begginer to intermediate training routine

garrilla

This routine is the one I used when I first started out and has proved very successful for the many lads I've trained since.

Train following the routine below 3 times a week allowing at least 1 days rest between for example mon,wed,fri:

1 Squats
2 calf raises
3 benchpress
4 lat pulldowns, bentover rows or chins
5 shoulder press (first set infront of head second behind alternate on third)
6 bicep curls
7 tricep extensions

You should do 3 sets of each exercise for 8-12 reps. So for each exercise you need to find the weight which will allow you to complete 8 reps with maximum effort, never put the weight down until you have tried for one more rep and failed this is known as training to positive failiure, it is these last 1 or 2 reps that will force the muscle to grow hence the phrase no pain no gain. Now wait 2 mins and reduce the weight by approx 10% then do your second set again to total positive failiure. You should always lower the bar under control and not let it drop down as this will reduce the effectiveness of the exercise and increase the risk of injury.

Now immediately you complete the second set reduce the weight down by 50 percent and do your third set again 8-12 reps to total positive failiure but this time count 4 seconds as you lower the bar. Now wait 5 mins then move on to the next exercise/bodypart.

When you can do 12 reps with the weight increase the weight by 10% this should reduce your reps back down to 8.

Keep a training diary listing weight and reps this way it is easy to see your progress and this helps keep you motivated.

so an example would be:-

Bench Press

You would do your first set with say 50kg wait 2 mins whilst waiting reduce the weight down to 45kg do your second set then immediately reduce the weight down to 25kg for the third slow set.

This may not seem like alot of training, the routine should only take just over an hour but believe me this is one time when less is more. The biggest mistake newbies make is over training. Your muscle must be trained then rested then they will recover and only when all of this has taken place will they GROW if you train again too soon they will not have time to grow and you will make no progress.

This routine is for guy's who are not using steroids and please try to train naturally for the first 2-3 years, you will make good gains and in the long run this will give you a solid foundation of quality muscle. Then when you plateau you can start on the gear.

If you are using steroids then you could add maybe 1 extra slow set (repeat instruction for 3rd set) for each exercise.

Any qyuestions ?

BuCki

Hey Man

Thats quailty.... its great!

Let me tell you about me training plan:

Mondy

- ABS ( warm up )
- Chest
- Triceps
- Abs

Tuesday off

Wendesday

- Abs ( warm up )
- Up&Lower Back
- Biceps
- Abs

Thurday off

Friday

- Abs
- Neck
- Shoulders
- Abs

=================
Sat & Sun ... working!! :?
=================

That's what I usually do... which is not effective but trying to change my plan and I am sure you could help me

By the way, I am using creating and protaing which didnt have any great possitive effect or is it because im not doing it the way it should be...

Stu21Ldn

Got legs??

BuCki

lol...

sure I got legs... but never done it.. once I did squat but never again!
I think I should start doing my legs too...

So what about the training plan I got... needs to change!!


-------
BuCki

Stu21Ldn

less abs and more legs on friday

squats are one of the best exercises in your arsenal i think the saying is "you aint squat if you can't squat"

if you really don't like squatting other good leg exercises are:

calf raises
lunges
leg press
leg curl

BuCki

Hi

Yeah mate... I used to do those exercises u mentioned but thought you MUST do squat, thats Y i was wondering... cos I dont really like it!!

So legs, would be enough to do 1 time a week?!
Read it somewhere that ONE BODY PART should be trained once a week, correckt!?
Is it cos of the rest... to give chance to grow or why!?
I mean... if you do e.g Chest on Monday.. then tuest. off... wendesday something else... thurdasy off.. friday legs etc... sat & sun working.. then Monday chest again... hmmm seems too less or am I wrong!?


Thanks mate

mingeteaser

is this the training plan you were telling me about?
if so do all exercises on the same day 3 times per week?

cheers

steven -o

garrilla

thats the one steven yes, do all exercises in the same workout 3 days a week allowing 1 days rest between them. should suit you down to the ground bud

volatile

garilla, are you sure 48 hours is enough time for the muscles to recover?

I get DOMS for normally 2 - 4 days, surely this isnt good training whilst having DOMS?

I was always told to train each muscle group once per week, am I missing something ?

Plz mate, get back to me

Many thanks

zx9rjas.

training each muscle group once per week is is split training routine whereby each muscle group recieves a "higher" amount of total sets and therefore need more time to repair and recover.

However, a split routine a far too much for beginners and some intermediates as the muscles are not developed enough to withstand the volume.

A routine like garrys is perfect and you wil see far better gains using his routine at a beginner/intermediate level

J