[BendtheBar]

Posting some general information for beginning trainees who need workout critiques...

My number one rule... If you require workout feedback then you still need ALL the basics. This includes squats and possibly deadlifts. It will generally also include:

--A row
--An overhead press
--A chest press

It may also include pullups and dips.

Rule #2....If your workout contains more than one isolation exercise per bodypart it needs some pruning.

Rule #3... If your workout focuses on fancy set and rep structures keep in mind that they aren't needed. Right now you need simple progression on primarily basic, compound lifts. This progression can be accomplished in most reasonable rep ranges (5-12).

Do not add complex set and rep schemes before you understand basic progression.

Rule #4... If your workout contains more sets for biceps and abs then it does squats and deadlifts, it needs a second draft.

Rule #5...Balance your program. You want to see about the same number of pushing and pulling movements. (Chest and back)

A program with 20 sets for chest and only 8 sets for back isn't balanced.

Rule #6... Train only 2-4 times per week. Any beginner workout that involves more than 4 days of training most likely contains too much fluff and/or volume.

Rule #7...If a beginner workout recommended on this site doesn't include direct forearm, trap, side delt, rear delt, whatever work, it's because you don't need it. Heavy compound lifts will build these bodyparts.