New to working out. My "Plan" Eh?

[indigo1]

I started lifting a week ago, and I think its time to get a good plan going for myself. Ive been getting in the habbit of eating 4-8 times a day. grilled chicken sandwhiches, protein shakes, cereal, v8 fusion, spaghetti and chop meat, baked potatos..

So heres a plan I followed off the net and put instructions on how to do each. I'm literally retarded when it comes to good posture so the instructions should help.

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Ill run maybe 15 minutes and stretch before each workout.

1 Question:

", 3 sets of 10,6, 4 reps to failure" just so i have this right.. im going to do 10 reps.. then 6.. then 4.. all until i totally cant do any anymore? Do i ever tack on weight? Or should I tack on weight and go back down sometimes so the lower weight seems easier?

 

[PWR]

If you literally just started lifting a week ago I would start working on core and basics until you get a decent base to you before you do anything very advanced.
I would do one body part per week until you feel comfortable doing more volume, etc etc.
It will seem like you dont do enough but trust me your muscles will need plenty of recovery time since your just getting into it.
I would not go as low as 4 reps until you get a decent bit of strength to you. Atleast until the skakes are gone.
Hear is a basic routine that I would do if I was just starting.

Monday... chest and tri's
Flat Bench 2 warm up sets and then 3 work sets. the work sets should be 10 reps, 10 reps and 6 reps last set.
Incline bench 1 warm up and 3 work sets with same volume basically.
Tri's I would do some like skull crushers or push downs and some seated no weight dips. use your own weight and put legs up on a milk crate or another bench.

Tuesday -Back and bi's
Deadlifts
ride a stationary bike for 5 minutes, stretch back, hams and quads good.
Then do 2 warm up like sets of 15 reps each, then 3 work sets with a 8 reps or so.
Pulldows or light rows (alternate each week)....1 warm up and 3 work sets of 10 reps each.
Bi's I would do 3 sets of straight bar curls for 10 reps each.
Then do 3-4 sets of standing dumbell curls, 10 reps each. (use lighter weight and good form)

Wednesday.... OFF

Thursday.... Shoulders
Seated or standing dumbell or barbell presses.
stretch rotator cuffs and shoulders for 3-5 min. then do 2 warm ups sets of 12-15 reps very light then do 3 work sets of 8-10 reps each.
Side raises 1 warm up set and 3 works sets 10-12 reps.
rear delt fly machine or bent over rear raises. 3 sets 10 reps each.

Friday... Legs
ride stationary bike for 5 minutes, 5 minutes of good stretching or maybe a couple sets of no weight lunges.
Then do 6 sets of squats. 2 warm up sets and 4 work sets. The work sets will start at 10 reps and then 8, 8 then 6.

Saturday.... OFF

Sunday..... OFF or start over with chest, but I like resting and eating all weekend.

Make sure and eat alot of food and atleast try and get the proper protein at the right times. try and get around 50 grams down right before bedtime and around 50 grams immediately when you wake up. then just eat food all day long.

This should give you a good start until you get the shakes gone or just continually increasing volume and start changing routines up once you get comfortable handeling weight and feel confident to do more. You know what I mean about the shakes, everyone one has them when first starting out. When trying to do heavy stuff your arms shake or legs shake alittle doing squates. That will take a good month or two for those to go away, but once they do you will be able to tell and will feel good.

Dont get too complicated and this simple routine will help get a good foundation. I still to this day do a very similar routine just more weight and a few more exercises.
remember you are just getting started and dont worry about how much weight you use but just worry about is your form correct and slow and controlled.

 

[lockdownd7]

Body part splits are inferior to beginners. You're better off training the whole body 3-4 times a week. The most important thing for a beginner is frequency. You're learning new movements, and that simply requires high frequency exposure. If you do bench, deadlift, and squat each just one day a week, it's going to take you a long time to gain proficiency in those movements. Some more along the lines of this:

Build Muscle & Lose Fat Through Strength Training | StrongLifts.com

is going to be a lot better starting point.

 

[bondxj]

wouldn't chest and tri workout in the same day be a little redundant since most chest exercises utilize the tris

 

[wills_got_rythm]

I agree with both of these guys with the whole point being, start slow. You have to get your body used to making these movements with strict form. Once you learn how to squat, deadlift, etc. and your body learns how to handle the weight you can start adding more weight and thus the transformation begins....good luck bro!!

 

[PWR]

Body part splits are inferior to beginners. You're better off training the whole body 3-4 times a week. The most important thing for a beginner is frequency. You're learning new movements, and that simply requires high frequency exposure. If you do bench, deadlift, and squat each just one day a week, it's going to take you a long time to gain proficiency in those movements. Some more along the lines of this:

Build Muscle & Lose Fat Through Strength Training | StrongLifts.com

is going to be a lot better starting point.

I do not agree with this. You have your opinion and I have mine. I do not feel like its smart for someone to start tackling the whole body 3-4 times a week unless that person is very overweight and is just trying to loss fat. If he squats, deadlifts and benches several times a week he will burnout and over train quickly.

But really without his stats it is hard to tell anybody what to do. But the good ole tried and true routine I posted will work. I know people that have worked out the whole body a few times a week and have been doing that for a long time and they still look exactly the same way the did when they started.

 

[joe d]

both of the ideas here can be used. they are both effective. if someone is really out of shape meaning no strenous activity at all in their life than the 4-5 days of mild training the same body parts per wk is a good starting point maybe for 2-4 wks just to get the body used to the activity. (its no different than having a physical job like roofing. vs. a desk job). then moving on to the other each muscle group 1-2 times per wk depending on the routine and intensity. a 2 time per wk with less intensity is probably a better 2nd step only because most beginners dont really understand what the intensity really is. if you do the each body part 4-5 days per wk you should do light weight and about 12 reps and 2-3 sets per body part. the weight should be just enough th start you getting tired on the last rep of the last set. a trainer should be able to set you up after a stregnth test. also you should start with all machines. again this is if you are really out of shape no hard work, sports, or nothing. if your pretty fit then go to the other suggester routine from pwr

 

[Mass Insanity]

I agree with pwr and joe d on there advice. I've known guys that have done the whole body 2 or 3 times a week thing and they look all the same. If you just started a few weeks ago to add to this advice I would get someone to teach me the form needed to work your muscle properly. ( A trainer for a short period of time until you get the hang will work, or a buddy that trains consistantly will work. As of right now pretty much any movement will add growth but its important to know how to do things proper instead on worring about how much wieght you can push. If you and when you start using the free wieghts you will need help with your squats and deadlifts..those could cause injury if done the wrong way. Stick to the machines like joe said.

 

[lockdownd7]

I do not agree with this. You have your opinion and I have mine. I do not feel like its smart for someone to start tackling the whole body 3-4 times a week unless that person is very overweight and is just trying to loss fat. If he squats, deadlifts and benches several times a week he will burnout and over train quickly.

But really without his stats it is hard to tell anybody what to do. But the good ole tried and true routine I posted will work. I know people that have worked out the whole body a few times a week and have been doing that for a long time and they still look exactly the same way the did when they started.

No, I wouldn't say that at all. Beginners lack general work capacity. Beginners lack technique. Beginners lack the ability to work intensely enough to require much recovery. Does squatting 135 do the same damage to the body as squatting 405? Of course not. You're not going to overtrain in a period of a few weeks, especially when you're not capable of stressing the body very hard.

And I hope I don't have to explain why machines are not any safer for a beginner.

 

[needtogetaas]

If you literally just started lifting a week ago I would start working on core and basics until you get a decent base to you before you do anything very advanced.
I would do one body part per week until you feel comfortable doing more volume, etc etc.
It will seem like you dont do enough but trust me your muscles will need plenty of recovery time since your just getting into it.
I would not go as low as 4 reps until you get a decent bit of strength to you. Atleast until the skakes are gone.
Hear is a basic routine that I would do if I was just starting.

Monday... chest and tri's
Flat Bench 2 warm up sets and then 3 work sets. the work sets should be 10 reps, 10 reps and 6 reps last set.
Incline bench 1 warm up and 3 work sets with same volume basically.
Tri's I would do some like skull crushers or push downs and some seated no weight dips. use your own weight and put legs up on a milk crate or another bench.

Tuesday -Back and bi's
Deadlifts
ride a stationary bike for 5 minutes, stretch back, hams and quads good.
Then do 2 warm up like sets of 15 reps each, then 3 work sets with a 8 reps or so.
Pulldows or light rows (alternate each week)....1 warm up and 3 work sets of 10 reps each.
Bi's I would do 3 sets of straight bar curls for 10 reps each.
Then do 3-4 sets of standing dumbell curls, 10 reps each. (use lighter weight and good form)

Wednesday.... OFF

Thursday.... Shoulders
Seated or standing dumbell or barbell presses.
stretch rotator cuffs and shoulders for 3-5 min. then do 2 warm ups sets of 12-15 reps very light then do 3 work sets of 8-10 reps each.
Side raises 1 warm up set and 3 works sets 10-12 reps.
rear delt fly machine or bent over rear raises. 3 sets 10 reps each.

Friday... Legs
ride stationary bike for 5 minutes, 5 minutes of good stretching or maybe a couple sets of no weight lunges.
Then do 6 sets of squats. 2 warm up sets and 4 work sets. The work sets will start at 10 reps and then 8, 8 then 6.

Saturday.... OFF

Sunday..... OFF or start over with chest, but I like resting and eating all weekend.

Make sure and eat alot of food and atleast try and get the proper protein at the right times. try and get around 50 grams down right before bedtime and around 50 grams immediately when you wake up. then just eat food all day long.

This should give you a good start until you get the shakes gone or just continually increasing volume and start changing routines up once you get comfortable handeling weight and feel confident to do more. You know what I mean about the shakes, everyone one has them when first starting out. When trying to do heavy stuff your arms shake or legs shake alittle doing squates. That will take a good month or two for those to go away, but once they do you will be able to tell and will feel good.

Dont get too complicated and this simple routine will help get a good foundation. I still to this day do a very similar routine just more weight and a few more exercises.
remember you are just getting started and dont worry about how much weight you use but just worry about is your form correct and slow and controlled.

yup...


welcome to ef bro. I would look into the 5x5 program.