bs!

over and out..


nb: bean...post ur question in official raynors'' ask a question'' sticky threat..he will tell u what to do..

Get on my diet, I eat 2 lbs chicken breast every day and a lb of 93/7 ground beef.

INb4 2 much protz.

I told you to look up Rippetoes, just do that it's simple and comprehensive. I wish I had done it when I first started.
You are new to lifting so you shouldn't even be reading about German Volume Training so don't bother with Burns' post.

Rippetoes ftw

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
1x5 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)

this is what im currently doing, the rep schemes look a little crazy but honestly its the best routine ive done in a long while id recommend it

Day 1: Chest and Calves
Bench Press - 4 x 8-10
Incline Press - 4 x 8-10
Incline Flyes - 4 x 8-12
Cable Crossovers - 3 x 10-15
Calves - 6 x 10-20

Day 2: Back and Abs
Bent Over Row - 3 x 8-10
Seated Cable Row - 3 x 8-10
Deadlifts (dumbbell, though I did barbell) - 3 x 6-10
Reverse Grip Pulldown - 4 x 8-10
Pullovers - 3 x 10-15
Hanging Leg Raises - 6 x 10-20

Day 3: Arms
Bicep Curls - 4 x 8-10
Incline Curls - 3 x 8-10
Preacher Curls - 3 x 8-10
Hammer Curls - 2 x 10-15
Tricep Pushdowns - 4 x 8-10
Close Grip Bench - 3 x 8-10
Lying Tricep Extension - 3 x 8-10
Tricep Kickbacks - 2 x 8-10

Day 4: Rest

Day 5: Shoulders and Traps
Shoulder Press - 4 x 8-10
Rear Lateral Raise - 3 x 8-10
Side Lateral Raise - 3 x 8-10
Front Raise - 2 x 10-15
Shrugs - 4 x 10-20

Day 6: Legs
Lying Leg Curls - 5 x 8-15
Squats - 5 x 8-15
Leg Press - 5 x 8-15
Leg Extensions - 3 x 12-15
Walking Lunges - 3 x 20 paces
Stiff Leg Deadlift - 3 x 10-15


ofc though you will need to eat lots of calories as stated by everyone else

doesnt seem very complex, can i really put on muscle, quickly, with this?

It is a beginner STRENGTH program. It is much easier to put on size when you are strong. You can't put on much size if you can only lift the pink dumbells

You don't need to be hitting up some sort of advanced program. This is a GREAT place to start.

as a beginner stick to multi joint compound lifts. that's your squat, deadlift, bench, rows, military press.

simplicity is better as a beginner. don't worry about doing 10 different variation of curls and all the bullshit you see people in the gym doing. 95% chance they're clueless.

do starting strength.

e: and yes you can put on muscle very quickly as a beginner, provided your diet is sufficient. From what you posted you eat about half of what you need.
go to www.swole.me. it's an automatic diet generator which will give you a good idea of what kind of diet you want


This post was edited by Aimed_Shot on Oct 11 2011 02:30pm

Like the last 40 posts. Eat.

i dont eat fish, i assume i can substitute with chicken? also i really like to make turkey/ham sandwiches as a second meal everyday (mayo/mustard/swiss cheese/jalapenos), is this a decent source of protein? i need to add more vegetables that is for sure. im working on eating more, its been a struggle but im getting there. i will take everyone's advice and do that starter program mentioned a couple posts back. how long should i maintain that routine before changing it up?

also what does it mean by "this doesnt include warm up sets"?

This post was edited by Bean` on Oct 12 2011 07:00am