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Routine for Size and Strength

I apologise if this has been asked before I did a search but couldn’t find anything I was looking for and the site is new to me and therefore a bit confusing. So if anyone could link me to a beginners routine to build size and strength, that would be much appreciated. Thanks.

Lift weights and eat

No but honestly if you are a complete beginner just learn the basic barbell lifts, do that and you can get strong just by going in the gym and lifting without a program. If you want try starting strength or look into 5x5 or 5/3/1 once you build some strength. And eat if your main goal is strength and size don’t be afraid to throw down some calories and protein.

Which of these routines would you reccomend? Having a look 5x5 and Starting Strength look the most simple but I’ve found many variations on 5x5 which is best suited for beginners also how much protein should i be aiming for?

Here’s what I would do…

Stronglifts 5x5 until you can’t progress the weights anymore - then Wendler’s 5/3/1. Google them, they’re easy to find. They don’t look like what a novice might be expecting, but trust me - do them and you’ll thank me in five years.

Speaking of five years…


?Part Animal, Part Machine

I get an inordinate amount of questions on the EFS Q/A, email, and Facebook. Most of them are pretty easy to answer and just need a push in the right direction. But there are many, MANY questions from people that go into great detail about their special situation; how they?d like to do ?this? but can?t do ?that? or are so misguided due to the massive amount of information out there. I admit it can all get a bit confusing.

But without an anchor in your training, you will do nothing but float out to sea ? helpless and taking in water. Eventually you will submerge, tread water for a bit and either get eaten by sharks or just sink to the bottom. I?ve seen it for 2 decades now. But it?s time to take a stand for what YOU believe in.

Besides not having the Training Anchor, people are too focused on tomorrow and NOT on today. The best example I can give is the game of football, something of which I can speak on some authority. Every team would like to win. But in order to win the game, you have to win the play. This means doing the right thing NOW. Maybe it?s a cut block, plugging a gap or simply making sure you have contain.

If everyone does everything right EVERY PLAY, the game?s outcome is usually a win. Unfortunately, the eyes sometimes leave the grind of the ground and get too focused on the horizon. When this happens you lose sight of what is important ? the play.

After much thought, here are the Training Rules of Being Awesome. You can make your own, using this template but make sure you have a reason and you believe in them. What I do ask for you is to stick to them for 5 years and see where you stand; if you are true to your rules, you will be part animal, part machine.

  1. Your program will be based on 4 exercises: squat, bench press, deadlift and the press.

  2. You will train in the weight room 2-4 days/week.

  3. You will do some kind of ?hard? conditioning 3 days/week. This consists of pushing the Prowler, running hills, running stadium steps or pushing a car. If it looks hard and awesome, do it. If your mom can do it, put it aside until you go through menopause.

  4. You can do any kind of assistance work that you want provided that you do chin-ups/pull-ups and either barbell or dumbbell rows.

  5. If you are fat and out of shape, you must do some kind of conditioning every day. If I were fat and out of shape, I?d be pushing a Prowler every day to combat the adipose.

  6. You will not program jump and hop on the latest trend ? your program should be flexible enough to adjust/tweak to include new ideas while maintaining the core principles and integrity of the program.

  7. Diet ?If you need to lose fat: eat good food, less crap and eat ?right? 90% of the time. If you need to gain weight: eat more food. This is not a hard concept.

  8. Your body is not different than anyone else but your attitude can be.

  9. You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a lifelong project.

  10. Whenever you lose focus, consult this list to clear your head and get you back on track. And when in doubt, squat and run hills.?

Welcome aboard Lougia. If you look up the top under the heading of Articles you will find all the articles that have been published on this site over the years plus a list of Authors.

Have a look through them and you will learn a lot about training and nutrition.
Good places to start are Christian Thibaudeau , Chad Waterbury , Eric Cressey , Dave Tate, Tim Henriques, Tony Gentilcore , Mike Robertson, Shelby Starnes and Clay Hyght.

Now to answer your question about a good routine for size and strength I would recommend you try this :
Blending Size and Strength, Version 2.0 by by Dr. Clay Hyght

I’m doing it at the moment and I really like it for a few reasons. You train 4 days per week. It’s an upper lower split with one heavy upper and lower day and one lighter upper and lower day. Obviously the heavy days build strength and the lighter days build muscle. You train each body part twice per week. The entire body gets trained. Some programs neglect certain body parts and some create muscle imbalances but not this one.

Give it a go and see what you think.

I always think, wouldn’t it be more fun to try shit out on your own first? You know, like open your own presents? Drive your own car first? nah?

I’d say get to 10 solid pull ups and learn how to squat and do a push up properly. Achieving those things alone will give you a very simple, yet thorough understanding of your body.

[quote]Lougia wrote:
I apologise if this has been asked before I did a search but couldn’t find anything I was looking for and the site is new to me and therefore a bit confusing. So if anyone could link me to a beginners routine to build size and strength, that would be much appreciated. Thanks.[/quote]

I’d encourage you to read this thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/are_you_a_beginner_ii

Read as many articles as you can by this guy:

[quote]RampantBadger wrote:
Read as many articles as you can by this guy:

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