I know this is asking alot... but..

[Drunken_Weasel]

Any way I could ask one of you to come up with a very basic, yet very effective begginer's muscle split? I have joined Gold's gym.. and fear I am not going to help myself much if I don't get down a good split. Something basic. I would prefer a 4, or 5 day split, excluding friday and saturday, because those are the day's that the gym is closed (well, not open after midnight anyways )

My goals right now are strength/size. I am trying to gain alot of mass in order to raise my LBM, to assist in my fat loss. I am also doing cardio very often (every time I go to the gym).

 

[WarriorPL]

Well you can start off with:
Sunday: Chest + Triceps + Abs
Monday: Legs + abs
Tuesday: off
Wednesday: Back + Bis + Forearms
Thursday: Shoulders + abs

Do you want specific exercises as well?

 

[Zander1983]

Sunday
Bench Press 3 x 5
Overhead Press 5 x 5
Close-grip Bench Press 3 x 5

Monday
Cardio + Abs

Tuesday
Squats 5 x 5
Straight-leg Deadlifts 5 x 5
Calf Raises 2 x 15-20

Wednesday
Cardio + Abs

Thursday
Deadlifts 5 x 5
Lat Pulldowns/Pullups 3 x 5
Any Row (t-bar, barbell, dumbbell etc...) 3 x 5

Friday and Saturday
Cardio + Abs or rest (can do all of that outside of the gym)

Very simple and basic. No bullshit really. I guess you can add direct arm and trap work if you must, but I'm treating you as a beginner and its arguable whether they are necessary anyway.

The workouts will be short and very intense. Do the exercises perfectly and then worry about adding the weights. Once you've got your form happening, you need to keep the weight as heavy as you can handle without sacrificing it. Try for gradual increases each workout. A couple of pounds at a time...

No need to go overboard on the cardio. 2-3 intense cardio sessions on top of 3 weights sessions is definately more than enough. A healthy balance between sorting out your diet and cardio is probably the best option at this stage.

Hope that helps.

 

[Drunken_Weasel]

Well you can start off with:
Sunday: Chest + Triceps + Abs
Monday: Legs + abs
Tuesday: off
Wednesday: Back + Bis + Forearms
Thursday: Shoulders + abs

Do you want specific exercises as well?

Nah.. thats cool, today is wednesday right? perfect timing.. im heading out right now.. and planned on working my bis and foreamrs anyways.

Where would I fit Dead's in though?

 

[Drunken_Weasel]

Sunday
Bench Press 3 x 5
Overhead Press 5 x 5
Close-grip Bench Press 3 x 5

Monday
Cardio + Abs

Tuesday
Squats 5 x 5
Straight-leg Deadlifts 5 x 5
Calf Raises 2 x 15-20

Wednesday
Cardio + Abs

Thursday
Deadlifts 5 x 5
Lat Pulldowns/Pullups 3 x 5
Any Row (t-bar, barbell, dumbbell etc...) 3 x 5

Friday and Saturday
Cardio + Abs or rest (can do all of that outside of the gym)

Very simple and basic. No bullshit really. I guess you can add direct arm and trap work if you must, but I'm treating you as a beginner and its arguable whether they are necessary anyway.

The workouts will be short and very intense. Do the exercises perfectly and then worry about adding the weights. Once you've got your form happening, you need to keep the weight as heavy as you can handle without sacrificing it. Try for gradual increases each workout. A couple of pounds at a time...

No need to go overboard on the cardio. 2-3 intense cardio sessions on top of 3 weights sessions is definately more than enough. A healthy balance between sorting out your diet and cardio is probably the best option at this stage.

Hope that helps.

Thanks alot! I could definately start that on sunday... Looks really really good. Karma when I recharge.

 

[JOKER47]

http://boards.elitefitness.com/forum/showthread.php?threadid=228995&highlight=another+option


A few different splits here as well.


Joker

 

[jeremys]

nice to see you back on the board and back in the gym

 

[WarriorPL]

Nah.. thats cool, today is wednesday right? perfect timing.. im heading out right now.. and planned on working my bis and foreamrs anyways.

Where would I fit Dead's in though?

Back day on wednesday... right after the day off. It helps a lot.

 

[MsBeverlyHills]

this is my new workout (I got it from BigBadBootyBoy--I think thats his name..LOL!) its a 3-day program but you hit everything pretty hard-

Mon:

1.) Back Squat (4x8-12)
2.)Barbell or Dumbell Bench Press (4x8-12)
3.) Straight Leg Deadlifts (3x8)
4.) Leg Curl (2x20)
5.) Leg Extension (2x20)

Wed:

1.)Overhead Press or Militray Press or D-Bell Military Press(4x8)
2.)Dips (3x8-20)
3.) Lat Pulldowns (3x8-20)
4.)Any type of standing calf raise (3x12-20)
5.)Any type of seated calf raise (3x12-20)
6.) Chest Supported Row (2x20)
Fri:

1.)Incline Press or Incline D-Bells(4x8-12)
2.) Leg Press (4x8-12)
3.) Skull Crushers (3x10)
4.)Pushdowns (2x20)
5.) Barbell Curl (3x10)
6.) Concentration Curl (2x20)

 

[Drunken_Weasel]

Thanks for all the help everyone!

 

[DrBones]

I'd also recommend doing needsizes 5x5... its a sticky at the top of the page...
The volume is relatively low and I think you will get what you are looking for...
Thanks