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Old 04-03-2011, 07:14 AM   #29
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Quote:
Originally Posted by MikeM View Post
This thread might have died a bit, but it inspired me to learn about lifting in general, so I want to contribute.

As I have flung dumbells about for years, but now have learned some basic sense. How about this routine for a beginner/novice?

MWF:
A squat of some sort (back, front, jefferson, whatever)
A power move (cleans, snatches)
A horizontal press (bench, DB bench)
A vertical press (OH, BNP, etc. )
A horizontal pull (BB rows, T ROws, etc.)
A vertical pull (pullups, chinups, etc.)
A deadlift (stiff, snatch grip, rounded back, etc.)
A few finishers as needed

A squat is back, front, goblet, whatever
A power move is a clean or a snatch of some sort, or a piece of said move.
A horizontal press is a bench or incline, etc.
A vertical press is an OH lift of some sort
A horizontal pull is a row of some kind
A vertical pull is some form of chinup
A deadlift is just that.
Finishers: Dips, Pushups, Inverted rows, Stiff Deads, etc.

3x week and thank you very much. Eat gobs of protein, and when you are Mr. Universe, make the check out to Mike Martin.

You're welcome.
Me and GL have been working on this quite a bit behind the scenes.

Every read Dan John's book? He lays out a program similar to this, though I would have to look it up...
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