If you have something that is working

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If you have something that is working Empty If you have something that is working

Post  Drew on Tue Jun 08, 2010 12:00 pm

If you have a routine that is working and you are a beginner there is usually NO REASON to do anything but make minor changes for a long damn time. How long? Most beginners can run a routine that fits their recovery for 3-12 months with just minor changes. Something like the simple power based routine: http://www.ironaddicts.com/forums/showthread.php?t=8050


Here is a routine that most anyone can pull off except for real hardgainers, that rotates every week. This allows more lifts to hit, allowing less monotony, and longer progress before a wall is hit from recruitment pattern burnout. You can also add a 3rd rotation of lifts if you like. This is an extremely solid way to train and is effective for a large variety of lifters. Again, many variations of this basic format are possible, and used dependent on the individual trainee.

Day one, week one

Dips 3 x 10

Incline Bench Press 3 x 6

Lateral Raise 4 x 10

Laying Tricep Extensions 3 x 8-10

Day two, week one

Wide Grip Pull-Down/Up 3 x 8

Chest Supported Row, or Barbell Row 3 x 8-10

Barbell Curl 3 x 10

Resistance Abs 3 x 10

Day three, week one

Squat 3 x 6-10

Leg Press 2 x 15

Good-Morning or Stiff-Legged Deadlift 2 x 8

Calf Raise RP 2 x 15/30

Day one, week two

Bench Press 3 x 6-10

Incline DB Press 2 x 10-12

Military Press 3 x 10

Tricep Pus-Downs 3 x 8-10

Day two, week two

Supinated Grip Pull-Down/Up 4 x 8

Dumbbell Row 3 x 10

Dumbbell Curl 3 x 8

Reverse Curl 2 x 10

Hanging Leg Raises

Day three, week two

Deadlift 1 x 8

Safety Squat, or hack squat, 2 x 6-10

Glute/Ham Raise 3 x 8

Leg Press Calf Raise
, 3 x 15

Push, Pull, Legs

I don't care what those high frequency fanatics say, a simple Push, Pull, Leg Split works great for most beginners. If you can squat 3 x a week on a periodized program and make progress by all means do so. But.......many beginners don't have the work or CNS capacity to have that work and just get frustrated and quit. I would rather see them do something that works and add on as time goes by. An example is:

Monday, Chest Shoulders Triceps
Bench Press or Dip
Incline Bench BB or DB
Military Press
Skull Crushers

Chin-Up or Lat Pull-Down
Barbell or DB Curl

Squats or Deadlifts
Leg Press (optional if squatting that day)
Standing or Leg Press Calf Raise
Seated Calf Raise (optional)

Any of these routines can be run for a long time by MOST beginners. The problem is most beginners will take a routine that is working well, and since the grass is always greener on the other side, seek to improve it by changing it constantly. if it is NOT working by all means change it, but if it is keep milking it.

If you are doing starting strength, Bill Starrs 5 x 5, or Madcows 5 x 5, reset it a few times, but understand that at some point for average lifters squatting 3 x a week just becomes too much once your squat gets decent.

As often as not when you think your routine is stalled it just needs minor changes, and what is really stalled is your diet.



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