Newbie Heaven - UK-Muscle Body Building Community

ONE SMART COOKIE · 14-12-2004, 07:05 AM

A few training routine samples for all the newbies to get their teeth into and experiment and learn about what suits them best.

Enjoy

3 sets 8 reps(beginners)
5 reps 5 rest(reg park favourite)
6 sets 6 reps
10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per
bodypart 10 reps a set,40 secs rest between sets.
10 sets 10 reps 10 exercises,whole body workout same system as above
done 3x a week very brutal.
Compound sets(alternating between 2 exercises dealing with 2 aspect of
ther same muscle group.
Supersets(alternating between 2 exercises for apposing muscle groups.
Push day pull day.
Up and down the rack
3 days on 3 days off(including supplements)
21 days on 7 off
1 1/2 reps
1 set every hour(allday training weak bodypart)
1 bodypart aday(overload priniple)
tri sets(alternating between 3 exercises.
double compounds(alternating back and forth between aspects of the
same muscle)
Every otherday routine
Monday wednesday friday routine
4day split
beat the clock routine(pick an exercise and for the next 10 mins do as
many sets as possible then next time in try to beat it,serge nubret favourite.
100 reps per bodypart

kyrocera · 14-12-2004, 11:25 AM

Good Post

Helped me understand a few phrases which i didnt know.

Killerkeane · 14-12-2004, 01:40 PM

german volume, man thats a killer. After about set 5 you are burning so bad. Especially if you cut rest time down to like 20 seconds.

**Jimmy** · 14-12-2004, 08:50 PM

oh yes cookie....up to your old tricks again eh?

Lull the newbie boys and girls into a false sense of security by helping them train....

.....then offer to help with stretching and tan lines!!!

pervert! LOL

DB · 14-12-2004, 09:18 PM

lol jimmy

good post cookie

winger · 14-12-2004, 09:19 PM

You left out 5 sets of jaws supersetted with 5 sets of mirrors and 5 minutes later 5 pints. Real good bulker.

Nice post OSC. ;)

**hackskii** · 14-12-2004, 10:49 PM

Never heard of this one before "1 set every hour(allday training weak bodypart)"

Thanks Cookie.

winger · 15-12-2004, 02:32 AM

Quote:

Originally Posted by hackskii

Never heard of this one before "1 set every hour(allday training weak bodypart)"

Thanks Cookie.

What if all my body parts are weak?:o

aqs · 15-12-2004, 05:41 AM

10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per
bodypart 10 reps a set,40 secs rest between sets.

will this not lead to overtraining?

ONE SMART COOKIE · 15-12-2004, 02:01 PM

Quote:

Originally Posted by aqs

10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per
bodypart 10 reps a set,40 secs rest between sets.

will this not lead to overtraining?

Not if everything else is in place like good quality food and rest,plus this is mostly done to shock a lagging bodypart back into action so the rest of the muscle groups either get trained as per normal or they get trained with a few less sets and intensity.

Quote:

Never heard of this one before "1 set every hour(allday training weak bodypart)"

Thanks Cookie.

No probs hackski,got an even better one than that for pronto muscle growth;)

Jimmy mate you crack me up:p do you want me to send em over to you when Ive loosened em up and finished with em:p

17-01-2005, 09:02 PM

Im a scammer and need money!

**big** · 17-01-2005, 09:16 PM

Scammer

winger · 18-01-2005, 03:33 AM

Quote:

Originally Posted by ONE SMART COOKIE

A few training routine samples for all the newbies to get their teeth into and experiment and learn about what suits them best.

Enjoy

3 sets 8 reps(beginners)
5 reps 5 rest(reg park favourite)
6 sets 6 reps
10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per
bodypart 10 reps a set,40 secs rest between sets.
10 sets 10 reps 10 exercises,whole body workout same system as above
done 3x a week very brutal.
Compound sets(alternating between 2 exercises dealing with 2 aspect of
ther same muscle group.
Supersets(alternating between 2 exercises for apposing muscle groups.
Push day pull day.
Up and down the rack
3 days on 3 days off(including supplements)
21 days on 7 off
1 1/2 reps
1 set every hour(allday training weak bodypart)
1 bodypart aday(overload priniple)
tri sets(alternating between 3 exercises.
double compounds(alternating back and forth between aspects of the
same muscle)
Every otherday routine
Monday wednesday friday routine
4day split
beat the clock routine(pick an exercise and for the next 10 mins do as
many sets as possible then next time in try to beat it,serge nubret favourite.
100 reps per bodypart

I do all these, but by saturday I am beat.

arkle · 03-11-2005, 12:11 AM

whats the definition of sets and reps (i know its probably a stupid question but im a newbie)

winger · 03-11-2005, 02:20 AM

Welcome to the board Arkle.
Lets say I walk over to the bench press. I put some weight on the bar. I lie down and push the bar up 8 times. That is one set of 8 repatition (sp).
Lets say you did a second set of 8 reps. That would be 2 sets of 8 reps or 8 repatition.

14-12-2004, 07:05 AM	#1 (permalink)
ONE SMART COOKIE Banned Join Date: Jun 2004 Posts: 2,015	Newbie Heaven A few training routine samples for all the newbies to get their teeth into and experiment and learn about what suits them best. Enjoy 3 sets 8 reps(beginners) 5 reps 5 rest(reg park favourite) 6 sets 6 reps 10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per bodypart 10 reps a set,40 secs rest between sets. 10 sets 10 reps 10 exercises,whole body workout same system as above done 3x a week very brutal. Compound sets(alternating between 2 exercises dealing with 2 aspect of ther same muscle group. Supersets(alternating between 2 exercises for apposing muscle groups. Push day pull day. Up and down the rack 3 days on 3 days off(including supplements) 21 days on 7 off 1 1/2 reps 1 set every hour(allday training weak bodypart) 1 bodypart aday(overload priniple) tri sets(alternating between 3 exercises. double compounds(alternating back and forth between aspects of the same muscle) Every otherday routine Monday wednesday friday routine 4day split beat the clock routine(pick an exercise and for the next 10 mins do as many sets as possible then next time in try to beat it,serge nubret favourite. 100 reps per bodypart

14-12-2004, 09:18 PM	#5 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 13,547	lol jimmy good post cookie __________________ www.bulksupplementsdirect.co.uk

14-12-2004, 10:49 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 29,994	Never heard of this one before "1 set every hour(allday training weak bodypart)" Thanks Cookie. __________________ Power over others is weakness disguised as strength. Scott

17-01-2005, 09:02 PM	#11 (permalink)
johnnyg Guest Posts: n/a	Im a scammer and need money! Last edited by hackskii; 17-01-2005 at 09:37 PM.

17-01-2005, 09:16 PM	#12 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 7,086	Scammer Last edited by hackskii; 17-01-2005 at 09:38 PM.

14-12-2004, 11:25 AM	#2 (permalink)
kyrocera Nothing earns you geek points like installing Linux on a dead badger. Join Date: Oct 2004 Location: Southampton Posts: 2,150	Good Post Helped me understand a few phrases which i didnt know.

14-12-2004, 01:40 PM	#3 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	german volume, man thats a killer. After about set 5 you are burning so bad. Especially if you cut rest time down to like 20 seconds.

14-12-2004, 08:50 PM	#4 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 5,994	oh yes cookie....up to your old tricks again eh? Lull the newbie boys and girls into a false sense of security by helping them train.... .....then offer to help with stretching and tan lines!!! pervert! LOL

14-12-2004, 09:19 PM	#6 (permalink)
winger JW's Left Hand Man! Join Date: Jul 2003 Location: Southern California, USA Posts: 14,840 Blog Entries: 1	You left out 5 sets of jaws supersetted with 5 sets of mirrors and 5 minutes later 5 pints. Real good bulker. Nice post OSC. ;)

15-12-2004, 05:41 AM	#9 (permalink)
aqs 'Thalassemic'...yet Gained 17.6lbs in 4 months Join Date: Oct 2004 Location: Lahore/Riyadh Posts: 94	10 sets 10 reps,(german volume)1 exercise per bodypart 10 sets per bodypart 10 reps a set,40 secs rest between sets. will this not lead to overtraining?

03-11-2005, 12:11 AM	#14 (permalink)
arkle geezer Join Date: Nov 2005 Posts: 10	whats the definition of sets and reps (i know its probably a stupid question but im a newbie)

03-11-2005, 02:20 AM	#15 (permalink)
winger JW's Left Hand Man! Join Date: Jul 2003 Location: Southern California, USA Posts: 14,840 Blog Entries: 1	Welcome to the board Arkle. Lets say I walk over to the bench press. I put some weight on the bar. I lie down and push the bar up 8 times. That is one set of 8 repatition (sp). Lets say you did a second set of 8 reps. That would be 2 sets of 8 reps or 8 repatition.