- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Coaching Changes
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Starter Routine
Posted on 6/29/18 at 2:15 pm
Posted on 6/29/18 at 2:15 pm
Just starting back in the gym this week. Anyone have a link to a routine plan I can follow for beginning?
My work out experience is basically Crossfit for 2 yrs. I liked it because I could show up and didn't have to map out the routine or what to do next. I didn't like having to fit the classes into my schedule and the price.
My goals are better body composition and to trim lbs (diet and nutrition). Pretty standard, but don't have a previous gym routine to fall back on.
My work out experience is basically Crossfit for 2 yrs. I liked it because I could show up and didn't have to map out the routine or what to do next. I didn't like having to fit the classes into my schedule and the price.
My goals are better body composition and to trim lbs (diet and nutrition). Pretty standard, but don't have a previous gym routine to fall back on.
2
Posted on 6/29/18 at 2:59 pm to Saskwatch
Check out the greyskull thread or head into the puttadaforkdown thread and my gainz thread is in there with a bunch of routines
Posted on 6/29/18 at 3:05 pm to Saskwatch
My recommendation would be hit a basic 3-day split.
Push/pull/legs is your most common.
This will likely get shat on, but I loved doing arms&legs/back/chest my first few months back in the gym after a long (year+) break, when I was just rounding everything back into form.
And just cycle through your split as you get to the gym. Make it out Mon/Tues/Thurs/Sat and knock out push/pull/legs/push? Start the next week with pull. Only go twice in a week and knock out push/pull, start the next week with legs. And just go as often as you can. This type of routine is so much easier to get started on, and you don't have to track stuff or re-examine if you get off cycle. Throw in abs/cardio/etc as you feel up to it.
IMO this will get you headed the direction you want as quickly and unstressed as anything. I used it to go from ~170 lb down to 155 (literally no cardio, but that's a personal choice ha), while increasing my bench from ~<225 to 275. And generally made it out 4-5 times/week. However it is limiting; I hit an absolute wall recently and had to move to a real program to continue advancing. And the gains have been fast and furious since then.
Others smarter than me will recommend the actual plans and what not, which work a hundred times better in theory, but to me those are difficult for someone just starting because it just isn't....simple.
If you -are- looking for a definitive layout with designated days that you'll be able to stay on top of, check out LSU777's breakdown of GS
It's definitely one of the easier ones to get started on and has great results if you stick to it.
Push/pull/legs is your most common.
This will likely get shat on, but I loved doing arms&legs/back/chest my first few months back in the gym after a long (year+) break, when I was just rounding everything back into form.
And just cycle through your split as you get to the gym. Make it out Mon/Tues/Thurs/Sat and knock out push/pull/legs/push? Start the next week with pull. Only go twice in a week and knock out push/pull, start the next week with legs. And just go as often as you can. This type of routine is so much easier to get started on, and you don't have to track stuff or re-examine if you get off cycle. Throw in abs/cardio/etc as you feel up to it.
IMO this will get you headed the direction you want as quickly and unstressed as anything. I used it to go from ~170 lb down to 155 (literally no cardio, but that's a personal choice ha), while increasing my bench from ~<225 to 275. And generally made it out 4-5 times/week. However it is limiting; I hit an absolute wall recently and had to move to a real program to continue advancing. And the gains have been fast and furious since then.
Others smarter than me will recommend the actual plans and what not, which work a hundred times better in theory, but to me those are difficult for someone just starting because it just isn't....simple.
If you -are- looking for a definitive layout with designated days that you'll be able to stay on top of, check out LSU777's breakdown of GS
It's definitely one of the easier ones to get started on and has great results if you stick to it.
This post was edited on 6/29/18 at 3:57 pm
Posted on 6/29/18 at 5:39 pm to Fe_Mike
Greyskull is great for beginners. Also 5/3/1 by Jim Wendler is good too.
Posted on 6/29/18 at 7:30 pm to Fe_Mike
(no message)
This post was edited on 11/5/18 at 5:37 pm
Posted on 6/29/18 at 9:02 pm to Dfox
In general if you are asking this then you need to follow a written program, read my greyskull thread and do the program or you can do the kinobody program here
In general everyone on this board and 99.5% of people should be following a well established program. You don't know how to program better than the best on the world, sorry you don't no matter your goal.
Your diet is going to get you the most results though. I suggest you reading the links in the putthaforkdown thread.
In general everyone on this board and 99.5% of people should be following a well established program. You don't know how to program better than the best on the world, sorry you don't no matter your goal.
Your diet is going to get you the most results though. I suggest you reading the links in the putthaforkdown thread.
Posted on 6/29/18 at 9:24 pm to lsu777
quote:
In general everyone on this board and 99.5% of people should be following a well established program. You don't know how to program better than the best on the world, sorry you don't no matter your goal.
I program for myself. Fight me.
Just kidding. For beginners, I would also highly recommend Candito's Linear Program with the control template.
Posted on 6/29/18 at 10:23 pm to Rep520
Yea clp is awesome too. I always suggest that or gslp then go to 531 or jackd n tan at least for the first 18 months or so.
Posted on 6/30/18 at 11:09 am to Dfox
Did not follow a program. I just kept my core compound lift consistent at the beginning of every workout.
Chest day would always start with flat bench. First day out I'd do barbell and if I made it a second day in a week I'd do HEAVY dumbbells. Then supplemental lifts after (incline/decline/fly) with absolute no strategy.
Back day always started with DLs. Heavy then light.
Leg day was squats first and leg press second day of week.
That was the only "consistent" part of my routine. The freedom to go to the gym whatever days I could and keep an easy to follow lifting schedule I think helped me the most.
If anybody starts lifting weights at the gym 4 times a week you're going to have quick gains no matter what you're doing. For me, those quick results are what motivated me to be able to switch over and adhere to a real program.
Chest day would always start with flat bench. First day out I'd do barbell and if I made it a second day in a week I'd do HEAVY dumbbells. Then supplemental lifts after (incline/decline/fly) with absolute no strategy.
Back day always started with DLs. Heavy then light.
Leg day was squats first and leg press second day of week.
That was the only "consistent" part of my routine. The freedom to go to the gym whatever days I could and keep an easy to follow lifting schedule I think helped me the most.
If anybody starts lifting weights at the gym 4 times a week you're going to have quick gains no matter what you're doing. For me, those quick results are what motivated me to be able to switch over and adhere to a real program.
Posted on 7/2/18 at 11:39 am to Fe_Mike
Nice! Thanks Mike and Flung Pu!
Posted on 7/5/18 at 1:18 pm to DeafJam73
i love Wendler's 5/3/1 but i wouldnt recommend that to a beginner. the progression is too slow unless the OP has more gym experience than he lead me to believe.
Posted on 7/5/18 at 1:23 pm to tzalma1
quote:
i love Wendler's 5/3/1 but i wouldnt recommend that to a beginner. the progression is too slow unless the OP has more gym experience than he lead me to believe
I like 5-3-1 as well, but I agree it is bad for true beginners. Specifically, the deload frequency he advocates is counterproductive to beginners.
True beginners aren't handling intense enough weights to really need a deload for quite a while.
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News