A Basic Compound Routine For 'Beginners' - UK-Muscle Body Building Community

TH&S · 11-02-2008, 03:48 PM

Had a number of "Can you check my routine threads" on here recently, I think alot of people on here are in agreement on how to train, so I thought I'd fire this up as a reference for anyone who's recently started training / looking for a change in training / hit a plateau etc.

This is a general strength routine. Nothing fancy. No fancy isolation work.

N.B. This routine is not designed for absolute beginners who have never set foot in the gym before. 3 months following a full body routine to acclimatise the body to the stress you will be placing on it is advised.

P.S. If you have never Squatted and Deadlifted before you must get someone to show you correct form.

Rep Range - I don't beleive this is hugely crucial. You can make progress on any rep range, but the ones I'll suggest are:

5x5 - 5 sets of 5 reps (Starr, Park, Ripptoe)
3x8-12 - 3 Sets, 8 to 12 Reps (Classic 'Hypertrophy' Routine)
20 Reppers - Best Suited For Squats, Deadlifts, SLDL and Chins only IMHO - 20 Reppers will need to be done Rest-Pause style as progress increases.

The assumption you know how to warm up correctly is being made here...

Recovery

This can be done 3 times in a 7 day period if you can recovery from it, or every 3rd day.

Bulking And Cutting

Is this routine suitable for Bulking/Cutting? Yes, its fine for both. Training shouldn't differ when bulking or cutting. When bulking you should find that your lifts increase well each week. When cutting - well thats a different story. As you're in a calorific deficit you shouldn't expect to hit PBs or have the same level of progression as when bulking.

When cutting you may need to adjust the weights you are using in order to complete the workout. You should also ensure that you are doing the correct level of cardio and that you are dieting correctly.

The Routine

Pull Day (Back and Bis)

Deadlifts
Chins (Palms facing) or Lat Pulldowns
Rows (Palms facing if you wish)

Legs

Squats
SLDL
Calf Raises (Optional)

Push Day (Chest,Tris and Shoulders)

Bench (Flat or Incline)
Overhead Press
Dips Or Close Grip Bench Press

The above is the 'core' of a good solid workout IMHO. You should look to add in flexability work, core work, and cardio.

The above routine shouldn't take you more than 45mins - it might not look much, but if you are lifting heavy, and especially if you are doing 20 Rep Rest-Pause Deadlifts/Squats it is quite taxing.

Progression

You have a number of options on this front.

Linear Progression

Aim to put at least 1kg onto each lift each week - you may need to invest in your own small plates (2x 0.5kg) for this - most gyms will only have 1.25kg as their smallest plates.

So assuming you could lift 100kgs on your Deadlift, a example 8 weeks would look like this:

Week 1: 5x5 @ 100kgs
Week 2: 5x5 @ 101kgs
Week 3: 5x5 @ 102.5kgs
Week 4: 5x5 @ 103.5kgs
Week 5(1): 5x5 @ 105kgs
Week 6(2): 5x5 @ 106kgs
Week 7(3): 5x5 @ 107.5kgs
Week 8(4): 5x5 @ 108.5kgs

N.B. At some point your linear progression will stop. At this point you may need to back down and 'take a run up' as per cyclic progression. By this stage however you should have gained enough knowledge to understand how your body is working and adjust appropriately.

Cyclic Progression

Working in 4 week cycles build up to hitting a PB in week 4, and then drop the weight back in week 1 of the next cycle by 10% - adding "5%" or 5kgs onto the bar each week.

So assuming you could lift 100kgs on your Deadlift, a example 8 weeks would look like this:

Week 1: 5x5 @ 90kgs
Week 2: 5x5 @ 95kgs
Week 3: 5x5 @ 100kgs
Week 4: 5x5 @ 105kgs (PB)
Week 5(1): 5x5 @ 95kgs
Week 6(2): 5x5 @ 100kgs
Week 7(3): 5x5 @ 105kgs
Week 8(4): 5x5 @ 110kgs

Recovery

The above progress cycles assume you can go 8 weeks solid without a week off. Thats not going to be the case for some people. You may want to alter your training cycles to somewhere in the 4 to 8 week range before taking a week off, and then re-starting the training cycle at the appropriate point. I find a reset after a week off is good, so assuming someone has a 4week cycle, an example 10 weeks would look as follows(based on our 100kg deadlift):

Week 1: 5x5 @ 90kgs
Week 2: 5x5 @ 95kgs
Week 3: 5x5 @ 100kgs
Week 4: 5x5 @ 105kgs (PB)
Week 5: Week off
Week 6(1): 5x5 @ 95kgs
Week 7(2): 5x5 @ 100kgs
Week 8(3): 5x5 @ 105kgs
Week 9(4): 5x5 @ 110kgs (PB)
Week 10: Week off

Weighlifting is a simple formula:

Correct Training + Progression + Diet + Rest = Results

chrisj22 · 11-02-2008, 03:59 PM

Very nice post indeed. Reps.

Chris4Pez · 11-02-2008, 04:16 PM

Quote:

Originally Posted by TH&S

Had a number of "Can you check my routine threads" on here recently, I think alot of people on here are in agreement on how to train, so I thought I'd fire this up as a reference for anyone who's recently started training / looking for a change in training / hit a plateau etc.

This is a general strength routine. Nothing fancy. No fancy isolation work.

Rep Range - I don't beleive this is hugely crucial. You can make progress on any rep range, but the ones I'll suggest are:

5x5 - 5 sets of 5 reps (Starr, Park, Ripptoe)
3x8-12 - 3 Sets, 8 to 12 Reps (Classic 'Hypertrophy' Routine)
20 Reppers - Best Suited For Squats, Deadlifts, SLDL and Chins only IMHO.

The assumption you know how to warm up correctly is being made here...

Recovery

This can be done 3 times in a 7 day period if you can recovery from it, or every 3rd day.

Pull Day (Back and Bis)

Deadlifts
Chins (Palms facing) or Lat Pulldowns
Rows (Palms facing if you wish)

Legs

Squats
SLDL
Calf Raises (Optional)

Push Day (Chest,Tris and Shoulders)

Bench (Flat or Incline)
Overhead Press
Dips Or Close Grip Bench Press

The above is the 'core' of a good solid workout IMHO. You should look to add in flexability work, core work, and cardio.

Its simple really

Like the simplicity of it, one thing i have learnt is always give training a little KISS no matter what your goal (KISS = KEEP IT SIMPLE STUPID or KEEP IT SHORT AND SIMPLE) this always works best along with always reverting back to basics!!!!!

13stonetarget · 11-02-2008, 04:18 PM

Very similiar to what I do

Reps ;)

robbiedont · 11-02-2008, 04:56 PM

Sticky??

Captain Hero · 11-02-2008, 06:40 PM

fairly similar to what I used to do

nice, informative post for once Tall :p

dmcc · 11-02-2008, 08:07 PM

Quote:

Originally Posted by robbiedont

Sticky??

I'd second that. And not just for beginners, I've recently changed my whole routine to something not terribly unlike this as my old one was going nowhere, and I've seen improvements.

robbiedont · 11-02-2008, 08:24 PM

I'm tempted to give 20reps a go with the squats some time, how many sets do you do??

Bulldozer · 11-02-2008, 08:33 PM

Saves saying it over and over and over again lol

TH&S · 11-02-2008, 08:43 PM

Quote:

Originally Posted by robbiedont

I'm tempted to give 20reps a go with the squats some time, how many sets do you do??

Warmup + 1 set of 20 reps rest - pause style.

Basically you'll hit 8-12 reps and think you are dying, take a deep breath, and then rep one out and pause, a few deep breaths amd then the next one.

Rep 20 normally takes me about 5 breaths and then all the might I can muster.

chrisj22 · 11-02-2008, 08:47 PM

I don't dare to try 20 rep squats yet - didn't the legend himself Jesse M pass away after he had done these?

I know I'm not even lifting half the weight he is, but it's put me off totally.

dmcc · 11-02-2008, 08:50 PM

On the 20-rep, what does your weight compare to your 5x5?

robbiedont · 11-02-2008, 08:55 PM

Quote:

Originally Posted by dmcc

On the 20-rep, what does your weight compare to your 5x5?

Damn you, you stole my next question!

TH&S · 11-02-2008, 09:18 PM

Quote:

Originally Posted by chrisj22

I don't dare to try 20 rep squats yet - didn't the legend himself Jesse M pass away after he had done these?

I know I'm not even lifting half the weight he is, but it's put me off totally.

Lets just say it wasn't the 20reppers that got him...

TH&S · 11-02-2008, 09:24 PM

Quote:

Originally Posted by dmcc

On the 20-rep, what does your weight compare to your 5x5?

Basically pick a weight you can do for 8-10, and then take a deep breath and rep one up. The bar stays on your shoulders all the time, keep taking deep breaths and get another one out and so on until you have your 20 reps.

You may need to sit down afterwards...

I did 90kgs for almost 30 last session (miscounted) I had in the AM. But I'd done 140kgs before...

I'll be back upto about 120kgs for 20 reps soonish I should think.