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**big** · 22-01-2005, 01:15 AM

Bumping Winger! Keep it simple with compound movements. Keep the volume low and the intensity high. Concentrate on getting your form right on these exercises, and then put the weights up.

Here's an example:

Mon:
Incline Bench 2x8
Military Press 2x8
Tricep pushdown 2x8

Wed:
Chins 2x8
BB Rows 2x8
Deadlifts 1x6
BB Curl 2x8

Fri:
Squats 2x8
Leg Press 2x15
SLDL 2x10
Calf Raise 2x15

These are the work sets. You'll typically do 2 or 3 progressive warm-ups that should be fairly easy before the work sets. Once you've spent your first few sessions getting your form right, you should easily be able to increase the weights every workout.

With brief (2 mins) rest periods, you should find yourself out of the gym within 30-45 minutes tops (including warm-ups), which is ideal.

IMO a routine like this is perfect for a beginner - not enough volume to overtrain, but not as little as someone who can get more intense (this takes some serious learning!).

Once you stop gaining on a routine like this, change it up immediately. Too many newbies stay on the same routine, get great gains for 3 months, then plateau for months/years.

22-01-2005, 01:15 AM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,453	Bumping Winger! Keep it simple with compound movements. Keep the volume low and the intensity high. Concentrate on getting your form right on these exercises, and then put the weights up. Here's an example: Mon: Incline Bench 2x8 Military Press 2x8 Tricep pushdown 2x8 Wed: Chins 2x8 BB Rows 2x8 Deadlifts 1x6 BB Curl 2x8 Fri: Squats 2x8 Leg Press 2x15 SLDL 2x10 Calf Raise 2x15 These are the work sets. You'll typically do 2 or 3 progressive warm-ups that should be fairly easy before the work sets. Once you've spent your first few sessions getting your form right, you should easily be able to increase the weights every workout. With brief (2 mins) rest periods, you should find yourself out of the gym within 30-45 minutes tops (including warm-ups), which is ideal. IMO a routine like this is perfect for a beginner - not enough volume to overtrain, but not as little as someone who can get more intense (this takes some serious learning!). Once you stop gaining on a routine like this, change it up immediately. Too many newbies stay on the same routine, get great gains for 3 months, then plateau for months/years.