their own questions and learn how to train themselves. Any beginner needs to focus on heavy presses, squats, deadlifts, rows, chins and dips, then at the end of workouts they can add a little 'beach work' if they so wish but the focus should ALWAYS be on consistent and dedicated progression on big lifts in their chosen rep ranges whilst eating enough to fuel strength and size gains.
What i'm saying is nothing new but these things need to be brought home once in a while amongst the endless critique my routine posts and how do i get huge fast. There's no magic pill, no secret golden routine, funnily enough it's the big, strong guys that know this and the skinny, weak guys who waste time who don't.
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09-09-2009, 01:47 PM #26
yes, this program can be used to help you grow, but for people with a little more experience, i like a split routine, where you split the whole body over 2 days and train 4x a week. if you would like i can post the routine here.
well obviously this is a matter of doing what you can, id recommend just doing all the dumbbell equivalents to the exercises listed, and as for not being able to do chins, then id say you should do pull overs for 3x5
I know and i hate that, but my goal was to give people a link to send the little head cases to lolmy thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-09-2009, 01:49 PM #27
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09-09-2009, 02:17 PM #28
- Join Date: Jun 2008
- Location: Suisun City, California, United States
- Age: 37
- Posts: 0
- Rep Power: 0
Not too much of a newb, I have been lifting for about a year and a half now. And don't worry I'm not crazy about curls or arms. But would I be able to take your idea and use it for power/explosive development? (not strength). If not what is a good program for power/explosiveness. I love how simple your program is, but what would you tweak for a not-so much beginner? Includding reps, sets, and rest?
Thanks, and I'm sorry for the bother.
BTW just did a split routine for about 3months, gained a few good pounds. But honestly I wanna try routines like yours, instead of focusing on a couple body parts a day once a week. ex: mon:chest, tri tue:should, bi etc.Last edited by Ccg1003; 09-09-2009 at 02:21 PM.
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09-09-2009, 02:58 PM #29
to build power and explosiveness, the idea isn't so much the sets and reps, but how you perform them. so keep the routine how it is and do the reps a little different, explode on the positive (but keep the bar under control) and do a slightly slower negative, maybe 2-3sec. also if i may ask, are you training for a specific sport
my thread http://forum.bodybuilding.com/showthread.php?t=11891327
My new site http://sites.google.com/site/grim83/
It isn't that they cant see the solution.
It is that they cant see the problem.
-G.K. Chesterton
No training session can be wasted
by a man who is determined to succeed.
-Brooks Kubik
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09-09-2009, 03:24 PM #30
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