Beginners Routine

[unix04]

is this mainly for mass building, or increasing strength? how does this compare with rippetoe's strength training routine? [are they apples and oranges or simply different methods for the same goal?]

also, i was wondering if cross sets are better than ramped sets? and why one would want to do ramped sets vs cross sets?

[Rickster]

Originally Posted by unix04

is this mainly for mass building, or increasing strength? how does this compare with rippetoe's strength training routine? [are they apples and oranges or simply different methods for the same goal?]

also, i was wondering if cross sets are better than ramped sets? and why one would want to do ramped sets vs cross sets?

if your new to lifting this is a solid routine i put on about 10lbs before it seemed to wear off...but then again I realized i wasn't putting enough calories in so i'm sure that had something to do with it. Personally

(how i would start it off, i'm not saying one is better then the other)
beginner routine----->ripptoe------>bill star 5x5

[unix04]

Originally Posted by Rickster

if your new to lifting this is a solid routine i put on about 10lbs before it seemed to wear off...but then again I realized i wasn't putting enough calories in so i'm sure that had something to do with it. Personally

(how i would start it off, i'm not saying one is better then the other)
beginner routine----->ripptoe------>bill star 5x5

i see. i tried this out starting this past monday, i got a real good workout from it. i was planning on giving it a try for the next couple of months and adjust accordingly. thanks

any advice on ramped sets vs cross sets?

[Rickster]

Originally Posted by unix04

i see. i tried this out starting this past monday, i got a real good workout from it. i was planning on giving it a try for the next couple of months and adjust accordingly. thanks

any advice on ramped sets vs cross sets?

I actually have no idea what that is. Just do what the workout says and try to add 5lbs everyweek. once you hit a wall try doing lower reps of 6

[Taekwondo Guy]

glad this puppy is still getting action
5 years old

stick to the reps and sets

[Xee]

Originally Posted by Taekwondo Guy

glad this puppy is still getting action
5 years old

stick to the reps and sets

Would be perfect if it had a beginner's diet too. Guess I'll poke around the Diet & Nutrition forum and try to scrap something together.

[unix04]

Originally Posted by Rickster

I actually have no idea what that is. Just do what the workout says and try to add 5lbs everyweek. once you hit a wall try doing lower reps of 6

ramped is when you increase intensity per set.
ex. 70x8 for the first set, 90x8 for the 2nd, 110x8 for the third
cross is keeping the same weight across all sets.
[at least that was my understanding of it]

also, if i lower my reps to 6, and can do 6 reps across all sets, is that a go to increase weight during the next session, or does that mean i should go back to sets of 8 and try to press on?

thanks for the tips btw

[Taekwondo Guy]

Basics of Bodybuilding Nutrition

lol...

[narcsarge]

TKD Guy has all the answers!

[Taekwondo Guy]

lmao

[Xee]

Well, I started the workout this week. My diet has been a little splotchy but I should have it straightened out by Monday. I took a picture of myself at the beginning and will do the same every month to see what the changes are.

All I can say so far is that I'm sore. Really sore. My stomach hurts when I sneeze, my pecs hurt going down stairs, I clutch the railing like an old man going up the stairs, I walk around with limps in both legs, it hurts getting out of bed, it hurts getting in bed, it hurts sitting down in a chair, it hurts getting out of a chair, etc.

In other words, good stuff!

[Rickster]

Originally Posted by Xee

Well, I started the workout this week. My diet has been a little splotchy but I should have it straightened out by Monday. I took a picture of myself at the beginning and will do the same every month to see what the changes are.

All I can say so far is that I'm sore. Really sore. My stomach hurts when I sneeze, my pecs hurt going down stairs, I clutch the railing like an old man going up the stairs, I walk around with limps in both legs, it hurts getting out of bed, it hurts getting in bed, it hurts sitting down in a chair, it hurts getting out of a chair, etc.

In other words, good stuff!

hahahaha i remember the first time i did squats they didn't get better till 1 week later had to take my time doin a lot of **** hahahaha brings good memories good job

[rphillips]

i only have two 15 lb dumbells and want to work my arms and pecs. i've had two back operations which limits me to "not too strenuous". Can you suggest? Thanks.

[collinsdean]

Originally Posted by Taekwondo Guy

I've had alot of people asking for routines for when they start working out. It incorperates the basic compound exercises for mass and builds the body as a whole whilst helping to learn the basics.
Other members have used this before and have reported good gains so feel free to use my beginners workout.

Day 1: Chest, Shoulders, Triceps

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

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)


This workout is for beginners or people starting out from scratch after a long lay off, stick with this for 3-6 months.

All of the exercises can be found in the sticky at in this forum

TKD Guy 8)

I am 66 years old and have been working out using stationary resistance/weight machines for the last year and a half. I work out three days a week. I cannot use free weights due to a hierneated disk (L-4), and missing cartiledge in right knee. All the weight machine exercises I perform are done sitting down. I also cycle on a recumbant exercise bike for 45 minutes on the same days. I also do about two hours (very slowly) of back and ab strengthing, floor exercises along with streaching on those exercise days.

My question has to do with the frequency I should be stressing individual muscle groups.
It seems my sholders (in particular) constantly feel strained and tired. I do not seem to be building strength in proportion to the amount of work I am doing. I am (very slowly) getting stronger, but it feels like it's taking far longer than I would have expected. Plus, I am afraid my sholders ar not recovering sufficiently before I start tearing them down again. I looked at your "beginner's" schedule, but it is mostly free weight exercises and I cannot use free weights (L-4 & knee).

[collinsdean]

I am a rank beginner - and 66 years old. Add a herniated disk (L-4), about half of the cartilage left in my right knee and other misc. slings and arrows of age. Thus I cannot do any lifting that places undo weight on my lower spine or knees.

That said, I have been working out using either 'sitting down' or 'pulling down motion' (neutral or negative weight on spine) weight machines for the last 18 months. Plus an occasional "decline press" on a parallel controlled barbell apparatus. I also use a sitting machine that exercises the same muscles as bench pressing. I also spend 45 minutes on a recumbent exercise bike on the same three days and a couple hours doing back and ab floor exercises (recommended by Kaiser Health Foundation's 'back class') to warm up for the serious stuff.

My problem is I have 'hit the wall'. I cannot get past the shoulder pain and loss of efficiency attendant repeating the same exercise regimen three days a week. I have recently tried varying weight and reps (less weight/more reps) on alternate weeks, but haven't noticed much difference. Part of the problem is the limited variety of machines I can use and trying to get in a fully exhausting workout without repeatedly stressing the same muscle groups.

So, I guess I'm looking for a "geezer-beginner" workout routine. Any ideas? Literature sources?