T Nation

Equilibrium: Intro


#1

After lurking for a few months, I've decided to introduce myself.
I'm impressed with the quality of info on this site, from both the members and admin. I'm looking for a training program to start, that is about as basic as you can get. This program would consist of 90% multi-joint movements, with rep ranges from 6-10. Being 6'3, 225lbs,and somewhere around 15% bodyfat, I've come to the realization that the basics are what I need right now, that being 1.Lift heavy 2.Eat Alot 3.Rest and repeat...
Anyways if anyone has any input on what type of program I should try, I'd appreciate it.


#2

some important reading if you haven't done so already reading...
http://www.t-nation.com/readTopic.do?id=483907
http://www.t-nation.com/readTopic.do?id=459759
http://www.t-nation.com/readTopic.do?id=459411
http://www.t-nation.com/readTopic.do?id=460331
http://www.t-nation.com/readTopic.do?id=460327

read all vroom's beginner shit...

if you can't find anything you like and don't want to make up a simple beginner routine for yourself you might try something like this...

a version of 8x3...this is where if you can complete 8 reps on the final set you raise the weight you use the next week to a weight you cannot complete for 8 reps on the final set...does that make sense?

I'm not sure how much you can squat, bench, or deadlift so I'll base everything on 225 lbs...

mon: Squats
1) warmup by walking for 15 minutes on a tread mill
2) 4 sets of 20 situps, 4 set of 10 reps 45% back raise, 4 sets of 10 reps with the squat bar...all done in a circuit
3) 135x8, 185x8, 225x8, 225x8, 225x?
4) 3 sets of 10 leg extentions and 3 sets of 10 leg curls done in a circuit

tue: walk for 30 minutes and 4 sets of high rep body weight calf raises

wed: Bench
1) warmup by walking for 15 minutes on a tread mill
2) 4 sets of 20 situps, 4 set of 10 reps 45% back raise, 4 sets of 10 reps with the bar on the bench press...all done in a circuit
3) 135x8, 185x8, 225x8, 225x8, 225x?
4) 3 sets of 10 dips and 3 sets of 10 tricep extensions in a circuit

thu: walk for 30 minutes and 4 sets of 15 standing calf raise machine

fri: Deadlift/Back
1) warmup by walking for 15 minutes on a tread mill
2) 4 sets of 20 situps, 4 set of 10 reps 45% back raise, 4 sets of 10 reps with the bar conventional deadlift...all done in a circuit
3) 135x8, 185x8, 225x8, 225x8, 225x?
4) 3 sets of 10 pullups (lat pulldowns if you're not strong enough for the pullups) and 3 sets of 10 seated rows

sat: walk for 30 minutes and 4 sets of seated calf raises

do this for six weeks and then change things up either with another routine or make significant modifications to this one...

hope this helps...

good luck!


#3

After reading through alot of the posts on T-Nation concerning training, I've realized 3 things that I need to do.

1.Stop doing generic programs, designed by someone else and make one thats geared toward my goals.

2.Stop making things so damn complicated, especially nutrition, just do things that need to be done.

3.Training is for life, so forget about 4/8/12 week programs.

This might be basic stuff, but after hearing the same basic things, over and over again, some of it sinks in...