Beginner Routines
As a beginner, starting off will be pretty easy but it will keep getting harder as long as you keep adding weight.
For the first 5-6 months you should do Starting Strength, a simple program that has worked many times.
If you do not like it or whoever knows what problems you might have with it, there are always other beginner programs such as:
For the first 5-6 months you should do Starting Strength, a simple program that has worked many times.
If you do not like it or whoever knows what problems you might have with it, there are always other beginner programs such as:
Reg Park’s Beginner Routine:
Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20
Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20
Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.
Kristas beginner program (for girls)
Try to keep good form while doing any of these exercises, and when you stop gaining anything from the beginner routines, you should switch to something more advanced.
Advanced Routines
After a while you'll notice that beginner routines that focus on adding a lot of weight every workout will not be that effective anymore because you keep stalling and you're not gaining that much strength anymore, well that moment is when you should switch to some more advanced routines:
The Texas Method - Excellent after SS
Jim Wendlers 5/3/1 - Typical powerlifter/athleticism program.
Madcow 5x5 - Full body strength program.
Joe DeFrancos Badass - Bodybuilder/athleticism program.
Now whatever you chose depends on what you want to follow, for strength The Texas Method or Madcow, and so on.
Keep the basics in mind, good form, avoid injury and drink a lot of water.
Lifting is usually the easiest part of getting fit, if you have any questions be free to leave a comment.
Also anything after these routines would depend on you, although generally if you can't gain anything anymore on these routines (and that's usually in a lot of time) it means that you've hit your natural muscle mass limit and if you want to gain more muscle you would have to resort to steroids.
The Texas Method - Excellent after SS
Jim Wendlers 5/3/1 - Typical powerlifter/athleticism program.
Madcow 5x5 - Full body strength program.
Joe DeFrancos Badass - Bodybuilder/athleticism program.
Now whatever you chose depends on what you want to follow, for strength The Texas Method or Madcow, and so on.
Keep the basics in mind, good form, avoid injury and drink a lot of water.
Lifting is usually the easiest part of getting fit, if you have any questions be free to leave a comment.
Also anything after these routines would depend on you, although generally if you can't gain anything anymore on these routines (and that's usually in a lot of time) it means that you've hit your natural muscle mass limit and if you want to gain more muscle you would have to resort to steroids.
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