Dear Community,
I've joined recently the website but i've been struggling on finding a workout schedule.
My questions is with the exception of goal what other criteria do you consider when picking a schedule?
and how do you compare the workouts out there. For example one of my main questions is how to compare between workout with single muscle group per day compared to mixed workout with 2 muscle group or a whole body workout.
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09-28-2015, 09:02 AM #1
Tips on selecting a workout program
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09-28-2015, 09:06 AM #2
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09-28-2015, 09:08 AM #3
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
How long have you been lifting? How much can you currently lift on the 3 main ones, bench, deadlift, and squat?
Fierce 5 Comprehensive thread, has workout routines for beginners to advanced lifters. Might want to check that one out.
http://forum.bodybuilding.com/showth...hp?t=162916931
If you have just started lifting, or have been, but with no real good workout programming, go with a Novice full body routine. Beginners benefit from frequency, and quicker progression since their bodies are able to recover rather quickly, and can put weight on the bar pretty much every week. Once you are unable to do that, then you switch to an intermediate routine that has slightly slower progression, and a bigger selection of lifts, and less frequency. From 3 days a week per muscle, to 2 days a week.Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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09-28-2015, 09:15 AM #4
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
Your experience level is what primarily should determine what type of routine you choose. Other things, such as time, physical circumstances, and what makes you happy also matter, but if the routine is way beyond your level or you're more advanced than the program you're doing, then you're wasting time.
Novices are weak. Full body routines are well suited for them because they will recover quickly and make gains 3 times a week instead of 1-2 times a week. That being said, some novices hate the monotony of doing the same A/B routine week after week. I would suggest they look for a different kind of fb routine like I hate 5x5 novice routine one of the New Rules for Lifting Books.
Intermediates need more volume and can't grow as quickly, typically making gains once a week. They may want an upper/lower or an intermediate full body routine like Texas Method, depending on their goals/time constraints etc.
Advanced lifters can only grow once a month, and they will need careful planning to make sure they grow each month and don't waste time going no where. Instead of doing an upper/lower, they may want a ULPPL, PPL, or a bro split.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-28-2015, 09:18 AM #5
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09-28-2015, 09:20 AM #6
Does the author actually know what he is talking about, or is he just spewing the latest buzzwords to get attention? Do I agree with the concepts and ideologies behind the program? Does the author actually practice what he preaches, and does he have the results to show
Those are the main things I consider, when choosing a program.
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09-28-2015, 09:22 AM #7
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09-28-2015, 11:48 AM #8
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Picking the right one requires research on your part. Given that you're going to pick an expert written routine it rules out a lot of need for that, but some is still required.
I'd start be reading a sticky thread at the top of this forum called "full body vs split routines...." It will help you identify what type of program to choose from. At that point you can significantly narrow down you search.
I'd then spend half an hour reading other people's threads in this section. You'll quickly identify that everyone at the same level is given the same advice as far as what routine to use. There are always several to choose from, but any that are repeatedly suggested are good choices.Experience, not just theory
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09-28-2015, 11:51 AM #9
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09-28-2015, 12:07 PM #10
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
I know it's not clockwork, but what I meant was that overall one's progression slows the more advanced you are. In an intermediate routine, you're often adding weight per week instead of per session, like how Texas Method has you do a 3RM every Friday instead of just adding weight each session like in Starting Strength, and advanced routines are even slower, often per month.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-28-2015, 02:18 PM #11
http://forum.bodybuilding.com/showth...hp?t=139911893
One other factor that might be overlooked is whether or not you have any medical limitations as directed by your doctor.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-01-2015, 02:23 AM #12
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10-01-2015, 03:28 AM #13
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10-01-2015, 03:31 AM #14
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01-22-2017, 11:04 AM #15
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10-02-2019, 01:04 PM #16
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10-02-2019, 01:07 PM #17
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