Confused with so many different routines?

[Richyy95]

Hi I am new to this forum and working out.

I started the gym about a month and a half ago, I was put on a full body program by the PT and have been doing that 3 days a week for the time I have been here. I have definately seen gains and my chest has improved the most, however I am really stuck and don't even know if I am doing the right thing. Do i need to start a new program and do a split or is this full body 3 times a week good for now?

My current routine they set me up on is as follows:

5 mins warm up - treadmill
leg pushes - 4*10-12 - 135kg
bench press - 4*10 - 16kg
shoulder press - 4*10 - 10kg
lat pull downs - 4*12 - 45kg
tricep pull downs - 4*12 - 14.7kg
ab workout
push ups

This is what i was told to do as a full body 3 times a week, now to me it seems crap so I vary it and add other exercises on different days to focus more on chest, bic, legs etc...

I was shown how to deadlift and squat so can do that but I want to know what my new routine needs to be or do I continue this one for a few months?

Thanks!

[Luca2]

Ditch that - I'm going to copy a few good novice routines below, see if there's one you like

Viking’s
https://forum.bodybuilding.com/showt...hp?t=172565211

Candito's
http://www.canditotraininghq.com/fre...ngth-programs/

Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931

Helms’s Big 3 Routine
https://rippedbody.com/the-big-3-routine/

GZPLC
https://forum.bodybuilding.com/showt...hp?t=174476351

Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431

Stronglifts
http://stronglifts.com/5x5/

Starting Strength
https://forum.bodybuilding.com/showt...hp?t=158406513

Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761

[Watsonm5]

Ditch that - I'm going to copy a few good novice routines below, see if there's one you like

Viking’s
https://forum.bodybuilding.com/showt...hp?t=172565211

Candito's
http://www.canditotraininghq.com/fre...ngth-programs/

Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931

Helms’s Big 3 Routine
https://rippedbody.com/the-big-3-routine/

GZPLC
https://forum.bodybuilding.com/showt...hp?t=174476351

Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431

Stronglifts
http://stronglifts.com/5x5/

Starting Strength
https://forum.bodybuilding.com/showt...hp?t=158406513

Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761

^^^ either one of these suggestions is great start. I did Fierce 5 for about a year and I saw impressive gains as a noob. Just make sure your DIET is spot on, eat above TDEE and get plenty of rest. The program automatically makes you progress which is key to bodybuilding. Get your macros down as well. Read my sigs for additional assistance. Good luck!

[Richyy95]

I am looking at the fierce 5 and can I do the intermediate split, as I have already been doing a full body routine for almost 2 months?

[FaIIen]

I am looking at the fierce 5 and can I do the intermediate split, as I have already been doing a full body routine for almost 2 months?

If you're still benching with 16 kg, I'd advice you to stick with a full body routine.

[Luca2]

If you're still benching with 16 kg, I'd advice you to stick with a full body routine.

Yes. Your level of advancement has nothing to do with how long you've been "going to the gym".

Being a novice is actually a great time with lots of progress to look forward to - enjoy it!

[Richyy95]

If you're still benching with 16 kg, I'd advice you to stick with a full body routine.

Ahh ok, would it not be good to do a 3 day split.

Monday - Chest/tri/shoulders
Wednesday - Back/bi
Friday - Legs?

How do you know when to advance from my ****ty full body routine to doing a split or whatever? Sorry to sound like a noob haha

[WolfRose7]

Ahh ok, would it not be good to do a 3 day split.

Monday - Chest/tri/shoulders
Wednesday - Back/bi
Friday - Legs?

How do you know when to advance from my ****ty full body routine to doing a split or whatever? Sorry to sound like a noob haha

When you can no longer make progress on a novice program while bulking is when you advance.

Basically milk it for all its worth.

And no that doesn't look good. You got linked at least 6 solid programs. Run one of them if you are interested in solid progress

[Richyy95]

When you can no longer make progress on a novice program while bulking is when you advance.

Basically milk it for all its worth.

And no that doesn't look good. You got linked at least 6 solid programs. Run one of them if you are interested in solid progress

Ok so I should pick one of the programs and do the full body routines?? Also how do you know when you no longer make progress?

[Luca2]

Ok so I should pick one of the programs and do the full body routines??

YES.

Also how do you know when you no longer make progress?

When you can no longer add weight as prescribed. At that point, do what the program tells you (usually a reset).

[fluidZ]

Dude. Seriously, not being an arse but, stop asking questions and just follow Fierce 5. Look at my log if you are interested in the results when you stop questioning and just follow orders. DavisJ the creator is a modern day bodybuilding genius.

[Richyy95]

Dude. Seriously, not being an arse but, stop asking questions and just follow Fierce 5. Look at my log if you are interested in the results when you stop questioning and just follow orders. DavisJ the creator is a modern day bodybuilding genius.

Sorry dude, its just there are so many things I do not know about and people tell me different things all the time. Hard to know what works best...

[gesler0811]

Big +1 for Fierce 5. I ran it for over a year. Follow the instructions as written. Read the FAQs, they answer all of your questions, like when and how to progress, when to change up the routine, etc. Follow the directions,. Don't change it. Definitely stick with a novice 3day fullbody. Don't be all in a rush to "advance" to an intermediate program. Moving from novice to intermediate is a DEMOTION, NOT A PROMOTION. Progression is faster on novice. Gains are faster on novice. This all slows down on intermediate. Milk it for all it's worth. The novice is perfect to get you where you want to be.

That program you posted at the beginning is a no go. Ditch it. Where is the hamstring work? Where are the horizontal pulls? I really don't like it. Every time somebody on these boards posts some program or advice their PT gave them, it seems to always be no good. Seriously. Sounds like a waste of money too me. WAY better advice can be found for free, right here on these boards.

[Richyy95]

Big +1 for Fierce 5. I ran it for over a year. Follow the instructions as written. Read the FAQs, they answer all of your questions, like when and how to progress, when to change up the routine, etc. Follow the directions,. Don't change it. Definitely stick with a novice 3day fullbody. Don't be all in a rush to "advance" to an intermediate program. Moving from novice to intermediate is a DEMOTION, NOT A PROMOTION. Progression is faster on novice. Gains are faster on novice. This all slows down on intermediate. Milk it for all it's worth. The novice is perfect to get you where you want to be.

That program you posted at the beginning is a no go. Ditch it. Where is the hamstring work? Where are the horizontal pulls? I really don't like it. Every time somebody on these boards posts some program or advice their PT gave them, it seems to always be no good. Seriously. Sounds like a waste of money too me. WAY better advice can be found for free, right here on these boards.

Cheers mate, you dont mind if I ask some more questions to you do you? Sorry if they are the most noob questions ever.

So say i do the fierce 5 (which seems to be the most popular) how do I know this program is better than 100s of others out there online? Also you recommend I do it for a year? The same routine for a year? I will read the FAQs sorry for asking these to you now

I was going to create a workout routine with push, pull and legs but is that not recommended until I follow a full body workout for 6 months - a year?

Thanks man!

[WolfRose7]

Cheers mate, you dont mind if I ask some more questions to you do you? Sorry if they are the most noob questions ever.

So say i do the fierce 5 (which seems to be the most popular) how do I know this program is better than 100s of others out there online? Also you recommend I do it for a year? The same routine for a year? I will read the FAQs sorry for asking these to you now

I was going to create a workout routine with push, pull and legs but is that not recommended until I follow a full body workout for 6 months - a year?

Thanks man!

Doesn't have to be full body , but a pro written program ensures balance , progression and stall plans.

So basically it lowers your chances of both getting injured, and ****ing around getting nowhere.

6-12months is pretty reasonable depending how much you commit to both the program and nutrition.
^^ Program hopping is again something that's going to mess with your progress, you get enough stimulus increasing the weight weekly that you don't need to worry about changing things often.

As for if it's better. It's stickied on the largest lifting forum in the world...
You can also go read the journals and see for yourself who has made what progress on what programs

[17mahmoods]

So say i do the fierce 5 (which seems to be the most popular) how do I know this program is better than 100s of others out there online? Also you recommend I do it for a year? The same routine for a year? I will read the FAQs sorry for asking these to you now

Totally understand where you are coming from. And believe me I have been in the same dilemma often.

You just need to understand that as long as it's a professionally written routine, run by many so proven to work you can't really go wrong with it. One routine is also not better than the other. What's key is you just pick one, have faith in the routine and just run it for at least 2-3 months. It's impossible to say one routine is better than the other, what's most important is being consistent with one routine.

[Richyy95]

Doesn't have to be full body , but a pro written program ensures balance , progression and stall plans.

So basically it lowers your chances of both getting injured, and ****ing around getting nowhere.

6-12months is pretty reasonable depending how much you commit to both the program and nutrition.
^^ Program hopping is again something that's going to mess with your progress, you get enough stimulus increasing the weight weekly that you don't need to worry about changing things often.

As for if it's better. It's stickied on the largest lifting forum in the world...
You can also go read the journals and see for yourself who has made what progress on what programs

Thanks bro, I do appreciate the help

Yeh I would rather do a 3 - 4 day split kinda routine as it really hits the muscles, whereas doing the full body feels good for me it is not intense enough? Then again it is for beginners which i am so I will probably stick with it for a while to let my body adjust.

[FaIIen]

Thanks bro, I do appreciate the help

Yeh I would rather do a 3 - 4 day split kinda routine as it really hits the muscles, whereas doing the full body feels good for me it is not intense enough? Then again it is for beginners which i am so I will probably stick with it for a while to let my body adjust.

The reason why it doesn't feel intense enough is because you're not strong enough yet. Even if it's pretty much max effort, squatting 3x5@60 kg wont really drain you, it's a small load on your body. When you get to 140 kg, it'll require way more energy.

[Baldey]

This seems helpful thanks

[Richyy95]

Just a final clarification then, I will probably pick the "fierce 5" program, however which one do I pick? "Novice full body" or "dumbbell full body"?

[17mahmoods]

Just a final clarification then, I will probably pick the "fierce 5" program, however which one do I pick? "Novice full body" or "dumbbell full body"?

Do the Novice full body.

Dumbbell full body is only if you are limited to dumbbells.

[17mahmoods]

Just a final clarification then, I will probably pick the "fierce 5" program, however which one do I pick? "Novice full body" or "dumbbell full body"?

Do the Novice full body.

Dumbbell full body is only if you are limited to dumbbells.

[Richyy95]

Do the Novice full body.

Dumbbell full body is only if you are limited to dumbbells.

Cheers bro!

[fluidZ]

there is never an answer to what is the "best" routine. There will always be new evidence / stories that tout some new thing.

You can go to the journal section of the forum and look at the actual, real progress of people who are following these programs every week.

And in all honesty, which program you follow doesn't even matter as much as just getting to the damn gym and doing something... as long as you are adding weight to the bar, you will get stronger over time.

Consistency is more important than anything.




All of this time and energy spent looking for the best routine is time you could be spending thinking about how hard you are going to crush your next session, or planning for it, so you can make that much more progress on it.

I know I spent weeks diddling around at the start, before the people on here kicked my butt and put me on Fierce 5. I argued for DAYS that 3 days a week full body was a "joke program." Now I'm lifting over 100lb more on some lifts than I was 10 weeks ago.

Just go on F5 and crush it. It's the best one I've seen. 6 hours a week, 12 different exercises, 1 stronger you.

Let's go.

No more internet for you. Time to go to the gym.

[Richyy95]

there is never an answer to what is the "best" routine. There will always be new evidence / stories that tout some new thing.

You can go to the journal section of the forum and look at the actual, real progress of people who are following these programs every week.

And in all honesty, which program you follow doesn't even matter as much as just getting to the damn gym and doing something... as long as you are adding weight to the bar, you will get stronger over time.

Consistency is more important than anything.




All of this time and energy spent looking for the best routine is time you could be spending thinking about how hard you are going to crush your next session, or planning for it, so you can make that much more progress on it.

I know I spent weeks diddling around at the start, before the people on here kicked my butt and put me on Fierce 5. I argued for DAYS that 3 days a week full body was a "joke program." Now I'm lifting over 100lb more on some lifts than I was 10 weeks ago.

Just go on F5 and crush it. It's the best one I've seen. 6 hours a week, 12 different exercises, 1 stronger you.

Let's go.

No more internet for you. Time to go to the gym.

Exactly man! Just gunna smash it, but what do you mean 6 hours a week? Im going to start on the novice full body which is only 3 days a week?

[CommitmentRulz]

Yeh I would rather do a 3 - 4 day split kinda routine as it really hits the muscles, whereas doing the full body feels good for me it is not intense enough? Then again it is for beginners which i am so I will probably stick with it for a while to let my body adjust.

Multiple studies show superior muscle growth when hitting muscles MULTIPLE TIMES per week.

[fluidZ]

Exactly man! Just gunna smash it, but what do you mean 6 hours a week? Im going to start on the novice full body which is only 3 days a week?

it takes me 2+ hours per workout

but I'm lifting pretty "heavy" and I'm fat so I needz mah rest..

[WolfRose7]

it takes me 2+ hours per workout

but I'm lifting pretty "heavy" and I'm fat so I needz mah rest..

took me about 70 minutes for comparison when I was on it.

[fluidZ]

took me about 70 minutes for comparison when I was on it.

How in the unholy hell... ?? I would think that 90 minutes would be like super fast... especially for deadlift day... 70 seems surreal to me.

[Richyy95]

How in the unholy hell... ?? I would think that 90 minutes would be like super fast... especially for deadlift day... 70 seems surreal to me.

Well the full body targets diff muscle groups so for me I find it hard, but when you move onto a different exercise it isn't as difficult as spamming just chest or whatever?