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-   -   Beginners guide workout (http://www.bodybuilding.net/training/beginners-guide-workout-14335.html)

Tas 03-09-2011 05:29 PM

Beginners guide workout
 
You are a beginner if you cant bench 100kg, squat 140kg and dead lift 180kg. I dont care what your body weight is, get bigger, its why your lifting. Body weight is not an excuse.

The piss-weak pencil neck poindexters all pointed out that it was biased against skinny guys. Crap. If your skinny, eat something.

Now, if your a beginner, here is what you need to do, for between 3-12 months.

Squat 3 x 10
Bench press 3 x 8
Bent row 3 x 8
Military press 3 x 8
DL 3 x 8
BB curl 3 x 8

Do this 3 times a week. Progressively add weight.

If you've been training for longer than 12 months and cant make ALL those lifts, you've been kidding yourselves, wasting your time on rubbish.

If somebody gave you a pile of ****, and said it was free, would you keep it, simply cause its free? Of course not, you have no use for it.

Just because something is free doesn't mean its useful.

This is a example of a ptc workout its known to work especially if your new to the bodybuilding world.
:squat2:

iron_worker 03-10-2011 06:17 AM

If you are suggesting that you do all of those exercises 3x a week and you are lifting the kind of weight you suggested above then I would have to say you don't know what you're talking about.

With that much volume and that much weight you will quickly overtrain.

I agree with the excersises and the rep range would be on the size gaining end of the spectrum.

IW

Tas 03-10-2011 01:17 PM

Quote:

Originally Posted by iron_worker (Post 89108)
If you are suggesting that you do all of those exercises 3x a week and you are lifting the kind of weight you suggested above then I would have to say you don't know what you're talking about.

With that much volume and that much weight you will quickly overtrain.

I agree with the excersises and the rep range would be on the size gaining end of the spectrum.

IW

no not at all lol
it is stressing the fact that your still a beginner if you cant make them lifts with that amount of weight.
I dont expect beginners to go out and lift hell when i started i used a broomstick to get my technequie right but people want to jump striaght in these days...
so to answer your question no and i would say a good starting point if your lifting would be maybe 20-40 kgs just to get the feel of it all.sorry for the miss understanding

Tas 03-11-2011 04:59 AM

this is true but its just an outline of compound lifts,
if your eating well and at-least doing these lifts you should see change and personally i don't think beginners like myself should start with a split routine because when you first start most dont know how to lift the common compound sets just my opinion not saying everyone will agree

Tas 03-11-2011 03:06 PM

Quote:

Originally Posted by Strongman241 (Post 89127)
True everyone is so different when it comes to building but its always good to have something to follow

Yea a starting point you can always mix it up once you start getting comfortable and learning a bit more.

Dexter09 03-29-2011 02:14 AM

nice one..thanks...

Scorcher2005 03-29-2011 08:41 PM

Since when was being a beginner or an experienced lifter about how much weight you can lift? Besides that, that is a horrible routine. Also funny you throw in DB curls at the end, yet its the only non compound movement in your poor routine. Your arms are never going to grow that way.

Kevsworld 03-30-2011 12:00 AM

Tas is actually correct here, though I may suggest going slightly lower on reps (more in the 5 rep range). A new trainee lifts lighter loads and can recover more quickly (in part due to rapid neurological adaptations). This full body routine with compound lifts makes a lot more sense than what 99% of newbies start with.

iron_worker 03-30-2011 05:42 AM

Quote:

Originally Posted by Kevsworld (Post 89347)
This full body routine with compound lifts makes a lot more sense than what 99% of newbies start with.

Very true!

IW

koofelek 10-15-2011 05:26 AM

Can the "warming up properly" scheme described by Darkhorse be applied for this full body workout routine or it's just a waste of time since its different bodyparts in every exercise. If it can't, how should the weight be distributed, let's say approximately in percentage?
Thanks a lot.


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