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03-21-2014, 12:49 PM #1Junior Member
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is this routine alright for a new lifter
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Last edited by zillagod; 09-04-2014 at 12:22 AM.
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03-21-2014, 02:42 PM #2Junior Member
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Is your pushups your only "warm up" exercise? Might want to consider some form of dynamic lower limb warm up to get the blood going considering you're doing squats e.g. treadmill or stepper for 5-10 minutes.
Also, is this your the only workout you do? You may want to vary the sessions slightly and add in some other exercises. The core exercises I usually build my sessions around are: squats, deadlifts, barbell rows, bench, overhead press, pullups, dips. You don't need to do them all in one session but you can take a couple of exercises and then build around them.
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03-21-2014, 02:55 PM #3
I recommend you look up starting strength and programs similar to it.
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You should try and do 2 exercises for each muscle group 3-4 sets with reps as you see fit.
If I was you I would add:
Shoulder rear raises
Shoulder side raises
Shoulder front raises
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Incline chest
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Lat pull downs
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Bicpes curls
Hammer curls
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Triceps pushdowns
Triceps skull crushers
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Low back superman's
Abs
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I also do full body workouts every other day. Click on my blog to see what I do.
As far as how you transition that is up to you.
-CheersLast edited by hellomycognomen; 03-24-2014 at 09:33 PM.
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03-24-2014, 11:43 PM #5
Check out The Starting Strength Novice/Beginner Programs - Starting Strength Wiki
Just to give an idea on my progress with it after 3 weeks including numbers from tonight.
Benchpress 115 lb -> 135 lb
Deadlift 155 lb -> 205 lb
Overhead Press 60 lb -> 80 lb
Squats 135 lb -> 165 lb
This was even with a reset on my Squats and DL because I was worried about form. It's a great program that utilizes a beginners ability to recover quickly. Haven't started with the power cleans yet, I'm a little afraid of them lol.
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03-25-2014, 10:59 AM #6Junior Member
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I recommend a program that makes you add weight every or every other workout.
The rate of muscle growth is the biggest in the first year, so the rate of adding weight should also be the biggest the first year.
Also, it's way less boring. I'm doing icf 5x5 with good results.
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03-25-2014, 12:24 PM #7
My opinion is you should go on a 2 day split. a Push pull workout. You can google push pull workouts and get some examples. Do that for 12 weeks then go to a 3 or 4 day split
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Depends on goals, strength and mass are not 1:1.
I would work the muscle not the weight.
Focus should be on strict form and maximum muscle stimulation.
Drop sets to failure are my best friend.
Milos Sarcev recommends to train to failure not just to finish the set. I believe this also.
-Cheers
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03-26-2014, 01:50 PM #9Junior Member
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Last edited by zillagod; 09-04-2014 at 12:23 AM.
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03-27-2014, 06:01 PM #10New Member
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Seems like you have an ectomorph body type which makes it hard to gain if you are that tall lanky type. The biggest component will be your nutrition and you'd want to be sure not to overdo the cardio. A few things 1) Beginner workouts should master the basics first don't make it go complicated 2) someone mentioned this before, but you need to do more than pushups to prep the body for exercise 3) Research video clips detailing correct form for each exercise...Often beginners use the wrong form and put themselves at risk of injury now or later in life, and don't get the full benefit from the exercise.
There is a simple workout I really liked that I got some years back and is really good for hard gainers. just search the house of muscle .com from Joel Sward and on the sidebar it says "need a workout" Read that.
it involves focusing on the main lifts, and allowing recovery time for muscles to grow, you said you were limited on time and this will certainly fit a tight schedule.
Best of luck
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Gearheaded
12-30-2024, 06:57 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS