T Nation

What is Your Favorite Beginner's Program?


#1

I don’t think it’s relevant, but here are my stats:
Height: 6"
Age: 19
Bench: 195
Dead: 255
OHP: 115
Squat: 225
Weight 190 lbs

I’ve been told 5/3/1 for beginners is really good from lots of people. Thoughts and/or suggestions?


#2

How “beginner” are you? You know your numbers so obviously you’ve done some training. And it is relevant.

Also, do you have a specific goal? BB, PL, OL, etc? Would influence the type of training you do.

Generally speaking, Starting Strength (more for the TRUE novice so Texas Method may be a better choice) , 5/3/1, or really anything that follows a linear progression model will work just fine. Put more weight on the bar each workout until you can’t lol.


#3

Thanks, I’m just looking to get strong with a good physique. Which doesn’t help at all I assume. I’m guessing that would mean I’m shooting more for the bodybuilding path.


#4

I’m currently running this one and it’s good for that purpose:

but you may want run one of the other ones to spend more time with the basic lifts.


#5

5/3/1 BBB and Texas Method are my favorites


#6

Isn’t BBB looked as more for intermediates rather than beginners?


#7

I don’t think you’ll find many folks that have actually lifted weights for a long time that are as concerned with that distinction as the internet would have you believe.

If you think you’ll like it/ stick to it, do it.


#8

Please forget this intermediate/beginner thing. It does you no favours.

5/3/1 programs are for people that understand the philosophy behind 5/3/1. Buy the books, read the chapters before the rep schemes and templates.


#9

Jim has said many times BBB isn’t for beginners. Said it on this very site in fact. Beginners can’t do sets of 10 on the main lifts without their form falling apart. That is what makes them beginners.

If you CAN do 5x10 while keeping form, it is a solid choice.


#10

Yeah they say that, but I did BBB as a beginner easily

I guess it also comes down to what you consider a “beginner” or “intermediate”
WHen I did BBB, I had been working out for a while, was a certified personal trainer at a commercial gym, but could only bench 185, squat/deadlift 275, and barely OHP 115 without banana pressing it. I started the BBB sets at 50%, and it wasn’t hard to do 5x10 of 95, 135, 55 respectively for each lift. I still wouldn’t consider myself intermediate


#11

I have no idea what the heck an intermediate is, but I’d say calling someone who can’t keep form through 10 reps a beginner is a solid metric.

If they can do that, they’re not a beginner. They don’t need a title beyond that in my opinion: they can simply be not a beginner.


#12

theres a 5/3/1 BEGINNERS program too


#13

Sample Workout Routine:

  • Dumbbell Bench Press. 2 sets, 10-12 Reps.
  • Butterfly. 2 sets, 10-12 Reps.
  • Standing Military Press. 2 sets, 10-12 Reps.
  • Triceps Push down. 2 sets, 10-12 Reps.
  • Lying Triceps Press. 2 sets, 10-12 Reps.
  • Side Lateral Raise. 2 sets, 10-12 Reps.
  • Preacher Curl. 2 sets, 10-12 Reps.
  • Seated Dumbbell Curl. 2 sets, 10-12 Reps.

#14

What is this?


#15

Have you had any success with approach?


#16

yes, i do


#17

Well shit, you’ve convinced me.


#18

In my opinion 531 for begginers is the way to go. But also BBS or any of the full body templates are good options. As said above BBB is a good option if you’re mindful of form. My brother starting out did BBB but I always watched and shut it down when it started getting overly sloppy.


#19

I didn’t realize how old this thread was, my bad