Beginners Routine

[Taekwondo Guy]

[quote="Y2Jversion1"]

Haven't dropped in strength, increased weights on a few exercises - for all who think doing chest, shoulders & tri's on the same day is too much :wink:

big bump!!! cheers Y2J, you took the words right out of my mouth.

[titan]

[quote="Y2Jversion1"]

Mon: Chest, shoulders/traps, triceps
Tues: max-ot cardio
Wed: Back, bi's
Thurs: max-ot cardio
Fri: Legs, abs
Sat: rest
Sun: rest

Haven't dropped in strength, increased weights on a few exercises - for all who think doing chest, shoulders & tri's on the same day is too much :wink:

How long does the workout on the monday take to complete all 3 muscle groups?

[Taekwondo Guy]

About 1.5 hrs.... :wink:

[titan]

What ! are u serious?? it takes almost that long just to do back!!

Bulk could u list the exercises as part of that monday ?
Im guessing:

Chest - Flat BB bench, incline db bench, flyes or cross cables
shoulders/traps - db military, upright rows, lat raises , shrugs
tris - rope , close grip bench,

[Topgun]

Originally Posted by titan

What ! are u serious?? it takes almost that long just to do back!!

If it take you that long just for back either you are resting too long or you are overtraining.

[titan]

Im doing 4exercises per muscle group with 4 sets each exercise. Let us know if this is too much. Thanks bro

Also forgot to mention.. i train with a partner so 1.5 hrs for 2 ppl..

[Taekwondo Guy]

Originally Posted by titan

What ! are u serious?? it takes almost that long just to do back!!

Bulk could u list the exercises as part of that monday ?
Im guessing:

Chest - Flat BB bench, incline db bench, flyes or cross cables
shoulders/traps - db military, upright rows, lat raises , shrugs
tris - rope , close grip bench,

lmao, look at the origional post:

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)
Dumbbell Flys (8 reps x 3 sets)

Military Press
Lateral Raises
Dumbbell Shrugs (hold at the top for 2 seconds)

Tricep Extensions
Dips (as many as possible)
Tricep Pushdowns

if your training with someone else who is dragging their heels, then yes, it will take longer to do....

[cold]

hey Incredible Bulk can u post the pics of the workout routiens ....coz as u know most of us here are NEWBIES.....so we dont how to do what........it will be a great help if u and other Super Members will post threads with picture
take care
-cold :-D

[Taekwondo Guy]

Originally Posted by cold

hey Incredible Bulk can u post the pics of the workout routiens ....coz as u know most of us here are NEWBIES.....so we dont how to do what........it will be a great help if u and other Super Members will post threads with picture
take care
-cold :-D

At the top of the forum there is a sticky with loads of exercise sites that show pics etc... i couldnt help but feel the sarcasm in your post, i know people dont know how to do certain exercises, this is just an outline for a beginners workout, and for the same reason i made an exercise form sticky to go with it.

bulk

[cold]

Originally Posted by Incredible Bulk

At the top of the forum there is a sticky with loads of exercise sites that show pics etc... i couldnt help but feel the sarcasm in your post, i know people dont know how to do certain exercises, this is just an outline for a beginners workout, and for the same reason i made an exercise form sticky to go with it.

bulk

oh i m feelign sorry that u felt like that ,,,really it was'nt sarcasm....but i m sorry if i hurt ya..... take care
-cold

[titan]

bugger, sorry didnt see the orig post

Do u guys think that doing 4 exercises ( 3 sets each ) is too much for each muscle group? should i try 3 x 3 instead?

[Taekwondo Guy]

Originally Posted by titan

bugger, sorry didnt see the orig post

Do u guys think that doing 4 exercises ( 3 sets each ) is too much for each muscle group? should i try 3 x 3 instead?

this is a beginners workout, there is a lot of training involved but it sets you up with the basics... in the first few months of training, the body will adapt quickly to the new stresses placed upon it. After the initial few months, it is reccomended to spread out your training over a 4 day/week basis.
I do think that 4 exercises x 3 sets is a bit excessive if your doing a 3 day/week split, thats why i reccomend doing only 3 x 3. At the end of the day, its up to you what you do in regards to training, other people can comment etc, but only you will know when your over training. :wink:

[bigmomma]

I use the body for life workout routine. Yes I know kind of shameful huh? But it has worked for me. Do you guys agree on the 20 min cardio or do you think it takes more time than that to really cut into the fat?

[Dreadlock]

So when you say we should do, say 8 reps of a particular exercise, do you mean that we should use enough weight so that we experience muscle fatigue/failure by the last rep and can't do any more? And something similar for sets (can't finish another full set after the last one)? Even a beginner?

Also, some sources seem to group the traps with the back and not the shoulders. You think traps should be done on the 'shoulder day'?

[Matt J]

I've only ever know traps to be done with shoulders but it's up to you. After the 8th rep you should'nt be able to do any more. If you can, raise the weight. as for sets, you should do no more than 9-10 for the larger muscles and no more than 6 for smaller ones. Remember, arms get a fair workout when you back and chest, and your forearms never stop working.

[Dreadlock]

Originally Posted by Matt J

as for sets, you should do no more than 9-10 for the larger muscles and no more than 6 for smaller ones.

So should I do as many sets as I can, as long as I stay below those maximums? I have seen many here mention that they only do 3 or 4 sets...

My feeble brain has a hard time keeping track of all these variables.

[Topgun]

Dont do as many sets as you can. More does not= better.

[Dreadlock]

I really don't know how many I should aim for then. Should reps and sets remain fairly constant in number from beginner to pro, with only the amount of weight changing?

[Dave]

yes, basically.

[Matt J]

Have a read of this bro'. It should set that feable brain of yours right !(jk) :wink:
http://www.freedomfly.net/Documents/MAX-OT.pdf