T Nation

This Routine for an Absolute Beginner?

main aim here is to lose weight

Monday and Thursday:

3 x 10 bench press
3x 10 incline dumbbell press
3 x max wide grip press ups
3 x 10 Dumbbell flys
3 x 8 deadlifts (2 lighter warm up sets first)
3 x 10 bent-over barbell rows
3 x 10 lat pull downs

Tuesday and Friday:

3 x 8 squat (2 lighter warm up sets first)
3 x 10 standing military press
3 x 10 Lateral raises
3 x 10 front dumbbell raises
3 x 10 Tricep pull downs
3 x 10 Barbell curls
3 x 10 upright rows
2 x 8 forearm curls
2 x 8 reverse forearm curls

Wednesday, Saturday and Sunday

30 minute run

Looks to me like you have all 7 days covered. That is absolutely too much for your CNS to cover as a beginner. Start with 4 workouts a week, 2 lifts and 2 runs. You will be so sore and over-trained going on 7 days straight, especially as a beginner. Even pro’s understand that no man is a machine.

I also think you need less isolation to start with. You have the basic movements (squats, deads, bench press) which is outstanding. But that is entirely too much work. If you are able to do all those exercises AND deadlifts in the same 1 hour period, then you are really hardcore.

Shoot for maybe 12 sets per body part, per day. Not 25 like you have. Hopefully the others will chime in here. Good luck.

Holy Cow. . .Truthfully that is too much volume I think for anyone. Ditch the isolation work. use the starting strength protocol. Works wonders and you get as big as a house.

more weight
less sets
less reps

i agree with the starting strength post.
workout A
Squat
Bench Press
Deadlift

Workout B
Squat
Press
Power Clean

pretty much 5x5
Thats rippetoe’s program. you dont have to follow just that exactly, but you get the picture, as a beginner less is more as far as volume goes. keep the weights heavy!

Will the starting strength routine work well if im trying to lose weight?

I’ve just read up on it and it seems like it’s used mainly by people who want hypertophy

My advice would be to start experimenting with compound workouts rather all the 3x10 isolation workouts.

[quote]Vik_sh2003 wrote:
Will the starting strength routine work well if im trying to lose weight?

I’ve just read up on it and it seems like it’s used mainly by people who want hypertophy[/quote]

Muscle is metabolically active. The more muscle you build, the greater your bodies energy requirements. The greater your bodies energy requirements, the greater potential for fat loss you have at your disposal. Weight is arbitrary.

Basics first barbell training builds muscle in beginners like nothing else. Mark Rippetoe’s ‘Starting Strength’ is an excellent basics first barbell routine.

It seems to me that at a beginning stage, massive volume contraindicates massive intensity to such a degree that you would be working well below the level required to force adaptation(the goal of any exercise).

You’re not going to fry your CNS doing these kinds of high volume workouts, you’re just going to either a) not make it through them, or b) make it through them at such a light pace as to accomplish nothing. Stick to the big, whole body lifts, and lift a heavy enough weight to task your bodies recuperative abilities and you will see your physique change.

A very good post. Well written and full of information.

Hey thanks for the advice everyone i really appreciate it. Mark rippetoe’s workout sounds great! im going to start it next week.

However i have just one more question. If i do this workout three times a week will i be able to do any cardio? If so how much before it will have a negatve effect on my progress?

[quote]Vik_sh2003 wrote:
A very good post. Well written and full of information.
Hey thanks for the advice everyone i really appreciate it. Mark rippetoe’s workout sounds great! im going to start it next week.

However i have just one more question. If i do this workout three times a week will i be able to do any cardio? If so how much before it will have a negatve effect on my progress? [/quote]

I’ve done SS twice, really just finishing my second time. On workout days, I really didn’t have the energy/motivation to do any strenuous cardio.

So, after several weeks of getting used to squatting that much, you could walk or do NEPA on training days and light jogging on off days. I would gradually introduce both though.