Advice please

[geagleiam]

Is this program appropriate for a beginner:
Barbell curl
3 days a week (Monday, Wednesday, Friday)
8 times per 6 repeats and 3 minute pause

 

[CaptainNapalm]

That's a pretty lame program not to mention incomplete. What is your goal?

 

[Dr.G]

you seem to have never worked out before so just get a good book on bodybuilding read it few times pick few exercises for each muscle group and do them correctly 3 times a week. concentrate on doing them in perfect form do not use heavy weights. then come back and ask questions and with time you should start adding new exercises to your routine ...you can also join a gym and let the trainers guide you on how to perform the exercises because reading is not enough, somebody has to watch over you.

 

[skel1977]

Lame sh!t mate.

 

[Iz_vivit]

Hey bro where's the list at? Your training split between hose days? Help us help u

 

[westb51]

I don't like that pic b/c it has that fellers elbows moving forwards and beginner especially need to work on their form for curls (as far as doing them the "right" way). scratch that, make it about 98% of all lifters

 

[ctr10]

If you notice in your picture he is doing a reverse curl

 

[skel1977]

Hey bro where's the list at? Your training split between hose days? Help us help u

I dont think there was a list. I think the OP just wants to do reverse curls 3 times a week. I think his goal is to look like Popeye

 

[Iz_vivit]

I dont think there was a list. I think the OP just wants to do reverse curls 3 times a week. I think his goal is to look like Popeye

Well then I guess that solves it. Although, A deployment overseas would quickly help him develop this goal lol.

 

[PushAndPull]

Negged for calling it a program

 

[the_predator]

Thanks for the laugh op! I was having a shitty day until I saw your "program".

 

[geagleiam]

My aim is gaining strength in lifting something. In phisical work this is something usual to do and would help me do my work more easily.

 

[PushAndPull]

What kind of work do you do?

 

[geagleiam]

Carrying and lifting buckets of lime.

You see that I am a beginner and have no idea of what to choose. I have only read that I must work on the major muscle groups firstly, but not sure if barbell curl includes one of these groups.

I also think of these two exercises:
Upright row:

Bent over barbell row:

 

[2B1]

 

[skel1977]

What you are looking for are compound exercises

An easy split would be something like


Monday

Barbell Bench press
Incline Dumbell Bench press
Dips
Dumbell flies
Cable crossover

Tuesday
Deep Squats
Still leg deadlifts
Dumbell lunges
Crunches
Decline situps

Thursday

Pullups
Bent over barbell or dumbell rows
Cable rows
Lat pulldowns


Friday

Overhead Press
Shrugs
Upright rows
Dumbell Curls
Scott curls

If the above is too much just roate these(stronglifts.com)

Workout A
Squat
Bench Press
Barbell or dumbell rows

Workout B
Squat
Overhead Press
Deadlift


Im sure someone else will give you a better program but that one there hits most muscle groups and is pretty easy to figure out. Stick with 8 to 12 reps. If you can do 13 reps with perfect form then you need to add weight. 3 to 5 sets of each exercise. I hope
you plan on eating healthy as well or else its all for nothing.

 

[kboy]

Lame sh!t mate.

Really! You are learning also and already talking shit to this dude. GTFO

 

[kboy]

Do some more reading bro, there is a lot of good information here, we can help you but you need to star somewhere on your own, if you don't know the basics its going to be tuff to help you,the split that skel is giving you is to much for you at this point because am sure you don't have the knowledge to do it safely,do push ups, pull ups and some seat ups and if you like the burn and enjoy hurting after a few days then keep moving forward.

 

[geagleiam]

Skel1977, thank you for the program and the advices; I have read other programs for beginners too, but this is what I will use for the first years.

 

[PushAndPull]

So you're training to get better at lifting and carrying buckets... I would think that farmers walk and deadlifts would be better than reverse curls and BB rows.

 

[geagleiam]

So you're training to get better at lifting and carrying buckets... I would think that farmers walk and deadlifts would be better than reverse curls and BB rows.

I have arthritis in my knees, so I exclude them...

 

[Bowden]

Carrying and lifting buckets of lime.

You see that I am a beginner and have no idea of what to choose. I have only read that I must work on the major muscle groups firstly, but not sure if barbell curl includes one of these groups.

I also think of these two exercises:
Upright row:

Bent over barbell row:

If you have to do upright rows consider doing them with dumb bells not with a barbell and do not go above mid chest height.
Higher than that and you increase the risk of shoulder impingement.
If you ever start to feel tightness in your shoulders while doing them stop doing them.

 

[geagleiam]

If you have to do upright rows consider doing them with dumb bells not with a barbell and do not go above mid chest height.
Higher than that and you increase the risk of shoulder impingement.
If you ever start to feel tightness in your shoulders while doing them stop doing them.

Thank you! I would like also to ask your opinion on is it important for a beginner if the reps are more, for example 2x20 or the times it is made, for ex. 15x5?

 

[skel1977]

I was taught this. Someone correct me if im wrong.

5-6 reps for power
6-12 reps for hypertrophy(strength and muscle size)
Higher reps for muscle endurance

I dont think it matters if you are a beginnger or not. Stick to the rep ranges for your goals. If you are sticking to hypertrophy routines and you are able to do 13 reps with perfect form, add weight. I have been steadily adding 2.5 to 5 pounds each week on each exercise except for biceps

 

[geagleiam]

I was taught this. Someone correct me if im wrong.

5-6 reps for power
6-12 reps for hypertrophy(strength and muscle size)
Higher reps for muscle endurance

I dont think it matters if you are a beginnger or not. Stick to the rep ranges for your goals. If you are sticking to hypertrophy routines and you are able to do 13 reps with perfect form, add weight. I have been steadily adding 2.5 to 5 pounds each week on each exercise except for biceps

Thank you very much!