Beginners Routine

G

Gshock

New Member
I am just starting to lift and need some assistance.

I need some sort of format to follow. I am looking for a complete workout.

I have heard varying opinions on how many times per week to work out. What I am looking for is

1. Which groups of muscles do I work together during 1 session?
2. How many days a week should I work out
3.How many resp do you do per set?
4. Do you decrease sets while you are working out on a single day?

I am looking for some sort of routine to work on

Any advice would be appreciated


Thank youi
 
The muscle groups you work are dependant upon how often you train. How often you train is dependant upon how much time you have/want to train. The reps per set used is determined by your exercise goals as well as the muscle group e.g. a postural muscle would get higher reps. And I have no idea what you mean by question 4
 
1. Which groups of muscles do I work together during 1 session?
All body parts, one exercise each.

2. How many days a week should I work out
Three, with a day rest in between. (ex M/W/F)

3.How many resp do you do per set?
Read the FAQ.

4. Do you decrease sets while you are working out on a single da
Not sure what this means.
 
Hi Gshock,

Here's my advice. Use HST. HST will provide faster results than any other methods you can use.

Here is a very simple HST routine for you to follow.

Monday:
Squats or Leg Press X 15 rep max (RM) for 1 set
Bench or chest press X 15 RM for 1 set
Chin ups or Pull Downs X 15 RM for 1 set
Abs

Tuesday:
Cardio of choice for 20-45 minutes

Wednesday:
Leg extensions X 15 RM for 1 set
Leg curls X 15 RM for 1 set
Dips (using dip bars or off bench with feet on chair) X 15 RM for 1 set
Seated Rows (w/”low cable” or seated row machine) X 15 RM for 1 set
Abs

Thursday:
Cardio of choice for 20-45 minutes

Friday: (same as Monday)
Squats or Leg Press X 15 RM for 1 set
Bench or chest press X 15 RM for 1 set
Chin ups or Pull Downs X 15 RM for 1 set.
Abs


Do this for 2 weeks. After these two weeks, increase the weight to your 10 rep max keeping all your exercises the same. Do that for 2 weeks, then increase the weight to your 5 rep max for an additional 2 weeks. Then start over.

After you do this whole cycle 2 times, you can add exercises specifically for shoulders and arms. You will also notice your repetition maxes increasing. The tiem will eventually arrive when you become strong enough that you can use weights that are below your RMs yet they will still work to build muscle. At that point you will start with the least amount of weight that still “works” each time you begin a new cycle. Then you will increase it each workout until you arrive at your RMs. You can learn a lot more about that in the HST FAQs forum or just by asking question in the HST forum.
 
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