newb routine? [Forum Archive]

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newb routine?

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Posted by: troubador

I have reading alot online about training lately. I know most recommend one each muscle group once a week. however most of the beginners' work out routines i have come across, have each muscle group worked out 2-3 times a week. less variety of excersises of course. so the question is, are those routines made for simplicity or is it actually better for beginners to work each muscle group twice a week? I am a total newb and want to know if i should be following one of these beginner plans or if it is better to follow a more "advanced" workout like p/rr/s. I have been doing the p/rr/s minus the shock week, and havent been getting good results.

Posted by: DeadBolt

Quote:

Originally Posted by troubador

I have reading alot online about training lately. I know most recommend one each muscle group once a week. however most of the beginners' work out routines i have come across, have each muscle group worked out 2-3 times a week. less variety of excersises of course. so the question is, are those routines made for simplicity or is it actually better for beginners to work each muscle group twice a week? I am a total newb and want to know if i should be following one of these beginner plans or if it is better to follow a more "advanced" workout like p/rr/s. I have been doing the p/rr/s minus the shock week, and havent been getting good results.

How long have you been lifting for?

If you are new anything you do should give results. If your someone new to it I'd recomend doing a full body w/o 3x a week. Those are made for simplicity as well as giving you the feel for it. It provides you a chance to focus on you main compound movements and strengthen your core. Once you become more knowledgable and experinced you can veer off to other programs but for now simplicity I'd say is your best bet.

Here is one cowpimp always provides that I have kept:

Full Squats 3 x 8-12
Straight-Legged Deadlifts 2 x 8-12

Deadlifts 3 x 8-12
Bent Rows 2 x 8-12

Bench Press 3 x 8-12
Military Press 2 x 8-12

Decline Situps 3 x 8-12

Done 3x a week…..mon-wen-fri

Keep diet in check and focus on compound lifts to get use to it.

Posted by: troubador

whats the difference between straight-legged deadlifts and deadlifts? Isnt it just a slight bend in the knee? Thats alot of deadlifts.
so it wont hurt working each muscle group 3x a week.?

Posted by: silencer

http://www.bodybuilding.com/fun/exername.php to find out how to perform each specific exercise.

Troubador...If you are brand new, the 2nd day after lifting, if you give yourself a proper workout, You will barely be able to move... but progressively your body will become used to taking strain and repairing the muscle tissue, which would enable you to possibly hit each group maybe twice..I'm not sure about 3 times, it all depends how quickly you recover, and how heavy you go imo and at what intensity. Possibly do a upper body work out twice a week and 1 day specifically for legs, and if you want to throw in abs with the legs, then so be it. But just search around the internet, there are many workouts avaliable, it also depends on you overall Aim. Is it to put on Mass? Lose weight? ...

Posted by: troubador

mass. I've been lifting for a few months. but the power/ rep range routine rarely leaves me sore.

Posted by: silencer

Well personally, wich worked for me, when I just started lifting..ie the first 2 months ever was a split routine in which involved 2 upperbody workouts and 1 leg and ab Day.

Make sure you keep the rep range between 5-8, yet do some research, as I am not the most knowledgeable on this board, probably one of the least. some larger muscle groups such as the back and legs respond better to a slightly higher rep range...ie 8 - 10 . If you are not feeling the pain, its because you are not going to complete failure on each set and putting enough intensity into your workout. You really have to push yourself, its not an easy ride.

Posted by: troubador

some exercises i can not go to failure in the alotted rep range, if i increase the weight i cant keep proper form.like db rows and kickbacks, I think my shoulders are too weak to keep proper form on some exercises and use enough weight to go to failure. back days usually suck for me.

Posted by: silencer

Well, obviously keeping correct form is the first priority. so if you find it hard to to go to failure in the target rep range...Slow each rep down, Do Static Holds...etc...

Posted by: DeadBolt

Quote:

Originally Posted by silencer

Make sure you keep the rep range between 5-8, yet do some research, as I am not the most knowledgeable on this board, probably one of the least. some larger muscle groups such as the back and legs respond better to a slightly higher rep range...ie 8 - 10 . If you are not feeling the pain, its because you are not going to complete failure on each set and putting enough intensity into your workout. You really have to push yourself, its not an easy ride.

Bigger muscles responding better to higher reps? Where did ya hear that? It all depends on your goals...if your going for pure strength the lower reps will do mroe good. Anywhere from 6-10 I believe is mass building....but with mass comes strength and vise versa.

And the not "feeling" the pain? You shouldn't feel pain when working out LOL...if you mean burn don't judge a w/o by the burn. Thats a poor indicator of a good w/o. Perform a proper power week with getting to failure in the desired rep ranges and there wont be any burn but the next day you still will be sore.

I don't know what to recomend you...if you don't like the full body w/o or are to "advanced" for that you could try a push/legs/pull split. 3 days a week...chest, shoulders, tri's for push....quads, hams for legs...back, bi's, rear delts for pull. Something along those lines.

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