Bodybuilding Forum - DiscussBodybuilding.com

Newbie training plan?

Users viewing this topic: none

Logged in as: Guest

Printable Version

All Forums >> [Welcome to DB :DiscussBodybuilding] >> Beginners Start Here >> Newbie training plan?

Page: [1]

Message

<< Older Topic Newer Topic >>

Newbie training plan? - 10/28/2006 6:46:44 PM

xTiJay

Posts: 2
Joined: 9/24/2006
Status: offline

Hey,
I'm new to lifting and stuff and I had very little of previous wt expirience. My primary goal is to gain muscle mass. I'm looking for something complete and helpful. Don't really care how much I train as long as it doesn't interfere with my Mon-Wd weight training class in which we don't do much besides one new lift every week.

So, I heard about MaxOt but I was told that it's not for new people. So I was wondering what you people started with and what you proceeded with?

Post #: 1

RE: Newbie training plan? - 10/28/2006 7:25:30 PM

PureNatural

Posts: 1349
Joined: 4/2/2006
From: Toronto Canada
Status: offline

quote:

ORIGINAL: xTiJay

Hey,
I'm new to lifting and stuff and I had very little of previous wt expirience. My primary goal is to gain muscle mass. I'm looking for something complete and helpful. Don't really care how much I train as long as it doesn't interfere with my Mon-Wd weight training class in which we don't do much besides one new lift every week.

So, I heard about MaxOt but I was told that it's not for new people. So I was wondering what you people started with and what you proceeded with?

xTiJay:

Hey what's up welcome to DB. Towards a routine, you need to get your solid foundation started off. To pack on mass you need depend on compound exercises to strengthen your tendons, ligaments, bones, and your muscles. Avoid machines and isolations. To get yourself going you need major movements that as well help with balance and co-ordination as well to recruit as much muscle as possible.

And you must strengthen you're lower back which is required to have strong posterior chain.As for reps/sets I would recommend doing something like 3x8 for now. Purpose of 3x8 is to add additional muscle and to get you prepared for a lower rep/set. I would suggests a 3 day split for the mosts part, you're fairly new and to get size it's required to train at maximum intensity and when you train at maximum intensity it is important to fully recover and be fresh before each workout.

All 3x8, pick a weight for each exercise and use that same weight for all 3 sets. Everytime you complete 3x8 , add 5 pounds the next week. Your mentality should be trying to add weight every week. Towards your routine outline. As I've mentioned about recovery give your body rests and most importanly your CNS of non-lifting at least 24 hours before hitting your next session. Base upon your schedule are you able to make it tues,thurs,sat? If not how are classes on mon-wed, do you guys workout after your teacher demostrates new exerices? It'd be great if you can make it on days like mon-wed-fri or tues-thurs-sat or tues-fri-sun ect ect. Well towards a routine have a look at this.

Day1
Deadlifts
Bentoverbarbell rows
Close grip underhand chins
Standing barbell curls

Day2
Barbell Bench
Incline Bench
Standing military press
Close grip Bench press

Day3
Squats
SlDl's
Calve raises
Weighted leg raises

For more information have look if you have time
http://www.discussbodybuilding.com/Natural_Massbuilding_Those_that_need_serious_gains/m_120872/tm.htm
http://www.discussbodybuilding.com/Bulking_Up_for_Beginning_Teens/m_61614/tm.htm

http://www.discussbodybuilding.com/BULKING_%21%21%21__-_A_beginner%27s_guide/m_5557/tm.htm

http://www.discussbodybuilding.com/Overtraining_-_90%25_Make_This_Mistake_90%25_Of_The_Time/m_58912/tm.htm

http://www.discussbodybuilding.com/Why_you_are_not_getting_bigger/m_160406/tm.htm

Goodluck with your training

< Message edited by PureNatural -- 10/28/2006 7:27:47 PM >

(in reply to xTiJay)

Post #: 2