Another beginner routine

[grim83]

it was for a couple years. its basically the same idea as the starting strength adjustments in kethnaabs sticky

haven't seen his, just thinkin it would be easier to send noobs to that way. idrc if it gets stickyed or not, i was just thinkin aloud, do you have the link to his routine though

[james0566]

do you have the link to his routine though

http://forum.bodybuilding.com/showthread.php?t=998224 read the parts about adjustments and after starting strength

[grim83]

http://forum.bodybuilding.com/showthread.php?t=998224 read the parts about adjustments and after starting strength

ok, actually i see little resemblance except for i kind of bastardized ss to get the young bucks to shut up. i was just giving another routine for beginners, so sorry if you feel i ripped him off, but i just dont see much resemblance

[grim83]

bumps

[kitarpyar]

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.

If power and explosiveness is your goals, try adding in power cleans. Low reps (2-3), 6-8 sets, with long rest intervals.

Grim: good routine. will rep on recharge

[grim83]

If power and explosiveness is your goals, try adding in power cleans. Low reps (2-3), 6-8 sets, with long rest intervals.

Grim: good routine. will rep on recharge

thanks man, and good point, but if he decides to use the power cleans, then id drop the chins

[werdna40]

Thanks for the reply and the help. I'll be starting this workout tomorrow.

[grim83]

also for a bit of nutrition help, use this "formula" to figure out calories per day while on this routine, also add/subtract 250cals depending on if your cutting or bulking. this one shows the bulking formula


(weightx15)+ 250=____


after you add/drop 5-10ibs, rework the number

[zephed56]

ok now im confused, damn sleepless nights, anyways what are you trying to say

My forearm curls post was a joke.

[grim83]

My forearm curls post was a joke.

ok good, cause i was thinking wtf

[Ccg1003]

thanks man, and good point, but if he decides to use the power cleans, then id drop the chins

thanks a lot for the input and replies. I always considered snatches and cleans since I hear it really helps with explosiveness, but I'm afraid to do them since I lift by myself in the gym so I have no spotter or no one can teach me the proper forms. I actually was an amateur boxer for about 4 years but I stopped a couple years ago when I full timed school and work. But I still do lift weights, basically I just want to get stronger. I'm considering trying to gain weight so when I do start boxing again I can fight heavier, honestly I don't know what my goals are, power and explosiveness and MAYBE increase weight a little bit over the years. Or just be able to have the power/explosiveness I need to defend myself in the streets?

[grim83]

thanks a lot for the input and replies. I always considered snatches and cleans since I hear it really helps with explosiveness, but I'm afraid to do them since I lift by myself in the gym so I have no spotter or no one can teach me the proper forms. I actually was an amateur boxer for about 4 years but I stopped a couple years ago when I full timed school and work. But I still do lift weights, basically I just want to get stronger. I'm considering trying to gain weight so when I do start boxing again I can fight heavier, honestly I don't know what my goals are, power and explosiveness and MAYBE increase weight a little bit over the years. Or just be able to have the power/explosiveness I need to defend myself in the streets?

hey man i can relate, i learned to box when i was really young because my cousin was a boxer, and he almost won the teen golden gloves of florida (i think, could be wrong). so i've been studying fighting styles most of my life. a workout i did called complexes was amazing, i remember one day specifically, i did the workout, then like 2hrs later i got really pissed off, and went and hit the heavy bag, and i was hitting it harder than i've ever hit before. and this wasn't some easy workout, i was wasted after it, i could hardly pick myself up off the ground.

[mick01]

yea thanks grim i would appreciate that workout you talked about, is it an upper lower split ? am i better off just traioning 3 days a week though so i can allow more rest time ?

[james0566]

ok, actually i see little resemblance except for i kind of bastardized ss to get the young bucks to shut up. i was just giving another routine for beginners, so sorry if you feel i ripped him off, but i just dont see much resemblance

both are a slight adjustment to starting strength with arm work. and you see no similarity?

i dont think you ripped anyone off. you was just talking about this being a sticky and i was just saying it basically been one

[grim83]

both are a slight adjustment to starting strength with arm work. and you see no similarity?

i dont think you ripped anyone off. you was just talking about this being a sticky and i was just saying it basically been one

ok mis communication i guess, and i said that was the only real similarity, although i moved and changed a few things

[grim83]

yea thanks grim i would appreciate that workout you talked about, is it an upper lower split ? am i better off just traioning 3 days a week though so i can allow more rest time ?

you have to refresh my memory, i post so many

[grim83]

bumpin man

[grim83]

bumps

[grim83]

bump

[jimithing19]

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.

Hey Grim,

I like your thread.

You mentioned a routine for people with a little more experience. Could you post that routine?

Thanks,
Eric

[grim83]

Hey Grim,

I like your thread.

You mentioned a routine for people with a little more experience. Could you post that routine?

Thanks,
Eric

I love a push pull type split, that looks like this

Monday- Pull Strength
Deadlifts- 3x3-5
BB row- 3x5
BB curls- 3x5
Sit ups- 2x15-20

Tuesday- Push Strength
Squats- 3x5
BB bench- 3x5
Military press- 3x5
Bench dips- 3x5

Thursday- Pull Hypertrophy
Romanian Deadlift- 2x8-10
Chin-ups- 2x8-10
Incline DB curls- 2x8-10
Hanging leg raises- 2x12-15

Friday- push hypertrophy
Front Squats- 2x10-12
Incline DB press- 2x8-10
DB shoulder press- 2x8-10
Decline skull crushers- 2x8-10

[grim83]

bumpin

[zephed56]

I love a push pull type split, that looks like this

Monday- Pull Strength
Deadlifts- 3x3-5
BB row- 3x5
BB curls- 3x5
Sit ups- 2x15-20

Tuesday- Push Strength
Squats- 3x5
BB bench- 3x5
Military press- 3x5
Bench dips- 3x5

Thursday- Pull Hypertrophy
Romanian Deadlift- 2x8-10
Chin-ups- 2x8-10
Incline DB curls- 2x8-10
Hanging leg raises- 2x12-15

Friday- push hypertrophy
Front Squats- 2x10-12
Incline DB press- 2x8-10
DB shoulder press- 2x8-10
Decline skull crushers- 2x8-10

Might I make a suggestion on the lower body programming?
Mon: deadlifts 3x3-5
Tue: Front squats 2x10-12 or 5-8 sets of 3-2 reps
Thu: Back squats 3x5
Fri: Romanian Deadlift 2x8-10

That way you get a good spacing between the 2 big lifts (squats and deads) so you can perform at your peak on those. The other two lifts are major assistance lifts for the other two so they don't need to be done while 100% recovered. And since front squats are already lighter than back squats, keep the intensity pretty high by doing lower rep sets, but it isn't really that big of a deal.

[grim83]

Might I make a suggestion on the lower body programming?
Mon: deadlifts 3x3-5
Tue: Front squats 2x10-12 or 5-8 sets of 3-2 reps
Thu: Back squats 3x5
Fri: Romanian Deadlift 2x8-10

That way you get a good spacing between the 2 big lifts (squats and deads) so you can perform at your peak on those. The other two lifts are major assistance lifts for the other two so they don't need to be done while 100% recovered. And since front squats are already lighter than back squats, keep the intensity pretty high by doing lower rep sets, but it isn't really that big of a deal.

ok good point on the first one, but instead switch the tuesday and friday workouts. also i kept the reps a little higher on the front squats for 2 reasons

1. the legs are higher in slow twitch fibers (normally), and i was going to give even higher reps
2. its more for hypertrophy of the front thigh (quad) on that day than strength

[jimithing19]

I love a push pull type split, that looks like this

Monday- Pull Strength
Deadlifts- 3x3-5
BB row- 3x5
BB curls- 3x5
Sit ups- 2x15-20

Tuesday- Push Strength
Squats- 3x5
BB bench- 3x5
Military press- 3x5
Bench dips- 3x5

Thursday- Pull Hypertrophy
Romanian Deadlift- 2x8-10
Chin-ups- 2x8-10
Incline DB curls- 2x8-10
Hanging leg raises- 2x12-15

Friday- push hypertrophy
Front Squats- 2x10-12
Incline DB press- 2x8-10
DB shoulder press- 2x8-10
Decline skull crushers- 2x8-10

Thanks Grim.

This looks good. I will start this on Monday.

Eric

[ashtong]

cool brah

[Wolfman09]

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.

Couldn't agree more. If you bench, squat, and deadlift massive weight, you will be massive. Build strength and the mass will follow.

[grim83]

glad to know everyone's liking my programs. too bad more noobs wont listen to it

[grim83]

bumps

[grim83]

bumpage