Thread: Beginner - Any advice?

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Tuesday - Abs & Legs

Crunches 3 x 30
Sit ups 3 x 30
Squats 4 x 8
And then repeated....????? repeated???
You need hamstring work....do SLDL 3 sets of 10
also you need to do calfs

Thursday - Back & Shoulders...Back and biceps would be better

Shoulder press 3 x 8
Seated dumbbell raise 4 x 8
Bent over row 6 x 8
Skull Busters 4 x 8
You need more lat work...do some lat pulls also

Saturday - Chest and Bicep

Bench Press 4 x 8
x2 Seated dumbbell curls 4 x 8
x2 Standing dumbbell curls 3 x 8
Standing curls 4 x 8

Typical beginner mistake....only 4 sets of chest ( a huge muscle) and 11 sets of biceps isolation work ( a tiny muscle)
4-5 sets of biceps only!!...and do them on back day after you train lats

Sunday - Tricep & other

Tricep press 3 x 8
Tricep dips 4 x 20
Press up 4 x 25
Seated dumbbell raise 4 x 8
Skull crushers 4 x 8
Weighted dips 4 x 10

Again way too much isolation work for triceps..5-6 sets is all you need and train them on chest day after your presses.

Push: chest, delts, triceps
off
Legs: Quads, hamstrings, calfs
off
Pull: lats, biceps, traps
off
off

Thanks alot m8.
Can you recommend an exersize for calfs?

standing calf raises with db's or on the smith or on the machine

seated calf raises with dumbles or on the free weight machine

Originally Posted by ForemanRules

Tuesday - Abs & Legs

Crunches 3 x 30
Sit ups 3 x 30
Squats 4 x 8
And then repeated....????? repeated???
You need hamstring work....do SLDL 3 sets of 10
also you need to do calfs

Thursday - Back & Shoulders...Back and biceps would be better

Shoulder press 3 x 8
Seated dumbbell raise 4 x 8
Bent over row 6 x 8
Skull Busters 4 x 8
You need more lat work...do some lat pulls also (This should be up with back work)

Saturday - Chest and Bicep

Bench Press 4 x 8
x2 Seated dumbbell curls 4 x 8
x2 Standing dumbbell curls 3 x 8
Standing curls 4 x 8

Typical beginner mistake....only 4 sets of chest ( a huge muscle) and 11 sets of biceps isolation work ( a tiny muscle)
4-5 sets of biceps only!!...and do them on back day after you train lats

Sunday - Tricep & other

Tricep press 3 x 8
Tricep dips 4 x 20
Press up 4 x 25
Seated dumbbell raise 4 x 8
Skull crushers 4 x 8
Weighted dips 4 x 10

Again way too much isolation work for triceps..5-6 sets is all you need and train them on chest day after your presses.

Now it's close

upper(all of the upperbodymuscles)
lower(legs, abs)
off
upper(all of the upperbodymuscles)
lower(legs, abs)
off
off
your routine is bad, use this type of split read all of the stickies especially in the diet section, come up with a full routine and then post it.

Originally Posted by mike456

upper(all of the upperbodymuscles)
lower(legs, abs)
off
upper(all of the upperbodymuscles)
lower(legs, abs)
off
off
your routine is bad, use this type of split read all of the stickies especially in the diet section, come up with a full routine and then post it.

Why use that split?

p-funk once said-"newbies can benfit from training with lots of frequency and they need to learn movements."
what split would you reccomend karl?

Originally Posted by mike456

p-funk once said-"newbies can benfit from training with lots of frequency and they need to learn movements."
what split would you reccomend karl?

I'm not karl, but I'd probably stick with a full body routine three or two times a week in the beginning. This way the beginner could get used to the movements and NOT classify lifts as working muscles, but rather start to understand them as movements.

yea a fullbody would work better but I like upper/lower better

Originally Posted by mike456

yea a fullbody would work better but I like upper/lower better

So you would use the less effective method. I see...

I think i'm going do as you said and try back & bicep instead of Back & shoulders. I'm going to increase the chest exercises (maybe 4) can you recommend any other than bench press i can do with only free weights?
I get LOTS of leg exercise from boxing and rugby but it is mainly endurance.

Thansk for all your advice so far everyone.

Originally Posted by tommy edwards

I think i'm going do as you said and try back & bicep instead of Back & shoulders. I'm going to increase the chest exercises (maybe 4) can you recommend any other than bench press i can do with only free weights?
I get LOTS of leg exercise from boxing and rugby but it is mainly endurance.

Thansk for all your advice so far everyone.

Four chest exercises is completely unnecessary. I would choose one compound and one isolation (if you really feel the need for isolation) or just two compounds. You should train smaller muscles less than larger ones in general (it'll probably take more to get your legs to grow than your chest, for example).

Originally Posted by Squaggleboggin

Four chest exercises is completely unnecessary. I would choose one compound and one isolation (if you really feel the need for isolation) or just two compounds. You should train smaller muscles less than larger ones in general (it'll probably take more to get your legs to grow than your chest, for example).

ok thanks ill try and put that into my new routine. Earlier i was told i needed to do more exersizes on the chest because it was a big muscle!!!! lol i don't know whos right can anyone give me soem advice on exactly how many and which chest exercises to do because i am recieving alot of advice that varies ALOT.

Originally Posted by tommy edwards

ok thanks ill try and put that into my new routine. Earlier i was told i needed to do more exersizes on the chest because it was a big muscle!!!! lol i don't know whos right can anyone give me soem advice on exactly how many and which chest exercises to do because i am recieving alot of advice that varies ALOT.

The stickies in the training forum contain a lot of invaluable information. Check there for some excellent, basic guidelines and sample routines.

Training 101
Designing training routines by Cowpimp

Read.

Oh, and goto the diet & nutrition section too. They have a lot of good information on diet, which you will need to get bigger.

Does anyone have a sample routine for Tuesday , Thursday , Sat , Sun that focuses primarily on upper body muscle size and strength?

I have decided to switch my program so that i have back & biceps this means on saturdays i must do chest & shoulders. Is this right?

Originally Posted by tommy edwards

Does anyone have a sample routine for Tuesday , Thursday , Sat , Sun that focuses primarily on upper body muscle size and strength?

Push: Chest, Delts and triceps

Pull: Back, traps and biceps

Legs: Legs

Originally Posted by ForemanRules

Push: Chest, Delts and triceps

Pull: Back, traps and biceps

Legs: Legs

i'm going to sound pretty dumb now lol but remember im a newbie.
What do you mean by push & pull. Is it the obvious answer of pushing and pulling lol.

Originally Posted by tommy edwards

i'm going to sound pretty dumb now lol but remember im a newbie.
What do you mean by push & pull. Is it the obvious answer of pushing and pulling lol.

I listed the muscles for each....push is bench, incline, military, close grip bench, lying tri ext.....the concentric action is on the way up...or push. concentric action is when the muscle contracts ie. shortens.

Originally Posted by ForemanRules

I listed the muscles for each....push is bench, incline, military, close grip bench, lying tri ext.....the concentric action is on the way up...or push. concentric action is when the muscle contracts ie. shortens.

oh i see, thanks

I think Ill try that routine from now on, my old one was working fairly well ( 4 KG gained so far, bearing in mind im on a growth spurt) and i seem bigger a few weeks down the line but i cant seem to make the workout last long enough nefore my energy runs out. Anyway, ill let you know if i prefer that routine.
Cheers

push is were u push against the gravity ...pull is where u pull against the gravity....... or push ..the weight away from your body .... pull grab the weight towards your body ..
muscles that is worked when u push = chest + front deltoid + triceps

muscles worked when u pull = back + biceps + rear deltoid + trapezius

www.exrx.net see the exercise directory

My bench is not adjustable and only has the lying down setting. This means i can't do presses like military and incline, does anyone have any push exercises for the chest other than a simple bench press that i can add into my new routine?