Beginner's workout.
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Beginner's workout. - 11/11/2005 8:42:03 AM
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ManOwaR
Posts: 13
Joined: 11/11/2005
Status: offline
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Hi, i'm new here.
With some help, I have written down a workout routine that I hope will last me a good six weeks (until I change it.) I'd like to hear what you think.
[chest; biceps; abs]
1. incline bench press
2. flat bench press
3. incline dumbbell flyes
4. flat dumbbell flyes
5. peck machine
6. barbell curl
7. hammer curl
8. concentration curl
9. crunches
[back; triceps; abs]
1. bent-over barbell row
2. high rowe
3. low rowe
4. seated cable row
5. lat pulldown
6. hyperextensions
7. triceps press
8. triceps pushdowns
9. crunches
[legs; shoulders; abs]
1. db squat
2. leg press
3. leg extensions
4. military shoulder press
5. front cable raise
6. one-arm side lateral raise
7. upright barbell row
8. crunches
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RE: Beginner's workout. - 11/15/2005 5:52:37 PM
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ManOwaR
Posts: 13
Joined: 11/11/2005
Status: offline
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is it better to lift heavier weights and do less reps, or to lift lighter weights and do more reps?
(in reply to Italianangel)
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RE: Beginner's workout. - 11/16/2005 8:40:44 AM
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Westgrove
Posts: 100
Joined: 8/23/2005
From: Uppsala, Sweden
Status: offline
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Heavier weights + less reps = muscles, lighter weights + more reps = endurance. Not less than 6, not more than 12, basically.
(in reply to ManOwaR)
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RE: Beginner's workout. - 11/16/2005 5:52:53 PM
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ManOwaR
Posts: 13
Joined: 11/11/2005
Status: offline
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quote:
ORIGINAL: Italianangel
quote:
ORIGINAL: ManOwaR
is it better to lift heavier weights and do less reps, or to lift lighter weights and do more reps?
Agian depends on your goals, do you want size or endurance and cutting?
size and cutting. some endurance as well.
(in reply to Italianangel)
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RE: Beginner's workout. - 11/20/2005 2:26:21 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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I agree with the Italian Angel.
Suggestions:
Always warm up
For a beginner...start with the simplest and shortest workout.
1 set per body part.
Why? In the beginning your body will have to adapt to whatever you do. You want this adaptation phase to last as long as possible...just ask the lugheads who started out with the mammoth workouts how hard it is to gain a pound of muscle now. They say it is slow going...either they are at their genetic threshold (less likely) or their body is VERY good at adapting to new stimuli (very likely).
(Adaptation phase = growth while body tries to get use to the workload and make it less work)
So start with a workout consisting of only 1 set per bodypart.
Make your first workouts full body, M/W/F, short, get in and get out.
In the first workouts focus on developing form, breathing...
Do higher reps to help your tendons and ligaments develop...in the 20 range at first.
Focus on getting your mind in the muscle.
Do work on Stability balls and on 1 leg...to stimulate the nervous system to be more responsive.
...it will blow your mind how much response you will get from this little bit of unusual work
...try this for 6 weeks or so - this has been shown to cause more muscle growth then typical work
After those 6 or so weeks move on to more stable workouts - still start with 1 set each but 8-12 range...try this for 6 weeks or so:
1. incline bench press
2. lat pulldown
3. triceps press
4. barbell curl
5. db squat
6. military shoulder press
7. Standing calf
8. crunches
Slowly get more intense, more weight, more sets, etc over a long course...only as needed to keep the growth happening. You can go to a split routine when the lifting work takes more than 40 minutes...break it into 2 days of 20 minutes...then when that gets to be 40 minutes...break it into a longer split.
Dont start with mammoth workouts. Where do you go from there? Work your way up milking enery extra pound and set for all the growth it will give you!
Now, you have to pay attention to your body, diet, Body fat and lean body mass...to know what you need.
You have the passion and desire...milk it and reap the rewards!
< Message edited by danmirage -- 11/20/2005 3:53:30 PM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Italianangel)
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RE: Beginner's workout. - 11/20/2005 6:32:27 PM
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ManOwaR
Posts: 13
Joined: 11/11/2005
Status: offline
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doing one set is a bit weird to me though.
(in reply to danmirage)
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RE: Beginner's workout. - 11/20/2005 10:28:19 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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If you ARE a beginner...
No matter what, the rule should always be to do the least amount of work to get your body to grow.
This will also give your joints, ligaments and tendons time to warm up to the training....to prevent injury.
Because you can train 3 days a week, you actually hit each body part more often than on a 3 day split. The intensity will start lower but the interval is short...48 hours.
As you need to, to maintain growth, you add intensity, weight, etc...as noted above.
At the same time, if you are truley interested in growth you should:
- Determine your Maintenance calories
- Add 500 calories to that if you want growth
- Determine what the right mix of carbs, protein and fat is for your unique body
- Design a menu plan around this information, with healthy food choices to fill out your meals
- Determine your body fat % and keep track of it weekly or tri-weekly
- Follow your menu plan
- Train smart and intensley
- Make changes as needed to keep in a calorie surplus and keep the training just intense enough to maintain growth.
Nuff said?
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ManOwaR)
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RE: Beginner's workout. - 11/21/2005 5:04:13 AM
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ManOwaR
Posts: 13
Joined: 11/11/2005
Status: offline
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when can i start working on to get cuts?
and isn't it not good to work the same muscle more than once a week though?
thanks for the help.
< Message edited by ManOwaR -- 11/21/2005 5:17:25 AM >
(in reply to danmirage)
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RE: Beginner's workout. - 11/21/2005 10:46:44 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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Cuts come from losing body fat combined with well developed muscles.
You can work your muscles more than once a week. As a beginner, with the appropriate workout you should recouperate within 48 hours easily and be ready to go in and work again.
If there is any soreness, skip a day. Remember muscles are built in the hours outside the gym.
When you get into intermediate workouts, you will need more recovery time and will not get to enjoy working the whole body as often, enjoy it now my friend.
All the non beginners are jealous of the amazing muscle gains you are going to experience.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to ManOwaR)
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