Newbies - Read this before you post your routine.
As there seem to be lots of horrible routines being posted up by newbies recently, I though I would save myself some time and write this instead of sorting out each routine individually. This is advice for a general purpose strength and/or mass routine i.e. you can use it whatever your goals, unless they are extremely specific.But first things first - Does your routine contain any of the following?
1) More than 20 sets per workout.
2) More than one bicep isolation exercise.
3) More than one isolation exercise per workout for any muscle.
4) Significant use of cables and other nonsense.
5) Significant use of machine exercises.
6) Triple drop sets as part of your routine (excuse the pun...) training.
7) Regular use of sets with more than six (6) reps.
8) Anything on Scourge's List of Shame.
9) No squats.
If so, it probably
sucks - There's a good chance that you should modify it before you post it up.
If not, post it up and we'll see if there is any more advice we can give you, although you will probably have a pretty sound routine already.Scourge's List of Shame
(probably to be expanded).
01) Lateral raises
02) Lateral raises
04) Pec flys
05) Upright rows
06) Behind-the-neck press
07) Tricep kickbacks
08) Arnold press
09) Front raises
10) Leg extensions
11) Seated calf raises
With special mention to: Bicep isolation exercises in general. The Smith machine. People who ask for routine advice midway through a cycle of AAS.Advice for constructing your own routine:
1) Any routine must contain every exercise on Scourge's Hall of Fame. No ifs. No buts. No exceptions. At all. Ever. Scourge's Hall of Fame
Get the picture? There are loads of different kinds of squat (back, front, Zercher, hack, box, overhead etc.) but I would recommend the back squat for a newbie.
2) You probably should have a bench variation, although this can be replaced by an overhead press variation or parallel dips, if you insist.
3) No routine should have more than 20 sets per workout, unless you are juicing, in which case you shouldn't have to read this anyway. Preferably you should probably be looking at 15 sets or less.
4) No workout should make excessive use of isolation exercises. Broadly speaking, these serve no real purpose that can't be fulfilled more effectively by compound exercises.
5) No workout should make excessive use of machine exercises. These cause you to neglect your stabiliser muscles, are less effective than freeweight lifts and, because they force you to move through an unnatural plane of motion, carry a higher risk of injury to joints, ligaments and tendons. This includes the smith machine.
6) Your biceps are a small and fairly pointless muscle incapable of much by way of strength gains or sustaining huge workloads. You do not need to work them hard for them to grow. YOU DO NOT NEED TO WORK THEM HARD FOR THEM TO GROW. If you train them too hard or too often, I can guarantee
that they won't grow.
7) Rep ranges should almost always be under 6 reps per set. Personally I would recommend 4x6, although I know a lot of people like 5x5.
8) Leg day should always comes first in the cycle/week.
9) The exercise using the most number of muscle groups should come first in the workout and the one with the least number last. The exception to this is exercises that hit the muscles that stabilise your trunk esp. erector spinae (lower back) and rectus abdominus (abs), as these muscles are used to support your torso throughout almost all other exercises, allowing you to maintain good form. As such, exercises that focus on these muscles should be done after you've completed all other exercises for the day.
10) If you can identify a weakness in your lifting or just an aspect of it you would like focus on, take a relevant exercise from Scourge's Complementary exercise lift and add it to the appropriate day.Scourge's Complementary Exercise List
by training focus (to be expanded).
Upper bench: Half press, close grip press, block press, floor press
Lower bench: Ultra-wide press, bottom-position press, speed bench, shoulder work, (decline press)
Squat: Box squat, goodmorning
Deadlift: Box deadlift, rack pulls
Grip: Farmer's walk (also a good all-round exercise)
Rotator cuff: Cuban pressWhich leads us to...Scourge's All-purpose Routine for Newbies
Back squat 4x6
Box deadlift 4x6 (but remember to re-set between reps)
Flat bench 4x6
Overhead press 4x6
Weighted sit-ups 4x6
Deadlifts 4x6 (but remember to re-set between reps)
Bent-over rows 4x6
Weighted chin-ups 4x6