T Nation

Beginners Basic Full Body Workouts


#1

Hi guys,

I'm new here and new to following a consistent program. I've always been active and relatively strong (for someone who doesn't workout often), enjoying swimming, cycling, doing push-ups and pull-ups whenever I felt like it and the odd 'spurts' of weight training. (You know that guy, the super dedication for 2 weeks doing every single lift he's seen on the internet with mediocre form until he got really tired and lost his drive? Yeah, that was me.)

After a bit of self evaluation, I've come to realise I want to be better than that.
I want to be dedicated.
I want to be strong.
I want to be better.

So, after deciding this, it was time for me to search out my foundation.
For knowledge I came here. T-Nation. A website full of real, experienced lifters giving out real, tried and tested information.

For my program, this is where things got difficult. I knew how to create a good basic program from the information I found here, however I had just moved locations to an area where the only gym has 50+ running machines used mainly and ironically for walking and a dumbbell rack up to 10kg. Not what I needed.

So I spent what money I could spare with things being a little tight these days, and I bought a 2nd hand Olympic bar, 2nd hand plates - 4x20kg plates, 2x10kg plates and some clips. That was all I could afford but it seemed a good place to start. So I have been trying to make a good balanced program with what I have. After reading up on a few things, I realised I really needed to work on the Basic lifts considering my longest training stint was about 2 weeks.

I went really simple and picked 4 lifts to start me off.

Overhead Press
Deadlifts
Pushups with Plate on back (would have picked bench but cant afford one with a rack right now)
Bent over Rows

Rep schemes have been difficult considering my limited plates but this is what I have been able to do so far. I have been doing this for only just over 4 weeks so far but that is twice as long as I've ever been able to stick to. Really focusing on form and nailing down the basics!

Training:

Age:24
Height: 183cm
Weight: 81kg

Week 1 (Mon/Wed/Fri)
OHP - 40kg - 3 x 10
Deadlift - 80kg - 3 x 12
Pushups - 10kg - 3 x 10
Rows - 40kg - 3 x 15

Week 2 (Mon/Wed/Fri)
OHP - 40kg - 3 x 12
Deadlift - 80kg - 3 x 15
Pushups - 10kg - 3 x 12
Rows - 40kg - 3 x 16

Week 3 (Mon/Wed/Fri)
OHP - 60kg - 3 x 5
Deadlift - 100kg - 3 x 10
Pushups - 10kg - 3 x 14
Rows - 60kg - 3 x 8

Week 4 (Mon/Wed/Fri)
OHP - 60kg - 3 x 7
Deadlift - 120kg - 3 x 6
Pushups - 10kg - 3 x 15
Rows - 60kg - 3 x 10

Current Week 5 (Mon/Wed)
OHP - 60kg - 3 x 8
Deadlift - 120kg - 3 x 7
Pushups - 10kg - 3 x 16
Rows - 60kg - 3 x 12

Age:24
Height: 183cm
Weight: 84kg (Gained 3kg)


Now I know I am missing a few things for example a Squat, Pull ups, Weighted Carries, etc. but I really wanted to start off simple and basic. I seem to be improving in strength and endurance, mostly CNS improving I assume as I'm getting beginner gains.

Nutrition:

Very basic again.
(General Outline, a few things change every day for variety)
Breakfast - 3 egg omelet with onion and peppers + Banana.
Snack - Full fat Milk + Apple.
Lunch - Pasta, Lean Mince, tomato based sauce.
Post Workout - Large glass of Milk + Fruit.
Dinner - Vegetables + Meat.
Pre Bed - Glass of Milk.


I would love to know any thoughts you guys have, good or bad on this program, considering my lack of equipment, and hopefully expand it as I continue to post my progress on here. I'm still expanding my knowledge on here so please forgive me for any mistakes I have already made. I will upload some videos of my form on the next update.

Thank you.


#2

Deadlift video technique.

I think I should be bending my legs a little more? I have full body tension and feel like my back stays straight and strong.


#3

Current Week 6

Monday -

OHP - 60kg - 3 x 8
Deadlift - 120kg - 3 x 8
Pushups - 10kg - 3 x 16
Rows - 60kg - 2 x 12 and 80kg - 3 x 2

Wednesday -

OHP - 60kg - 3 x 9
Deadlift - 120kg - 3 x 9
Pushups - 10kg - 3 x 18
Rows - 60kg - 2 x 13 and 80kg - 3 x 3


Seems to be decent improvements being made in all areas! I feel great for staying consistent for this long. Small steps. I will post My OHP form next, please anyone give me advice! I ‘think’ I have good form but plenty of people here know better than me!


#4

Overhead press technique video. Set of 9 at 60kg


#5

congratulations on getting started. Now, first things first…

You seem to be pretty strong in the overhead press. The deadlift, not so much, but that may be a learning process and I’ll get to it in a minute. I would advise you to get a pair of used squat stands and start incorporating front squats. Also, find something to hang from to do pull ups - combined with barbell rows, they will give you all the pulling you need.

About the deadlift - you’re pretty much stiff-legging it which is impressive but leaves a lot on the table. Watch a few videos and you’ll see how to drop your hips much lower and actually get your leg strength into moving the weight up to the knees. My suggestion would be this one…

Now, if you do get squat stands, I’d start alternating two workouts -

front squat
weighted push ups
barbell rows

deadlift
overhead press
pull ups

this will do for at least several months, depending on how quickly you make progress / lift heavier weights with proficiency. Good luck and congratulations, again, for getting started.


#6

[quote]nighthawkz wrote:
congratulations on getting started. Now, first things first…

You seem to be pretty strong in the overhead press. The deadlift, not so much, but that may be a learning process and I’ll get to it in a minute. I would advise you to get a pair of used squat stands and start incorporating front squats. Also, find something to hang from to do pull ups - combined with barbell rows, they will give you all the pulling you need.

About the deadlift - you’re pretty much stiff-legging it which is impressive but leaves a lot on the table. Watch a few videos and you’ll see how to drop your hips much lower and actually get your leg strength into moving the weight up to the knees. My suggestion would be this one…

Now, if you do get squat stands, I’d start alternating two workouts -

front squat
weighted push ups
barbell rows

deadlift
overhead press
pull ups

this will do for at least several months, depending on how quickly you make progress / lift heavier weights with proficiency. Good luck and congratulations, again, for getting started.[/quote]

Thanks a lot for the great advice! I will look for a squat stand tonight. I need to get some more plates too, I would go heavier on deadlifts but 120kg is all the weight I have. That 2 day Program looks good! I will upgrade to it once I have the equipment, but until then Ill try and improve my form on deadlifts as it says in the video!

Thank you!