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The Beginner’s Guide to Weight Training
Now I’ll be the first to admit that I’m a know-it-all. I used to be a total jerk-off to those that held different views than me on the discussion boards. Now that I’ve relaxed somewhat, I’d like to think that I’m only a partial jerk-off these days. The irony is that when you learn more and more, you realize you know less and less. Maybe I’ll downgrade myself to a know-most-of-it-all. Though amateurs and pros alike might take something from this article and put it to use, I am going to focus on the beginner. The newbie. No one likes to be called this, even if it remains true. After all, you’ve read at least three Musclemag issues, and have intimate knowledge of the routines of the PROS. And they’re HUGE! They must know what they’re doing, right? Wrong. I’m going to have you look at the underpinnings of proper training, and offer you a solid base of knowledge with which you can transform your body and send your strength through the roof. I’m sure you’ve heard that before, only this time it’s not within a supplement ad.
On Cosmetics
I’m astounded by the quantity of isolation exercises many trainees perform. I’ve seen future Mr. Olympias (in their mind) actually isolating the different muscle groups that make up the CALF. These are people that have never heard of the deadlift, don’t squat (if they even train their legs), and bench 100 lbs (with a spot). And they’re worried about calf detail and separation. Attention new trainees: you can worry about your soleus or rhomboids when you’re 230 lbs of solid muscle. Wanna know how to get there? Compound movements. Big eating. Proper recovery. Training will be the central focus of this guide, as its more difficult to find a comprehensive guide to beginner’s training on the boards than one on diet (which is pretty easy to learn all you need to know)
Compound Movements, and Proper Training
As a beginner, and arguably throughout any stage of training (depending on your goals), direct arm work is simply unnecessary. You need to realize that your body will grow as a whole, and that includes your arms. Rows, and especially chin-ups or pulldowns will hit your biceps and forearms tremendously. Pressing movements and dips will take care of your triceps, trust me. I know guys with 20+ inch arms that never isolate them.
There are almost a bewildering number of routines available on this board and abroad, and many of them will work. Some are more concerned with size than strength, or vice versa. Many are intended to be a compromise of the two (good strength AND size gains). This works because gaining strength is one of the primary ways to build muscle. Here are the ways NOT to build muscle:
1. Getting a pump. It surprises me how many people still train for this. You’d think they’d rather train for size or strength. I can train for a pump at home.
2. Getting a burn. The tag-line of aerobic instructors nationwide.
3. “Shocking” a muscle. I’m going to go into a short rant here. Progressive load (adding weight to the bar session after session) results in building muscle. There is no way to “shock growth” into a muscle. Your muscles do not “adapt” to a certain routine, thereby requiring that you “change it up” constantly (the result of slow or nonexistent progress for many). Muscles don't know what the hell you're doing to them, only that they're experiencing tension. They adapt to a certain load, requiring that you increase said load next time around, but that’s all. Muscles are not intelligent. Rant over.
Anyway, many of the routines here are effective (I believe some are moreso than others, but there is no need to get into that here as it’s beyond the scope of this article), but you’re not ready for those yet. I’m going to list a basic routine that you should follow for the next 3 months (at least). Do not be fooled by its simplicity. It is designed to greatly improve your proficiency in the big, basic lifts and increase your overall strength and size. There will be a fairly high frequency (how often you hit the same muscle group) for two reasons. For one, when all things are considered, you will grow more often if you train and recover more often. Two, practice makes perfect. Your form should be impeccable because you will be able to improve upon it often. By the way, this will work well for anyone, not just a beginner. Each day will have 3 main exercises and 3 support exercises.
Monday (day 1)
Dip or bench press, 2 sets of 8 reps
Row (hammer, bent-over, or whichever you prefer), 2 sets of 8 reps
Stiff-legged or conventional deadlift, 2 x 5
Side bend, 1 x 10
Back hyperextension or reverse hyper, 1 x 10
Lying L-fly, 1 x 10
Wednesday (day 2)
Overhead press, 2 x 8
Pulldown or chinup, 2 x 8
Squat, 2 x 5
Crunch, 1 x 10
Leg raise, 1 x 10
Dumbbell static hold, 1 x 60 seconds
Friday
Repeat day 1
Rest on the weekend, and start again on Monday with day 2. You’re always alternating between the two workouts.
Some notes:
- The sets listed are work sets. Be sure to warm up properly before tackling each “live” set. However, you need to remember that warm up sets are just that, “warm ups” and are not intended to tax you to the point where your live set will suffer.
- Do not treat the support exercises as unimportant burdens tacked onto your training day. They are still important—train them with as much focus as you do your main lifts.
- For the dumbbell static hold, SQUEEZE the bar, do not merely hold onto it. Your forearms and fingers should be thrashed by the end of this exercise. Stick with the same pair of ‘bells until you reach 90 seconds, then move onto the next pair. Progress in weight on the other lifts will be explained shortly.
Concerning sets and reps
Many bodybuilders are so confused about rep ranges that they never grow period. They think that they will never grow if they do less than 5 reps, and some never think they'll grow if they do more than 8 reps. The important thing is adding weight to the bar. Whether you increase your 20 rep squat by 300 lbs or your 5 rep squat by 400 lbs, either way is going to result in a dramatic physique difference. People put WAY too much emphasis on "fiber types." I think most of the fast and slow twitch and rep range theories are utter bullshit. The reason I chose 8 reps for most of the exercises is that it’s a good compromise between heavy and high-rep training. You’ll understand the taxing qualities of a lower-rep set as well as the endurance required for a higher-rep one. I chose 5 rep sets for the squat and the deadlift because I believe it takes a great deal of mental focus and preparation to do these core lifts heavily. This will benefit you overall, forcing you to learn what it takes to succeed. 20 rep breathing squats do the same, but they are not a good idea for a beginner who is getting his/her form under control.
Speaking of form…
Be INTERESTED about form. Learn about the intricacies that make up a fluid deadlift or squat. Biomechanics is fascinating, and you should be devoted to learning all you can if you wish to maintain training longevity. There are countless resources at your disposal on these message boards—take advantage of them. Ask as many questions as possible.
Regarding Flexibility
One thing that many of us neglect is a proper stretching regimen. Stretching is very important, and if you're lifting with 100% devotation, you're still only giving your total training 50% if you're neglecting proper stretching. Most injuries, tears etc. can be totally prevented if one applies a focused regimen to their lifestyle. Not only will this be important for your lifts (it takes above average flexibility to squat and deadlift properly), but you will feel less stress as a result. Take a holistic approach to your training. A balanced regimen includes serious, devoted attention to your body's flexibility. To many this is common sense. For many its a procrastination issue (I'll start stretching soon, but I don't have time today). Implement it NOW, you'll be glad you did!
Intensity
John Christy calls it “the white moment.” I really love this phrase, and its implications. It is imperative that you focus before each set. Don’t be another pansy-ass trainer like the other 95% in the gym, grunting his way through a set of tricep kickbacks like a woman faking an orgasm. GET MAD! Imagine the bar just raped your mother if you have to. Clear your head of anything unrelated to lifting, and just stare at the bar before your set, envisioning you “owning” the set. Whatever gets you riled up to perform—do it. I smack myself in the face. There should be nothing left after the set but a cloud of chalk and your victory.
Progression
FOCUS AND PROGRESS. Then focus, and progress. THEN FOCUS MORE, AND PROGRESS AGAIN. Stuart McRobert has always preached this, and I am no different. Whether your goal is strength, size, or both, your goal should be to continuously progress. KEEP A LOGBOOK. If you refuse to log your progress, stop reading right now and get a new hobby. You’re not going to get anywhere if you, well, don’t even KNOW if you’re getting anywhere. Factors such as volume, intensity, frequency, etc. become less important when you know you are progressing each and every time with good form. This is the central premise of weight training, and has been terribly diluted by those who are misinformed (especially muscle magazines).
Now there are several ways to progress. The important thing is that you lifted more than you did last time. Stop being a chronic routine switcher (I've been guilty of this a few times but swung back around quickly). This is a surefire way to fail. Let me present to you an example:
Trainee #1, if he even kept a logbook (many don't):
Bench Press 200 lbs x 5
A month later he decides 5 reps is too low for growth. He starts doing sets of 10, let's say with 160.
Next month, he hears that these don't stimulate your chest enough, and so he switches to incline dumbbells with 2 70 lbers.
Now next month, he believes that pre-exhausting is the key, so he does a set of flyes right before his hammer decline press (which he just changed to for the pec activation).
A few months later, he decides that "well, everyone else seems to gain well on sets of 5 in the bench press, so I'll just go back to that and keep it simple." So let's say 1 year after the starting date, he benches 215 x 5. D'oh!
Trainee #2
He tested his max to be 200 lbs x 5 from his previous training cycle. So he begins his year light. Here might be his poundages shown on a session by session basis:
160 x 5
170 x 5
180 x 5
190 x 5
195 x 5
200 x 5
He's worked up to his previous max and has established a nice momentum for gaining.
205 x 5
210 x 5
215 x 4...luckily he has 1 lb plates ready for when the going gets very tough. Especially with lower reps, adding 5 lbs to your bench press every time is generally not a viable option when you're training very hard.
215 x 5
217 x 5
219 x 5
221 x 5
This goes on for a couple months. He's starting to feel like he actually has a rep left "in the tank" after each of the sets. He decides to max out and train to total failure. Let's say he comes out with 235 x 5. Not bad. He works very hard, and after a few more training cycles like this he ends his year at 300 lbs x 5.
Now tell me, which trainee had a more productive year?
This is not the only way to make consistent progress but I feel it's a simple, effective way. I want you guys to start off fairly light with your sets (at about 70% maximum intensity) and add weight fairly quickly. When the going gets really tough, add some smaller plates and eek up those poundages so that you constantly making progress. http://www.fractionalplates.com is a useful tool. Another trick is using those heavier (not the springy ones) weight collars (I believe these are about a pound each but WEIGH them).
Cycling Your Intensity
After many grueling weeks, you may start to notice signs of impending overtraining. You might feel overly fatigued, or unable to muster enough intensity to continue to add weight to the bar. It is then that you need to take a week off to completely regroup, and then start again at 70% of your new maxes. Such a concept can be repeated indefinately. This is where consistancy applies to your progression.
Final Notes
In high school I never played sports or did anything remotely active. This was obviously to my detriment, and I was weak as a kitten. When I started lifting, I was literally struggling with the bar for bench presses. My first squatting was with 20 lbs on each side of the bar and that nearly killed me. Now my lifts are nothing impressive, but since I stuck to my guns (most of the time) and consistently made progress, I've increased my lifts to a degree that anyone would be satisfied with if they did it themselves.
I want you to obey this routine for at least 3 months, to the letter, AS IF YOUR LIFE DEPENDED ON IT. I believe at the end of that time span, you will be extremely happy with what you have accomplished and realize what it truly takes to progress fruitfully.
Copyrighted by Debaser, 2003.
Now I’ll be the first to admit that I’m a know-it-all. I used to be a total jerk-off to those that held different views than me on the discussion boards. Now that I’ve relaxed somewhat, I’d like to think that I’m only a partial jerk-off these days. The irony is that when you learn more and more, you realize you know less and less. Maybe I’ll downgrade myself to a know-most-of-it-all. Though amateurs and pros alike might take something from this article and put it to use, I am going to focus on the beginner. The newbie. No one likes to be called this, even if it remains true. After all, you’ve read at least three Musclemag issues, and have intimate knowledge of the routines of the PROS. And they’re HUGE! They must know what they’re doing, right? Wrong. I’m going to have you look at the underpinnings of proper training, and offer you a solid base of knowledge with which you can transform your body and send your strength through the roof. I’m sure you’ve heard that before, only this time it’s not within a supplement ad.
On Cosmetics
I’m astounded by the quantity of isolation exercises many trainees perform. I’ve seen future Mr. Olympias (in their mind) actually isolating the different muscle groups that make up the CALF. These are people that have never heard of the deadlift, don’t squat (if they even train their legs), and bench 100 lbs (with a spot). And they’re worried about calf detail and separation. Attention new trainees: you can worry about your soleus or rhomboids when you’re 230 lbs of solid muscle. Wanna know how to get there? Compound movements. Big eating. Proper recovery. Training will be the central focus of this guide, as its more difficult to find a comprehensive guide to beginner’s training on the boards than one on diet (which is pretty easy to learn all you need to know)
Compound Movements, and Proper Training
As a beginner, and arguably throughout any stage of training (depending on your goals), direct arm work is simply unnecessary. You need to realize that your body will grow as a whole, and that includes your arms. Rows, and especially chin-ups or pulldowns will hit your biceps and forearms tremendously. Pressing movements and dips will take care of your triceps, trust me. I know guys with 20+ inch arms that never isolate them.
There are almost a bewildering number of routines available on this board and abroad, and many of them will work. Some are more concerned with size than strength, or vice versa. Many are intended to be a compromise of the two (good strength AND size gains). This works because gaining strength is one of the primary ways to build muscle. Here are the ways NOT to build muscle:
1. Getting a pump. It surprises me how many people still train for this. You’d think they’d rather train for size or strength. I can train for a pump at home.
2. Getting a burn. The tag-line of aerobic instructors nationwide.
3. “Shocking” a muscle. I’m going to go into a short rant here. Progressive load (adding weight to the bar session after session) results in building muscle. There is no way to “shock growth” into a muscle. Your muscles do not “adapt” to a certain routine, thereby requiring that you “change it up” constantly (the result of slow or nonexistent progress for many). Muscles don't know what the hell you're doing to them, only that they're experiencing tension. They adapt to a certain load, requiring that you increase said load next time around, but that’s all. Muscles are not intelligent. Rant over.
Anyway, many of the routines here are effective (I believe some are moreso than others, but there is no need to get into that here as it’s beyond the scope of this article), but you’re not ready for those yet. I’m going to list a basic routine that you should follow for the next 3 months (at least). Do not be fooled by its simplicity. It is designed to greatly improve your proficiency in the big, basic lifts and increase your overall strength and size. There will be a fairly high frequency (how often you hit the same muscle group) for two reasons. For one, when all things are considered, you will grow more often if you train and recover more often. Two, practice makes perfect. Your form should be impeccable because you will be able to improve upon it often. By the way, this will work well for anyone, not just a beginner. Each day will have 3 main exercises and 3 support exercises.
Monday (day 1)
Dip or bench press, 2 sets of 8 reps
Row (hammer, bent-over, or whichever you prefer), 2 sets of 8 reps
Stiff-legged or conventional deadlift, 2 x 5
Side bend, 1 x 10
Back hyperextension or reverse hyper, 1 x 10
Lying L-fly, 1 x 10
Wednesday (day 2)
Overhead press, 2 x 8
Pulldown or chinup, 2 x 8
Squat, 2 x 5
Crunch, 1 x 10
Leg raise, 1 x 10
Dumbbell static hold, 1 x 60 seconds
Friday
Repeat day 1
Rest on the weekend, and start again on Monday with day 2. You’re always alternating between the two workouts.
Some notes:
- The sets listed are work sets. Be sure to warm up properly before tackling each “live” set. However, you need to remember that warm up sets are just that, “warm ups” and are not intended to tax you to the point where your live set will suffer.
- Do not treat the support exercises as unimportant burdens tacked onto your training day. They are still important—train them with as much focus as you do your main lifts.
- For the dumbbell static hold, SQUEEZE the bar, do not merely hold onto it. Your forearms and fingers should be thrashed by the end of this exercise. Stick with the same pair of ‘bells until you reach 90 seconds, then move onto the next pair. Progress in weight on the other lifts will be explained shortly.
Concerning sets and reps
Many bodybuilders are so confused about rep ranges that they never grow period. They think that they will never grow if they do less than 5 reps, and some never think they'll grow if they do more than 8 reps. The important thing is adding weight to the bar. Whether you increase your 20 rep squat by 300 lbs or your 5 rep squat by 400 lbs, either way is going to result in a dramatic physique difference. People put WAY too much emphasis on "fiber types." I think most of the fast and slow twitch and rep range theories are utter bullshit. The reason I chose 8 reps for most of the exercises is that it’s a good compromise between heavy and high-rep training. You’ll understand the taxing qualities of a lower-rep set as well as the endurance required for a higher-rep one. I chose 5 rep sets for the squat and the deadlift because I believe it takes a great deal of mental focus and preparation to do these core lifts heavily. This will benefit you overall, forcing you to learn what it takes to succeed. 20 rep breathing squats do the same, but they are not a good idea for a beginner who is getting his/her form under control.
Speaking of form…
Be INTERESTED about form. Learn about the intricacies that make up a fluid deadlift or squat. Biomechanics is fascinating, and you should be devoted to learning all you can if you wish to maintain training longevity. There are countless resources at your disposal on these message boards—take advantage of them. Ask as many questions as possible.
Regarding Flexibility
One thing that many of us neglect is a proper stretching regimen. Stretching is very important, and if you're lifting with 100% devotation, you're still only giving your total training 50% if you're neglecting proper stretching. Most injuries, tears etc. can be totally prevented if one applies a focused regimen to their lifestyle. Not only will this be important for your lifts (it takes above average flexibility to squat and deadlift properly), but you will feel less stress as a result. Take a holistic approach to your training. A balanced regimen includes serious, devoted attention to your body's flexibility. To many this is common sense. For many its a procrastination issue (I'll start stretching soon, but I don't have time today). Implement it NOW, you'll be glad you did!
Intensity
John Christy calls it “the white moment.” I really love this phrase, and its implications. It is imperative that you focus before each set. Don’t be another pansy-ass trainer like the other 95% in the gym, grunting his way through a set of tricep kickbacks like a woman faking an orgasm. GET MAD! Imagine the bar just raped your mother if you have to. Clear your head of anything unrelated to lifting, and just stare at the bar before your set, envisioning you “owning” the set. Whatever gets you riled up to perform—do it. I smack myself in the face. There should be nothing left after the set but a cloud of chalk and your victory.
Progression
FOCUS AND PROGRESS. Then focus, and progress. THEN FOCUS MORE, AND PROGRESS AGAIN. Stuart McRobert has always preached this, and I am no different. Whether your goal is strength, size, or both, your goal should be to continuously progress. KEEP A LOGBOOK. If you refuse to log your progress, stop reading right now and get a new hobby. You’re not going to get anywhere if you, well, don’t even KNOW if you’re getting anywhere. Factors such as volume, intensity, frequency, etc. become less important when you know you are progressing each and every time with good form. This is the central premise of weight training, and has been terribly diluted by those who are misinformed (especially muscle magazines).
Now there are several ways to progress. The important thing is that you lifted more than you did last time. Stop being a chronic routine switcher (I've been guilty of this a few times but swung back around quickly). This is a surefire way to fail. Let me present to you an example:
Trainee #1, if he even kept a logbook (many don't):
Bench Press 200 lbs x 5
A month later he decides 5 reps is too low for growth. He starts doing sets of 10, let's say with 160.
Next month, he hears that these don't stimulate your chest enough, and so he switches to incline dumbbells with 2 70 lbers.
Now next month, he believes that pre-exhausting is the key, so he does a set of flyes right before his hammer decline press (which he just changed to for the pec activation).
A few months later, he decides that "well, everyone else seems to gain well on sets of 5 in the bench press, so I'll just go back to that and keep it simple." So let's say 1 year after the starting date, he benches 215 x 5. D'oh!
Trainee #2
He tested his max to be 200 lbs x 5 from his previous training cycle. So he begins his year light. Here might be his poundages shown on a session by session basis:
160 x 5
170 x 5
180 x 5
190 x 5
195 x 5
200 x 5
He's worked up to his previous max and has established a nice momentum for gaining.
205 x 5
210 x 5
215 x 4...luckily he has 1 lb plates ready for when the going gets very tough. Especially with lower reps, adding 5 lbs to your bench press every time is generally not a viable option when you're training very hard.
215 x 5
217 x 5
219 x 5
221 x 5
This goes on for a couple months. He's starting to feel like he actually has a rep left "in the tank" after each of the sets. He decides to max out and train to total failure. Let's say he comes out with 235 x 5. Not bad. He works very hard, and after a few more training cycles like this he ends his year at 300 lbs x 5.
Now tell me, which trainee had a more productive year?
This is not the only way to make consistent progress but I feel it's a simple, effective way. I want you guys to start off fairly light with your sets (at about 70% maximum intensity) and add weight fairly quickly. When the going gets really tough, add some smaller plates and eek up those poundages so that you constantly making progress. http://www.fractionalplates.com is a useful tool. Another trick is using those heavier (not the springy ones) weight collars (I believe these are about a pound each but WEIGH them).
Cycling Your Intensity
After many grueling weeks, you may start to notice signs of impending overtraining. You might feel overly fatigued, or unable to muster enough intensity to continue to add weight to the bar. It is then that you need to take a week off to completely regroup, and then start again at 70% of your new maxes. Such a concept can be repeated indefinately. This is where consistancy applies to your progression.
Final Notes
In high school I never played sports or did anything remotely active. This was obviously to my detriment, and I was weak as a kitten. When I started lifting, I was literally struggling with the bar for bench presses. My first squatting was with 20 lbs on each side of the bar and that nearly killed me. Now my lifts are nothing impressive, but since I stuck to my guns (most of the time) and consistently made progress, I've increased my lifts to a degree that anyone would be satisfied with if they did it themselves.
I want you to obey this routine for at least 3 months, to the letter, AS IF YOUR LIFE DEPENDED ON IT. I believe at the end of that time span, you will be extremely happy with what you have accomplished and realize what it truly takes to progress fruitfully.
Copyrighted by Debaser, 2003.
Last edited:
