Putting together a workout routine

[Prime]

maybe something on dynamic effort, maximum effort and repeated effort? just a thought.

[Malley]

Well it wouldnt be to bad. But ME, DE, and RE days are more suited for a powerlifting routine than anything and theres a huge thread about westside in the pl'ing area.

[bulkmeup]

Good info! should def help a lot of folks looking to set up a routine.

[Cman64]

This has really helped Thankyou!

[Malley]

Just glad to know someone actually looks at this before asking an abundance of questions.

[1quick1]

Originally Posted by Malley

Just glad to know someone actually looks at this before asking an abundance of questions.

I still read this thread and referr others to it very often.

[Striker]

Very nice post, I'll be using this to make my new routine.

[Malley]

I need to add more to it......if anyone has anything they would like for me to add let me know.

[_Wolf_]

sir, write about how trainees need to gradually increase workload capacity, how to progress steadily and how to manipulate exercise selections to approach training in terms of lifts instead of old school body parts.

[Malley]

Sounds good.

Well I have heard many people from this board wanting to do a bodypart split and havent put enough time in fixing postural inbalances, strength issues (one arm stronger than the other), and simply not building up enough joint and tendon strength to move on to something as tough on the body as a dedicated bodypart split.

Whenever a person starts out they have an idea body in mind. So the first thing they do is pick up a bodybuilding magazine and see Ronnie Coleman in the pictorials benching 500lbs. Then they look to the fold out and see his chest blasting workout. Consisting of 22 working sets total. So they grasp ahold of that workout and run to the gym with all kinds of excitment. After 2 weeks they are burned out and tired. Not understanding why they havent yet put on a single pound. After flexing in the mirror for 5 mintues they realize they have did nothing with their body.

Realize this, your body doesnt change over night. It took you that long to get fat and out of shape so it will take a while to get your fat butt back into shape. But dont make the mistake of picking up a magazine at a local grocery store and mimicing a workout out of there. Make the most out of your time at the gym. From the beginning of a training regimine your body is imbalanced and things like joints and tendons need to be strengthened. For that reason I like to start some of my clients in the 12-15 rep range for a few months. Also realize your body hasnt did anything for years or months so you dont need a real in depth program to start, just keep it simple. Something like this:

Total Body
(Workout 1)
Squat (Do these right!)
Pullup
Pushups
Standing Shoulder Press
Planks

(Workout 2)
1-Legged Leg press
DB Row
Incline Pushups
Seated Shoulder Press
Cradles

(Workout 3)
Squat Press
Renegade Rows
T-Pushups
Side Planks

I would use this with clients for a whole month before I felt like we could get more advanced. I dont like using deads with new people. And alot of times back squats are not used with weight at all. Depending on the goals I may or may not use active rest. With that I keep their reps at around 12-15 with a 15-18rm. Sets are anywhere from 2-4.

After they complete the first month or so I have them starting to get more advanced. Now this doesnt mean I have them go into bodypart splits. I normally just adjust some exercises and maybe start to go a bit heavier. For example:

The Follwing are Supersets
Front Squat
DB Bench

Pullups
OH Press

Planks
Hypers

I have their reps anywhere from 8-12 with sets anywhere from 2-5.

I feel like at this point I have to use good periodzation. The body really begins to adapt to a few months of hard training. So at this point its about time to setup loading patterns that I have mentioned in this thread a while back. From this time on I setup their programs anywhere from 1 month to 6 months at a time. Most people just need to realize nothing adapts to outside stressors more than the human body so be careful with the training. But at first do keep it simple.

[SunGod]

Hey Malley thanks for all the info, im bran new to bodybuilding not training. Anyways Im gonna start with your upper/lower split with higher reps and a few sets. Thanks again

[Malley]

Your welcome, any questions feel free to ask.

[1quick1]

Originally Posted by Malley

Sounds good.

Well I have heard many people from this board wanting to do a bodypart split and havent put enough time in fixing postural inbalances, strength issues (one arm stronger than the other), and simply not building up enough joint and tendon strength to move on to something as tough on the body as a dedicated bodypart split.

Whenever a person starts out they have an idea body in mind. So the first thing they do is pick up a bodybuilding magazine and see Ronnie Coleman in the pictorials benching 500lbs. Then they look to the fold out and see his chest blasting workout. Consisting of 22 working sets total. So they grasp ahold of that workout and run to the gym with all kinds of excitment. After 2 weeks they are burned out and tired. Not understanding why they havent yet put on a single pound. After flexing in the mirror for 5 mintues they realize they have did nothing with their body.

Realize this, your body doesnt change over night. It took you that long to get fat and out of shape so it will take a while to get your fat butt back into shape. But dont make the mistake of picking up a magazine at a local grocery store and mimicing a workout out of there. Make the most out of your time at the gym. From the beginning of a training regimine your body is imbalanced and things like joints and tendons need to be strengthened. For that reason I like to start some of my clients in the 12-15 rep range for a few months. Also realize your body hasnt did anything for years or months so you dont need a real in depth program to start, just keep it simple. Something like this:

Total Body
(Workout 1)
Squat (Do these right!)
Pullup
Pushups
Standing Shoulder Press
Planks

(Workout 2)
1-Legged Leg press
DB Row
Incline Pushups
Seated Shoulder Press
Cradles

(Workout 3)
Squat Press
Renegade Rows
T-Pushups
Side Planks

I would use this with clients for a whole month before I felt like we could get more advanced. I dont like using deads with new people. And alot of times back squats are not used with weight at all. Depending on the goals I may or may not use active rest. With that I keep their reps at around 12-15 with a 15-18rm. Sets are anywhere from 2-4.

After they complete the first month or so I have them starting to get more advanced. Now this doesnt mean I have them go into bodypart splits. I normally just adjust some exercises and maybe start to go a bit heavier. For example:

The Follwing are Supersets
Front Squat
DB Bench

Pullups
OH Press

Planks
Hypers

I have their reps anywhere from 8-12 with sets anywhere from 2-5.

I feel like at this point I have to use good periodzation. The body really begins to adapt to a few months of hard training. So at this point its about time to setup loading patterns that I have mentioned in this thread a while back. From this time on I setup their programs anywhere from 1 month to 6 months at a time. Most people just need to realize nothing adapts to outside stressors more than the human body so be careful with the training. But at first do keep it simple.

Such a good post!

[Malley]

Thank you. If we have any other questions feel free to ask I will do my best to answer.