Can writte do you and how you work with beginners what programs or methods to use.
Is 3x5 low on volium maybe better doing 3x5+, start lighter with 10 RM 75% to get used on weights and less fatiguing then with 6 RM, instead of deloading 10% when stalling do 5x3?
Is 4 times a week too much volium better to go with 3 times
Workout A
Squats 3x5
Bench press 3x5
Bent over row 3x5
Weighted abs 3x5-8
Workout B
Deficit Deadlift 1x5+
Overhead press alternating (behind neck and millitay press) 3x5
Wighted Chin ups 3x3-5
Weighted Dips 3x3-5
1 kg upper lifts 2 kg lower lifts
I don’t really understand what you are saying… I’ll still try to give you an answer:
I don’t think that heavy strength work (5 reps/set or even less) is the way to go for beginners. I don’t like the idea of going heavy before someone has developped solid technique on all the basic lifts and built a muscular foundation.
And unless a “beginner” is interested only in strength and not muscle mass, sets of 5 or less is likely not the best option.
That’s a typical strength set-up. But that set-up is likely better for 3 days a week as you are training much of the same muscles on every day. So 4 days a week would require doing some of these lifts without having properly recovered.
I don’t hate the exercises selection. But a lot of these lifts might not be adequate for beginners. I don’t think true beginners can do weighted pull-ups, weighted dips (heck, most beginners can’t do proper body weight chin-ups and dips).
I don’t like the deficit deadlift in general, much less for beginners. Deficit deadlift should only be done by those with 1) GREAT deadlift technique 2) a lot of hip mobility 3) A very strong core and the capacity to maintain tension in the bottom position.
I’m not a huge fan of the behind the neck press for beginners.
I also find that most beginners (heck, a lot of intermediate) lifters cannot do a proper bent over barbell row and I find it a less than ideal upper back movement because of the high demands on the lower back.
A beginner should not think about powerlifting right away. You need some experience under the bar and a solid technique on the 3 competition lifts before deciding to train for powerlifting.