I just joined the gym this past weekend. I used to lift a lot in high school, and looking to get back into it. I’m trying to figure out a good routine for a 3 days split (mon-wed-fri). I’m in decent shape, I used to do lots of pushups up until 4-5 months ago until it got tedious and I run a few miles 3 times a week. I’m 5’ 10" 175 pounds and looking to get in really good shape and would like to be around 190 pounds. Been using my google fu and I’m a bit overwhelmed with all the different opinions on how a beginner program should look. I’m solid on the nutrition and supplement aspects. I’d like to keep it simple for a while with 4-5 exercises per day working a certain muscle group using core lifting exercises (ie. bench, squats, curls, deadlift, tricep extensions) without complicated and isolation aux type lifts. Also need to know sets and rep and when to change them. Any help appreciated, I’m feeling really motivated and just need to get a solid plan going so I can start working towards my goal.
Chest, shoulders, biceps, and abs Monday. Back, triceps, and abs Wednesday. Legs and abs Friday.
For a pre workout try Muscle Pharm Assault, the new formula that just came out. Best pump I’ve felt yet. I am trying to lean so I take Dymatize ISO-100 whey isolate protein. If you’re trying to gain mass try any regular WHEY protein. Muscle Milk is a big brand, but good for that. Take protein before (~20 g) and after (~40 g) every workout.
I got Optimum Nutrition whey which I’m taking in the morning and post workout mon-wed-friday and afternoon on non workout days. I’m also taking Optimum Nutrition powdered creatine 4 times a day right now for 5 days for loading phase than going with once and day with post workout protein shake per supplied directions. Like I said, I’m good as far a supplementation and diet goes just need what specific exercises to focus on and amount of sets and reps 
I did legs and shoulders on Monday my first day at the gym. I did a lot of different leg exercises and I’m sore as shit… lol I did 3x10 on everything. I’m trying to figure out what to work on specifically tomorrow.
Its really difficult to figure out what your weight/reps should be on particular exercises because you’re just getting into it. A lot of it is based on percentages. If you’re trying to build mass then you would want to consider something of a pyramid workout. Low weight/moderate reps working up in a pyramid fashion to high weight low reps, and then once you’ve maxed, back down again. Good chest workouts are flat bench, decline bench, and flys. Doing incline bench can benefit you, but not your chest, a majority of % of that is done with shoulders which can lead to injury. Incline is overrated. Doing a shoulder abduction exercise would be best for increasing deltoid strength, most gyms have a machine for this, which is best. When doing the shoulder abduction exercise you must remember not to raise your arms past parallel with your shoulder creating a straight line with your arms. If you do so you risk tearing a rotator cuff, deltoid tendons, etc. Good deltoid strength is essential for benching properly, and benching is essential for chest mass gain. Another crucial part of that is your triceps which can be worked via skull crushers, dips, etc. My suggestion for you is to find out what your max is, and pyramid up and down from that. Don’t get into negatives or anything yet trying to build tons of strength out of the gate. Above all, ALWAYS HAVE A SPOT, and good luck.
People starting out, looking for generally good foundational info to set up good basic program, understand essential concepts, have been well served by Starting Strength by Rippetoe:
This might sound bad but I started with p90x and was extremely satisfied.
Jim Wendler’s 5/3/1 program is king.
It is hands down the best and easiest program to use for building brute strength. I have been using it for a while now and it is great. His approach is different from anything I have ever seen. You can download the ebook of the program from his website for twenty bucks.
Shoot me a PM if you are interested or have any questions.
IMO Starting Strength is the way to go for someone who is trying to get back in shape and add strength. I made some very impressive gains with the 12 week program.
Agreed. 
Then there is the Will Brink 4 day split weight routine that is kicking my butt on a regular basis. Week 5 of this rotation, and the boss (who is 12 years younger than me) asks me if I’m sore a couple of hours AFTER my Tuesday leg workout. My feeble reply was just a little. :shout:
Funny thing is I’m 55 and no one in the gym will take me up on being my lifting partner.
Thanks Will. I’m gonna order that book. I’ve seen a few other people recommend it on a few other weight training boards I’ve stumbled across in my research.
It’s good solid info that will get you off on the right foot, then you might want to try something “fancy” but you’ll get solid results from his advice and have grounded info to build from, and avoid training scars that keep so many spinning their wheels.
I don’t get too many people that wanna train with me either, especially when the Prowler sled is involved. My personal split/set up these days looks something like:
(1) chest/back
(2) off/or LISS depending on how I feel
(3) thighs/hams
(4) off/or LISS depending on how I feel
(5) shoulders/arms (very low volume and often more pre-hab oriented stuff for shoulders)
(6) off/or LISS depending on how I feel*
(7) functional/conditioning/GPP type day (see various vids, articles)
(8)off/or LISS depending on how I feel
(9) repeat
Need an extra day off, I take it, feel more in the mood for functional/conditioning/GPP type day, I’ll do it. Nothing written in stone.
- = walking outside at an easy pace 30-40 mins, bike ride, treadmill at 3mph for 30 mins, etc.
Beat me to it.
Worked for me. http://forum.bodybuilding.com/showthread.php?t=895397&highlight=Hizzie
Just follow the program, train hard, eat big and sleep lots. Remember it is all about quality not quantity. Form is everything. Like I tell the young guys. Would you rather be with 10 girls that are 1’s or 1 girl that is a 10?
Good luck.
I recently picked up a TRX for working out when out of town. I love it so much that I am actually following the 12 week program while adding in my own pt and weights. It is kicking my ass.
The reason I mention this is that while IMHO the TRX is not something for a beginner to take on without a class or personal trainer, it has strengthened my core to a level I have not been at since playing sports (through College). Even with my weight lifting, running, push-ups, pull-ups, sit-ups, and a couple of random exercises now and then, there was something missing and I felt weak because of it.
The point I am trying to make is that a good place to start for you may be to focus on core strengthening exercises at first. I promise you that it will make everything that follows a lot easier. Mr. Brink may be able to give you good advice on how to start such a routine (or he may not agree with me at all and I will be humbled).
I’m going to post up my review of TRX at some point. I am certainly impressed.
The TRX is a must have tool in my view, and I have been using and recommending it for years. I use it alone, or mixed in my workouts depending on the workout it. If looking for a program that covers all facets of fitness, which incorporate the TRX, you can’t do much better then then one I put up and have used with many people:
I’m in that extra day off when I need it mode too. Tomorrow is day 2 of the weekly leg work out. 3 sets on the leg press (yes I watched your video on what not to do) followed by 3 sets of squats, and 3 sets of ham curls. I throw in ab work in between the press sets, and will most likely do some core work after weights. Squats are far easier on my knees than the leg press.
I have asked our gym manager to get a sled in - we have the room and the free weights do it. I would love to have one of those things available. I also have a couple of ladies at work who might be interested in using it as well so I can provide some Brink Zone You Tube competition. :jester:
Starting strength is a wealth of vital knowledge as well as Rippetoe’s Practical Programing. They really go hand and hand. I’ve attended his Crossfit Barbell Certification and it was awesome. He knows his stuff and is a riot too.
Check out crossfitfootball.com. If your looking to get bigger, stronger, and faster, its seriously the only programming you’ll ever need. Well thought out, effective strength and conditioning programming for every level. It was created by John Welborn who is ex NFL player. It is NOT just for people who play football. And it is NOT like main site crossfit, which is ridiculous with some of it workouts. This program is not arbitrary, it has goals in mind. It’s for people looking to be as strong as possible and generally overall fit. I’m a 32 year old police officer who never played organized football.
As you can see by my avatar, I’m a fan. Crossfitfootball for life. I’m hooked.