Needing help - First proper workout plan?

[KSpencer]

Greetings! Basically I'm looking for some pointers as doing my own research seems to of given me more questions rather than answers (As seems to be the way) So anyway here it goes.

Iv been looking at a variety of workout plans, some seem to suggest a 5 day split; Which seems to be the most logical. However, some don't really seem to have any split (For instance "Jason Ferrugia" 's workout plan to start with doesnt really seem to have a obvious split routine for muscles; which seems to have quite good reviews) So, as a beginner what would people recommend? (Ie Upper/Lower split, etc?)

(Also if anyone can give me some feedback on the Jason Ferrugia Beginner Blast Off that would help a bunch!)

Iv also been looking at the difference between compound lifts (Free weights) and isolation machines. With the former appearing to be much better than the latter? Not sure if this is true or not, though a lot of the routines on this forum seem to use them rather than machines.

Lastly, there's the whole "To Failure" I keep hearing. Some say its good to go all the way to failure, others say do low reps with high weights and stop before it? A bit confused on this point as much of the information iv found has been conflicting?

Probably newbie questions but I'm still very new to all this, any feedback would be very appreciated!!

Thanks!!

 

[walker11]

Whats your goal? I would say go with Starting Strength. it's a 3 day/week routine that is all comound movements and is great for beinners. If thats not what you're looking for then try a 4 day/week spilt thats set up upper, lower, off, upper, lower, off, off, and repeat. The bulk of your training should be compound lifts (bench, squat, deadlift, shoulder press, etc.....)
And free weights are much more beneficial than machines, unless you're just not able to use free weights. I.e., i had shoulder reconstruction and haven't been able to squat, so i had to resort to using leg press and different machines, even though i would much rather just squat.
And to answer your question about training to failure, everyBODY is different. my body does not like doing a set of 10+ reps to completely fatigue a muscle group, but a lot of people i know love doing sets to failure. IMO its something you have to figure out for yourself.

 

[KSpencer]

Ah thanks! As far as what I'm after I'm looking to bulk up so don't know if that would change anything as far as the plan goes?

That beginner plan sounds like a pretty solid starting step! As iv never really trained before a lot of this stuff will be totally new to me! I'll get looking for that right away. What is it I exactly look for? Starting strength workout routines?

Thanks again for the feedback!

 

[walker11]

Starting Strength, i forget who originally wrote it, but here is the basic template.
Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
2x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

try to go up 5-10 lbs a week. and the sets listed are your working sets. so you would warm up the movement then do however many sets for however many reps. and do abbs 2-3 times a week, the original writter of this program recomends situps and/or leg raises, but i like to mix it up a little more than that.

i also have a few different versions of this program that i made for different people. but for bulking you want to lift heavy. the important thing for you as a beginner is to take the TIME to work on technique so when you are able to handle heavier weights your form will be good and you wont get hurt.

 

[KSpencer]

Thanks a bunch! Ill definitely get looking a bit more into that and see what else i can find out! Seems like a great starting block.

Dead right about the form, I'd have no idea what if what i was doing was right or wrong, so i guess its better to start small and build up!

Thanks again!

 

[walker11]

if you need some pointers on form, Dave Tate has a great video on youtube about bench form called "dave tate's six week bench press cure" and Matt Wenning (EliteFTS) has a 3 part series about squatting called "so you think you can squat." those are very helpfull if you don't have a good trainer/coach teaching you how to lift.

 

[KSpencer]

if you need some pointers on form, Dave Tate has a great video on youtube about bench form called "dave tate's six week bench press cure" and Matt Wenning (EliteFTS) has a 3 part series about squatting called "so you think you can squat." those are very helpfull if you don't have a good trainer/coach teaching you how to lift.

Ah great! Thanks again, ill definitely have a look at them tomorrow when i'm a tad more awake. Don't have a trainer so those videos will help a bunch!

Cheers again!

Also, the the post above you said that I should factor in my abs. Is that on top of the usual routine id be doing? And i just add them in a few times a week? Or do i target them specifically?

 

[walker11]

just do one or two things for a few sets for abbs at the end of the routine. no need to target them specifically.

 

[KSpencer]

Great! Thanks again.

Ok so, so far this is what I've got, as a basic beginners workout plan. All input in very much appreciated as I have no previous experience!
Again, if this is totally wrong just give me some pointers in the right direction and ill try to get it fixed as soon as i can!

Thanks

Week One

Day 1
Workout A
Day 2
Cardio
Day 3
Workout B
Day 4
Cardio
Day 5
Workout A
Day 6
REST
Day 7
REST

Week Two

Day 1
Workout B
Day 2
Cardio
Day 3
Workout A
Day 4
Cardio
Day 5
Workout B
Day 6
REST
Day 7
REST


Workout:

Workout A
4x5 Squat (Rest 180)
4x5 Bench Press (Rest 120)
4x5 Deadlift (Rest 120)
4x5 Dips (Rest 120)

Workout B
4x5 Squat (Rest 180)
4x5 Standing Military Press (Rest 120)
4x5 Bent Rows (Rest 120)
4x5 1 Arm Dumbell Row (Rest 120)

 

[walker11]

looks good. only thing i would change is DB rows for chin ups. it's more of a compound movement so it will allow to hit more and larger muscles.

 

[KSpencer]

looks good. only thing i would change is DB rows for chin ups. it's more of a compound movement so it will allow to hit more and larger muscles.

Ye I was in two minds about adding that instead, the only problem is that I'm not very good at them. Ill readily admit that I can only do 4-5 Maximum (Reps not Sets)

Would it be better to add them in and just to do them assisted? Or stick with the rows and gradually build them in until I can do enough?

Also, Cardio wise. would swimming be the best form?

Cheers again!

 

[walker11]

only way to get better at pull ups is to do em. if you have to do them assisted then do them that way and work yourself away from needing assictance.
swimming is great cardio, but i would also recomend doing some running and eliptical too.

 

[KSpencer]

Ah, Thought as much. Thankfully I have a great mate who won't mind helping me struggle through the sets! Aha.

Ah, great, ill cycle the cross trainer with swimming then. Im guessing all i would need to do would be 30-45 minutes of fairly intense cardio? Seems to be that any more than that and it can be bad for bulking?

Cheers again!


PS: First workout will be this Saturday, I'll try and post some videos up if you wouldnt mind critiquing them? No idea if what id be doing is right or wrong!

 

[walker11]

yea, 30-40 minutes is a good amount. and i'll take a look at the videos for you, thats how i work with a lot of people who aren't within driving distance.

 

[KSpencer]

Ah sorry for the late reply! Been far too busy this past week and a bit! Anyway, I was just curious, how long should I keep with this plan? I was thinking 6-8 weeks. Then changing it to a proper split routine schedule after that?

PS: Stay posted for the videos! They are currently being uploaded, but Youtube is being fussy! >.<

 

[walker11]

stick with it for 8-12 weeks or untill you are getting tired of it. then switch to upper/lower body split. i got a few of those too, so when you're ready to switch it up just let me know and i'll give you some routines to look at and get ideas from.
are you doing before and after pics by any chance? thats the one thing i wish i would have done when i started lifting, take pics every 4-6 weeks to see how my body was growing with different routines.

 

[RavenNVMR]

Ultimately, you've got to work with your bodies chemistry. If you're body is the type that requires long period of rest, then a split routine may be best but if you recover quickly you may benefit from circuit training. Is this your first serious workout regimen?

 

[denizen]

I'm on my third cycle of this beginners program with great results. It's from body building dot com.

"A Simple beginner's Routine

You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.

If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.

Do some cardio and abs work on non weight training days."

 

[walker11]

only problem with that program, and i'm not saying it's bad, is that by having heavy days you're assuming the lifter already has good form. if you're lifting heavy with bad form then you're just asking for an injury. now if you used that program and for the first wave just did medium and light days to work on technique, then that would be a great program. when working with beginners, the first and most important thing is technique, after that comes heavier weight.

 

[denizen]

only problem with that program, and i'm not saying it's bad, is that by having heavy days you're assuming the lifter already has good form. if you're lifting heavy with bad form then you're just asking for an injury. now if you used that program and for the first wave just did medium and light days to work on technique, then that would be a great program. when working with beginners, the first and most important thing is technique, after that comes heavier weight.

The program is specifically designed for beginners. You don't start on day 1 with max lifts. As instructed my starting weights were my 10 rep max for all exercises, so it was easy to focus on proper technique for the first few weeks. When I added 10% for the 2nd cycle I was ready. I recently added another 10% for cycle 3 and I'm loving the workout more. Check out the thread for this workout on BB. over 9000 posts so tons of info on the benefits for a beginner.