Training Routine for beginners - UK-Muscle Body Building Community

cheesecake · 22-01-2005, 12:58 AM

What is the best training routine for beginners?

A mate of mine is into bodybuilding and I'm starting to get an intrest....1 problem though....I dont have a clue where to start:confused:

I'm quite a skinny build at the moment so right now I'm eating high protien food, but thats only going to help me gain wieght, isn't it?

What I really need is a routine that i can follow to help build my size and weight?

Not sure if any of this makes sence but its been posted now, so there isn't much I can do about it!

But thanks to everyone in advance that puts a post on here to help me?

winger · 22-01-2005, 01:04 AM

How many times a week can you train?
When you do train, I would stick to basic compound excercises like, bench, military, pullups, squats, deadlifts.

**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.

winger · 22-01-2005, 01:27 AM

Quote:

Originally Posted by big

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.

Damn big, you are the man. That is why I voted for you on the poster of the month.
Anyway, cheesecake this is a spot on routine for you. I like to stick between 8-12 reps just like big has said.

22-01-2005, 12:58 AM	#1 (permalink)
cheesecake Newbie Trainer Join Date: Jan 2005 Location: Nottingham, UK Posts: 1	Training Routine for beginners What is the best training routine for beginners? A mate of mine is into bodybuilding and I'm starting to get an intrest....1 problem though....I dont have a clue where to start:confused: I'm quite a skinny build at the moment so right now I'm eating high protien food, but thats only going to help me gain wieght, isn't it? What I really need is a routine that i can follow to help build my size and weight? Not sure if any of this makes sence but its been posted now, so there isn't much I can do about it! But thanks to everyone in advance that puts a post on here to help me?

22-01-2005, 01:04 AM	#2 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,215 Blog Entries: 1	How many times a week can you train? When you do train, I would stick to basic compound excercises like, bench, military, pullups, squats, deadlifts. __________________ 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.

22-01-2005, 01:15 AM	#3 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,188	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.