My advice to Someone starting off. - UK-Muscle Body Building Community

mark · 14-11-2005, 12:07 PM

I have offered some advice to a friend who is starting off training and would like your advice on whether things could be improved on my initial suggestion.
The person in question is carrying a few extra pounds of bf and is looking to improve their physique. I suggested a simple routine with the emphasis on cardio to start with as detailed below.......

2 full body workouts/week Monday and Thursday.

Full body workout:
Chest: bench press 3* 8-12
Back: Bent over rows 3* 8-12
Shoulders: dumbell press 3* 8-12
Legs: Squats 3* 8-12
Biceps: barbell curls 3* 8-12
Triceps: barbell extension 3* 8-12

Make sure you warm up, and push yourself on these exercises making sure your last set is very hard to complete......evey workout try and squeeze a few extra reps out. when you manage to do all 12 reps, increase the weight next time.
This is quite a small workout because you need to concentrate on the cardio for a few months to get your bf down.

Cardio:
Mon, Wed, Thurs, Sat.
30-40 mins on the bike or treadmill.....jogging speed so you are slightly breathless. No need to puff and pant like a lunatic, if there is a heart rate monitor then you are looking at the 130-140bpm range.

What do you lot recon.

**Tinytom** · 14-11-2005, 01:02 PM

Looks solid for a beginner. I would swap the triceps movement for a cable pressdown though as barbell extensions can inflame the elbow joint if done incorrectly and also require a lot of balance to prevent assistance from shoulders and chest. It's more of an inter-advanced level exercise.

Carnivore · 14-11-2005, 01:20 PM

why not tell him to split it into the basic 3 days, push, pull and legs and do cardio straight after training for 30-40 mins,

did u give advice on diet dude, because thats just as important as u know, essp hes trying to lose weight

mark · 14-11-2005, 01:29 PM

The 3 day split is a possibility, but I wanted to keep it a simple as possible to start with to get his muscles working and getting used to training. I feel a 3 day split would make him train too hard and maybe end up with muscle soreness and prevent him from doing his cardio which i feel is the more important bit for him at this stage.

I have encouraged him to clean up his diet, cut out all the crap and eat a healthy balanced diet of whole foods avoiding the processed stuff.

samurai69 · 14-11-2005, 06:43 PM

Quote:

Originally Posted by mark

The 3 day split is a possibility, but I wanted to keep it a simple as possible to start with to get his muscles working and getting used to training. I feel a 3 day split would make him train too hard and maybe end up with muscle soreness and prevent him from doing his cardio which i feel is the more important bit for him at this stage.

I have encouraged him to clean up his diet, cut out all the crap and eat a healthy balanced diet of whole foods avoiding the processed stuff.

No mate what you haveis good for a newbie to strengthen proprioceptive muscles tendons etc....

14-11-2005, 12:07 PM	#1 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,360	My advice to Someone starting off. I have offered some advice to a friend who is starting off training and would like your advice on whether things could be improved on my initial suggestion. The person in question is carrying a few extra pounds of bf and is looking to improve their physique. I suggested a simple routine with the emphasis on cardio to start with as detailed below....... 2 full body workouts/week Monday and Thursday. Full body workout: Chest: bench press 3* 8-12 Back: Bent over rows 3* 8-12 Shoulders: dumbell press 3* 8-12 Legs: Squats 3* 8-12 Biceps: barbell curls 3* 8-12 Triceps: barbell extension 3* 8-12 Make sure you warm up, and push yourself on these exercises making sure your last set is very hard to complete......evey workout try and squeeze a few extra reps out. when you manage to do all 12 reps, increase the weight next time. This is quite a small workout because you need to concentrate on the cardio for a few months to get your bf down. Cardio: Mon, Wed, Thurs, Sat. 30-40 mins on the bike or treadmill.....jogging speed so you are slightly breathless. No need to puff and pant like a lunatic, if there is a heart rate monitor then you are looking at the 130-140bpm range. What do you lot recon. __________________ Mark To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-11-2005, 01:02 PM	#2 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,655	Looks solid for a beginner. I would swap the triceps movement for a cable pressdown though as barbell extensions can inflame the elbow joint if done incorrectly and also require a lot of balance to prevent assistance from shoulders and chest. It's more of an inter-advanced level exercise. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

14-11-2005, 01:20 PM	#3 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	why not tell him to split it into the basic 3 days, push, pull and legs and do cardio straight after training for 30-40 mins, did u give advice on diet dude, because thats just as important as u know, essp hes trying to lose weight __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-11-2005, 01:29 PM	#4 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,360	The 3 day split is a possibility, but I wanted to keep it a simple as possible to start with to get his muscles working and getting used to training. I feel a 3 day split would make him train too hard and maybe end up with muscle soreness and prevent him from doing his cardio which i feel is the more important bit for him at this stage. I have encouraged him to clean up his diet, cut out all the crap and eat a healthy balanced diet of whole foods avoiding the processed stuff. __________________ Mark To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.