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routine

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beginnerbb

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can someone design a routine for me to be done 3 times a week with the aim to put on as much lean muscle as possible naturally, i have a problem of keep jumping routine to routine, there is so many different ideas in weight lifting on whats best to gain muscle, i dont want to waste my effort on a routine that isnt going to give me the best results, and due to there being so many different views on it im very confused. Been lifting weights probably about 9 months, 5'10 154lbs 13% bf roughly. I know nutrition is just as much a part of it as training, but if someone could post a routine they got bigger on i'd be greatful, but i can only really do 3 days a week. i was reading about a routine where instead of doing the generic 3 x 10, it suggested doing it the other way round 10 sets of 3 reps with very heavy weights, this made sense to me, as the IIB fibres responsible for greatest force and growth potential can only last approximately 15 seconds, hence why each set is short and very heavy weights stimulate these fibres, but its very unorthodox.
 
Last edited:
beginnerbb said:
i dont want to waste my effort on a routine that isnt going to give me the best results, and due to there being so many different views on it im very confused.
Click to expand...

Let me clear up the confusion:

So long as the program is balanced, the only thing that will make or break the results you get from it is the amount of effort you put in.

Simply put, whether you have a program you made up in two minutes or one that has been researched for months neither will do anything unless you put hard work into it, but so long as you do put real effort in both programs have the potential to produce great results.

Some programs are better than others, true, but for most people it doesn't really matter too much.
 
Read the link in my sig on "getting started" - you can use the workout in there right now, read and apply the information in that post, and use it while you read the stickies. Nothing wrong with doing that workout for a month or two while you learn the movements and get yourself oriented. Trust me, you'll grow plenty with that simple workout - if you eat enough!
 
At least try to put something together first, throw it up here and you'll get comments and suggestions.
 
so here is my attempt at a workout:

day 1
squat 3 x 5-8
weighted push up 3 x 5-8
db fly 3 x 5-8
military press 3 x 5-8
french press 3 x 5-8

day 2
rest

day 3
deadlift 3 x 5-8
pull up 3 sets as many as i can, when i can do 8 with good form then will add a weighted back pack
db bent over row 3 x 5-8
calf raises 3 x 5-8
hammer curls 3 x 5-8

day 4 rest

day 5, day 1 workout

day 6 and 7 rest

so its an A, B, A then B, A, B workout?

where i put 5-8 reps, what i mean is the weight is always heavy enough to not go above 8 reps but light enough to do 5 and then when i can do 8 reps i up teh weight a little, each set is treated as a seperate unit.
 
Beginner, please just start with the full-body workout I have listed in that post. Do that for a few weeks or a month while you do some reading and figure out how the rep ranges and sets work, and of course while you figure out your diet.

Deal?
 
ive been doing weights for 9 months though so i know the movements i cant do that routine 3 times a week, i dont have the recovery for that. i have grown on various programs but just never stuck with one for that long i know a lot about the theory of weight lifting rep ranges etc its just putting it into an effective workout
 
Okay. What parts do you want to bring up, or just overall growth? Also, are you gaining weight?
 
yeah just overall growth, i was gaining weight, but sort of plateaued a bit
 
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What calories are you currently running - because that's why your weight gain has plateaued. Figure out how many calories you're eating, then add 500 to your daily total.

What weight can you lift for a 5-rep below-parallel barbell squat? Off the floor dead? Bench press? Weighted chinup?
 
i dont really know i dont do bench press's i do weighted push ups but i can do my body weight plus about 30kg
 
How about the others - squat, deadlift, chins... ?
 
not really sure what my max's are with the others, i dont normally do chin ups i do pull ups and can do about 7 good form pull ups havent added any weight to them yet. Can anyone comment on the routine i posted?
 
How much do you usually lift for squat and deadlift, and for how many reps?
 
i use db's as i do it at home, so i do one legged romanian deadlifts, i can do about 20kg but im not sure if thats a balance thing more than anything. I do about 50kg db squats, but i never do squats to all out failure etc cos i dont think i have enough weight in db's, i do it more for the hormonal increase, i dont ignore legs but im more interested in bringing my upper body up and then once thats a bit more developed i may join a proper gym. i have made good gains in some exercises, weighted pushups i started about 6 months ago and i was only doing body weight +16kg and now its up to 30kg and body weight and bearing in mind ive gained almost a stone in that time. I just dont see the gains in size as much.
 
I would definitely join a gym now if i were you. You'll have all the weight and equipment you could possibly need and the atmosphere is far more conducive to working hard. I put off going to a gym for years when i started working out, and even though the gym i finally did join was terrible it was still the best decision i ever made in regards to gains.
 
i have enough weight to keep going for a bit, so for the next few months im gonna keep going at home, but then im moving house and the gym is very near, at the minute i have to drive 7 miles to the nearest. Going back to the routine, what changes could i make to it?
 
I would scrap it and follow Built's earlier advice to work on the program in her thread:

http://www.ironmagazineforums.com/new-members-begin-here/97077-read-me-first-homework-1-newbies.html

It's a great simple program that you can really work hard on because it's not un-necessarily complicated. If you don't have the equipment to do the exercises as listed, substitute in variations.

E.g.
Bench = Weighted Pushups, Floor Press with DBs
Deads = DB Romanians
Squats = DB Front Squats, Goblet Squats
 
whilst that routine does look fine i honestly dont think i can do it 3 times a week i cant recover that quick, i was looking for a routine that hit muscle groups twice a week, or like the one i posted above twice every 8 days, are there any routines like that i can try?
 
You'll recover just fine so long as you're eating enough. Its a BEGINNER program, lots of other beginners have seen great results off fullbody 3x week programs just like this with no trouble recovering.

If i thought that a different method was a better way to go i'd have posted about it already. Thats the advice, take it or leave it.
 
3x a week full-body is, in my opinion, the most healthy way to train for mass. That's not to say other programs aren't healthy; I just mean that with this method the lifter is training at a much steadier pace for the CNS, as no muscles are trained beyond a certain degree over a short period of time. That's the one major flaw I see in many programs. While there can be many benefits to following a push/pull split with the planes of motions divided into seperate days (i.e. variety in lifts, able to use a variety of rep ranges/intensities for the same muscle group, tempo, etc), using only one lift per plane of motion is a lot sensible. It allows frequent training of each muscle without the possibility of overtraining.

On another note, it also means you have awesome pumps in all muscles all week!!! And, who DOESN'T want that?
 
i'm going to give builts workout a go, much appreciated for those that have posted. I notice there is no direct arm workouts, i know that generally people will say this is by design and arm movements are not necassary, does the same apply or is it worth adding a bicep and tricep isolation movement in?
 
There's no reason not to toss in a little direct arm work if you feel like it, but you might find - as others often do - that you don't really need it.

You could train the full-body three times a week, and on a forth day do a few sets of bis and tris, maybe calves, abs, some stretches, maybe a bit of cardio if you're not otherwise doing any. But this is optional. You'll grow just fine without it IF YOU EAT. :)
 
yeah i'll eat like a monster, im interested in seeing how this works, its more like the way strong men and bodybuilders of the 60's and 70';s trained? This once a week philosophy has only come in with the advent of steroids?
 
I'm not sure how the pre-steroid era bodybuilders trained, but you're quite right about how bro-school dogma came in around the time of Arnold's encycolopedia. Let me be clear here, okay? Bro-school training works. Everything works. But some stuff works better, and you'll see better gains doing this than you will spinning your wheels on a bunch of isolation movements.
 
just did the workout for the first time and actually felt physically sick after, hopefully this wont be a regular occurence...but felt good so fingers crossed, might set up a journal or something
 
LONGER REST BREAKS.

Did you buzz through that workout too fast - you can feel pretty sick if you don't rest long enough between sets.
 
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