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basscat 07-14-2005 02:21 PM

What is your basic work out?
How about some of you experianced weight lifters that has had some good results with your routine/workout list a few of them on here to sort of give any of us novice lifters an idea of what works.

After reading a lot of what is posted on I am not sure I am doing what I need to be doing to build muscle.

How about the basic chest work out and leg work out that you would do.

BG5150 07-14-2005 07:01 PM

I, personally, like the Max-OT program here:

verbatimreturned 07-14-2005 07:15 PM

i wouldnt recommend jumping right into the max-ot though. you said your a novice lifter what does that mean how many years or months experience do you have. also what are you looking for in your workout strength, mass?

WantingMuscle7 07-14-2005 07:48 PM

Check out the sticky on workouts find one good for you though the website brad provided is really helpful on what kinds of exercises there are for each body part.

verbatimreturned 07-14-2005 07:55 PM

yea, it does show that but also i think there was anther really good site that someone posted. (believe it was Brad) you can also refer to this study that 0311 posted which shows the exercises that stimulate your muscles the most, then you can also check out 0311's sticky on how to warm up properly. that should pretty much be all of the resources you need to set up a nice program

BG5150 07-14-2005 08:53 PM

Why not just pick up the lasted issue of Muscle & Fitness and pick the biggest guy in there and follow his workout? ;)

Darkhorse 07-15-2005 06:50 PM

For beginners I suggest a low volume routine. Novice lifters usually grow no matter what they initially do. Every other day try and make it to the gym. Alot of the workout programs listed aren't for beginners. I'd suggest doing a push day, a pull day, and a leg day to begin with. 2 sets per exercise, 2 exercises per bodypart (excluding legs) Push-chest,shoulders,triceps; pull-back,biceps; legs-quads, hams, calves. Over time you can either add another exercise or add another set. Maybe both. I was taught to start slow and finish BIG. Chest as an example could have 2 sets of bench press (6-8 reps) and low incline dumbbell press (8-10 reps) then move on to shoulders: side laterals 2 sets (10-12 reps), and so on. If you are new then you'll most likely be very sore after a challenging workout. You'll need additional time to recover. So if you hit chest/shoulders/triceps on say Monday, you'll have 6 days to recover and hit them again with heavier weight.

Everyone here could post their routines but that won't mean that if Verbatimreturned put 10 pounds on in a 2 month period with his routine that you can too. I suggest what I put down and if it isn't enough for you, either add more weight, add more sets/exercises, or elliminate a rest day. Mix and match, test out every idea until you find the right formula for you.

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