White Menace
Member
Have the main exercises which will guarantee results, then have optional exercises to do if you don't think it was enough.
If i were to change anything for a beginner, it would be one of those days have a OHP instead of upright row, but i dont like the OHP anyways
Looks like its based loosely of starting strength, just as a 3x5.
Beginners Workout: Get strong, whilst optimizing Size gainsThe reason why everyone (especially beginners) should do a fullbody workout is found in this article:
This routine is to be done 3-4 days a week on an ABA basis. For instance:
Week 1
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week 2
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Before we look at the routine. Let's set some things straight:
Periodization refers to how you progress. In this workout, you either add 2.5kg (5lbs) to the weight you lifted each workout, OR you increase the amount of reps you do by 1, accordingly to the number of reps set in the “Rep” column. If it says 8-12 reps, then you use a weight that you can lift 8 times. The next workout, you rep that weight 9 times, this goes on to 12 reps, which then you add 2.5kg (5lbs) for the next workout. And repeat.
Each exercise is to be performed with correct form, (you can search these on YouTube). On the concentric (when you lift the weight up) portion of the lift, you are to do that as fast as possible. Whilst on the eccentric portion (when you lower the weight) of the lift, you are to control it down, as a rule of thumb, the eccentric portion should take twice as long as the concentric.
The Optional exercises are to be done at the END of the workout, only if you are feeling up for it. These exercises are optional as most of the muscle building is triggered from the main exercises, but the optional exercises May help produce better results. As a beginner, the main exercises are whats going to produce the most results, and as you get more experienced.
The workout is below:
If you are unsure what any of these exercise are, just Google them.
Guillotine row can be found here (may be hard to find on Google):
Recommended supplements are:
Vitamin D
Zinc
Magnesium
Creatine
Protein powder (any type, protein is protein)
A good pre-workout
BUT supplements alone will not get you results, so whether you are trying to gain weight, or lose some, nutrition is key.
To learn about correct nutrition, click on these links:
If you want to download this workout into an excel sheet, you can get it here:
https://drive.google.com/file/d/0B0LQcORHgDCoVkVCQkR2dlMta0U/
[/QUOTE]
If i were to change anything for a beginner, it would be one of those days have a OHP instead of upright row, but i dont like the OHP anyways
Looks like its based loosely of starting strength, just as a 3x5.
Beginners Workout: Get strong, whilst optimizing Size gainsThe reason why everyone (especially beginners) should do a fullbody workout is found in this article:
This routine is to be done 3-4 days a week on an ABA basis. For instance:
Week 1
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week 2
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Before we look at the routine. Let's set some things straight:
Periodization refers to how you progress. In this workout, you either add 2.5kg (5lbs) to the weight you lifted each workout, OR you increase the amount of reps you do by 1, accordingly to the number of reps set in the “Rep” column. If it says 8-12 reps, then you use a weight that you can lift 8 times. The next workout, you rep that weight 9 times, this goes on to 12 reps, which then you add 2.5kg (5lbs) for the next workout. And repeat.
Each exercise is to be performed with correct form, (you can search these on YouTube). On the concentric (when you lift the weight up) portion of the lift, you are to do that as fast as possible. Whilst on the eccentric portion (when you lower the weight) of the lift, you are to control it down, as a rule of thumb, the eccentric portion should take twice as long as the concentric.
The Optional exercises are to be done at the END of the workout, only if you are feeling up for it. These exercises are optional as most of the muscle building is triggered from the main exercises, but the optional exercises May help produce better results. As a beginner, the main exercises are whats going to produce the most results, and as you get more experienced.
The workout is below:
If you are unsure what any of these exercise are, just Google them.
Guillotine row can be found here (may be hard to find on Google):
Recommended supplements are:
Vitamin D
Zinc
Magnesium
Creatine
Protein powder (any type, protein is protein)
A good pre-workout
BUT supplements alone will not get you results, so whether you are trying to gain weight, or lose some, nutrition is key.
To learn about correct nutrition, click on these links:
If you want to download this workout into an excel sheet, you can get it here:
https://drive.google.com/file/d/0B0LQcORHgDCoVkVCQkR2dlMta0U/
[/QUOTE]
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