beginners program

[needmoremuscle]

Hey guys,

I am returning back to the gym from a three year break.(was supposed to be a week-end)

Anyway I am 5'8 150.{obviously not much bodyfat...or muscle for that matter)

Not looking to kill myself but want something that has been tried before and worked well with others.

Thanks guys

 

[SoloFlex]

Check this thread for the most popular training routines

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=238221

Seems that 5x5 has gotten a lot of good reviews and you start off at a low weight.

 

[needmoremuscle]

can i do this program 3- 4 days a week. say mon chest and back..wed bis and tris ect.... or is this a full body workout everyday... sorry im a little confused..

thanks

 

[MrMuscle]

As a PT, my general choice of program for someone starting back up after a time off, or a beginner. Is always a full body program. Three times a day. The exercises depend on the persons knowledge of training, and how well he/she knows her body. If they buy several sessions with me, it is easier because then i can help them. But if its just 45 minutes asan instructor it limits what i can do. But a program might look like this:

Squat 3x12
Hyperextensions 3x12
BBrows 3x12
Chins 2xmax
Incline benchpress 3x12
Db shoulder press 3x12
Hanging leg raise 2xmax
Crunches 2xmax

Ofcourse, if they cant do some of the technical exercises, i replace them with machines for instance. Seeing as there are some incredible machines out on the market these days.

Hope this helped a bit.

 

[needmoremuscle]

thanks guys for the help...

 

[2Shy]

I had a six month hiatus and started myself back on a full body program concentrating on compounds (not from any specific knowledge--just because I love them). After about three weeks of that I switched back to Westside training which is where my interests lie. Anyway, the full body just seemed the way to jumpstart my engines again.

When I first started lifting before my absence, the 5x5 concepts were the ones that proved to me I could lift heavier than what I had been and that I could increase the weight more frequently. A lot of people have had great success with it.

Based on my own limited experience, I'd suggest getting back into the swing of things (as Mr. Muscle suggested) before settling on what you want to accomplish and how you want to do it.