[Navy076996]

For those of you who'd like to start a strength/weight training program, here's a workout that should help you get started.

Beginner:

I like to do this full-body workout on a M-W-F schedule, although T-TH-SAT will work as well. All that matters is that you have a day of rest in between workout days, and two consecutive days off for every three workout days.

Warm up/Stretch
3x12 Bench Press---Flat or Incline
3x12 Row --- Bent over, or T-Bar
3x12 Shoulder Press --- Military or Arnold
3x12 Bicep Curl --- Standing or Preacher
3x12 Tricep Extension --- Lying Extension ("Skullcrusher") or Cable Extension
3x12 Leg Press or Squat
10 solid minutes of abs (crunches, flutterkicks, leg lifts, etc)

For a description of these exercises, please visit http://www.bodybuilding.com/fun/exercises.htm

Try to mix up the exercises now and then. Use a weight that allows you to get 12 reps on each set, but the last few reps should be fairly challenging. Rest for no more than two minutes between each set.

As you progress through this workout (at least a few weeks or months in), try increasing or decreasing the number of reps per set by adjusting the amount of weight you handle. If you want to focus on muscular endurance, move into the 15 rep range per set. If you want to improve your sheer strength, move into the 6-8 rep range. 8-12 reps is a good compromise for all around strength/endurance. Once your body is accustomed to lifting, try using a spotter to help you lift to failure. DO NOT compromise your form for another rep though---that is how injuries occur!

When lifting, lower the weight slowly while breathing in. At the bottom of your movement, hold your breath momentarily as you begin the contraction. Lift the weight smoothly but fairly quickly as you breathe out. Try to cover the entire range of motion, unless pain prohibits it.

After the workout, eat a meal that is high in protein, and be sure that you hydrate! It is important to try to eat this meal within 30 minutes of finishing your workout, as this is when your body is most willing to absorb and use the protein. Protein shakes work very well for this, and can be consumed on your way home from the gym. Ideally, you want to be consuming approximately 1 gram of protein per kilogram of body weight per day. Bodybuilders increase this to 1g per lb of body weight and beyond, but for the beginner this isn't necessary---yet.

Hope this helps, if you have any questions please PM me!

Navy

[X120620]

i use the push / pull theory.....On Mondays and thursdays....Chest/triceps 5 exercises...3 sets each....but on one day its heavy,....other lighter with high reps......on tues and friday..shoulders and biceps...same amount of sets/reps...weds..legs & forearms....every day after weight training ..30 mins of cardio...and i do all this while doing abs in between each set instead of resting....leg lifts 20 reps ..crunches...medicine ball twists and side bends...weekends..no weights...31/2 mile outside walks both days....and yes..you are absolutely right...food within 30 mins after....but I dont think my routine is any better or worse...it's up to the individual....as long as they are doing something it's beneficial.....

[pleaseDNR]

I pulled my friggin hamstring last week so my workout program has been put on hold. I can't tell you how frustrating it is, I just started getting into decent shape and I have a ton of physicals coming up.

[Navy076996]

Originally Posted by X120620

i use the push / pull theory.....On Mondays and thursdays....Chest/triceps 5 exercises...3 sets each....but on one day its heavy,....other lighter with high reps......on tues and friday..shoulders and biceps...same amount of sets/reps...weds..legs & forearms....every day after weight training ..30 mins of cardio...and i do all this while doing abs in between each set instead of resting....leg lifts 20 reps ..crunches...medicine ball twists and side bends...weekends..no weights...31/2 mile outside walks both days....and yes..you are absolutely right...food within 30 mins after....but I dont think my routine is any better or worse...it's up to the individual....as long as they are doing something it's beneficial.....

That's pretty much the workout I'm doing now. It works very well. It allows you to hit each muscle group from every angle, and go until it has completely failed. It's not something I'd recommend for a beginner, but for someone who has been lifting for a while or who has lifted in the past, it's a good one for sure.

-Navy

[X120620]

Yeah Navy.......it Does Good...my Bad Habit, Not That It's Bad.. Is Every Week I Must Increase In Bench....5 Pounds Or What....cant Stay The Same..that Is The Only One That I Have An Obsession With That I Must Do...and Itsonly A Problem In That My Left Rotator Cuff Is Going ....so I End Up By On Every Other Weeks, Replacing Benching With Machines.....but If One Can Stick With The Mentioned System...it's Been Working For A Long Time....

[uselesskomish]

Do you have a good, quick 20min workout that can be done at home?

[Navy076996]

Originally Posted by uselesskomish

Do you have a good, quick 20min workout that can be done at home?

Weights or calisthenics?

X12- I have that same habit. It's not that bad if you do it in small increments (those 2.5lb plates are great for that), but you need to realize if your form is suffering. If you find yourself twisting or jerking for that rep, you need to either stay at the weight you're at for a while, or even go back down a little bit. I used to REALLY push my bench to the max and I too had rotator cuff problems.

[Navy076996]

I just started a new routine tonight. The goal is simple: Mass and sheer power.

3 sets of each, plus warmup sets as necessary:

Squat
Bench press
Deadlift
Shoulder press
Row
Power clean

All exercises use straight iron---no machines, no DB's. Barbell only. Sets should consist of no more than 8 reps and no fewer than 5.

I'm hurting right now. It definitely took a lot out of me---a lot more than my previous full body workout. It's probably due to the heavy compound exercises.

Happy lifting,

Navy

[PDDISP12]

anyone have a good ab workout?

[ESU2422]

Originally Posted by PDDISP12

anyone have a good ab workout?

Tellm might.

[Out-but-back-iN]

Nice navy. I do something very similar to that. I also add pull up, push ups and shrugs.

[FDAMT]

Originally Posted by PDDISP12

anyone have a good ab workout?

I'm not sure what equipment your dealing with at the gym ... but I try and hit abs every time I'm at the gym. Usually just one abs exercise on every workout day, but on chest days I do 3 - 4 (4 sets of 10 each) ab exercises. Try and mix it up though, don't do the same ab exercise everyday.