Advice on Beginner Program

[emidac]

Same Routine every Mon., Wed., & Fri.

Warmup:
3 sets 20 Lateral Hops
4 sets 6 Tuck Jumps

Lifts:
3 sets 10-8-6 Squats
3 sets 10-8-6 Deadlifts
3 sets 10-8-6 Chest Dips
3 sets 10-8-6 Pullups (Palms In)
3 sets 10-8-6 Arnold Press
3 sets 10-8-6 Lying Leg Raises

Reason for somewhat unusual warmup is that a major goal is vertical jump progress.

Please give me advice or suggestions.

[vikesfankevin]

What are your goals? This looks like a bunch of random ****...

[emidac]

What are your goals? This looks like a bunch of random ****...

Goals are vertical jump and overall strength. What makes it random? Isn't this a logical group of lifts to cover all the muscle groups for a full body workout? I understand that the warmup plyo is a bit random but I think that is explained by the vertical jump goal..

[BOLT.]

Goals are vertical jump and overall strength. What makes it random? Isn't this a logical group of lifts to cover all the muscle groups for a full body workout? I understand that the warmup plyo is a bit random but I think that is explained by the vertical jump goal..

I would agree the exercise selection is rather random. Why not try the Rippetoe/Starting Strength program?

[RealPistolPete]

Your goal/goals will determine how and why you train. If you want to become more powerfull you have certain exercises, reps, and sets that need to be done vs someone that is lifting to tone/lose weight. I agree with BOLT, the lifting program does seem a bit random. I have a "Beginners Guide to Resistance Training" that I am currently publishing. I encourage you guys to check it out and give me feedback. Here is the URL: http://workoutwithpistolpete.blogspot.com/

I also write up (basic-intermediate) personal lifting programs based on specfic goals for FREE if anyone is interested. All of my contact info is on the site

[emidac]

well i chose the exercises based on getting muscles all covered.. together the exercises I chose cover all the muscles rather thoroughly

i really dont see what makes this random.. sure its not cookie cutter but you guys dont think its a legitimate combo for a 3 day full body workout program?

[BOLT.]

well i chose the exercises based on getting muscles all covered.. together the exercises I chose cover all the muscles rather thoroughly

i really dont see what makes this random.. sure its not cookie cutter but you guys dont think its a legitimate combo for a 3 day full body workout program?

No, I dont. Because you are very skinny for your height. The optimal way to do fullbody is not to just do the same exercises 3 times a week. Look into the Rippetoe/Starting Strength program. It's a WAAAYYYY better option for you. Read the whole thread to understand why, it's a sticky.

[gixxer2184]

No, I dont. Because you are very skinny for your height. The optimal way to do fullbody is not to just do the same exercises 3 times a week. Look into the Rippetoe/Starting Strength program. It's a WAAAYYYY better option for you. Read the whole thread to understand why, it's a sticky.

Rippetoe is great but Bolt's opinions are not. If you don't believe me, go check out HIS workout routine. Anybody with lifting experience will get a pretty good laugh from reading it.

[ThickAsABrick]

+ at 15 years of age, he should be reading and learning more than posting advice

[emidac]

No, I dont. Because you are very skinny for your height. The optimal way to do fullbody is not to just do the same exercises 3 times a week. Look into the Rippetoe/Starting Strength program. It's a WAAAYYYY better option for you. Read the whole thread to understand why, it's a sticky.

Just because my workout doesn't have the name Rippetoe at the top doesn't render it obsolete. Can anyone who isn't a Starting Strength fanatic, or at least can take an objective stance please comment on my plan?

[BOLT.]

I just went back to that thread and realized I made a ****load of errors in the program. I posted the one I'm actually doing now.

+ at 15 years of age, he should be reading and learning more than posting advice

What advice? Where? When I see someone like HB, DD, or others I actually respect I always hear their advice.

[WvrDuDe]

Lol, wtf is random with this routine ?
He's got the best compound exercises for every muscle he wants to work on.
No matter what your goal is, your warmup should warmup the muscles you are going to exercise after all, so you should be doing warmup sets with lower weight if you don't want to risk injury.
My only advice would be to split your workout in A(deadlifts+pullups) and B(dips and squats) and go like mon-a, wed-b,fri-a,mon-b etc and do abs as part of warmup on every workout.

[BOLT.]

Lol, wtf is random with this routine ?
He's got the best compound exercises for every muscle he wants to work on.

I guess the exercise selection isn't all that random, but doing the same thing 3 times a week isnt always the best way to do a fullbody routine. I prefer splitting it into an A and B workout and having certain exercises on each day. It also allows for some more variation. For example, I would do (all exercises 10-8-6)

Workout A

Squat
Dips
Pull-ups
Assitance exercise (laterals, curls, triceps, abs, calves, etc)

Workout B

Squat
Deadlift
Arnold Press
Vertical Row exercise

Abs can be added in both workouts, but I dont know that leg raises for sets of 6 will be an easy thing to do.

[all pro]

Same Routine every Mon., Wed., & Fri.

Warmup:
3 sets 20 Lateral Hops
4 sets 6 Tuck Jumps

Lifts:
3 sets 10-8-6 Squats
3 sets 10-8-6 Deadlifts
3 sets 10-8-6 Chest Dips
3 sets 10-8-6 Pullups (Palms In)
3 sets 10-8-6 Arnold Press
3 sets 10-8-6 Lying Leg Raises

Reason for somewhat unusual warmup is that a major goal is vertical jump progress.

Please give me advice or suggestions.

http://www.higher-faster-sports.com/...aljumpfaq.html
Bill Starr's original beginners 5x5 would probably work better for you than what you put together.

[WvrDuDe]

I guess the exercise selection isn't all that random, but doing the same thing 3 times a week isnt always the best way to do a fullbody routine. I prefer splitting it into an A and B workout and having certain exercises on each day. It also allows for some more variation. For example, I would do (all exercises 10-8-6)

Workout A

Squat
Dips
Pull-ups
Assitance exercise (laterals, curls, triceps, abs, calves, etc)

Workout B

Squat
Deadlift
Arnold Press
Vertical Row exercise

Abs can be added in both workouts, but I dont know that leg raises for sets of 6 will be an easy thing to do.

Well I prefer to group my muscles into pulling and pushing ones, instead of mixing them, because when triceps is always worked when u train shoulders/chest, and when I do all pushing exercises on one day I get 6 days for recovery, and having in mind the intensity and volume of my workouts, I need those 6 days, but for full body routine 3 days a week I guess mixing would be better ...
Anyway, since the guy is working on his jumps, guess he doesn't want mass, so a 5x5 program tuned for strenght would work best.

/offtopic
lol all pro, #1 signature ^_^

[BOLT.]

Well I prefer to group my muscles into pulling and pushing ones, instead of mixing them, because when triceps is always worked when u train shoulders/chest, and when I do all pushing exercises on one day I get 6 days for recovery, and having in mind the intensity and volume of my workouts, I need those 6 days, but for full body routine 3 days a week I guess mixing would be better ...
Anyway, since the guy is working on his jumps, guess he doesn't want mass, so a 5x5 program tuned for strenght would work best.

If he's looking for explosiveness and strength, he should just lower the rep ranges. Doing push/pull is fine as well. But fullbody routines can be done working both each day as well.

Also the Bill Starr 5x5 is a great idea.

Monday

Squat - 5x5 (30%, 70%, 80%, 90%, 100% of target 5RM)
Bench - 5x5 (30%, 70%, 80%, 90%, 100% of target 5RM)
Clean - 5x5 (30%, 70%, 80%, 90%, 100% of target 5RM)

Wednesday

Squat - 5x5 (30%, 50%, 60%, 70%, 80% of target 5RM)
Bench - 5x5 (30%, 50%, 60%, 70%, 80% of target 5RM)
Clean - 5x5 (30%, 50%, 60%, 70%, 80% of target 5RM)

Friday

Squat - 5x5 (30%, 60%, 70%, 80%, 90% of target 5RM)
Bench - 5x5 (30%, 60%, 70%, 80%, 90% of target 5RM)
Clean - 5x5 (30%, 60%, 70%, 80%, 90% of target 5RM)

[emidac]

just doing squat bench and clean is enough to cover all muscles well?? isnt clean kind of an advanced exercise btw? it seems like i would mess up form with the tossing of the weight and stuff

[bluedot]

If you deadlift with that volume you'll probably break in half.

[emidac]

Would just squat, bench, and clean cover all the muscles I was originally planning to between squat, deadlift, dip, pullup, and arnold press?

If so, can someone link me a video for proper clean technique?

[BOLT.]

just doing squat bench and clean is enough to cover all muscles well?? isnt clean kind of an advanced exercise btw? it seems like i would mess up form with the tossing of the weight and stuff

Yes, it covers the whole body. But if you dont know how to clean and dont have someone to teach you, dont. Do barbell rows instead.

[emidac]

If he's looking for explosiveness and strength, he should just lower the rep ranges. Doing push/pull is fine as well. But fullbody routines can be done working both each day as well.

Also the Bill Starr 5x5 is a great idea.

Monday

Squat - 5x5 (30%, 70%, 80%, 90%, 100% of target 5RM)
Bench - 5x5 (30%, 70%, 80%, 90%, 100% of target 5RM)
Clean - 5x5 (30%, 70%, 80%, 90%, 100% of target 5RM)

Wednesday

Squat - 5x5 (30%, 50%, 60%, 70%, 80% of target 5RM)
Bench - 5x5 (30%, 50%, 60%, 70%, 80% of target 5RM)
Clean - 5x5 (30%, 50%, 60%, 70%, 80% of target 5RM)

Friday

Squat - 5x5 (30%, 60%, 70%, 80%, 90% of target 5RM)
Bench - 5x5 (30%, 60%, 70%, 80%, 90% of target 5RM)
Clean - 5x5 (30%, 60%, 70%, 80%, 90% of target 5RM)

Since my 5rm will probably be changing very often due to probable fast noobie gains won't choosing the weight be very confusing and time-consuming with this setup?

[all pro]

Since my 5rm will probably be changing very often due to probable fast noobie gains won't choosing the weight be very confusing and time-consuming with this setup?

Nope, each week just add 5 pounds until you fail to get all 5 reps. When you fail, drop the weight 25 pounds and start again. Works like a charm for a long time.

[emidac]

but wont my 5rm probably increase during the week?

[all pro]

but wont my 5rm probably increase during the week?

I would hope so. Starr's 5x5 program pretty much proves that you don't have to train to the limit all the time to make excellent progress. Power lifters and Olympic lifters don't train like that and yet they get bigger and stronger. Here, this might help your understanding:
http://www.higher-faster-sports.com/...rtraining.html

[emidac]

Well then that at least shouldnt you think I would improve more than 5 lbs per week since these are compound exercises after all?

Also, when should I test my 5rm.. on an off day?

[emidac]

Forgot to include.. could someone tell me exactly which muscle each the squat, bench, and row would cover I'm having trouble visualizing every muscle being hit. My guesses are..

Squat: Hamstring, Glute, Lower Back, Hip Flexor, Quad

Bench: Chest, Tricep

Row: Upper Back, Bicep, Trap, Lat


What about ab, shoulder, and calf?

[all pro]

Forgot to include.. could someone tell me exactly which muscle each the squat, bench, and row would cover I'm having trouble visualizing every muscle being hit. My guesses are..

Squat: Hamstring, Glute, Lower Back, Hip Flexor, Quad

Bench: Chest, Tricep

Row: Upper Back, Bicep, Trap, Lat


What about ab, shoulder, and calf?

First of all in order for your 5 rep max to improve by 5 pounds your 1 rep max has to increase by about 6 pounds. If you could do that for a year that's a 300 pound increase to your 1 rep max!!!!! Not likely.
Next up:
Squats: pretty much every thing. It's been estimated that squats involve about 90% of all the muscles in the body.
Bench: chest, triceps, forearms, shoulders, ?
Row: Upper back, biceps, traps, lats, forearms
I forgot to add that you will also improve CNS efficiency and rate of force development. That means your that you should get stronger, faster and more powerful.

[canyonracerx]

I would recommend doing 8 sets of 3 on cleans rather than 5x5, it requires proper form and after 3 reps with weight on there it becomes sloppy. Just what's worked best for me.

[all pro]

I would recommend doing 8 sets of 3 on cleans rather than 5x5, it requires proper form and after 3 reps with weight on there it becomes sloppy. Just what's worked best for me.

He was talking about using rows instead of cleans that's why I didn't mention that.

[emidac]

So if I did the 5x5 with Squats, Bench, and Rows... should I include something for Abs afterwards?