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-   -   Best Routine for a Beginner? (http://www.muscleandbrawn.com/forums/showthread.php?t=3201)

BendtheBar 05-09-2010 07:54 AM

Best Routine for a Beginner?
 
What's the best routine for a beginner for size and stength?

This is, of course, after they have spent a month (or so) learning the exercises, and are ready to enter the world of hardcore progression.

big_swede 05-09-2010 08:33 AM

Something like this:

#1
Day 1: BP and Inc BP, OH or BTN presses, DB or calbe flyes, frenchpress and rope pushdowns
Day 2: Deadlifts, Squats and GM's, Pullups or pulldowns depending on strength and weight, BB curls and DB curls.
Day 3: Rest
Day 4: Rest - cardio, abwork?

and after 6-12 month, if progress looks good

Day 1: Deadlifts, pullups or machine pulldowns depending on strenth and weight, cable rows or BB rows. Standing BB curls and seated DB curls.
Day 2: Benchpress, inc benchpress, DB flies or pullovers. CGBP or frenchpress, rope pushdowns. Ab-exercise
Day 3: Rest
Day 4: Squats and GM's, 2 sets of legcurls and extensions, calveraises
Day 5: OH presses or BTN presses, upright rows, shrugs, Ab-exercise
Day 6 and 7: Rest

kman025 05-09-2010 11:02 AM

GRIMS TWEAK ON STARTING STRENGTH is IMO the best

this program started me off to crazy progress that anyone can make. if you just add weight each workout, you should be able to keep going up for a while

Quote:

Originally Posted by grim83 (Post 381658591)
I see to many beginners come on here posting these routines that are just utter crap, and they refuse to do rippetoes because "How can i get big arms without spending all day doing curls". You know it I know it, that statement is utter bull****. but someone has to make a compromise, and id rather help the hardheaded noobs to build a better body by giving them their cake, but the catch is they're only getting a small piece. so anyways enough ranting, here the new beginner program that could help quite a bit for dealing with those hard headed beginners.

- use an aba bab schedule
- when you can hit all the reps on all the sets then increase the weights by 5ibs
- if you are a true beginner who has never lifted before or has not lifted in a long long time, then do just 2 workouts during your first week, and find your working weights, make sure after the first set with the weight that you are using for the working sets that you could have done 2-3 more reps
- form is very important
- nutrition is the most important part, so make sure you are eating for your goal

A
Squat- 3x5
Bench press- 3x5
BB row- 3x5
BB curl- 2x8

B
Deadlift- 3x5
Military Press- 3x5
Chin-ups- 3x6-8
Bench Dips (or triceps dips)- 2x8


CoopDawg 05-09-2010 05:30 PM

Quote:

Originally Posted by kman025 (Post 54963)
GRIMS TWEAK ON STARTING STRENGTH is IMO the best

this program started me off to crazy progress that anyone can make. if you just add weight each workout, you should be able to keep going up for a while

i agree on this, looks interesting.btw guys sorry for not postin my friday workout i have had a hectic few days i have time now and will do it


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