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-- Official Beginners guide to weight training.
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Official Beginners guide to weight training.
I know most of you are aware of the WorkOut thread, but that is a rather large and has a long history. The guys in it have been doin this a while and a beginners question sometimes gets lost in the long posts and frenzy of replies. This is a Basic Guide for some Basic Body Types. More tailored ones can be made per request but for now this should help some of you, I hope 
IMAGES PULLED FROM WWW.EXRX.NET, GREAT SITE!!
Body Type: Lean
Goal: Gain Mass
Routine 1:
DB press
1x 15 warmup
3x12
Seated rows
1x15 warmup
3x12
Machine fly
3x12
lat pulldowns
3x12
standing bent over reverse db flies
3x10
abs- hanging leg raises and kneeling rope crunches and side bends.
TILT HIPS FORWARD LIKE YOURE HUMPING itll help target entire ab area instead of just upper range. I like to sit a bit further back than this guy and be off my heels, but experiment and see what you like
----------------
15 minute cardio warmup
Squats
1x15 warmup
3x12
seated calf raises (anything sitting and raising heels)
1x15 warmup
5x12
hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
3x12
Leg press machine
3x12
standing calf raises
5x12
Jasons assmaster thigh presses 
3x15
same ab routine.
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15 minute cardio warmup
Arnold shoulder press
1x15 warmup
3x10
tricep rope pull down
1x15 warmup
3x12
Likethis but with a rope hehe:
bicep curls
1x15 warmup
3x10
one arm at a time shoulder lateral raises with dbs
3x12
rope pulldowns
3x12
same as other rope extensions
hammer curls
3x10
THIS but palms facing inward...like a hammer
abs same work out.
thatll give you three days of work outs...so 1 week of working out and just redo the cycle.
now focus on finding the right weight for all this that you can just barely finish the entire exercise with the weights...and remember you have an entire other round in about 15 minutes after your first exercise choose weight appropriately for the long hard burn. This usually means going lighter than you think, but test it out. Make sure you arent being a bitch about it though. They the next round wont be as good as your first but it WILL be close. You should be sweating and swearing in your mind and stuff (outloud people get annoyed ). This isnt easy but those longer sets of 12-15 instead of instead of 8-10 will utilize ALL your muscle strands. Not just the mass movement ones 
.
on your off days do 45 minutes of cardio at least. For serious bulking though.....no cardio!
other than that....go for it main thing is trying hard and not eating junk food and snacks and trying hard at this. Even if you dont feel like working out or are sore or whatever your excuse is, go in for at least 1 exercise. once your there youll do a whole routine hehe. just tell yourself "im goin in for abs then coming home" then get your ass to the gym. and even if thats all you do its still worth it.
Body Type: Overweight/bulky
Goal: Leaning/toning
Youll notice its ALMOST the same but more sets and higher reps. That means: a lowering in weight! DRASTIC weight lowering. This is gonna kick your ass. Dont wait longer than 1.5 minutes between sets!!!
15 minute cardio warmup
DB press
1x 15 warmup
4x12
Seated rows
1x15 warmup
4x15
Machine fly
3x12
lat pulldowns
3x15
standing bent over reverse db flies
3x12
abs- hanging leg raises and kneeling rope crunches and side bends.
----------------
15 minute cardio warmup
Squats
1x15 warmup
4x15
seated calf raises
1x15 warmup
5x12
hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
4x15
Leg press machine
3x12
standing calf raises
5x12
Jasons assmaster thigh presses
3x15
same ab routine.
---------------------
15 minute cardio warmup
shoulder press
1x15 warmup
3x12
tricep rope pull down
1x15 warmup
4x12
bicep curls
1x15 warmup
4x15
one arm at a time shoulder lateral raises with dbs
3x12
rope pulldowns
3x12
hammer curls
3x10
abs same work out.
on off days do 30min-1 hour of cardio so about 2x-3x a week
Very great thread idea and workout plans! I personally have my own which consists of swimming a lot and then working out minimal.
Anyways, I'd just like to add that locking your elbows and knees while doing some of those excersizes is very dangerous and can lead to pain and injury. BE AWARE OF THIS.
Body Type: Overweight/girl (no offense)
Goal: extreme leaning and toning
Day 1:
5 sets of 15 reps of incline db flies
WITH PALMS IN and elbows pretty much locked at 65 degree. point of a fly is to bring arm across chest so try not to throw shoulders into it. Youll feel it RIGHT in middle of chest if youre doing it right!!
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell press
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of squats
5 sets of 15 reps of bent over reverse db flies
5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of Kneeling rope crunches
Day 2:
5 sets of 15 reps dumb bell bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises in first post its the one arm at a time in front of you )
5 sets of 15 reps dumb bell bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of Kneeling rope crunches
Day 3 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches
Day 4: Chest, back, legs work out
Day 5: Cardio
Day 6: Rest
The next week will start with the ARMS workout and then chest and then arms...then week after that chest arms chest...ad infinitum/nasueum
Yan is exactly right never Lock your joints!!! takes muscles off and puts all pressures on tendons and ligaments not good!
also!!! Go on the basic COUNTING premise of lift explosively and let it back down over TWO SECONDS. never let it come to full rest, muscles should always be working!!!
so biceps: curl UP hard! 1 one thousand two one thousand as you go back down
Squats: Stand up explosively!!!! sink back down slowly
THIS WILL LOWER YOUR WEIGHT!! this isnt a pissing contest do your appropriate weight for the love of God, youll look better and get better gains and get Stronger quicker!
you rule dude, 1st one's exactly what i was lookin for
seems like most of the gym machine ones shouldn't be too hard to change for someone who just has weights?
The counts on these are important too. As you are pushing the weight (curling, standing from a squat, pressing off your chest for bench)
movement should pretty much be as fast as you can do it while controlling it. The negative should be a 1 one thousand 2 one thousand count down. IT WILL LOWER YOUR WEIGHTS! but it isnt about weight! its about doin it right and gettin good form and strength gains out of it properly. Its faster and better in the long run.
| quote: |
| Originally posted by Orbax The counts on these are important too. As you are pushing the weight (curling, standing from a squat, pressing off your chest for bench) movement should pretty much be as fast as you can do it while controlling it. The negative should be a 1 one thousand 2 one thousand count down. IT WILL LOWER YOUR WEIGHTS! but it isnt about weight! its about doin it right and gettin good form and strength gains out of it properly. Its faster and better in the long run. |
What kind of other exercises can #1 be combined with?
NRG: aye, i think should at least 50/50 mix though cuz those stabilizers are hard to get from machines.
Clovis: If you do that routine and think you can do more chest or back that day lemme know its a chest/back, arms, legs split up so they are all pretty self contained in what you should be able to accomplish for that set.
| quote: |
| Originally posted by Orbax NRG: aye, i think should at least 50/50 mix though cuz those stabilizers are hard to get from machines. Clovis: If you do that routine and think you can do more chest or back that day lemme know its a chest/back, arms, legs split up so they are all pretty self contained in what you should be able to accomplish for that set. |
oh, go for it. I wouldnt do more than 30 min of cardio on weight days cuz your body runs out of fuel (Glycogen) and it stops being productive for you to do it. Im running to the gym today
nice work orb...
Damn, I made me list of exercices for nothing
No no, very nice work
| quote: |
| Originally posted by Orbax so biceps: curl UP hard! 1 one thousand two one thousand as you go back down |
| quote: |
| Originally posted by Orbax The negative should be a 1 one thousand 2 one thousand count down. |
Hell yeah Nabis! And on the 1 one-thousand, 2 one-thousand piece. That's referring to how long it should take you to uncurl your arms (just say "one one-thousand, two one-thousand" to yourself to get the idea.
Have fun at the gym tomorrow man
Any free weight recommendations? (something I wouldn't have to go to gym for?)
I just have 1 question, your programme is pretty diversified everyday.
Currently I've been doing :
Day 1. Pecs Biceps
Day 2. Legs and 40 mins cardio
Day 3. Triceps fore-arms
Day 4. Shoulders Back
Also I usually do 8 reps
and around 15-20 mins cardio everyday and abs
Now do you suggest mixing this up or is it better sticking to a seperate program like that where I maximise on seperate muscles.
So one more small question When you say 3x10, how long is there between the sets? And how long should you wait do do another exercice?
I just started working out like a week ago and i'm a total noob. This is some nice info.
You rule Orbax
newbie question
is it true that "back lat pulldowns" is bad for the spine?
whoa!
Nabistai: ok so yeah Mason answered it pretty much. Its called positive when you CONTRACT the muscle. that is pulling or pushing a weight. the negative is when you RELAX the muscle and let it go back to a "rest" state. Negatives are as important, if not more so than the positives. There is an entire workout you can do on just negatives alone and a lot of people do it in later stages to help gain strength. So Positive is an explosive movement, as hard as you can can CONTROLLABLY, and negative is a slow 2 second countdown
Falcon: The bench press uses biceps, triceps, pecs, and shoulders. This is why I have split bench days into a Chest/back day. The next day is Biceps, triceps, shoulders as any other exercise you do will invariably use them. The next day is Legs because you can spend 2 hours on legs because they are so massive and fast to recover. This is what shwarzenegger said to do, and after trying variations, I gotta agree with him
Nabistai (again) : Between sets you should wait no longer than 3 minutes, and if you are trying to burn fat off, id say 45 breaths (about a minute). The more aerobic the more fat. The more anaerobic, the more energy youll get back (after 3 min youll get all that youre gonna get back, back) and youll be more intense and itll help bulk more.
Bass Drive: Not at all! Never heard that before! Its only bad if you do an uncontrolled negative and let it jerk you around! I rep 120lbs and start off with 90 as a warm up. Its a hard muscle to work out so do it right!
| quote: |
| Originally posted by eckmek I just started working out like a week ago and i'm a total noob. This is some nice info. You rule Orbax |
Its something I love and love learning about still hehe.
| quote: |
| Originally posted by Orbax Thanks man! Glad people are interested in this Its something I love and love learning about still hehe. Today I had to find someone and ask how to do T-Bar rows, i had no idea! They ruled though and i think im in love with them lol. You always got something to learn there! |
yeah my first time ever 
was great!
Add this, I love this exercice, since you do something else than just lifting weights, and then when you get good enough, you can add some weight with a belt.
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