Help With Routine (Full Version)

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Xabi -> Help With Routine (Apr. 28 2008 22:11:27)

Right then - I've read plenty of articles - some suggesting Push/Pull/Legs as a method to create my routine, and others that say Legs/Back/Arms/Chest & Shoulders. I've also seen the 5x5 routine pushed about a lot too.

Down at the gym I asked for a program/routine to take from one of the 'Fitness Advisors' there and he sorted me out with a routine, but I'm not too sure if it's exactly what I want.

I am 16, and still growing although I am fairly sure I've passed my main growth spurt. Ignoring my diet, not because it's not important, but because I think I have it nailed, could you give me advice on my routine. He hasn't given me many of the 'core' exercises, such as Squats or Deadlifts - although he has given me bent over rows. I can't remember exactly what all the routines are but I'll give you an idea.

Monday - Arms

Straight Arm Barbell Curl - 3x8
Preacher Curl (Machine) - 3x8
Alternate Seated Curl - 3x8
Dips - 3xFailure
Tricep Pushdown (cables) - 3x8
Rope Pulldown (cables) - 3x8

Tuesday - Cardio/Squash

Wednesday - Chest & Shoulders

not sure exactly - iso chest press, shoulder press and shoulder lift - all 3x8
Pectoral flye - 3x8
Clean and jerk - 3x8
Lateral raise - 3x8

Thursday - Rest

Friday - Back and Squash/Cardio

Seated row - 3x8
Reverse flye - 3x8
Bent over row - 3x8
Dual lat pulldown - 3x8

Something else - I can't remember, but no deadlift involved

Saturday - Rest

Sunday - Legs

Leg Extension - 3x8
Leg Flexion - 3x8 (hamstring one)
Leg Press - 3x8
Calf Raise - 2x30-35

Apologies for the ambiguity of certain areas in the routine, I only got it the other day and can't remember it all exactly.

Basically, what I am trying to get at is should I stick with this routine or try things like the 5x5? He seems to like the whole 3x8 thing? I am also concerned no Bench Press, Squats, Deadlifts are involved.

Thank you in advance for helping this rambling newbie [:)]


muscleman2008 -> RE: Help With Routine (Apr. 28 2008 22:17:24)

Routine seems a bit poor in my opinion if your starting out i would go for a 5x5 routine to build strength. Split doesnt seem quite right especially arms. I personally dont do bi's and tri's on the same day. if you look around you will find loads of example routines and then you can just edit it to your needs.

http://www.muscletalk.co.uk/article-weight-training-programming-for-beginners.aspx - is a good read.
http://www.muscletalk.co.uk/article-weight-training-programming-for-beginners.aspx - excellent example routine on there.


waylander -> RE: Help With Routine (Apr. 28 2008 23:19:11)

very poor, stay well clear, plenty of good routines on the site this is not one of them


Xabi -> RE: Help With Routine (Apr. 29 2008 17:48:26)


quote:

ORIGINAL: muscleman2008

Routine seems a bit poor in my opinion if your starting out i would go for a 5x5 routine to build strength. Split doesnt seem quite right especially arms. I personally dont do bi's and tri's on the same day. if you look around you will find loads of example routines and then you can just edit it to your needs.

http://www.muscletalk.co.uk/article-weight-training-programming-for-beginners.aspx - is a good read.
http://www.muscletalk.co.uk/article-weight-training-programming-for-beginners.aspx - excellent example routine on there.



Thanks for the link but the second link is the same as the first [;)]

Thanks you two, you have confirmed my suspicions, I'm surprised he's allowed to give out routines if they are not adequate.

What was the second link you meant to give me muscleman? I've had a look round but would like to see if the link you were going to suggest was one I had already found.

Thanks again.


Xabi -> RE: Help With Routine (Apr. 29 2008 23:20:23)

Link to Image: Click.

My routine, scanned in.

Monday: Arms
Wednesday: Chest & Shoulders
Friday: Back
Sunday: Legs

Thanks again.


Mortimer -> RE: Help With Routine (Apr. 30 2008 10:59:46)

Ok so your new to lifting..and your a young lad as well. Lads like you are bread and butter for a guy called Mark Rippetoe. That would be an EXCELLENT place to start. Have a read here:

http://forum.bodybuilding.com/showthread.php?t=998224

Its a long read but you'd be giving yourself a good start in this game if you read it right through. Though this isnt written BY Rippetoe is a write up provided by Kethnaab. As you'll see he provides a very basic "base routine" m of Rippeotes for youngsters to start from that looks like:


Workout A
Squats - 3x5
Bench - 3x5
Deadlift - 1x5

Workout B
Squats - 3x5
Standing Press - 3x5
Lighter pull from floor (rows 3x5 or cleans 5x3)

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

And so on and so forth.

The article i've posted the link to gives details on how to perform the lifts along with video descriptions of good and bad examples so you'll be in no doubt on how to perform them (start light and build your way up to heavier weights by the way mate).
It covers the base routine shown above and then gives the basics on programming/adding in extra lifts, as you progress through the routine and in later pages provides some other non Rippetoe related routines from the likes of Bill Starr and others. It covers some basic nutritional advice for different body types. While this certainly isnt the definitive article on training, its still a great read and ideal for a beginner. In fact i believe that Rippetoes routines are fine for beginners , and then intermediates and advanced bodybuilders/lifters or people involved in power sports (American Football, Rugby etc) can simply adjust the routine to make it more effective to their level of experience.

Hope it helps mate and let me know if you pick anything up from it. Enjoy.



Xabi -> RE: Help With Routine (Apr. 30 2008 13:33:56)

That is a long read.

Thank you very much. I will read all of that over the next couple of days and most probably use that routine next time.

Having read up to the 'Squat' section, I have already learnt a fair bit.

Thanks again, much appreciated! [:)]


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