A Simple beginner's Routine You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out.

The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight. Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight.

Choose a starting weight and start light. These are the seven exercises you will be starting with. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps.

A Simple Beginner's Routine part V. All Pro's strenght progression can be sustained for a. An Ultimate Beginner's Guide. Beginner's Guide to Programming. How I Lost 5. 0 Pounds - All Pro Simple Beginner Routine & IIFYM - Results and Before & After Pics. I show you my results after 8 months (7 cycles) of All Pro's.

The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days.

I think what Im doing is quite simple and logical. I get 2-3 reps over I add weight, I dont get reps I dont add weight.

If I get weight but felt that I was kidding myself on that last rep I'll keep it and add weight when I think Ive managed to get in the reps in a controlled manner. There is a fine line between pushing yourself and actually getting in the reps properly. There's tons of guys in the gym that push themselves but have sloppy form and are risking injury. Wouldnt you want to make sure that you can actually get in 12 reps of say a 100lbs before going on to 105. Or would you rather kid yourself with the reps and risk injury and look like a fool for just for the sake of getting in 5lbs more?

I think what Im doing is quite simple and logical. I get 2-3 reps over I add weight, I dont get reps I dont add weight.

If I get weight but felt that I was kidding myself on that last rep I'll keep it and add weight when I think Ive managed to get in the reps in a controlled manner. There is a fine line between pushing yourself and actually getting in the reps properly. There's tons of guys in the gym that push themselves but have sloppy form and are risking injury.

Wouldnt you want to make sure that you can actually get in 12 reps of say a 100lbs before going on to 105. Or would you rather kid yourself with the reps and risk injury and look like a fool for just for the sake of getting in 5lbs more? Rep cycling or weight cycling forces you to challenge yourself. The idea is to avoid training to failure most of time but to use it as a test. If you maintain proper form then you won't get injured even if you can't get all of the reps. The result is that you start the next cycle with the same weight.

In that case the first week or 2 of the next cycle would serve as a deload. My point is that there are many people who will be using the same weight and reps a year from now because they never push themselves and the result is that they will look the same a year from now. X2 That's a really great prog, bro. I'm really into abbreviated so i'd split it into two alternating workouts, and I need longer rests, but that stuff rocks. Actually given me a kick in the pants, and a reminder to up the volume. Might even do it for my comeback!

I'm stalled at the moment, with a virus, so hardly treading water. Reminds me of the York booklet I got with my first sand filled set my wife got me. Still use nearly all York stuff('less I get stuff made), for sentimental reasons. Just looked over the exercises, reps, sets, and diet advice in those yellowed pages. Damned if that stuff isn't almost state of the art, if you're drug free, like me.

Lift well, bro. A Simple beginner's Routine You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight. Do a lite warm up with 1/4 of your work sets weight.

Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. These are the seven exercises you will be starting with. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps.

The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight.

You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days. My math is pretty strong and I pay attention to what others post in regards to their progress. For instance, to add 5 pounds to your 5 rep max your 1 rep max has to increase by 6 pounds for most people. Beyond newB stage the beginners and intermediates gain about 1 pound per week on their 1 rep max with the 5x5 programs on average.

That does not include Starting Strength because the newBs are making light speed progress on that. For a multi set program you have to reduce your rep max by about 2.5% for each additional set. For instance, 1x5 @ 90%, 2x5 at 87.5%, 3x5 @ 85%, 4x5 @ 82.5%, 5x5 @ 80%. That's typical but some people will do a little better because they recover a little better from set to set and some people won't do quite as well because they don't.

But all in all the numbers are close enough for government work. My math is pretty strong and I pay attention to what others post in regards to their progress. For instance, to add 5 pounds to your 5 rep max your 1 rep max has to increase by 6 pounds for most people. Beyond newB stage the beginners and intermediates gain about 1 pound per week on their 1 rep max with the 5x5 programs on average. Autodesk Sketchbook Copic Edition Protein. That does not include Starting Strength because the newBs are making light speed progress on that.

For a multi set program you have to reduce your rep max by about 2.5% for each additional set. For instance, 1x5 @ 90%, 2x5 at 87.5%, 3x5 @ 85%, 4x5 @ 82.5%, 5x5 @ 80%. That's typical but some people will do a little better because they recover a little better from set to set and some people won't do quite as well because they don't.

But all in all the numbers are close enough for government work. Also, I've been lifting for roughly 2 years, but I would say only with a steady/solid routine for 5-8 months. Right now I'm doing this as an example for upper body days. DB Bench (reps: 12/10/8/6/12 and superset with 1x12 Flys) DB Shoulder press (reps: 12/10/8/6/12 and superset with 1x12 DB side lats) Wide grip pull down (reps: 12/10/8/6/12 and superset with 1x12 DB rows) Tricep Pushdown (12/10/8/6/12 and superset with 1x12 Overhead DB press) Alternating DB curls (12/10/8/6/12 and superset with 1x12 hammer curls) For lower body days.

Leg Press (12/10/8/6/12 and superset with 1x12 leg extensions) Stiff legged dead lift (12/10/8/6/12 and superset with 1x12 laying leg curls) Calf Raises (12/10/8/6/12 and superset with 1x12 seated calf raises) Crunches (12/10/8/6/12 and superset with 1x12 decline crunches) With the routine you posted, would it be good to put in some wide grip pull downs? Is this an effective back excercise, maybe subbed for the DB rows? Also, I've never worked with barbells, for squats would it be ok to use the squat machine or is there a benefit to using free form? Also, I've been lifting for roughly 2 years, but I would say only with a steady/solid routine for 5-8 months. Right now I'm doing this as an example for upper body days.

DB Bench (reps: 12/10/8/6/12 and superset with 1x12 Flys) DB Shoulder press (reps: 12/10/8/6/12 and superset with 1x12 DB side lats) Wide grip pull down (reps: 12/10/8/6/12 and superset with 1x12 DB rows) Tricep Pushdown (12/10/8/6/12 and superset with 1x12 Overhead DB press) Alternating DB curls (12/10/8/6/12 and superset with 1x12 hammer curls) For lower body days. Leg Press (12/10/8/6/12 and superset with 1x12 leg extensions) Stiff legged dead lift (12/10/8/6/12 and superset with 1x12 laying leg curls) Calf Raises (12/10/8/6/12 and superset with 1x12 seated calf raises) Crunches (12/10/8/6/12 and superset with 1x12 decline crunches) With the routine you posted, would it be good to put in some wide grip pull downs? Is this an effective back excercise, maybe subbed for the DB rows? Also, I've never worked with barbells, for squats would it be ok to use the squat machine or is there a benefit to using free form?

Description You will do 3 work outs per week on non-consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your light work out, use 20% less weight. -You only need to do the warm up sets for the FIRST THREE exercises. The rest of the exercises you can just do two sets of your full sets weight. -Do a light warm up with 1/4 of your work sets weight.

-Do a medium warm up with 1/2 of your work sets weight. -Do 2 work sets with the same weight. Choose a starting weight and start light. - Bicep curls, Lat pull downs and Incline bench press are only added so that users can do them from Cycle 3 or 4 and onwards. You will be running this program on a five week cycle as follows: The first week do 8 reps of every set.

The second week do 9 reps of every set. The third week do 10 reps of every set. The fourth week do 11 reps of every set. The fifth week do 12 reps of every set.

If you got all of the required reps on the heavy day of the fifth week then increase the weight by 10% when you do your next 8rep week and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight for the exercise that you were unable to lift 2x 12 of. You shouldn't need more than 30 seconds rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.

Do some cardio and abs work on non-weight training days. Disclaimer The information contained in this page was posted by user: on behalf of herself / himself. The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care. In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info jefit.com.