Hello I was wondering wat routine you would recomend for a beginner?
well anonymous, im glad you asked. firstly i want to say that i believe trying to train someone over the internet is quite difficult, perhaps ineffective. It’s ineffective from my perspective because i cant see the form when you’re performing the exercises. and ill never know for sure that you are following the regimen. however, ill assume just for this post that you know how to correctly perform all the exercises, and that you’ll follow it accordingly.
that was me talking like a smart ass. i really didnt intend to do that but it just happened. im gonna leave it. anywayz, without further ado…
there’s a bunch of beginner programs that some of you have been using. have you been seeing results from it? if you do, stick with it. but if you’ve got an open mind and you’re willing to try something out of the blue, give this a try.
i call this one
6 x 6
DB bench press
4 x 8
3 x 15
i find that going to hard on mondays burn you out for the rest of the week. so rather than being gung ho and wiping out on the first day, we got ourselves here a very simple yet effective day. what can make this day even shorter, or a lot harder, would be to do all three in a circuit. but the numbers are different? perform the exercise keeping the number of reps, but when the sets run out, just exclude them from the circuit. your last two grueling sets should be deadlifts. no rest in between if performing circuit.
seated rows super set with pull downs
4 x 8
6 x 6
push ups super set with jump squats
15 push ups to 10 jump squats
and yet another simple day. i want to note that the seated rows to pulldowns should be extra heavy. do one more plate than you think you can handle. i find that pushing the pulls to the limit really triggers a positive response. the leg press is the main exercise for today so have a field day with that. do 40 - 50 total reps if you’re feeling good. and god bless you on the last set of exercises.
jog for 20 - 30 mins
i think you should find a nice steep hill and jog up
2 x 15
bench press super set with upright rows
3 x 12
bent over rows (barbell)
6 x 6
face pulls warm up the SITS very well. so make sure you do these and do them nice and steady.
you can sub db’s for the bench on this day. once you finish stand up and immediately go for the upright rows
or find a spin bike… steady pace for 45 seconds, all out for 10 - 20 seconds. make sure you crank that notch when you blast it.
jog 20 - 30 mins
hopefully you live next to a mountain. go to the mountain and jog up.
5 x 5
over head squats
6 x 3
single arm preacher curls with barbell or straight bar
4 x 8
tricep extensions with rope
5 x 12
easy day. do the overheads extra slow.
you dont need to work arms but you probably like to. you can whip out your mens health poster today and do their arm routine. cmon, i know you’ve been DYING to try it.
this program is not intended solely for hypertrophy.
rather i believe this one to two week program that will properly introduce various intensities and movements to prep your body for the ‘real’ workout down the road.
If you decide to try it out, please keep me posted, I want to know what you guys think.
for beginner nutrition advice, check out http://www.T-Nation.com/tmagnum/readTopic.do?id=487126