A good solid beginers training routine

Garry_8472

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 ?

Anonymous

looks like a good routine, all newbies should take this advice,and then post there progress back on musclechat

Brynweb

Thanks for this Garry.

Just the info I was personally looking for. Having just started out 3 weeks ago, I have been making the mistake of pushing out around 10-12 reps to muscle failure and not considering reducing the weight to get more sets. I was stopping after 1 set.

I must say, it's hard to not overtrain in the sense of my heightened excitement and drive after finding this new sport. I feel over-motivated and want to go push weights every day, yet I know I need rest to get positive growth. My problem is that I want huge muscles and I want them now!

Assuming I religiously follow your methods, how long until I get those second glances from the other average Joes out there?!

Thanks again.

Bryn

Garry_8472

I remember the same excitement when I started I used to count the minuites to my next workout but be patient I know your heart tells you to train every spare minuite but use your head I have made my best gains training each bodypart once a week and still make gains training once every two weeks.

Remember training is only half of it nutrition is the other 50% I have made posts telling you what you need on the site before look them up, if you cant find them ask and I'll re post for you.

If you want it enough you'll endure and make gains I'll do all I can to help no prob. If you have any questions about anything just ask.

send me your stats age, height, weight, chest, bicep and I'll give you an idea of what you can achieve over how long, but if you get it all right you'll be getting those double takes soon enough (next summer) good luck and keep me posted.

Brynweb

I really appreciate your advice. I hear what you say about nutrition being an important factor in my quest. I read alot on this board yesterday, about types of food, frequency of meals etc. and plan to adjust my diet immediately since it makes such a difference.

My stats:
30 years old (next month!)
6' 5" tall
41" chest
14" bicep

I have a desk job and haven't done any gym work in my life until 3 weeks ago, so my body's kind of average for my height.

Thanks again mate.

Brynweb

Forgot my weight!

210 pounds

kyoshi

Some excellent advice here for me, as i posted a while ago about the right weights and routines etc i had already been doing it for a few weeks until i read this post.
I am 29
6ft 1

I Was
weight 19st
chest 54"
waist 42"
biceps 17"
thighs 29"

I have been on the weights solid for just over 2 months with a 3 day weights only and weekend cardio mainly 2 hrs Sunday and now for 1 month of that following a similar routine as stated here for the weights.

I have seen some very positive changes mainly on shoulders and chest with definition and removal of body fat also my arms are really getting big and with some solid definition.
I am taking 3 lots of whey protein every day and 2 flax caps and now creatine.
My stats already have changed with:-
Weight 18st 1
Chest 51"
Waist 39"
Biceps 19"
thighs 26

So i am loosing weight in terms of body fat and shrinking it etc, clothes are feeling better on and i am feeling so much better everyday.
This routine here is the one for me as i feel positive after every workout and i have now invested in a nice multigym for my garage and not just free weights.
Also just a final question?
What should i take supplements wise and how much?
just bought some creatine is that ok to take with 3 lots of Whey per day and 2 1000MG of flax?

Many Thanks

Neil.

Brynweb

Nice one, Neil

I'm in no position to answer your questions (I know Garry can). Just thought I congrat you on your progress. You must feel highly motivated to continue after getting such positive results.

Well done mate.

GettinSwole

Creatine is fine to take w/ protein and flax seed. Protein is always a must b/c it's the building blocks for muscle. You may also want to take some natural testosterone enhancers such as ZMA or tribulus.

kyoshi

Aye lads thanks for all this info its a big help. I am feeling really good about myself at present and really enjoy my workouts now.
Also getting back into my local Rugby team as well shortly.