Advice on Workout Routine
I'm one of those people that has always wanted to go to the gym, for many reasons I simply wasn't able to. Now there are no excuses to go, but before starting this, to be long journey, I want to ensure that I have a set workout routine.
I bought "The New Encyclopedia of Modern Bodybuilding." I'm going by the routine that Arnold suggests. I will be doing Level I Exercise Program.
I will be doing 6-8 reps at 3-4 sets each. I need to build muscle, plain and simple. I wanted to do the 6 day workout routine for the best results, but I've read that every other day is better for muscle growth in beginners. My plan is to run 30 minutes at the end of every workout session(day), and run an hour in between workout days. Is this sufficient, or should I increase/decrease the time I'm running?
Now, on most days I will be going to the gym alone. Therefor, if I do bench presses, it won't be to the best of my ability since I won't have a spotter. Is there another workout, or combination of workouts that will aid me in receiving the same results?
Another issue I have is with the chin ups. Arnold suggests 50 chins, or until failure. My limit is one. I don't have much body fat on me, but at the same time, I don't have much muscle. Are there any workouts I can do instead of chin ups, so I'm able to build some muscle, and once I can handle 15+ than I will focus strictly on reaching 50 chin ups?
Any other advice that anyone can add to or take out of the workout from personal experience would be greatly appreciated.
Mon- Day 1. Chest and Back
Crunches 5 set, 25 reps.
Tue- Day 2. Shoulders and Arms
Barbell Clean and Press
Dumbbell Lateral Raise
Heavy Upright Rows
Upper Arms - Biceps and Triceps
Standing Barbell Curls
Seated Dumbbell Curls
Standing Triceps Extensions with Barbell
Reverse Wrist Curls
Wed- Day 3. Legs and Lower Back
Standing Calve Raises
Straight Leg Dead-Lift
Any opinions on additions or subtractions from the above workout would be greatly appreciated.
as for chest I would add flys and for back I would do lat pull downs
Great. I will look into those and likely add them into the routine.
Any other advice would be greatly appreciated.
There are a number of ways you could start and see results. I'm sure someone will come back and disagree with me but I really wish when I started out someone would have talked me into a more basic strength program instead of messing around with complicated workouts for the first two years. I'm talking about more of a 5x5 type workout hitting the main full body lifts (which your workout has) starting low and increasing the weight each week. check out the DFT 5x5 sticky. I think I would have gained ground alot faster if I started out with a program like that. Just my two cents.
I've written a more specific workout routine and I will post it shortly.
However, I have a few further questions.
With workouts is more better? Let me use leg curls as an example. Should I do regular leg curls and standing leg curls, or simply one or the other? There are also different wrist curls. Should I do both barbell and dumbbell, or just one of the two?
Can I also do multiple lifts for the same muscle? Will it help in gaining muscle, or simply have no positive effect?
Hey, im new in this too, but i found this program by Mark Rippetoe that ive read its very good for beginers to start building strength (its calles "starting strength") and size and its very simple (acording to Rippetoe, the more begginer you are, the more straightforward your training should be).
3x5 Bench Press
5x3 Power cleans
You work only 3 days a week always with at least 1 day rest between workouts, and you should be adding weight each session.
You can replace the Power cleans with three sets of pull-ups until failure.
Theres even a starting strength wiki, but i cant post links, just google it, there are also variations of the routine and more information there.
(Cant i edit my posts?) i forgot to say, workout A is one they, two days later you do workout B, two days later A again etc.
You will overtrain on arnolds routine in about 4 weeks,just do 1 exercise per body part,3 sets of 8-10reps,and about 6-8 exercises per workout.
Do a full body routine,and train 3 times a week.Or do the routine sergio recommends,this sounds like a good routine.
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