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Not to late to get fit for summer.

Discussion in Creativity started by s3th, Apr 6, 2012

  1. Jan 8, 2012
    A Simple beginner's Routine
    You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

    Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. ( VERY LIGHT, EVEN IF YOU HAVE TO START OUT JUST USING THE BARBELL as weight, THEN ON THE FIFTH WEEK YOU WILL INCREASE WEIGHT, AND SLOWLY START ADDING PLATES FOLLOWING THE RULES BELOW. )

    These are the seven exercises you will be starting with.

    Bench Presses
    Bent-Over Rows
    Overhead Barbell Presses
    Stiff-Legged Deadlifts
    Barbell Curls
    Calf Raises

    You will be running this program on a five week cycle as follows:
    The first week do all 4 sets for 8 reps.
    The second week do all 4 sets for 9 reps.
    The third week do all 4 sets for 10 reps.
    The fourth week do all 4 sets for 11 reps.
    The fifth week do all 4 sets for 12 reps.
    If you got all of the required reps on the fifth week then increase the weight by 10% and
    repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.

    Do some cardio and abs work on non weight training days.

    If you follow this you will learn, and build a good core, and it will all come naturally. If you plateau early ( a few months in and you can't add any more weight), you're doing something wrong. Eat big, eat healthy, give your body the protein it needs and stay on top of your cardio on your off days. This workout is not to get huge, or to get ripped, it's to build muscle in the core, mentally and physically. This workout will develop your early stages, help you build a very strong body through compound exercises (working multiple body parts at once ).

    Once you get to a point of training you feel you are no longer building strength, THEN, and ONLY THEN, you can start isolation workouts (single muscle workouts, ie. barbell curls, dumbell flys etc.)

    Remember this is a routine for BEGINNER's, those that havn't built good core muscle yet, and don't need isolation workouts, to answer some questions. No you don't need to incorporate any other workouts if you want to get strong just stick to this and follow it to a T. This routine was built to perfectly maximize strength, and makes sure your body gets very good rest, thats why you do medium and lite workouts to prepare you for the heavy workout with more sets next week. It only takes about 20-40 minutes and it's very simple, figure out all the math and write it down before-hand will save you a lot of trouble at the gym later.



    Last but not least, WHAT THE FUCK ARE WAITING FOR GO OUT THERE AND GET STRONG!!!!!!!!!!!!!!
    • Informative Informative x 1
    • Jan 12, 2011
      Good starters guide, however I would suggest adding a general list of different workouts to choose from for each week. The more different workouts you can do, the more well-rounded your muscular fitness will be. If you only focus on certain workouts and only do those each week, you'll develop strengths in some areas and retain weaknesses in others. I'll pull out some sheets from my class later and post ideas on how to balance workouts.

      Also, It's good that you put in heavy, medium, and light loads. Muscle confusion and applying the overload principle is important to becoming more fit and building muscle. Even if someone's goal isn't to be a stud, working out correctly will make all the difference on how quickly you see results and how effectively your body adjusts to the workouts.

      Ending notes to anyone interested: DON'T EXPECT INSTANT RESULTS. All workouts need several weeks to adequately stress your body and begin to take effect. Don't be discouraged, just stick with it and don't overwork yourself. It's your plan, tweak the details to challenge yourself while not making it too easy or too hard.
      • Like Like x 1
      • Jan 8, 2012
        That's the thing with this workout you are not supposed to choose different workouts each week, these are compound exercises that work every muscle. Not excluding biceps and calves which is why the barbell ( not dumbbell ) curls are added and the calf raises. This workout has been formed so that if you do those 7 workouts it's all your body needs. From what I have learned from professors through body building research, the muscle confusion is a myth, however its still good to confuse your body mentally? But you don't need no other exercises this routine has been perfected through study, training, and overall years of knowledge. To do what has been said you can't start thinking outside of the box, you are a beginner, you do what your told and you do it the way its meant. You follow this workout without adding your own shit, because you don't need anything else, you can't go wrong... Then ONCE you have hit a plateau and are no longer gaining, after a good amount of time 5-6 months in and you have added almost 60% of your started weight in month one. You can start doing other exercises to further build your muscles. But for a beginner, you don't need anything else just stick to the routine, eat big, and healthy, drink lots of water, and sleep good.

        FYI. Stay away from machines, if you need a spotter for ANY exercise then you started out with too much weight, this is a self-driven routine, none of the exercises should require a spotter, none of them use a machine. Machines don't allow for proper movement of muscles and causes them to stick to one direction which hurts you in the end. Especially bench presses, and squats, NO MACHINES! Learning to balance the weight is part of growing stronger if you are using machines you're only hurting yourself. Only machines I use are for the calf raises because It's easy and gets the job done.

        Once again, don't think outside of the box for this routine, its a beginner routine meant for beginners. Don't think oh well my friend does 3 body parts a day blah blah, that's because he is either well-trained, highly professional lifter, or he as ignorant. You don't start out that way you must build all your muscles together at once to gain strength, then you do isolation, split-rep workouts further into your lifting career.

      • Jan 12, 2011
        I don't mean to confuse people or debate which way is best. I just mean to add some of what I learned when working out. :smile:

        I only suggest mixing different workouts to help encourage greater range of motion and better overall muscle development. It's not wise to only do an exercise one week and never return to it - just be sure to try out other exercises that task the same muscle groups before repeating a particular one. However, practicing with one to become familiar with it is important so you can get the most out of it without injury.

        Machines are useful if you have access to them and don't know the particular movements to do an exercise. That being said, it's always recommended to research your exercises before attempting them. Doing an exercise incorrectly will both likely injure you and will be far less effective in training that particular muscle group. If you plan to attend a gym, don't be shy to do exercises that require a spotter - the gym staff is there to help you out and will give suggestions on how to maintain your form while performing an exercise.