Advices for newbies in bodybuilding - Page 2 - Bodybuilding, Fitness and Health Forum Axiolabs and Syntrop Steroids Board

trainard666 · 12-19-2006

Quote:

Originally Posted by TrainWiser

Dear Michael,

Workout routine
Below will be given an example of work-out with the approximate number of reps. If for example there is written that you have to do second set with 18 reps it does not mean that you have to do only 18, if you can only 17 let it be. Do not try to go for failure at the beginning; you will have enough time in the future. If the weight is too big take off a few pounds. In bodybuilding the weight is not a target it is just a method to achieve your target. Some will think that 20 reps is too much, but for someone it will be exactly what he need to pump his muscles and feel them. So, at this point you may experience.

DAY 1

- Chest -
Barbell Bench Press - 4x20x15x12x10 (4 sets, first 20 reps, then 18-15 and 12)
Barbell Incline Bench Press ? 3x20x15x10
Dumbbell Flyes ? 3x15x12x10
- Triceps -
Triceps Pushdown ? 4x20x15x12x10
Close-Grip Bench Press ? 3x20x15x12
Lying Triceps Press ? 3x15x12x10
- Abs -
Decline Crunch3x15-25
Cable Crunch 3x15-25

DAY 2

- Back -
Rocky Pull-Ups/Pulldowns 4x as many as you can
Bent Over Barbell Row 3x20x15x12/10
Seated Cable Rows 3x18x14x12/10
- Biceps -
Barbell Curl 4x20x15x12x10
Alternate Incline Dumbbell Curl 3x15x12x10/8
Concentration Curls 3x12x12x12
- Abs ?
Hanging Leg Raise 3x15-25
Cable Crunch 3x15-25

DAY 3

- Legs ?
Squats 4x20x20x15x15 (do all written reps)
Romanian Deadlift 3x20x15x10
EOWBarbell Lunge 3x15x15x12
EOW Lying Leg Curls 3x15x15x12
Calves 4x20x20x20x20
- Shoulders ?
Side Lateral Raise4x15x15x12x10
Seated Barbell Military Press 4x20x15x12x10
Seated Bent Over Rear Delt Raise 4x15x15x12x10
- Abs ?
Hanging Leg Raise 3x15-25
Decline Reverse Crunch3x15-25

EOW ? Every Other Week, do these exercises instead of dead-lift or just add them to your leg training routine.

I don't like day 3, looks too much IMO, the other 2 look fine though

TrainWiser · 12-19-2006

Quote:

I don't like day 3, looks too much IMO

In this case you can exclude one of EOW (every other week) exercises.
Also I do recommend starting training with your weaker muscle part, for example calves.

yamaharob · 03-14-2007

there's alot of volume there for a beginners routine....you could benefit from less or an additional day a week....look into split routines 4 days a week

bigd · **tattoos -** 03-27-2007

hi there. this mite sound daft but im thinking of having a tattoo done. im on a cycle of turanabol tablets. wud it effect anything.? thanks

TrainWiser · 03-27-2007

No, it should not.

bigd · 03-27-2007

thanks. i knew it was a stupid question!!

gunsimon0077 · **Doing stricked reps -** 04-11-2007

Hello mate,maybe your first month or two don't worry to much on the weight, think about "form" and the muscles you are targeting (literally), say your working bi-cep think about that muscle in your mind as you do the exercise..

Jax · 04-12-2007

Good observation gunsimon0077!
Arnold S. in his encyclopedy wrote about how much importance has the visualization effect on the muscle growth

Rickolas · 07-23-2008

when doing sets do you use the same weight for each set or is it best to start off light and end heavy or it the other way around?

yamaharob · 07-23-2008

mix it up...no workout should be the same unless you are training movements or for strength....pyramids consist of both high and low reps covering all angles, but your body will get used to that so try a bit of strength/power training then muscle building/endurance....you have to try a bit of everything if you want complete development...