Advice for beginner hoping to gain size & strength

[AI03]

Hi,

I am hoping to embark on a weight training programme. At the moment, i feel really weak and do suffer from the odd joint/muscular complaints on an infrequent basis.

I have this book Muscle Dynamics, from a while ago.

They've got this 12 week routine in there to work yourself from beginner to advanced level.

Has anybody heard or read of the book?

Alternatively, I would appreciate help from the experienced and well-knowledgable bros here. If you could maybe devise a programme for me to start from and work from there.

I find it hard to motivate myself to weight train. This is probably due to the lack of preparation or no general routine to follow.

I have access to gym. The gym has a good range of free weights as well as advanced machines that work on that different muscle groups as well as individual ones.

My goals are to increase strength, muscle size and definition.

Any advice, criticism & comments appreciated.

Thanks

 

[FRC21]

If your a beginner the best advice I can give follows:

EAT BIG (protein, carbs, and fat)
Work on core lifts (Bench, squat, deadlift)
Make sure and don't overtrain

A monday/weds/fri split would be a good starting point.

 

[AI03]

I am thinking of Mon/wed/Fri Split.

I am thinking of only doing one set of each exercise to the point of momentary muscular failure.

Is this going to be sufficient for me make the gains i want?


Is it better to do more reps or more sets with lower reps?

 

[CobraUTAH]

Make it your LIFE! Don't think about the end just think about the next workout. It's a way of life not a 3 month plan. Read all that you can and try it all must of the people hear really know what's up so read here a lot too. If you want to grow eat a ton of good clean calories and lift heavy and in a small rep range. Do the big three religiously every week Squats, Deads, Bench. If you really want to make a physical change in your appearance and performance it is something that will take a great deal of time and effort. Don't assume it's a 3-12 month experience. Unless you do just want to go back to the thing you were before stick it out make it a part of your life, it truly is the best addiction out there.

 

[d3track]

i would look into doing 2-3 sets of each movement
maybe 3 movements per muscle group
8-12 reps per set

the best thing you can do is to work on getting form down

and if there is one thing i could go back and do differently, i would take nutrition more seriosly from day 1

if you really want a program layed out for you step by step, theh board members are a good place to get that, but your consistency is going to be the big factor

keep coming back to the boards, nice motivation and support

 

[AI03]

Thanks people for your advice, it's greatly appreciated.

CobraUTAH, Re heavy weight lifting, I might start with light weights as i personally feel my muscles are very weak at the moment due to lack of physical activity and exertion.

So you say 3 sets with 10-12 reps. Does that apply to Squats as well? I used to 1 set of squats before and that used to finish me off.

Therefore, i should aim for 10-12 reps for each set?
Also, if im doing the second/third set should my reps decrease or shall i be aiming to push out the same rep range?

I know i will have to work hard on my nutrition. However, I'm also going to be aiming to reduce my bodyfat. Therefore, shall i just keep eating Carbs and protein but throw in more cardio?

Thanks a lot people

 

[Sub-Zero]

Make it your LIFE! Don't think about the end just think about the next workout. It's a way of life not a 3 month plan. .

good advice.

yeah eat and lift like these guys say, but when your depressed with your last workout because your being a little bitch and didnt psych yourself up to lift as much as you should, dont go back and do it the next day...you have to wait till it comes up on your split again, otherwise you overtrain

 

[Hansson]

Do this. It may sound simple but it is the optimal for any healthy beginner. Train three times a week.

Military press 3x8
Squats 3x12
Deadlift 3x8
Bench press 2x8
Chins 3x(as many as you can do)
Abs

Eat a lot, drink a lot of milk and always sleep at least seven hours every night. Always strive to add weight but do all exercises with impeccable form. As you grow stronger you'll get bigger. Don't expect too much for the first months though as the first strength gains is your CNS adapting and learning the new movements.

Try to keep the deadlift weight ahead of the squat weight for safety for your lower back.

When passing bodyweight in the squats you can start alternating deadlifts and heavy squats. On the deadlift day, do two light sets of squats.

I know you'll get a ton of ideas and opinions from every direction, but if you do this I can guarantee you good results. At http://www.exrx.net/Lists/Directory.html you'll find all exercises listed.

Edit: And... you don't need to change or add anything in this program. It's perfectly good as it is!

Good luck!

 

[d3track]

Do this. It may sound simple but it is the optimal for any healthy beginner. Train three times a week.

Military press 3x8
Squats 3x12
Deadlift 3x8
Bench press 2x8
Chins 3x(as many as you can do)
Abs

Eat a lot, drink a lot of milk and always sleep at least seven hours every night. Always strive to add weight but do all exercises with impeccable form. As you grow stronger you'll get bigger. Don't expect too much for the first months though as the first strength gains is your CNS adapting and learning the new movements.

Try to keep the deadlift weight ahead of the squat weight for safety for your lower back.

When passing bodyweight in the squats you can start alternating deadlifts and heavy squats. On the deadlift day, do two light sets of squats.

I know you'll get a ton of ideas and opinions from every direction, but if you do this I can guarantee you good results. At http://www.exrx.net/Lists/Directory.html you'll find all exercises listed.

Edit: And... you don't need to change or add anything in this program. It's perfectly good as it is!

Good luck!

were did you get this from?
i'm not looking at this all that positively
3 times a week............
i'm not thinking that doing squats/deads same day, 3 times a week is a good starting point

sounds like a quick way to crash n burn

but if there is info behind that, i would very much like to be enlightened

 

[Hansson]

There is a lot of 'info' behind that routine and a lot of trainees have followed the programme with great success.

As is clear from my post and the subject of the thread it's a beginner routine designed to build a foundation for either bodybuilding or strength training. When the trainee grows stronger and more experienced modifications are made. The first modification that is normally done is already in my first post - start alternate deadlifts and squats when your squat poundages exceed your bodyweight or are around 180. That means one heavy deadlift workout and two heavy squat workouts week one and the other way around week two. The exact time to do this depends on the trainee - his lifestyle, age, etc. I think most guys on this board is quite young and thus have better recovery than an older trainee.

The most important thing for a beginner trainee is to 1) learn the basic movements and 2) to get a strong core.

This program is not suitable, as it is and with the frequency I suggested, for a experienced trainee who squats 250 lbs+.