10-02-2006, 08:53 PM
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#8 (permalink)
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Join Date: Feb 2006 Location: england Posts: 2 Rep Power:  | 
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Originally Posted by Jay123 Quote: |
Originally Posted by Anonymous Simple programme for you mate to get you started with. Do a whole body workout 3 times a week to begin with focusing on your major muscles and using compound movements. Free weights mainly if you feel confident enough to do the exercise safe and correctly if not start with machines and try and get someone who knows what their doing to help with the free weights. Stick with 3 sets of 10-12 to begin and make sure the last set your struggling. CHEST ( bench press or chest press machine) LEGS ( Barbell squat or leg press) BACK ( Chin ups or lat pulldown to front) SHOULDERS ( dumbell press or shoulder press machine) BICEPS ( barbell curl) TRICEPS ( dips or tricep pushdown) ABS ( Crunches). Make sure you start with a 5-10 minute light cardio warm up and finish with a 20-30 minutes cardio session of moderate intensity. And make sure your diet is in check or you will get no where!! Work on that for 6-8 weeks and then look at advancing it. | ...this is a bad idea and a schedule like this will lead you into early fatigue and horrific overtraining which will minimize your gains and discourage you early on...a good beginners schedule would be 3 -4 days per week and 1-2 body parts/workout session...sitck with core exercises like bench, incline bench, flys, close grip bench, two hand push downs, dips, military press, dumbell press, upright rows, squats, leg extensions, claf raises, lat pulls, rows, deadlifts, straight bar curls, hammer curls and 21's...lets say you go on Monday/Wednesday/Friday and do chest and tris then shoulders and legs then back and bi's...that gives you enough workout and enough rest inbetween...remember intensity and weight progression to tax your muscles is key, but growth occurs during rest, not during workouts... | Quote: |
Think a split programme is the way to go eventually but not for someone who is just starting out. A whole body routine where your only doing one exercise per muscle is a good way to start for a beginner. And if you want to lose weight 20 mins of moderate intensity cardio is going to help you on your way. He is hardly going to lose excessive amounts of muscle tissue doing that its not like he busting his ass training for a marathon! Think training 3 days a week is plenty when just starting out giving your body 4 whoke days recovery. After 6 weeks of getting your body used to free weight training then step it up to a simple split programme and maybe up it to 4 times per week.
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rich
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