A Simple Beginner's Routine

[Orlando1234977]

NICE THREAD!

But wudnt it be better to go onto a split program!

No, that would lead to working each exercise less often.

[Farley1324]

Alright Im a beginner, and just tried this routine in today's trip to gym(2nd time ever).

No, you didn't.

[all pro]

When you say 4 sets, that includes the warmup sets? Initially, you said 2 work sets.

YES I did that to keep it simple. No oop's....hopefully.

[all pro]

Alright Im a beginner, and just tried this routine in today's trip to gym(2nd time ever).

I like the workout, and feel I am working the muscles I want to build, however the workouts werent as intense(I used 10% below my max.lift weights), when I was all done in 30 minutes, I still felt like I had alot of energy leftover, so I spent the next half hour working out using other machines until my body felt depleted.

Most likely a noob mistake on my part, but I was always taught "no pain, No gain". I plan to go to the gym every other day giving me 48 hours to replenish glycogen, I do plan to follow the workout until I can find my own routine where I work out specific muscles for a specific day of the week.

But if you followed the instructions you only did 8 reps. Stop back in 2 weeks and let me know how the 10s felt. And 5 weeks from now let me know how the 12s felt. It's going to get A LOT harder. I gave you a break to start with and built a deload into it so that it wouldn't stall after 6 weeks of usage.

[all pro]

NICE THREAD!

But wudnt it be better to go onto a split program!

Not for a BEGINNER. You want as much practice as possible.

[Vermonta]

I hate when people argue or question all pro..

[2legsrunning]

Sorry to ask what must seem a dumb question to you guys, but looking at this program all i should need is a barbell with weights and maybe a bench press bench and thats it?

If thats all i need that's great ive been looking at all sorts of machines with cables and pullies and stuff that seem to be hugely expensive.



Thanks for any advice.

James

[GuyJin]

James,

Equipment-wise, that's all you need. A bench, a squat rack--or portable stands, which is what I use, a barbell, a sh-tload of plates and some adjustable dumbbells. A chinup bar would help, if you can stick it in your doorway somewhere.

While machines have their place, you cannot go wrong with the basics. This programme is as basic--and good--as it gets.

[2legsrunning]

Cool thanks for that! Time to go shopping

James

[Blitzerin]

I've done a lot of searching for the past couple of days and came across this topic. I have a question though, are you supposed to do all 7 of these exercises on each day of your workout? If so, isn't that....overtraining?

[all pro]

I've done a lot of searching for the past couple of days and came across this topic. I have a question though, are you supposed to do all 7 of these exercises on each day of your workout? If so, isn't that....overtraining?

Yes, you do all 7 exercises three times per week and no it isn't over training.

[Orlando1234977]

I've done a lot of searching for the past couple of days and came across this topic. I have a question though, are you supposed to do all 7 of these exercises on each day of your workout? If so, isn't that....overtraining?

The loads are manipulated, you don't go all out each day. Monday is the heavy day.

[jdmalm123]

I made a basic spreadsheet for this routine

PM me your email if you want it.



just enter your starting weights in the yellow boxes

round any odd poundages to the nearest increments your gym's weights will allow.

[NoReMaC]

A begginer would probably be able to increase the weight faster than what you suggest. Looks good other than that.

[all pro]

A begginer would probably be able to increase the weight faster than what you suggest. Looks good other than that.

In order to gain 1 rep each week your 1 rep max has to increase by about 2.5%.
80% x 8 - 70% x 12
After a cycle or 2 it gets pretty tough.

[vsvs]

Hi a few questions,
should you add 1 rep to the warmup sets each week or are the warmup sets 'flexible'?
Perhaps you could include the body parts each exercise targets

[carl1174]

The first week do all 4 sets for 8 reps. etc...


I think you just do the amouint of reps fopr that week....

[all pro]

The first week do all 4 sets for 8 reps. etc...


I think you just do the amouint of reps fopr that week....

YUP you got it. Keep it simple.

[vsvs]

all pro, what would u recommend someone whos never done squats or deadlifts do to find a good starting work set weight? thanks

[carl1174]

Hi a few questions,

Perhaps you could include the body parts each exercise targets

Squats - Target is Quads, but also Gluteus Maximus, Abductor, Hamstrings, Erector Spinae, Obliques and Rectus Ab's

Bench Press - Target is Pecs, but also Triceps and Shoulders

Bentover Row - Target is Back, but also glutes, hamstrings biceps and loads of others.

O/H BB Press - Target is Shoulders, but also triceps

SLDL - Target is lower back, Glutes and Hamstrings, but also Rhomboid, Lats, Quads, Ab's and Obliques

Barbell Curls - Target is Biceps

Calf raises - Calfs ! ! !

Hope this helps.

[Farley1324]

O/H BB Press - Target is Shoulders, but also triceps

And abs. Definately abs.

[all pro]

all pro, what would u recommend someone whos never done squats or deadlifts do to find a good starting work set weight? thanks

Spend a week to find some rep maxs. Choose a weight, do a few warm up sets then rep out with the weight and see how many reps you get. You're looking for your 10 rep max but it's easy enough to estimate it from 11-15 reps or 3-9 reps. The main site has a rep max calculator that should get you close enough to a good starting weight. It will estimate your 1 rep max. Your 10 rep max is approximately 75% of your 1 rep max. You can also PM me with your test numbers and I can estimate it for you.

[TonyHoliday]

dude ur sigs are nasty

[PILGOR-THE-GOAT]

3 times a week i work a labour intensive job... should I alter this any??

[PILGOR-THE-GOAT]

nevermind you already said don't change it

[ani007]

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
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. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Was looking for a begg. workout and looks like I found it. Quick questions:

1) So for each exercise you pick a starting weight lets say 100 pounds and for the first two warm up sets you do 1/4 of 100 then 1/2 of 100 pounds. Then you do two sets of the same weight of 100 pounds??

2) Also, if 100 is what you started on Monday for lets say exercise A, then on Wednesday you would be doing 80 pounds for the work sets (20% less)???

3) After each week does the weight of 100 pounds stay the same only increasing reps by 2?

4) Last Question, I am not finished reading the Rippetoe Workout but how does this differ? Size versus strength was discussed but I am still confused. I am primarily cutting and controlling my diet and all pro's system seems like a great workout schedule to accompany this.

I think I understand but I just want to confirm the above. Thanks in advance!!!

[carl1174]

Was looking for a begg. workout and looks like I found it. Quick questions:

1) So for each exercise you pick a starting weight lets say 100 pounds and for the first two warm up sets you do 1/4 of 100 then 1/2 of 100 pounds. Then you do two sets of the same weight of 100 pounds??

2) Also, if 100 is what you started on Monday for lets say exercise A, then on Wednesday you would be doing 80 pounds for the work sets (20% less)???

3) After each week does the weight of 100 pounds stay the same only increasing reps by 2?

4) Last Question, I am not finished reading the Rippetoe Workout but how does this differ? Size versus strength was discussed but I am still confused. I am primarily cutting and controlling my diet and all pro's system seems like a great workout schedule to accompany this.

I think I understand but I just want to confirm the above. Thanks in advance!!!

1) Correvt it would be 25lbs/ 50lbs /100lbs

2) It would be 90lbs for the wednesday and 80lbs for friday (10% then 20%)

3) the weight stays the same upto week 5 (12reps) If you cant get to 12 on any week then reset at 100lbs and 8 reps and start the program agin.

4) I'm not sure on this on,but from what I can see, because the rep ranges are higher with all pro's then although strength may not increase as quick as rippetoes (although obviously it will increase), hypertrophy will be slightly better (or prettier) with all pro's.

I started it 3 weeks ago and have seen better gains than in the previous 3 months using my own routine....! ! !

[jimsumpter]

I'm about to start this routine and am a complete beginner, only 2 things i'm slightly bothered about.

Firstly if i'm doing 1/4 of my main weight for example overhead press will be about 8kg lol. Just seems so low

Secondly I don't think the staff at my uni gym will be particularly helpful, and I can see myself having really bad form and doing half the exercises wrong.

Anyway I will keep you upated and take pics as i've just lost a stone and a bit and have now decided to gain a little muscle!

[jimsumpter]

Oh and one other question should I be taking any supplements like protein etc if i'm just starting out with this? I don't think I get enough protein as it is

[Farley1324]

Oh and one other question should I be taking any supplements like protein etc if i'm just starting out with this? I don't think I get enough protein as it is

Then eat more food. Especially, say, meat, milk, etc.


(IMO)
Required: Multi vitamin, fish oil.
Suggested: Whey protein.
If you want: Creatine