Beginners workout
I'm a strength coach and I thought i'd post up the beginners workout i've just showed a client - maybe it can be of some help for any new trainees.
Its simple and effective foundation program for gaining muscle while promoting structural balance.
Use a stopwatch
Use a training journal to record reps, weights etc. Very important - if you cant be bothered to do this you're not serious about training.
A good place to start is to find your 15 rep maximum 15rm (meaning find the weight that you can only perform 15 reps with - not 17 or 20 reps but 15 reps
with good form) in the following exercises and that is the weight you will start with.
Exercises
Squats
deadlifts
overhead barbell press
bench press
bent over rows
barbell curls
Reps
10
Rest between sets
90 secs
TUT (time under tension) per rep
4 secs
Tempo 31X0
This is the tempo of the rep. The time under tension. Very important as it will dictate the training response. Heres the breakdown of the numbers:
3= 3 secs to lower the weight, 1= 1 sec pause at the mid point or halfway point in the rep, X= return to the start of the rep as fast as you can, 0= 0 secs
rest between reps.
Option A
full body workout performed in the following order
squats
barbell curls trained together like this: set of squats > 90secs rest >set of barbell curls > 90 secs rest > then squats > 90secs rest > you get the idea.
4 sets of each
Do the same with:
deadlifts with
overhead barbell press
then
flat bench with
dumbell bent over rows
Resting 90 secs between all exercises and sets
Total sets
24
workout time
just over 50 mins
Option B
This is an abbreviated german volume workout. Nice and simple, great for beginners excellent for packing muscle on.
workout 1
squats
barbell curls
workout 2
flat bench
bent over dumbell rows
workout 3
deadlift
overhead barbell press
10 sets of 10 reps.
90 secs rest.
Like this: set of squats > 90secs rest >set of barbell curls > 90 secs rest > then squats > 90secs rest > you get the idea.
TUT per rep
4 secs
tempo
31X0 same as workout A
total sets
20
workout time
about 45 mins
After 6 workout of option A or 2 workouts each of option B - have a down week:
Drop the volume by 40%
meaning instead of 4 sets do 2 sets
instead of 10 sets do 6 sets
Do not drop the weights though. Keep the intensity the same.
Then after 3 workouts of option A or 1 workout each of option B > go back to full volume for the remaining 2-3 weeks then you are ready for a change of program.
Rest between workouts
Listen to your body. Do not have set days. Go back when you feel ready ie when soreness has subsided to a point where its nearly gone. Some of you will be ok
with 2-3 days off. Older guys or guys who work hard for a living maybe 4 or even 5. I have experienced this.
P.S. If i'm around and anyone needs a little help with performing the exercises, give me a shout and i'll run them through them (muscleworks)
Dont think i left anything out did I?
M
I'm a strength coach and I thought i'd post up the beginners workout i've just showed a client - maybe it can be of some help for any new trainees.
Its simple and effective foundation program for gaining muscle while promoting structural balance.
Use a stopwatch
Use a training journal to record reps, weights etc. Very important - if you cant be bothered to do this you're not serious about training.
A good place to start is to find your 15 rep maximum 15rm (meaning find the weight that you can only perform 15 reps with - not 17 or 20 reps but 15 reps
with good form) in the following exercises and that is the weight you will start with.
Exercises
Squats
deadlifts
overhead barbell press
bench press
bent over rows
barbell curls
Reps
10
Rest between sets
90 secs
TUT (time under tension) per rep
4 secs
Tempo 31X0
This is the tempo of the rep. The time under tension. Very important as it will dictate the training response. Heres the breakdown of the numbers:
3= 3 secs to lower the weight, 1= 1 sec pause at the mid point or halfway point in the rep, X= return to the start of the rep as fast as you can, 0= 0 secs
rest between reps.
Option A
full body workout performed in the following order
squats
barbell curls trained together like this: set of squats > 90secs rest >set of barbell curls > 90 secs rest > then squats > 90secs rest > you get the idea.
4 sets of each
Do the same with:
deadlifts with
overhead barbell press
then
flat bench with
dumbell bent over rows
Resting 90 secs between all exercises and sets
Total sets
24
workout time
just over 50 mins
Option B
This is an abbreviated german volume workout. Nice and simple, great for beginners excellent for packing muscle on.
workout 1
squats
barbell curls
workout 2
flat bench
bent over dumbell rows
workout 3
deadlift
overhead barbell press
10 sets of 10 reps.
90 secs rest.
Like this: set of squats > 90secs rest >set of barbell curls > 90 secs rest > then squats > 90secs rest > you get the idea.
TUT per rep
4 secs
tempo
31X0 same as workout A
total sets
20
workout time
about 45 mins
After 6 workout of option A or 2 workouts each of option B - have a down week:
Drop the volume by 40%
meaning instead of 4 sets do 2 sets
instead of 10 sets do 6 sets
Do not drop the weights though. Keep the intensity the same.
Then after 3 workouts of option A or 1 workout each of option B > go back to full volume for the remaining 2-3 weeks then you are ready for a change of program.
Rest between workouts
Listen to your body. Do not have set days. Go back when you feel ready ie when soreness has subsided to a point where its nearly gone. Some of you will be ok
with 2-3 days off. Older guys or guys who work hard for a living maybe 4 or even 5. I have experienced this.
P.S. If i'm around and anyone needs a little help with performing the exercises, give me a shout and i'll run them through them (muscleworks)
Dont think i left anything out did I?
M
