Beginners Routine

[Dreadlock]

Thanks.

Can someone give me a quick run-down on how I should implement cardio into my workout? What days should I do it (I am making a Mon/Wed/Fri schedule for myself for weight lifting)? What are the best cardio exercises?

Why aren't concentration curls bad for your back, since it is rounded during the exercise and not arched?

What is the best way to simulate an incline/decline bench without having one?

Is it possible to get a decent leg workout without using machines? Machine-less exercises I know of are Squats, Dumbbell Lunges/Barbell Lunges, Stiff-Leg Deadlifts and Donkey Calf Raises.

[nightmare666]

I've always thought that you should train to failure in every set, as it is only these last few reps which truly builds muscle. Is it any different for beginners or pro. What to you guys think?

Thanks

[Topgun]

I train to failure just about every set. If I have a spot then I will do forced reps.

[Corey]

All of the exercises can be found in my sticky topic called "look and learn".

Where can I find this please? I may have over looked it

Thank you

[bane411]

i just do...

Mon.: Full Body
Tues.: Off
Wed.: Full Body (Or sumtimes i alternate Legs and abs)
Thurs.: Off
Fri.: Full Body
Sat.: Off
Sun.: Off

=\

[CUERVO073]

bane not good!!!!

if your trying to build muscle!!!!

your muscle must have time to rest

remember: rest = growth

if your trying to stay lean then i guess its ok to do full body routines

[Dave]

Bump, yea cos bane.....ALL that you're gonna achieve is strength.

[JamesK]

I like the Beginners Routine a lot, but I was wondering if this was at all better since I feel the Chest, Shoulders, and Triceps combo might be to much stress on the upper body for 1 day...

* Day 1 (Monday): Chest, Triceps, Abs
* Day 2 (Wednesday): Legs, Shoulders, Abs
* Day 3 (Friday): Back, Biceps, Forearms, Abs

[Dave]

Originally Posted by JamesK

I like the Beginners Routine a lot, but I was wondering if this was at all better since I feel the Chest, Shoulders, and Triceps combo might be to much stress on the upper body for 1 day...

* Day 1 (Monday): Chest, Triceps, Abs
* Day 2 (Wednesday): Legs, Shoulders, Abs
* Day 3 (Friday): Back, Biceps, Forearms, Abs

In my opinion, this is marvellous. I'd DEFINITEY do it.

[Taekwondo Guy]

legs and shoulders???!

i know day one is a bit tough on the upper body but it keeps the routine simple and the blood flowing well in that area. By training upperbody and lower body parts i.e. legs and shoulders, i think it will be counter productive but each to their own.

[JamesK]

I put together my training routine, and wanted some feedback on it. Like, is there enough exercises or to many exercises, hows the reps / sets, hows the split, everything overall. Thanks.

----------------------------------------

* Training Routine *

* Day 1 (Monday): Chest, Triceps, Abs
* Day 2 (Wednesday): Legs, Shoulders, Traps, Abs
* Day 3 (Friday): Back, Biceps, Forearms, Abs

----------------------------------------

~ Day 1 (Monday): Chest, Triceps, Abs

* Chest

> Barbell Bench Press (8 Reps x 3 Sets)
> Incline Dumbbell Press (8 Reps x 3 Sets)
> Dumbbell Flyes (8 Reps x 3 Sets)

* Triceps

> Close-Grip Bench Press (8 Reps x 3 Sets)
> Seated Overhead Barbell Triceps Extension (8 Reps x 3 Sets)
> Tricep Dumbbell Kickback (8 Reps x 3 Sets)

----------------------------------------

~ Day 2 (Wednesday): Legs, Shoulders, Traps, Abs

* Legs

> Barbell Squat (7 Reps x 3 Sets)
> Leg Extensions (10 Reps x 3 Sets)
> Lying Leg Curls (8 Reps x 3 Sets)

> Standing Barbell Calf Raise (8 Reps x 3 Sets)
> Standing Dumbbell Calf Raise (8 Reps x 3 Sets)

* Shoulders

> Seated Bent Over Rear Delt Raise (Rear Delts) (8 Reps x 3 Sets)
> Seated Side Lateral Raise (Side Delts) (8 Reps x 3 Sets)
> Standing Front Barbell Raise Over Head (Front Delts) (8 Reps x 3 Sets)

* Traps

> Barbell Shrug (8 Reps x 3 Sets)
> Dumbbell Shrug (8 Reps x 3 Sets)

----------------------------------------

~ Day 3 (Friday): Back, Biceps, Forearms, Abs

* Back

> Close-Grip Front Lat Pulldown (8 Reps x 3 Sets)
> Wide-Grip Lat Pulldown (8 Reps x 3 Sets)
> Bent Over Barbell Row (8 Reps x 3 Sets)

* Biceps

> Barbell Curl (8 Reps x 3 Sets)
> Concentration Curls (8 Reps x 3 Sets)
> Alternate Incline Dumbbell Curl (8 Reps x 3 Sets)

* Forearms

> Palms-Down Wrist Curl Over A Bench (8 Reps x 2 Sets)
> Palms-Up Dumbbell Wrist Curl Over A Bench (8 Reps x 2 Sets)

[bane411]

oo...ok ty for the info guys...i was wondering why i wasnt gaining mass...i thought i hit a plateau...thanx for the warning..ill divide up my schedule now

[lordt78]

...

[bane411]

how long should a certain excersise be in your routine?

[JamesK]

Originally Posted by bane411

how long should a certain excersise be in your routine?

Bench press for example. Say you do 3 sets of 8 reps. You do 1 set of 8 reps 3 times with 30-60 seconds of rest period in between the sets.

[lordt78]

Originally Posted by Incredible Bulk

legs and shoulders???!

i know day one is a bit tough on the upper body but it keeps the routine simple and the blood flowing well in that area. By training upperbody and lower body parts i.e. legs and shoulders, i think it will be counter productive but each to their own.

So would endorse legs and shoulders?

[bane411]

no im talkin about in ur routine all together...like how long b4 u should change the excersise instead of that 1

[Jhanna]

[Dave]

Originally Posted by bane411

how long should a certain excersise be in your routine?

ultimately, change routines every couple of months.
Try and get as many new exercises as you can - but it dones't matter if you still say do dips and bench press from your old routine and do them in the new routine as well.
Just mix it as best you can. A change of routine should be like from a 3 day split maybe to a 5 day split, vice versa.

[cobrasnake]

Originally Posted by Dave

Bump, yea cos bane.....ALL that you're gonna achieve is strength.

When you say all you're gonna achieve is strenght. Is that less strenght than he would achieve by doing it the other way or about the same or more?

Just wondering, not thinking of doing that routine but is it better to not rest "as much" if your main goal is to gain strenght?

Just curious and I know you need rest either way, but just trying to find out if you don't need to rest for like a week if your main goal is strenght?

Thanks for any help on this.